Suggestions for Beginning Running

I am not new to cc, but am to running. I am just starting out. I have been walking at a school track but have started where I walk one lap and then run the long sides of the track and walk the corners. Does this make since??!!!?? Well, I keep reading in some forums how not to stretch before but stretch after but then I read in another one to stretch before. Now, I'm like totally confused. Also, I can power walk, but when I run I get this mental thing going and I start to have trouble breathing. I know I'm over weight, but how can I do the elliptical for hours and at a high level and resistance and it not bother me but then when I run I get this. I would really like to be able to run the whole track and not walk. Also, it is a normal size track so how many times around do you think makes a mile or how many should I be doing?? If anyone has any suggestions!!! I would really appreciate it. Thanks. Prissy

 There's any number of good running programs you can follow to get from your current fitness level to where you want to go - you want to only gradually increase mileage and speed to avoid injuries while you're building up your fitness.

 You can follow the Learn to Run program, the Couch 2 5K program, or something from running.about.com, the important thing is that you pick one and follow it. That way, you'll get better at running with only minimal risk of injury - you might also want to join the rest of the gang doing the no business running workout - a sports-specific strength training routine to make your body strong enough to withstand the pounding it will take from running.

 Also, make sure you get some good shoes that are suited to your gait - visit a specialty running store and have them analyze your running style and tell you what short of shoes you need. If the shoes they recommend are too expensive for your tastes you can find all sorts of cheap running shoes online, but you need to know what make and model shoe gives you the right support before you pick something out. Getting the right shoe means not having to spend a month on the couch with shin splints :)

 I don't know that worrying about total distance is very productive for you right now, but you should be able to find the length posted somewhere. Tracks generally come in 100 to 400 metres total length depending - if it's an indoor track probably closer to 100 (25m a side).

 The elliptical uses different muscles than running does, and you haven't trained to develop your muscles to be efficient at running. Don't feel bad about it - Lance Armstrong won the Tour De France 7 times, but when he ran the NY Marathon he got his butt kicked and wound up taking 835th place. You're kicking butt on the elliptical and that's what your muscles are used to - switching to something else means switching to an activity your body isn't trained for.

 Well, trained for yet, anyway -  follow one of those programs and you'll wind up being a trained runner :)

I had to ease my way in to jogging. It took me months of training before I was actually able to jog.

For the first week or two, I would get totally winded after only 30 seconds of steady running; and my total workout time capped at 10 minutes. Those 30 seconds of running were absolutely brutal too, really physically and mentally demanding so I can totally relate to the mental anguish you face now; it's normal. I would run for a grand total of about 4 minutes while the other 6 minutes were spent walking.

My endurance slowly but steadily increased week after week. After a month and a half or so I was able to run non-stop for 5 minutes, then after a few more weeks I was ble to run non-stop for 10 minutes, then for 15 and so on.

It's been about 5 months now and I'm still building endurance. I can run pretty much non-stop now at an intermediate speed of about 5.8mph to 6 mph for a full half hour (I can run more than a half hour actually, I limit my cardio to 30 minutes though. I've done up to an hour of steady running before for example.) I'm currently trying to work my way up to a more intense speed of 7 mph. I can do it now, but I would have to take several breaks...

But I digress. Point is, you shouldn't expect too much right off the bat. Stick with it, do what you can, and in time you'll become an efficient runner.

Thanks for the advice. I guess for some silly reason I thought I should be able to run more than I can now. But I will try what ya'll said and I will start slow and not be sooooo bummmed when I only can go alittle at a time. Thanks for info and the links. They are really great! Thanks. Prissy

Here's some advice from an old pro. The biggest concern for a beginner is in overtraining/injuring yourself and thus having to stop.

Only run every other day at first. That will really cut down on the chance of overtraining.

Second, while you want to challenge yourself to improve, you want to improve really slowly. If you add a few seconds (or paces, or whatever measure you use) each day at first, that's great. Aim for adding no more than 10% per WEEK over all. So if you can run/jog 100 yards now, aim to be running 110 by next week, and so on.

Do not even consider thinking about your speed/pace until you have built up a healthy base, being able to run consistently for 30 to 60 minutes EASILY.

Good luck. It seems to go so slowly at first but before you know it, you'll be able to run several minutes without stopping and you will be on your way!

When I started on September 21, 2007,  I could only run from one lamp post to the next.  Like mortalmonkey posted it takes time and practice. Today, I ran30.5km in 2h 54minutes.  The best thing I ever did was take a "learn to run" clinic at the Runningroom.com.   The cl inic covers many of the things you need to know when starting to run.   I can't stress the need for good running shoes.   When I got my first pair of real running shoes I couldn't believe how much a difference it made.  

Good luck, may you experience a runner's high. 

 

I can totally relate to the op.  When I first tried to run, it was an indoor track of 1/10 mile laps, and it took a tremendous effort to run that one lap.  The blood in my temples was pounding blood so hard, it gave me a headache, and my vision started going to white specks at the outer peripherals.  And this was after more than a year of consistent elliptical use.  

As others have said, take it SLOWLY.  Your muscles and cardiovascular system will adapt more quickly than joints and tendons, and if you push yourself as hard as you think you can, you will probably end up injured. 

I HIGHLY recommend Couch to 5K. I'm currently in Week 5, and I went from sucking wind after 60 second jogs to not flinching at 3 five minute intervals. I'm looking forward to the 20 minute jog on Friday. It really is a great program as long as you follow it and don't do more...and listen to your body.

I admin a C25K support group, and I can't tell you how many fit people say that they couldn't jog 60 seconds! Don't get down on yourself because you're not there yet. C25K is a little bit more aggressive than other running programs, what with the jumps in intervals...but you'll constantly surprise yourself as to your abilities.

Let me get this straight...running does not always = jogging. When people say run, this is not a sprinter's speed. This is a comfortable pace that can be sustained for more than a usual sprint (10-15 seconds). NO sucking wind. NO inability to talk. If you're doing either, you need to slow down. No need to haul arse just yet!

Hun, I'm overweight too. I know of some people that are much heavier than I (I'm about 208ish right now), and they're almost done with the program! Running also has 'specifity of training' come into play. Doing the elliptical and running aren't quite the same...just as a swimmer may not be the best runner, and vice versa. It's a different type of training. Cardio does not = cardio all the time, if that makes sense.

Running IS a mental sport. If you believe you can, you will. If you think you're going to stop on the side of the road, sucking wind - well...

Oh, and don't make far-out goals for running just yet. This will come with time. I am in Week 5, and I can run one whole lap of a standard track, but it took me FIVE weeks to get up to that point. Don't even get me started on trying to run a full mile just yet. You've got to take baby steps...that way, your chances of failing are much, much smaller! :)

A lap on a standard track is anywhere from .2 ---> .25 miles around. I highly suggest finding a softer surface to begin with (and the track will get boring, believe me). Find a trail or grass...anything. Your joints will thank you.

- If you are serious about running, get some legit running shoes. They are a little bit expensive but they are the only things you really need to get started.

- If you start doing intervals and can't believe you can jog for 60 seconds...join the club! We all couldn't, hun, believe me. But the next week, you'll be doing 90 seconds. Then 3 minutes. Then 5 minutes. What? I know...you have just astonished yourself. It happens. ;)

- Use mapmyrun.com to track your routes and see how long you've gone if you're going to run on roads and whatnot. Best site suggestion I've ever gotten.

Good luck...may you have no runner's injuries and much endurance!

I want to thank everyone for the great advice. I have been checking out the links and reading up. I bought some nike running shoes this weekend and a good sports bra. I am all set.....

However, I have a set back again..... I now have a sinus infection, so just walking at regular pace and doing regular things around the house and work are hard on me. I am trying to keep up with my exercise but for right now it will be at a snails pace. I know I have to trust my body and let it get better and then move on.

I can't wait to be at ya'lls level. There are several people at my work who are avid runners and participate in triathlons and stuff; I would love to prove to them that I can do it to.... Not only prove it to my self.

Thanks, ya'll!!! Hopefully, I will feel better real soon.

Prissy

oi

 

REMEMBER TO WARM UP  ...            stretch every leg muscle and hold for a 20 sec period

 

makes running far easier as well... far far easier