Want to start jogging, and have a few questions.

First off, I should thank everyone in advance. Every beginner fitness question I've ever had has been answered with a side helping of moral support : )

Ok, so I'm 240 lbs, I've been working out 4 - 6 days a week (strength and cardio) for the last month and I've recently reached a point where high impact activities aren't uncomfortable, so I want to start jogging. Why? because in my head, healthy people can jog a mile. True or not, I'm determined to do it : )
My questions:

1. Thus far (in my two attempts) I warm up, jog until my HR goes over 180, then walk until it gets back to 155-ish. Repeat. Is this an appropriate way to plan a workout?

2. How much pain is too much? I stress fractured my shins (yes, both) in HS playing soccer (because my complaints of frequent increasing pain were met with the coach's advice to just push through, even when I was having difficulty walking, and I was young, stupid, and assumed he knew what he was talking about). It took months before I could walk/take stairs without pain, and over a year before I could jog without the same shooting pain. Since, whenever I try jogging and my shins get even the dullest ache, I immediately stop, but I've heard some light pain doesn't mean much? Should I invest in shin sleeves?

3. I would like to set a time goal to be able to jog a mile, but have no idea how fast I can expect to progress. Thursday, I jogged for (I'm slightly embarrassed to admit) 3 minutes (for 2 minutes, then for 1). Sunday I jogged for 6 minutes total (3 minutes, 2min, 1min). At the speed I'm going, I need to able to jog for approx 14 min straight. I know this isn't really enough info, and everyone is different but any ballpark date or personal experience at how quickly I can expect to improve would be really appreciated.

Thanks!!

I am an on-and-off jogger depending on my schedule and the weather.  Getting started (or getting started yet again, and again, and again, in my case) can be tough and frustrating.  The most important thing, IMO, is to keep it enjoyable enough that you don't want to quit.  I've had the most success when I do a combo of walking and jogging that pushes me so that I feel that I'm exerting myself, but that never puts me in enough pain (during or after) to make me say "I'm not doing that again!"  Rather than setting a time goal, such as "I want to be able to do a mile by X date," I'd suggest just getting out there, enjoying moving, and doing more bit by bit as your body gets more and more capable. Let your body decide the goal date for you, in other words.  It might surprise you, and you'll be more likely to stick with jogging in the long run (no pun intended).

The best way to build up your running endurance is to follow a plan.  A plan will guide you through the process of increasing your running strength without injury.  One of the favorites is the couch to 5K program.  Yes, that is 3 miles :-)  but you can do it.  I am a big fan of the run/walk thing too.  I did run walk for the first 18 months that I ran and still fall back on it when I need to.

As far as speed goes....  You are going to just keep improving for a long time.  I wouldn't get hooked up on the numbers.  When I first started running (235-ish), I was training at 13 minute miles, and I did my 1 mile fitness test last year with 7:24 mile.

As you lose weight, you are going to keep getting faster!!  Train to race a 5K!  Get out there with 1000s of your closest friends and race, and you'll be hooked for life!

I'm starting again too (it's been 4 months since I ran..)! Hooray Hooray!!

 I agree with your sentiment about running a mile, although really, not sure how true it is -- i feel accomplished after I run a mile, like in a pinch I could run away from something! >.<

I did the couch to 5k program last summer this time and the run/walk thing is an excellent way to get started.  One thing I did struggle with was the mental idea of running the whole time, so make sure to push yourself (within reason!) so you don't get stuck.  Even when I could do the 3mi without stopping (it took 3 months of dedication) I found I liked to walk a little bit in the middle.. I found sometimes it would decrease my overall time when I paced myself like that!

As far as your shins go -- take every precaution you can.  Running is high inpact and done incorrectly can really take a toll on your body.  I went running for about a month with BAD shoes and hurt my foot without even really knowing it (I too "pushed through" like I'd been trained to by coaches etc.).  The most important thing is to listen to your body, and ask questions -- there are tons of people on here who really know their stuff! 

I wouldn't worry about your mile time yet -- I would suggest just increasing your overall jog time (using the couch-5k approach) before worrying about your time!  No matter what your time, it's quite an accomplishment and makes you feel great when you're done :)

I second the C25K plan! I used it and now run regularly.  However, at 210 lbs when I started I was 'running' 15-16 min miles! I now train easy 12 min miles and race about 10 min miles. So don't feel bad if you are 'slow'. 

I did C25K last year for a while (only got a few weeks into it...)

I wasn't overweight, just out of shape, and I was doing like 16 minute miles hahaha. One of my aunts does a lot of walking, she's done some marathons, and I came in to work one day and was all proud of run/walk/jogging my 16 minute mile and she's like uuuhhh when I do my walking I do 16 minute miles...... lol. Kinda burst my bubble!

But hey, I've never been good at long distance running... I'm a sprinter, not a marathoner.

Make sure you have good comfy shoes!! The shoes I had at the time were a little narrow for me.. ended up rubbing some skin off of my toes.. kinda gross.

I hated running what I was younger! When I decided I wanted to get into shape and lose a few pounds I had always been told that running is one of the best things you can do. So here are some ways I become to looove it:

I would definately find a running plan, the Couch to 5k is great, but there are others! Watch your heart rate monitor, my dad was a big runner, still holds records in his college track team but has recently discovered that because he pushed himself too hard for so long he has damaged his heart so definatey be careful. The next step would be to go to a running store and get your stride analyzed by a sales person, they will help you make sure you have the right shoes and give you tips to run better. Having bad shoes can be a big problem, trust me I know! And like everyone else has said don't worry about the time right now :)

I agree with a lot of the advice here.  I did a learn-to-run clinic March-May of this year and it was similar to the couch to 5k, but a bit easier even.  The first week we walked for 2 minutes, then ran for 1 and repeated for a total of about 20 minutes.  The next week we ran for one, walked for one.  The week after we ran for two, walked for one and increased the run time each week with the 1 minute walk breaks until I was running for 10 minute, walking for 1.  The first 10 weeks I didn’t do more than 20-24 minutes each session, 3 times a week.  I couldn’t run 2 blocks when I started and I’m running 5k (3.1 miles) 3 times a week now.  I do the run/walk method and I still take 1-minute walk breaks every 10 minutes and I don’t think that will ever change for me. 

It’s important that you go slowly at first, to avoid injury.  I still don’t run more than 3-4 times a week and I don’t run 2 days in a row.  Don’t push yourself too hard.  Your will power will want you keep going, but your muscles and joints need time to build up to the longer times and distances.

Keep in mind, you should always be able to hold on a conversation comfortably, if you can’t, slow down.  I still run REALLY slow (13.5 minute miles) but I’m incredibly impressed with my progress so far and really think I’ll only get better from here. 

Shoes are important as well, I agree with the advice to go to a running-specific store and have them look at your stride, feet, etc. to get the right shoes.  (Here’s a tip – you can try on several pairs there, find the ones you really like, then go home and find the best deal for that shoe online.)

Good luck!  I’ve really, really enjoyed myself these last few months. 

PLEASE don't use a salesperson and then go online to buy what he/she advised you to buy! This is not fair to the salesperson who spent his/her time with you! Most salespeople work on commission and don't get paid otherwise. It is not fair to use someone's expertise and then leave them without a paycheck. Sometimes my husband works all day long advising people and then comes home without having made any money that day -- that makes it hard to pay bills. Would YOU do work without being paid? 

I just started a run/walk program after a year off due to an injury.  My first week was run one minute, walk three, so it's a good way to start.  If you start too fast, you might get discouraged and quit, so force yourself to take it slow while your body adjusts to running.  You won't believe how fast you improve as long as you start slow.

Get really really good shoes.  They're worth the money, and I agree with utahtabby.  If you don't support people who know how to fit shoes properly, pretty soon we won't have them.  The shoes are expensive because of all the science that has gone into them. 

A really good book is "The Complete Book of Running for Women" by Claire Kowalchuk.  She has some beginner run programs in her book.  She also teaches you how to breathe while running.

Also, this site has awesome running advice.  There are some very knowledgeable people on here, just look at the exercise forums.  One person had an excellent guide to running, but I can't remember who it was.  Anyone else remember?

And finally.  If you want to be a runner, you have to think you are a runner.  You cannot be a jogger.  Anybody who runs is a runner.  Joggers are people who bounce around on horses.  Runners are gazelles (even beginners). 

Original Post by rosieblue:

And finally.  If you want to be a runner, you have to think you are a runner.  You cannot be a jogger.  Anybody who runs is a runner.  Joggers are people who bounce around on horses.  Runners are gazelles (even beginners). 

 

 I like this.