getting started with running

madlyn

i'm considering taking up running.
i'm moderatly fit as i already attend a couple of fittnes classes. but would like to do a bit more.
apart from the initial outlay for clothing an a good pair of shoes, it's free!!
i dont want to train for any marathon of that sort of thing, just get a little bit fitter.
so could anyone recommend a good running website or magazine to help me on my way, or even personal advice?
thanks.


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thesmithsuk

Hi,
My husband and I have been doing the NHS "Couch to 5K in 9 week" plan since January. It's excellent. Just download each week onto your mp3 player and go.
http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx

whizzybee

Hi there and welcome to the running club! I go running 2-3 times a week and Im certainly no expert. However as an asthmas sufferer, running has helped no end and I have completed several 10k events and even the great north run! The Great Run website (https://www.greatrun.org) allows you to set up a training schedule to aim for a distance over a certain period of time and according to your level of fitness. I also have a running app on my phone which records how fast I go and my distance (which can be a help or a hindrance, depending on your view!)

My main tip is invest in a good pair of running shoes. I frequently go to up and running as they spend time finding the right shoe for you but the drawback is that proper shoes are expensive (I paid £100 for my last pair :eek:). However I stay injury free and only have to contend with muscle pains if I do not warm up properly! You could also look into the possbility of barefoot running shoes, I daren't take the plunge but some people swear by it!

I run by myself but some people prefer to find a friend willing enough! When you feel confident enough, find your nearest park run (http://www.parkrun.org.uk/), which are 5k events run every single week. Might be a good way to socialise, find running friends and aim to achieve certain times etc

Above all, best of luck in your endeavour! Running is not for some but that is no reason to feel bad. I absolutely love it (after quite a while persevering and not enjoying at certain times) and I am gearing up for the Great North Run in September again!

Lagoon

Good luck, from another runner.

I was going to provide some info, but I think whizzybee has said everything I intended to!

I suppose the only thing I'd add is that if you find yourself struggling to breathe, slow down. Even if it feels that you're going as slow as possible already, try to go slower. It took me quite a few weeks to realise that 'ridiculously slow' wasn't slow enough. A lot of people end up gasping for breath and hating running early on because they get a stitch, struggle to catch their breath and end up feeling dizzy and sick. Once you slow down to the right speed, that doesn't happen. You can work on speed once you've got your distance up and feel comfortable with what you're doing.

whizzybee

Lagoon wrote: »

Good luck, from another runner.

I was going to provide some info, but I think whizzybee has said everything I intended to!

I suppose the only thing I'd add is that if you find yourself struggling to breathe, slow down. Even if it feels that you're going as slow as possible already, try to go slower. It took me quite a few weeks to realise that 'ridiculously slow' wasn't slow enough. A lot of people end up gasping for breath and hating running early on because they get a stitch, struggle to catch their breath and end up feeling dizzy and sick. Once you slow down to the right speed, that doesn't happen. You can work on speed once you've got your distance up and feel comfortable with what you're doing.

Indeed sound advice! When I initially started running it was pretty horrible, I was reaching for my inhaler two or three times per run but go as slow as you like and take your time, last thing you want to do is hate it as Lagoon says! Search for your local park or go to places you enjoy going to out in the open, now the weather is better, nothing like a lovely run whilst watching the birds in the sunshine!

*mudangel*

Hello Madlyn from another runner!

You've had some great advice so far.

Definitely agree with the poster who mentioned Couch 2 5k. I know lots of people who've used it to start running and they've enjoyed huge successes. And getting involved in your local parkrun is a fabulous idea - if it's anything like our local, it'll be friendly, inclusive and fun.

You could try this website for advice, support and it's got a great training log: http://www.fetcheveryone.com/ It's not for everyone, but I've been using it for years.

Some running clubs offer beginner courses. If you're interested, it might be worth making some enquiries. Don't be put off by the thought of them being 'a running club' - the beginner sessions my club organise are for *total* newbies and the right club is a great place for support and advice.

Ahem, and the final thing I'd say (and I'm assuming you're female) is that a good sports bra is worth its weight in gold. When you're buying shoes, get a decent bra for running too.

Most of all - ENJOY YOURSELF!

kjmtidea

I just started couch to 5k last week, I will be doing my 5th run today and my 11 year old son has been doing it with me so it has been great fun!

I used to run but then damaged my achilles so I am getting back into it very slowly in the hope that I won't hurt anything!
I agree about the sports bra, I have just been to debenhams to get a new one and you get an extra £5 off if you get measured there. I went to a running shop to get our trainers which was expensive but well worth it in my opinion, the staff were so helpful and I didn't feel like they were just trying to get me to spend money, they were happy to work within my budget.

Get some running socks too, they are really comfortable and we haven't had any blisters/sore feet problems at all.
The only thing I don't like is the walking part, when I stop running and start walking I feel like everyone is looking at me thinking 'she can't even jog, she has to stop and walk' lol I know it really doesn't matter, i'm just paranoid!

I really love running though, it is a great hobby!

madlyn

WOW, thanks for the advice!
lots to take in so i'll read all replies slowly sit it sinks in.

madlyn

had a look at the c 2 5k site, and that is just what i'm looking for, but without sounding daft, how often do i do it? as it doesnt say, or is it done as often as i want?
and also, can anyone give me some good warm up and cool down exercises.

*mudangel*

madlyn wrote: »

had a look at the c 2 5k site, and that is just what i'm looking for, but without sounding daft, how often do i do it? as it doesnt say, or is it done as often as i want?
and also, can anyone give me some good warm up and cool down exercises.

You do 20 - 30 minutes exercise three times a week.

Personally, I find I warm up through light jogging. If you're starting out, you might try a brisk walk. Resist the temptation to start running hard and fast when you get out the door - just warm up gradually.

You can cool down by just finishing off with a walk and perhaps some light stretches. An idea of the stretches you might like to do can be found here: http://www.runnersworld.co.uk/staying-healthy/the-rw-complete-guide-to-stretching/484.html

Fire_Fox

You would need a really decent sports bra, wicking socks, something reflective if you train at dusk or in the dark, trainers that have been fitted to you following a gait analysis. I have my new running clients spend £30+ on footwear, I don't even spend £100 myself there is no need the technology really is not that different. Anyone who is more serious/ doing long distance I have purchase two pairs of mid priced shoes and rotate so they dry out and the cushioning recovers.

Last year's model is a great way to save money, again the technology is rarely that different. The best three brands are Mizuno, Saucony and Aasics - which you go for depends on your foot shape and gait. Never put your running shoes in the washing machine, they are fit for nothing but the dustbin if you do.

NHS apps, Jeff Galloway website, Runners World, Zombies run app. Most people go out way too fast, initially you are not trying to get your heat fitter you are trying to get your joints accustomed to the new activity. You should complete the session comfortably, don't skip weeks because it's easy. Run no more than alternate days so two to four times a week, time will be dictated by the programme you are doing. If you want to train four to five times a week do a completely different activity.

You should warm up low impact so elliptical trainer if in the gym or brisk walking or stair climbing. Never ever warm up higher impact (jogging/ running/ anything where both your feet leave the floor at the same time) regardless of fitness level. This gets the cushioning fluids flowing around your joints as well as warming your muscles, ligaments and tendons.

No special warm up exercises, stretching temporarily weakens the muscles which in most cases is the last thing you want. Never stretch cold muscles. Any pre-run stretching routine should be tailored to your personal postural imbalances, preferably so should a post run regime. Any stretches should be held 30 seconds, released and repeated, you won't increase flexibility with a ten second stretch. You probably need to do calves, hamstrings, hip flexors, inner thighs if you overpronate, chest if you have a desk/ computer job or drive regularly.