Getting back in running after many years

ClarkeKent

After many years away and now being fat and unfit, I'm getting into running again. Got all my new kit now....

Any tips on getting back into it? Was thinking about doing some fast walks first with maybe the odd jog in between as concerned about shin splints and muscle tiredness

Trying to decrease the belly and moobs is a priority

Chickvic

Why not try the C25K? Plenty of time to get yourself back into it and you can repeat any week if you want to, also it keeps you focused and you can see/feel your progress!

marmiterulesok

I'm back to running after a break of a few years.I started initially by counting in my head so many steps (200) then walking a bit,running again etc and slowly building it up.Counting the steps meant I could easily see progress being made
I can now run for 35 minutes without a break,and am doing hills as well,but in short bursts.
I want to build up my stamina before I try different running speeds.
Good luck!

Rummer

The C25K (Couch to 5K) is a great way to ease back in. You can read about it on the NHS website and there are a number of apps that you can use. A number of people I know have used it with great success

There is also the option of joining a local running club, ours have courses for people getting into running that build you up to a 5/10k over a few weeks. That would give you company and a fixed time to run.

indiepanda

I would echo the advice about couch to 5km, and once you've got to 5km there's likely to be a parkrun somewhere near you that you can go to and do timed 5kms on Saturday morning - they're generally friendly and supportive.

Good luck. I re-did C25k in March/April and am off to do my 10k race tomorrow and I am far from slender, so I know it's a safe way of building up to running when unfit.

determined_new_ms

I've just started jogging again after several years break. Am doing the C25k. It's good as you can download a podcast to keep track and let you know when to jog and when to walk. Just finished W1 and will move onto W2 either tomorrow or Tuesday.

Good luck! I did this programme 3 or 4 years ago and I got to the point where I could run for an hour so know it works!

Dustyblinds

Another vote for c25k here. I'm due to start week 8 either today or tomorrow, weather permitting (I run on grass and it's probably too muddy for today)
First week of doing it after not running for a few years, I honestly couldn't imagine I would get this far, I'm now comfortably running 25 minutes alongside dd, we can manage a conversation, a huge achievement, dd has asthma and did struggle at first but I'm so proud of her.
We're hoping to do a few runs next year, dd wants to do a 5k but I'm going to try to persuade her to enter a 10, I will get my own way, I hope haha

Sagaris

I've been thinking about taking up running too - trouble is I haven't done any real exercise since I left school (40 years ago!) Apart from water aerobics and yoga type stuff - but again, that was a few years ago.

Is the C25k app the way to go? I was also thinking of investing in a Fitbit type thing too, to keep me on track?

Dustyblinds

Sagaris wrote: »

I've been thinking about taking up running too - trouble is I haven't done any real exercise since I left school (40 years ago!) Apart from water aerobics and yoga type stuff - but again, that was a few years ago.

Is the C25k app the way to go? I was also thinking of investing in a Fitbit type thing too, to keep me on track?

definitely the way to go, I'm amazed at how well I'm doing, I'm not the fastest, it's just the fact I can run for 28 minutes that amazes me :rotfl I use a polar watch to track my runs, it also helps me on days I'm not running, I'm constantly checking it to see if I've completed my 100% recomended daily activity :j

indiepanda

Sagaris wrote: »

I've been thinking about taking up running too - trouble is I haven't done any real exercise since I left school (40 years ago!) Apart from water aerobics and yoga type stuff - but again, that was a few years ago.

Is the C25k app the way to go? I was also thinking of investing in a Fitbit type thing too, to keep me on track?

A C25k program definitely gives you a good structure to follow. I didn't use an app, just a chart which I kept on my fridge and a little gadget called a gymboss which is a timer that does intervals for timing the walk/run intervals. You could just use a timer on your phone, but the gymboss was less fiddly once set up for each run and was under £20 on Amazon

You don't need a fitbit to take up running but if you want to get your general activity levels up and encourage yourself to walk more on days you aren't running, then the fitbit is a good device. If you really splashed out and went for the Surge, that does GPS, but you can download various free apps that you could use to log your routes, or just plot a route on a map before you go (I use one called plotaroute.com which does what it says on the tin!) and just use a stop watch to time yourself.

The cheaper fitbits will estimate distance but its based on your stride length, which I suspect changes according to whether you are running or walking, so it's not that useful in that respect. However, I like the fact my charge HR can monitor ascent (I hike) and measure your heart rate, which is interesting to look at after a run.

barbarawright

Another C25K fan here. What's great is that if you start off like I did, scarcely able to run 200 yards, within 3 weeks you are seeing definite improvements in that you can run 500 yards :rotfl: And you start running past bus stops that used to be the point you stopped. Don't worry too much if you have to repeat weeks and can't manage 5k in 30 minutes at the end (2 years after completing it I still can't do that)