I wanna learn how to run !

trinnylilac · 18 April 2006 at 11:52AM

In desperation I have decided that at the grand age of 34 I want to be able to run.
If I don't lose the stone gained from my last baby and tone up then I better get used to looking the way I do. It has got to the point where I won't even put on a costume never mind take the kids swimming.

I have always wanted to run but never been able. It sounds odd but even in the early 90's when I could do an hour of step aerobics and 30 minutes on a treadmill I probably still wouldn't be able to do 10 minutes on the road. I just get a really tight feeling on the chest and feel I can't go on ( very pathetic )

My baby is now 1 and I have got one of those three wheeler pushchairs and so even when I haven't got a baby sitter I should in theory be able to get out the house for half an hour for some exercise.

But where do you start ?. Is there some sort of programe I could follow and has anyone done the same. If they have what sort of results have you had . Now the weather is improving I feel for me its now or never.

Looking for lots of advice.

ms_london · 18 April 2006 at 11:59AM

There is a book that Zest magazine promote quite a lot, something like "Running Made Easy" - that doesnt really help does it? *sorry*

I have only just started running on the treadmill!! I never used the treadmill before (tend to stick to crosstrainer) and I had to walk and hold on (my balance isnt the best!!), but as my speed increased I felt like the next step was to jog. Initially I just did running for 1 min, walking for 1 min, running for 1 min, walking for 1 min - now I can run for 10 minutes straight (quite an achievement for me!! hehe!!) - I dont think I would enjoy running outside so much, but I do enjoy running on the treadmill & actually look forward to it.

I havent had asthma for years & years, but when I run (or have done strenous exercise) it comes back, which is very annoying - but it soon goes again!!

I think my point is that if I can do it - you can too!! ;0)

I just need to stick at it - thats my problem.

Good luck & let us know how you get on. xx

Giddytimes · 18 April 2006 at 12:00PM

There was a free running guide in Zest magazine this month, I can't seem to find where i've put it right now but basically it was a 10 week plan to build up to being able to run for 5km.
It was a walk run plan so you start by running for 1 minute, walking for 2 and repeat this 6 times 4 days a week and each week the amount of running and number of repetitions increases. I always just used to run as far as I could without walking and usually end up giving up after about 15 minutes

but I feel like I am achieving something training this way and I do feel a little bit fitter (I'm on week 3 now).

It was the May edition of Zest and i'm sure it's still for sale in the shops if you're interested.

Heres hoping I can run 5km by the summer.

Giddytimes · 18 April 2006 at 12:02PM

ms_london wrote:

There is a book that Zest magazine promote quite a lot, something like "Running Made Easy" - that doesnt really help does it? *sorry*

Snap :rotfl:

trinnylilac · 18 April 2006 at 12:10PM

Right, I will leave my usual copy of closer and OK ( as tea and biscuits normally accompany it) and go for a copy of Zest.

I imagine if it is May I should be able to get a copy.

I am determined to start today . If I get hold of one I will put on the first weeks plan if anyone wants to join me.

Giddytimes · 18 April 2006 at 12:45PM

I've found the book trinnylilac so no need to spend your pennies on the magazine if it's just the running plan you want, it is-

WEEK 1- Mon- (Run 60 sec, walk 3 minutes) x 3- total 16 mins
Tues- Rest
Wed- (Run 60 sec, walk 3 mins) x3- total 16 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 3 mins) x3- total 16 mins.
Sat- Rest
Sun- 30 min brisk walk.

WEEK 2- Mon- (Run 60 sec, walk 2 minutes) x 5- total 18 mins
Tues- Rest
Wed- (Run 60 sec, walk 2 mins) x5- total 18 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 2 mins) x5- total 18 mins.
Sat- Rest
Sun- 30 min brisk walk.

WEEK 3- Mon- (Run 60 sec, walk 2 minutes) x 6- total 21 mins
Tues- Rest
Wed- (Run 60 sec, walk 2 mins) x6- total 21 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 2 mins) x6- total 21 mins.
Sat- Rest
Sun- 30 min brisk walk.

WEEK 4- Mon- (Run 60 sec, walk 2 minutes) x 7- total 24 mins
Tues- Rest
Wed- (Run 60 sec, walk 2 mins) x7- total 24 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 2 mins) x7- total 24 mins.
Sat- Rest
Sun- 35 min brisk walk.

WEEK 5- Mon- (Run 60 sec, walk 2 minutes) x 8- total 27 mins
Tues- Rest
Wed- 30 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 60 sec, walk 2 mins) x8- total 27 mins.
Sat- Rest
Sun- (Run 60 sec, walk 2 mins) x8- total 27 mins.

WEEK 6- Mon- (Run 2 min, walk 2 minutes) x 6- total 28 mins
Tues- Rest
Wed- 30 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 2 min, walk 2 mins) x6- total 28 mins.
Sat- Rest
Sun- (Run 2 min, walk 2 mins) x6- total 28 mins.

WEEK 7- Mon- (Run 2 min, walk 2 minutes) x 7- total 32 mins
Tues- Rest
Wed- 30 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 2 min, walk 2 mins) x7- total 32 mins.
Sat- Rest
Sun- (Run 2 min, walk 2 mins) x7- total 32 mins.

WEEK 8- Mon- (Run 3 min, walk 2 minutes) x 6- total 35 mins
Tues- Rest
Wed- 40 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 3 min, walk 2 mins) x6- total 35 mins.
Sat- Rest
Sun- (Run 3 min, walk 2 mins) x6- total 35 mins.

WEEK 9- Mon- (Run 3 min, walk 2 minutes) x 6- total 35 mins
Tues- Rest
Wed- 30 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 3 min, walk 60 sec) x8- total 36 mins.
Sat- Rest
Sun- (Run 3 min, walk 60 sec) x8- total 36 mins.

WEEK 10- Mon- (Run 3 min, walk 60 sec) x 8- total 36 mins
Tues- Rest
Wed- 40 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 3 min, walk 60 sec) x8- total 36 mins.
Sat- Rest
Sun- (Run 3 min, walk 60 sec) x9- total 40 mins.

Run/walking for 40 mins should get you round a 5km race, if your feeling good on the final Sunday session you can simply keep running for as long as you are able to before walking-but make sure you do the full 40 minutes, e.g (run for 9 mins, walk for 1) x4.

There is other useful stuff in the booklet, like diet and motivation tips so it may interest you to buy it anyway. Good luck! I'm hoping that sometime soon I will get to the stage where I actually enjoy running and it's not a chore anymore, do you think that time ever comes?

x

trinnylilac · 18 April 2006 at 12:59PM

Wonderful . Thanks , I might still go and buy it though and stick the plan on the fridge

mitcho_uk · 18 April 2006 at 1:06PM

ms_london wrote:

I have only just started running on the treadmill!!

I applaud you for having the confidence to challenge yourself and go from the cross trainer to the treadmill. However if your overall goal is to run on the road you will find the treadmill of little to no use as the biomechanics of running on a treadmill as to running on the road are completely different.

On a treadmill you are trying to stay in one place with the road moving underneath you when you are road running you have to propel yourself along so you will find that you are using different muscle groups.

I am not trying to knock your confidence but I thought I need to make you aware of this fact. Keep up the good work.

annie-c · 18 April 2006 at 1:13PM

Hi trinnylilac

I'm going to join you and start this programme today (counting today as Monday!).
I don't start soon, I never will. I want to lose weight and get fit for a holiday in August and a wedding later in the year...

I'm going to try doing the running as soon as I get in from work on the set days each week, as it's something I can do to and from the house in quite a short bit of time.

Good luck

Annie

annie-c · 18 April 2006 at 1:17PM

Thanks Giddytimes - I've cut and pasted that programme into a Word Doc and made a tick chart to record my progress - it's going straight on my fridge door to remind me!!

I find exercise hard to get into, but once I get going it helps with my diet too, because for a start it's OK to eat a bit more as you're burning up more energy, but in any case, overeating starts to feel like a 'waste', ie, it feels as though the crisps chocolate cancel out all the exercise you've just done!!

getcarter · 18 April 2006 at 1:19PM

If you go on the run for life web site they have a training plan you can print off, i'm currently doing that one so I can manage to run the whole ray around the course when I do it. Worth a look

I wanna learn how to run !

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