Getting started running

Hey all you runners and avid worker-outers! I need your advice. I want to start running, and I'm clueless how to. I have nice running shoes, a great ipod loaded with songs, and the willpower! I have never really worked out before in my life, and everyone I know who does run, has done so ever since they were little, so when I ask for pointers, they just tell me to "get out there and run". Can you guys help me by telling me what you did/what it was like when you started running for the first time?

Im doing c25k (couch to 5k) its a great way to start.

http://www.c25k.com/

Thanks bmfan! I printed out all the info and I'm going to start it today!

For everyone else, what was it personally like for you when you started running?

Original Post by bmfan77:

Im doing c25k (couch to 5k) its a great way to start.

http://www.c25k.com/

 What he said...

If you've got an iPod, you can also look for c25k podcasts, like this:

http://www.ullreys.com/robert/Podcasts/page4/ page4.html

They'll help keep you going, maybe.  Also, use something like www.mapmyrun.com or http://www.gmap-pedometer.com/ to help plan out your routes.

Make sure your shoes aren't just "good shoes", but that they're good for you and the way you run.  That may mean talking to a local running store, and having them watch you run.  If you do have a local running store, they may also have clinics.  That's how I got over my initial training hump, and they had good suggestions for my next point.

Take it slow and easy, and make sure to stretch.  Shin muscles (dorsiflexors) are one muscle that doesn't get much work in your day-to-day stuff, but it may hurt like heck once you start running.  There are stretches you can do to help with many issues.  I also found that my hips were sore till I found a stretch to help with that.

Stay hydrated, especially with the hot summers.  Try running in the morning, if you can.

From my personal experience...  I had started swimming in March this year (after being a couch potato for 10+ years), so by May I had a decent cardio base built up.  I should have no problem running, I thought... Yeah, right.  I had horrible pain in my shins after just a minute of running.  I thought all sorts of things were wrong.  But I wanted to keep going, so I signed up for a "Learn To Run" clinic at a local store at the beginning of June.

Our first clinic date was 1 minute walking, one minute running for about 25 minutes.  I toughed it out through that, and talked to my instructors after.  They gave me a stretch/exercise to deal with the shins.  Basically, it involved leaning with your back on a wall, and your feet about a foot in front of you.  Then lift your toes up, and tap them up and down.  30 times quickly, then 30 times slowly.  Between that exercise, and plugging away on the running (3x per week), things started to fall into place.  Every week, we did one more minute of running for every minute of walking.  So the second week was 1 minute walking, 2 minutes running.  Then 1 and 3 minutes running...

Anywhoo... To make a long story longer... Today is our last clinic day.  We're doing 10 minutes running, 1 minute walking, probably for 30 minutes (I'll try to do 5k, most likely).  This last Sunday, I did a sprint triathlon, which involved a 5k run (which I walk/ran, but managed to do 8 minutes running & 1 minute walking by the end, and was feeling strong).  And on this upcoming Saturday, I've got a 5k run, which I fully expect to run continuously, and in under 30 minutes.  Which isn't fast by many people's standards, but it's my start! :)

My point to all this is to take it easy.  Running puts stress on a lot of your joints and connective tissue, and you need to do gradual increases.  And even if you have pain/issues to begin with, there's things you can do to get over the hurdles.  If you stick with something like the c25k program, put in your time and miles, you'll become a runner in a very short time.

Hope this helps!  Oh, and with the iPod, depending on the model, you can get the Nike+ attachment that can help with your pacing and keeping track of your workouts.  I'm not sure how far I trust it, but it seems to jive with the distances and times I THINK I'm doing.  If you need someone to talk to, I'm not an expert, but go ahead and drop me a note, or post in here!

Clint

What they said.

While I wouldn't call myself a brand new runner, as I played sports in high school and tend to be a work-out-aholic, I have always hated running.  I could never really run more than I mile without feeling like I wanted to crumple up in a ball.

This summer I decided to start running for the sake of actually running a distance, and I just have to say, take it slow.  As much as you'll want to push through pain/soreness/tiredness and just run, don't be afraid to walk.  Don't be afraid to take a few days off.  The last thing you want to do is hurt yourself.

Also, if your goal is overall fitness/endurance/cardiovascular health it wouldn't hurt to do some cross training so you aren't running everyday.  You can try biking, jumping rope, running on the elliptical if you have access to a gym, and walking more.

Good luck!

I started running...well trying to run, in Feb and got horrible shin pain. Even though I was taking it slow. Be sure to have the correct shoes..it really does matter! And do shin exercises...I found one that really helped me. All you do is sit with your legs stretched out in front of you and flex your toes back toward you as hard as you can and hold it for 5 minutes..sounds easy..not so much. It helped my shin tremendously. Be sure to have a day between runs and do other cardio building exercise that is low impact too. Good luck. It can be tough but is so worth it. If there is a running store near you have you gait analyzed and be sure your shoes are the right ones and sign up for a running 101 class if they offer it too. I am now training to run my first 5k in Sept. The Race for the Cure and I am so excited...It is worth it to stick to it.

Reverse calf raises help with the shin pain.

http://www.youtube.com/watch?v=BxvJ6Uk0eOM

I have been doing them and it has helped a lot, they still burn after a run. but not to the point its intolerable..

Agreed, good shoes are a must! I was a swimmer all my life and just switched to running a few years ago (ok, so I'm not new anymore!). Make sure you do a good stretch both before and after (as a cool down and a few hours afterward).

One big thing that people forget is that working out makes you more hungry! So, make sure you stock up the kitchen with healthy, low-cal snacks to get you through the day ("rabbit food" if you will, I personally like dill pickles, lol).  Don't fall into the rut of "oh, I worked out today so I can eat whatever I want".

Since you're a beginner runner, start by setting a goal, but instead of setting a distance, try setting a time (ex. I'm going to run for 20 min today). But if you want to check your distance, check out a site like this one where you can map your route: http://www.usatf.org/routes/map/ . Basically, start slow, get a good pace going, and don't push yourself too hard right off the bat b/c that's a recipe for injury.

Good luck!

I've lost 50 lbs and I created a great MP3 that tells you when to run/walk for those starting the Couch to 5K Plan. Check it out at http://runningintoshape.com/5k-training-downl oads

Do you guys think she should start doing some core strengthening too? A weak core can contribute to certain leg injuries from running. Yes, that was a rhetorical question.

Agreed. Strengthening one's core is never a bad idea. But first focus on making time to work out! And keep a running log so that you can look back to where you started and see how far you've come!

That is so great that you are motivated to run!  I love it because you can do it ANYWHERE so you will never be thrown out of your routine!  I actually <3 running new places, it is so interesting! Anyhow, I think the other posters gave you some great tips.  I will add a few things.

- I started running in high school after quitting soccer and not wanting to get fat.  its not easy at first!  being 16, and athletic, my first run was 3 miles and it took a loooong time lol!  first one mile race I finished in 6:59, and was so happy I peed my pants- literally!  by the end of the season though I got down to 5:30 miles! you will get there, but take things slowly! The run/walk combo is great for starting!

- the nike+ stinks IMHO.  I mean, the basic premises of it is cool, but is off by approx 10%, which adds up quite a bit as your runs get longer.  If you decide to stick with running I highly recommend a garmin but I warn you its like runners crack!

- signing up for local races is a blast, and you could make some new running buddies!  I'd look for things starting maybe a month out from now.  coolrunnings.com lists local races and events.

- a final note about shoes: What everyone said about having the right shoe for you is the most crucial advice.  I always went to this running store in my hometown where they don't even display the shoes.  They watch how your foot/body moves, then bring out 3 pairs for you to try.  This is so you don't just pick what is pretty, but what is good! ANYHOW, I moved this yr, got a new pair of shoes, and nearly got stress fractures from them. this = BAD NEWS for someone training for a marathon.  so yes, be sure your shoes are correct for you!

now go out there and have funn!