I want to start running! Any runners want to give me their opinion...?

I don't have very good stamina when it comes to running, and I'm a little embarrassed to go running down the street. Should I be doing intervals or running, then walking? Should I do solid running until I can't stop? 

I'm such a newbie! Can any of you runners out there let me know a good way to start? And also, what are some good strength routines?

Haha, I'm pretty new to all of this, I usually just bike or use the elliptical at the gym, but I'm getting bored of those! Plus it's rainy and I don't really like to bike in the rain.

Best place for a new runner with a lot of questions will be http://www.coolrunning.com/. I used to spend hours there and the resources and forums are amazing and include the Couch Potato to 5K program specifically for beginners like yourself.

Good luck, running can be a great natural drug when you really get into it.

Hi!  Last year, around May, I was just like you. I tried the Couch Potato to 5 K program (usually abbreviated C25K) and I finished it.  NOW... I run about 20-25 miles a week and just ran 4 miles.  Holy cow!  LOL.  I would have never believed that I could do this.   Suggestions, start slow and never give up!  :-) 

OH.... and dont worry about running around people.  Most people dont pay attention to what others are doing and if somebody is lookin... just smile and think ... daauummmmmnnnn ... I am running!  LOL.

It's always good to hear success stories since so many inactive people either never start running or quickly stop because of how overwhelming it seems. The C25K is great because it's actually a 3x30min per week run program that makes it a lot easier to progress in small increments. I'm glad it's working out so well for you!

Rizzo: just go for it. I was never a runner (really bad memories from high school about finishing last on the track), I have sore knees, and my ankles are sort of loose and easy to twist. I have to be super careful when I do try running on a treadmill (no courage to go out onto road yet)

As of yesterday I have run 5 x 30 minute walk/jogs. You have to understand, I am built all wrong for running, have things jiggling everywhere, and have no stamina, yet each time I've completed my 30 minutes, I don't care who's looking when I punch the air!

One tip that really works for me is to get GOOOD MUSIC. I love podrunner! (see podrunner.com)

Dabrock, Jennifer: I am screwing up the courage for C25K now. Since I can do 30 minutes already (2 x   a week), should I back up and start at 20 mins x 3 anyway? I noticed some big jumps in coolrunnings.com's schedule, going from short jogs (2 mins) to 8 mins. How did that work out for you?

A C25K program is a good place to start.

A run/walk program is too.  I run marathons.  My DW decided to run a half marathon last year.  So I helped her.  She started with doing 3 miles.  Not 3 miles running  ...  but using a 6 minute fast walk followed by 1 minute of running  ...  then repeat.  Today, she runs 5 minutes and walks 1 minute.

Original Post by pinzywinzy:

Rizzo: just go for it. I was never a runner (really bad memories from high school about finishing last on the track), I have sore knees, and my ankles are sort of loose and easy to twist. I have to be super careful when I do try running on a treadmill (no courage to go out onto road yet)

As of yesterday I have run 5 x 30 minute walk/jogs. You have to understand, I am built all wrong for running, have things jiggling everywhere, and have no stamina, yet each time I've completed my 30 minutes, I don't care who's looking when I punch the air!

One tip that really works for me is to get GOOOD MUSIC. I love podrunner! (see podrunner.com)

Dabrock, Jennifer: I am screwing up the courage for C25K now. Since I can do 30 minutes already (2 x   a week), should I back up and start at 20 mins x 3 anyway? I noticed some big jumps in coolrunnings.com's schedule, going from short jogs (2 mins) to 8 mins. How did that work out for you?

 

Unfortunately, I cannot say from experience since I didn't do the program as written because I was already running before I joined CR. The community members at CR can give you a lot more help on this than I can and they are very supportive. There are also a lot of members who are medically trained and can help you with advice, or point you to resources, for your joint issues so you won't hurt yourself.

Original Post by dabrock:

Unfortunately, I cannot say from experience since I didn't do the program as written because I was already running before I joined CR. The community members at CR can give you a lot more help on this than I can and they are very supportive. There are also a lot of members who are medically trained and can help you with advice, or point you to resources, for your joint issues so you won't hurt yourself.

OK Thanks. Just had a peek over there. It sounds great!

I absolutely agree with doing the C25k program as a start! 

I started running again last year and even though I started out really slow I was able to build time and speed before too long.  Not only that, but once you really get into it the freedom to just run is awesome!  I always come back from a good run feeling strong and that is a great feeling to have.  Just be careful not to overdo it (as I am sitting in a cast due to a stress fracture) from intense training for the Denver Marathon! 

Good luck!

Hi rizzo, I was like you maybe 2 years ago- I did lots of elliptical and went swimming, but never ran. I always thought it was something that I personally could never do. I started running anyway though, because it was easy and convenient, and I could do it anywhere as long as I had my shoes!

When I started, I was also kind of embarrassed to just go running down the street. I picked a flat trail by my work that was about 2 miles in length. I didn't follow a specific regimen, but I would just do intervals of walking and running. I would tell myself "just make it to that tree ahead, and then you can walk" and things like that. Eventually when I could make it all the way around, I signed up for a 5k. To train for the 5k, I just tried to make it 2 times around the trail.

Now, 2 years later, running is a part of my life. I ran another 5k, then a 10k, and then one of those crazy 24 hour relay thingys with 11 other runners. The craziest thing is- I actually enjoy running!

Good luck and enjoy!

wow thanks for all the responses you guys! :)

I'm going to go check that site out, it sounds like that couch potato to 5K plan works great! I'm excited! 

I just started running a little over a month ago and I absolutely love it! I cant recommend any of the C25K programs because honestly they bored me to death. I was always overweight so running was never in my workout regime. Well once I lost the weight, I started looking for new challenges. I signed up for a half marathon and decided to just go for it. Well the rest is history...LITERALLY. Some days I can go out and run 3 or 4 miles without stopping and on other days I just go .5 miles and I'm exhausted. Just remember that each day is different. Don't stress about time/pace, just have fun. I run really slow (10-11min/miles), but the most important thing is getting out there. Last thing, explore as many of the running websites as you can, there is so much knowledge out there. Also make sure you have good shoes. GOOD LUCK!!!!

Original Post by yvarner:

I just started running a little over a month ago and I absolutely love it! I cant recommend any of the C25K programs because honestly they bored me to death. I was always overweight so running was never in my workout regime. Well once I lost the weight, I started looking for new challenges. I signed up for a half marathon and decided to just go for it. Well the rest is history...LITERALLY. Some days I can go out and run 3 or 4 miles without stopping and on other days I just go .5 miles and I'm exhausted. Just remember that each day is different. Don't stress about time/pace, just have fun. I run really slow (10-11min/miles), but the most important thing is getting out there. Last thing, explore as many of the running websites as you can, there is so much knowledge out there. Also make sure you have good shoes. GOOD LUCK!!!!

After reading this I was reminded of the old Dionysian vs Apollonian workout philosophies ie feeling-based vs planning-based workouts. Your approach is Dionysian: just do what you feel and this is my preference too, while other are Apollonian plan then do types. I've always wondered which is better but certainly different people thrive under different systems. Seems like you have found your systems and it works very well for you.

This summer, I did a "Learn To Run" clinic with a local running equipment place.  You start off at walk for two minutes, then run for one.  Do that for 24 minutes, 3x a week.

The next week is walk one minute, then run one.  Same 24 minutes, 3x a week.

Next week is walk one, run 2.  Then each week, increase the number of minutes you do running.  At the end of 11 weeks, you're doing 10&1's.  There's people who do entire marathons at that interval.  You can crank up the number of minutes up to 30 or so, and even do one run a week for longer.

So I would recommend doing intervals of running/walking.  This will allow you to build up your running base faster (I think) than simply running continuously till you drop.

Right now, I'm training for a half marathon.  Currently, I'm in a "base miles building phase", and the whole idea is running slow to build up what your body can handle.  The weird thing about it is it's also helping me to run fast in the races I've done recently.  So what I'm saying is not to push the speed aspect too quickly; you'll get results taking it slow, and may reduce the likelihood of injury.  You can google "run slow to run fast" for some links.

Clint

I just skimmed the other posts and didn't see what I wanted to say, so...

Please remember to cross train. Not simply biking or swimming, but weight lifting. This will really help you prevent injury and help you keep good form throughout your runs. You may have the cardio to run a 5k, but your muscles may fatigue early. Having a strong core helps tremendously. (Core being EVERYTHING below the armpits and above the knees, front and back)

rizzo,

Do your homework and THEN start running. (while you are researching start walking, don't just sit and do nothing) I'm a bigger person (ex college football player) and I just started running and it was painful. But, I just kept doing it. That wasn't good for me. Everything hurt, I developed some chronic injuries that did not go away for a while. So, I went down to my library and looked online for some different ideas. I changed up the way I ran (technique) and how I trained. I also ditched the shoes, which seems crazy but it was the best thing I did. (search barefoot running) I don't run for hours at a time, only about 45 mins at a time. I also started cross training with some other workout programs. (bike riding, swimming, crossfit, etc...) Instead of just running I finally settled on a combo of barefoot running, core performance, and weight training. I'm down 15 pounds and have lost a lot of body fat while gaining muscle and strength.

Do you homework, listen to your body and use your brain. Don't be afraid to try new things and have a good time with it.

Original Post by bmx419:

I just skimmed the other posts and didn't see what I wanted to say, so...

Please remember to cross train. Not simply biking or swimming, but weight lifting. This will really help you prevent injury and help you keep good form throughout your runs. You may have the cardio to run a 5k, but your muscles may fatigue early. Having a strong core helps tremendously. (Core being EVERYTHING below the armpits and above the knees, front and back)

Excellent point on the core training, I noticed your pic (Aurthor Saxon doing his world record lift of 448 if I'm not mistaken) has a kettlebell in it, and that's a great piece of core training equipment.

Original Post by dabrock:

Excellent point on the core training, I noticed your pic (Aurthor Saxon doing his world record lift of 448 if I'm not mistaken) has a kettlebell in it, and that's a great piece of core training equipment.

 IDK the weight, but that logo is based off him.

Gies71, glad to see another barefoot runner! It fixed my running problems too. You should(or anyone interested in barefoot running) check out this forum.

thanks for the forum. Barefoot has saved my running career... (hobby I guess if you want to get technical)

Original Post by bmx419:

I just skimmed the other posts and didn't see what I wanted to say, so...

Please remember to cross train. Not simply biking or swimming, but weight lifting. This will really help you prevent injury and help you keep good form throughout your runs. You may have the cardio to run a 5k, but your muscles may fatigue early. Having a strong core helps tremendously. (Core being EVERYTHING below the armpits and above the knees, front and back)

 Sorry I forgot to mention that I am lifting a few times a week as well and I think that it is certainly helping in my training.

I started running in high school and haven't stopped since. That was 11 years ago and it is a life changer. I agree with the mention of cross training. You definitely need weights and other cardio outlets. I loved spinning because it took the strength and endurance of my legs to a whole new level. I ran 7 years before discovering how it bettered my distance running.

You also need to make sure you have proper shoes for running if you really plan to be successful. It makes a HUGE difference. Start at your own pace, but set goals. I would go by timed goals at first, that way you won't feel so stressed to make a distance. if you need to walk some, then by all means do so. I increase the incline if I need to walk at all. For beginners, you should run a fairly level surface. Inclines add a huge cardio/strength stress when you run. Until you have your breathing down and can comfortably run a mile without walking, I would not start inclines above 3-4.

I could go on and on because I am a passionate runner, but individuals are all different and at varied levels...if you have a question, need motivation or whatever don't be afraid to message me or reply on here. I know a few other runners on here that can bounce answers back as well.

Good luck and hope to hear from you soon. Just stick with it....it gets easier each time.

PS. You guys can have a laugh at my most recent 10k last Sunday. Just follow the link and witness my muddy finish. At least I still had a smile. LOL!