Runners - tips? how did you get started?

Replies to This Discussion

Permalink Reply by TheLadyCampbell on May 10, 2008 at 9:24pm

I'm in the same boat as you are Julie. The I have some tips from one inactive, sendentary girl, in reform to the other. Number 1 start very very slowly. I went out on a moderatly brisk short walk with my dog early this evening and it was enough to get my blood flowing, a light sweat(it's hot in Alabama!) and just slightly winded but I could still converse fairly comfortably. I think that's the point get everything just over the limit of a normal walk but not full force exertion. From that point it's whatever you're able to sustain. I think starting out at about 10-20 minutes per walk and then moving up another 5-10 minutes per week or 2 weeks until you've reached about an hour. Take more time if you need it for instance if it takes you 2 1/2 weeks to move beyond 30 minutes and even then you can only take it to 35 minutes you might want to stay there for a while. Your body will adjust, I know from my previous studies in massage therapy and nursing that the stress is what strengthens your muscles and bones but do not over do it! Also make sure you stay hydrated, and only run in early morning or evening when it is coolest outside and allow atleast 1 day of rest between the days you run. One more note, I can't personally atest to this but adding just a few extra steps to your day can make a huge difference. Like parking further away from the entrance, taking the stairs instead of elevators, and returning shopping carts to the store instead of those cart return spaces or leaving them beside your car. I have a buddy who lost 12 lbs in 1 year only doing this. That may not seem like much but think if she added 12 lbs every year instead of finding a new way to be more active and shed them.

▶ Reply to This

Permalink Reply by jennifer on May 10, 2008 at 9:25pm

I started when a friend of mine suggested that we train for a half marathon. I had never thought of doing anything like that before -- run just to run?!?! Crazy! We printed out Hal Higdon's novice guide to 1/2 marathon training and followed it. That was two years ago. My running partner moved away shortly following the 1/2, and I pretty much stopped running. I started again a few months ago to help with my weight loss, and I've lost 25 pounds. I have a new running partner, and she has lost 31 pounds (has about 10 to go to her goal!) There is nothing like running to boost weight loss! My best advice...get good shoes, socks that have absolutely no cotton, a friend that depends on you to show up to train and an iPod. You'll be set! Good luck!

▶ Reply to This

Permalink Reply by SaucyWench on May 11, 2008 at 7:47am

I started out by running on the treadmill. Heck, I still run on the treadmill, but I used to only be able to run half a mile and that took me 15 minutes. Now I can run 2.5 miles in 40 minutes. The key is to get the treadmill going so you can walk it at either a brisk walk or a light jog. As my trainer says, you don't have to force yourself to running speed on the treadmill, just pick up your feet and jog at the level you would walk at.

Here's something else a group of us are working on:

http://www.coolrunning.com/engine/2/2_3/181.shtml

It's a couch to 5K program. It's 9 weeks and it's really helpful!

Good luck!

▶ Reply to This

Permalink Reply by Roni on May 11, 2008 at 8:58am

I started by signing up for a 5K this June. It was the only way for me to actually get started. If I don't have a goal or something to work towards I just won't to it. It's a personality flaw.

That being said after I signed up, I hoped on the treadmil's 5K setting with my new iPod Mix and just tried! It was just about trying it for me, I told myself my whole life I "couldn't" run.

So I took it slow and when I don't think I can go any more and tell myself one more song.

Just try, you may suprise yourself!

▶ Reply to This

Permalink Reply by Kit on May 12, 2008 at 5:53pm

I started by using a podcast called Podrunner Intervals. It begins very slowly, pushing you just a little out of your comfort zone but without the intention to actually exhaust. Use the First Day To 5k one if you've never run before, it's very like the Couch To 5k and it provides you with its own music.

Then there's Google Map Pedometer if you want to go running outside and need a good route.

And finally, some general tips that I've gained through experience:
- Run first thing in the morning, before you've eaten. But be sure your mouth is not dry before you go. Just a swallow of water (any more and you might make yourself ill) and then go. You will burn stored calories better this way.
- Eat and drink within an hour after your walk to replenish what important electrolytes and protein you've lost during your run.
- Wear loose clothing. I run in a large cotton shirt and yoga pants with cotton socks and running shoes I got at Payless which haven't let me down or hurt me at all. (They're Tailwinds which I hear are a Nike off-brand but I don't see them on the website anymore.)

Good luck and most importantly, have fun! Don't let negative thinking slow you down, you'll be amazed what your body can do when you push it. :D

▶ Reply to This

Permalink Reply by Runeatrepeat on May 12, 2008 at 7:26pm

I actually started walking. I walked for about a year and one day I got bored of it. So, I started running. Since I eased into it so slowly I loved it. I never have "made" myself run. I love running. I still love walking too! Start slow and listen to your body.

▶ Reply to This

Permalink Reply by Erin on May 12, 2008 at 10:41pm

Well, you've already got some great ideas, so I'll just add a few tips once you decide which plan you want to work with. (Assuming you are aiming for a certain distance) One of the very best things you can do for yourself starting out is to go to a running store and get fitted for a pair of running shoes that suit your running style. This is step one to avoiding injury as you reintroduce running into your life. Second, be sure to start slowly. Never introduce more than a 10% increase in distance or intensity over the course of a week.....the fastest way to sideline yourself with knee injuries or shin splints is to go out too far, too fast. Take it slow and let your running fitness build up. Last, look into local running clubs, especially ones that are sponsored by your local running shop. You will find tons of people at many different levels of running and fitness. There are always run-walkers, and they are always super friendly. Have fun!

▶ Reply to This