Starting a Running Plan! Advice?

I'm a pretty big guy, currently around 275, but I'm aiming to be more fit. I'm doing a 5k walk/run in a month, and would like to run a good deal of that. Does anyone have any suggestions for me to start out and run longer? Any and all advise is GREATLY apprecieated.

 

Thanks!

I've heard good things about the 'couch to 5k program'. I don't have a link but I'm sure you can google it pretty easily.

a month isn't long if you're out of shape, but here's a program i've used before:

30 sec run/90 sec walk x10
45 sec run/75 sec walk x10
60/60 x10
75/45 x10
90/30 x10
105/15 x10
20 minute run
7 min run/1 min walk x4
8/1 x4
9/1 x4

do each workout 3/week for one week (or as needed).  you don't have to start at the beginning if it's too easy (though each should feel easy at first and get harder as the workout progresses).

besides the running plan- get really comfortable running shoes and eat a lot of bananas! oh, and if you don't have a MP3 Player, get one.

floggingsully is right, it is really easy to find training programs online.

I'm also relatively new to running (started in November) and have learned a LOT along the way, most of it by making some mistakes:

- Make sure you take the time to warm up and STRETCH. This is key!!!

- Don't overdo it. This is VERY VERY easy to do within the first month of any running program. After your first few weeks of running, you'll feel like you can take on way more than you really can. Resist the urge to go too fast or too far and stay on a NOVICE training program.

- Run on a FLAT surface to avoid injury. A sidewalk is good, a track at a local school is great too. Don't run in the street, even close to the side where cars are parked. Aside from being dangerous, most streets have "camber" (they arch up in the middle and are lower on either side) that can wreck your running mechanics and, over time, lead to injury. I know this one from personal experience!

- Go to a good TECHNICAL RUNNING SHOE STORE that lets you 1) try on AND RUN IN a bunch of different shoes, 2) has knowledgeable staff that can examine your running mechanics and match you to a shoe that works best for your own personal running habits, and 3) has a great return policy in case it doesn't work out. A great one in the LA area is Phidippides in Encino - the wait can be long to see someone, but the benefit is that these guys will be able to help you choose a shoe that corrects for over/underpronation, gives appropriate support, etc. Also, a good running shoe store will be more concerned about getting you into the RIGHT shoe, rather than the most expensive shoe. Expect to spend about $80-$130 and a couple of hours of your time to find a pair you'll love.

- Added bonus - the NIKE+ system is AWESOME!!! There are 3rd party solutions to allow you to attach the sensor to a shoe that isn't made by Nike, so don't let that deter you from buying a shoe that isn't "Nike+ compatible". Best $30 I ever spent!

- If/when you get injured, take the time to heal and DON'T RUN. Sounds obvious, but as you get more and more into it you'll find yourself wanting to go in spite of injury. Don't do it - you'll just delay healing, will wind up in pain, and could really hurt yourself badly.

- HAVE A TON OF FUN!! Running will change your life! Start slow, eat well, get plenty of rest and go at your own pace - you're going to love it!

 

I've just started the "couch to 5K" program after reading rave reviews on here... www.coolrunning.com

I also found podcasts to tie in with the timings of the walk/run intervals

go to itunes, podcasts, health and there will be a link somewhere in there.

It's a plan that takes around 9 weeks though... depends on your fitness levels!

Good luck!

Ok so I have to ask what this this condition is called and when approx it will go away. I haven't jogged / ran in i'd say 8 years, maybe a little longer...

Today I took a walk, approx. 2 miles. In the middle I wanted to try jogging, so eventually I can alternate for a HIIT workout.... well, after maybe 200 feet I had major cramps, a sharp pain in my side, and was out of breathe.... I had to just walk the rest of the way.

I have been regularly using the Gazelle machine all winter for about 30 mins 4 days a week and this made me feel REALLY out of shape !! Any ideas ??

Also, what type of sneakers do you use for your jogging  ??

Thanks for any tips.

I'm surprised, sephora....   I thought that was a tough workout and you had a hard time time jogging it sounds like....    Had you eaten close to the time you ran?  I can't do that.  I get the "HEY! I JUST ATE!" belly.....

Work up to what your goals are.....  you too, Original Poster.  ( :  I started at 230, walked and then jogged my way to 180, running 3.5 - 5miles a day this last 8 months or so...    I love it. 

I would LOVE to hear experts discuss running shoes.   I am still using my walking shoes from last summer when I started cc.  My bday is APril 6th and shoes are happening! 

For the first time in my life, I am a runner, in better shape than I have ever been, even as a very active teen.  Even then, I smoked and ate badly.  =P   Oh the olden days.....  

Go to a running store to get fitted!!! LOL...

You have to invest in shoes. If you don't get proper shoes that fit your feet then you'll just have to buy new ones that do.

I have the adidas bounce which so far are the best Ive had but there is a new running store near my place opening soon and I am already putting some money away for the shoes they will fit me for cause I have had some dull pains in my knee since I started the couch25k plan.

And you know shoes are only good for so many miles before their cushioning isn't effective anymore...

Please feel free to join me in the other thread: Couch 2 5k plan. Its been done but this time we are going all the way!

with any comments about how your feeling in the beginning of this running journey!

Did the couch to 5K program from start to finish (Started in Nov 07 and Finished in Jan 08) and I can't say enough about how great of a program it was.  It kepts me motivated and injury free.  My long runs are up to 5 miles, will be increasing to 6 in two weeks.  I now run 5 days a week anywhere from 2.5-5 miles and absolutely LOVE it.  I have also lost 22 lbs so far doing this (10 more to my orginal goal which I hope to hit before my bday on 5/15). 

A few pieces of advice.  First, GO TO A RUNNING STORE AND GET FITTED WITH SHOES THAT ARE DESIGNED FOR YOU!!!!   I can not stress this enough.  A good pair of shoes is going to cost you a bit, but remember, unlike other sports, this is really the only investment you need for running and well worth the money to avoid injury.  I started running with my old tennis shoes and 4 weeks in went and had my gait and foot analyzed.  I am a supinator with flat feet, so I knew I would need a shoe designed for me.  I spent $200 AUD (I live in Australia, so things cost about 2x's as much as in the states), and I can't even begin to describe the difference.  Before the shoes my ankles and knees were always aching and after... well, I haven't had an injury yet (knock on wood). 

Second, take it slow!  I didn't realize what this meant, but I kept reading it.  When I hit 3 miles, I was having a very difficult time breaking past the 3 mile barrier, and then came to realize that I was just going too fast.  Once I slowed down I felt like I could run forever.  I have since gotten a heart rate monitor and it has just confirmed what my body was telling me all along.  When I run my 3-3.5 mile runs, my heart rate is about 5-10 bmp faster than when i run my long runs.  A heart rate monitor isn't needed though, just listen to your body, its the best indicator. 

Third, you WILL have to push yourself, and you will have good days and bad days, but it is totally doable.

Finally, don't try to do too much too fast, thats the easiest way to injure yourself

good luck!