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Beginner Running

Jennifer
Jennifer Sendmail

Just started? Any advise?

asked almost 2 years ago | Report

I have not been the most active the past 4 years. would like to ease into a 5K. Just starting on treadmill and workouts. What should I focus on?

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8 answers

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  • Mimi
    Mimi Sendmail

    Couch to 5k (http://c25k.com/) is a good plan. If you've been very sedentary I would recommend just walking first until you can comfortably walk 30 minutes 3x a week. Then start with c25k week 1.

    I went by time and didn't worry about pace or distance. It's okay to repeat weeks if you feel you need to.

    answered almost 2 years ago |Report

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  • Bo A.PRO
    Bo A. Sendmail

    Beyond Mimi's advice I'd recommend listening to your body as you start out... get to know want feels "normal". Small little aches and soreness are not uncommon getting started or even when pushing yourself to the next level. However, there are aches and pains that are not "normal" and indicate an injury or the possibility of an injury. This kind of pain is something you want to learn to identify so that you can know "its time to back off a little". Usually, if you encounter this kind of pain and back off for a few days to a week you'll be all better in a week and can resume pushing yourself.

    The other bit of advice is this: You can go father than you think. Running, like many activities, is a lot mental. There will be times when you think you can't keep running and you need to walk... usually this is mostly mental. I've found that when I don't start focusing on how tired I am I can keep going. Sometimes its simply focusing on the music I listen to, keeping my running pace in synch with the beat. Then I find myself forgetting that I was tired. This was especially true in early days of running 5ks. (Now, 5K is my routine "short" run.)

    answered almost 2 years ago |Report

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  • Gumgirl15
    Gumgirl15 Sendmail

    I recommend getting some running shoes, and going out 2 or three times a week and running around in your neighborhood or something. The couch to 5K is a good plan, I used it. But I prefer podrunner. it's the same thing, but the difference is that the music is electric, and has steady beats. It has certain walking and running times, and you run in time with the music.

    answered almost 2 years ago |Report

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  • Jenn
    Jenn Sendmail

    the couch to 5k of course is a good program. i am currently doing the "spark your way to a 5k". its a little easier, as i just had a baby and am also nursing an injury.

    answered almost 2 years ago |Report

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  • Stplatt
    Stplatt Sendmail

    C25K program is good, but for a less structured approach, try a point to point run. When I started running again, I took my wife into work and then ran home. Ran when I could.. . walked when I couldn't. It is the same concept as the c25K program in that you run, then rest.

    1. Don't worry about speed. It will come. Just focus on completing the run and increasing endurance.

    2. FOLLOW THE 10% rule. Don't increase your overall weekly distance by more than 10%.

    3. For the first 6 months, DO NOT run back to back days more than 1x per week.

    4. Vary your routes. Esspecally since you are a female. This will keep any predators from being able to predict your route.A running partner would also be advisable.

    There are more, but they are escaping me at the moment. Take it slow and easy and avoid overuse injuries. Most common are knee and shin problems.

    answered almost 2 years ago |Report

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  • Rob B.
    Rob B. Sendmail

    Bo's answer is right on point. You really have to listen to your body. It'll tell you what you can and can't do. I also agree that running is 70% mental. You have to push through some of the stuff, but overall if you listen to your body you'll be fine. Just ease into it at a pace that feels comfortable for you.

    answered almost 2 years ago |Report

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  • Dan N.
    Dan N. Sendmail

    Lots of good suggestions already- I guess all I'm really going to add is making sure that you're starting out with a good pair of running shoes. If you're not sure how serious you'll be about running, you don't have to break the bank on a pair, but you should find something that won't kill your feet.

    answered almost 2 years ago |Report

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  • Thesean D.
    Thesean D. Sendmail

    enjoyment. take it slow and let your body adapt. start slow and slow down. At this point youare convincing your body that this is a new lifestyle... let it catch up with your mind.

    answered almost 2 years ago |Report

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