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I really want to start running. I haven't really ever had a routine, and I want to know how I begin.
Any advice? Suggestions?
I'm healthy, but overweight. I eat well, and am losing baby weight. I don't have any specific running goals other than I'd like to enjoy my runs and perhaps run a half marathon in the next few years or so.
I really want to start running. I haven't really ever had a routine, and I want to know how I begin.
Any advice? Suggestions?
I'm healthy, but overweight. I eat well, and am losing baby weight. I don't have any specific running goals other than I'd like to enjoy my runs and perhaps run a half marathon in the next few years or so.
Thank you!
I'm not an expert but will share my personal experience of getting back into shape.
1) Get some good shoes.
2) Depending on HOW heavy you are consider starting with less impacting cardio like elyptical machines (this is what I did for the first 30lbs.)
3) Run on springy surfaces even after you get the weight down. Rubberized tracks...then maybe asphalt but definitely stay off cement as it's so hard on the body.
4) There is no shame is walking for a bit but don't let that stop you.
I put on some winter weight (15lbs), was running 7 miles this summer and had a hard time running 3 now. My lower back was tightening up....
Tonight i'm running 5 miles no matter what, even if I have to walk sections.
I second the good shoes. They make all the difference. Go to an independent shop that specializes in running shoes, and have them fit you. Pay attention to what they're saying and ask questions, so that in the future you can shop on your own (and pay a lot less!).
I'd been walking 3 or so miles a day before I started running, and I began the Girl Scout endurance-building way: 20 paces running, 20 paces walking, and gradually increased the number of paces running. Then I'd say "I'm going to run up to that white car." If there were someone else on the street after I'd passed the white car, I'd keep going until the person was out of sight, just to save face. Sometimes, the white car would start to move! Those helped build endurance, too.
For my money, it's easier to run on a solid outdoor surface than to run on a treadmill. Much less stressful psychologically, too; no worrying that I'm going to fall off.
And if you really want to enjoy your runs, pick a location that's pleasing to your eye, and doesn't cause a lot of stress (traffic, pedestrians, etc.).
Location: Prescott Valley, Az (unfortunately still here)
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Originally Posted by Crazymomof3
It probably sounds like a dumb question...
I really want to start running. I haven't really ever had a routine, and I want to know how I begin.
Any advice? Suggestions?
I'm healthy, but overweight. I eat well, and am losing baby weight. I don't have any specific running goals other than I'd like to enjoy my runs and perhaps run a half marathon in the next few years or so.
Thank you!
Start with a walk/run routine for the first month. Walk for 5 minutes and run/jog for 5 minutes for 30 minutes to begin with. Alternate every 5 minutes. Do this for the first week or so.
And when you are feeling a little stronger, run a little longer and walk a little less. After a couple of months, or less, you should be able to run 2 miles without walking (if done 5 days a week to begin with).
Also, stretch for 10 minutes before and after every time you go for a run/jog. And always do a warm-up before and a cool-down after (like a 5 minute walk).
Also, incorporate some Pilates or Yoga and light weight training to the workout. Also some pushups and crunches would really help your core area to be stronger too. For 2-3 times a week is all.
Start with a walk/run routine for the first month. Walk for 5 minutes and run/jog for 5 minutes for 30 minutes to begin with. Alternate every 5 minutes. Do this for the first week or so.
That's what I did. I would run (slow jog, really) for a song then walk for a song. It could be a week or it could be longer depending on where you are starting from, it took me several weeks, but eventually you'll add a second song to your run. Then a third, a fourth, etc. It took me about 3-4 months to go from sedentary and overweight to being able to run 3-4 miles at a time.
Along with couch-to-5k, another very successful walk-to-run program is outlined in The Beginning Runner's Handbook by Ian MacNeil. Coincidentally, the first time I completed this program, I was working to get back in shape after having my first child. It definitely worked.
Last edited by formercalifornian; 03-02-2010 at 06:51 PM..
where do you find rubberized tracks? that would really be helpful since I remember getting shin splints just from dance performances back when I danced. I know they have them around high school football fields but most of the high schools here lock everything up after hours so I couldn't run there. my college has an indoor track but its cemented so that's no good.
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My lower back was tightening up....
