Beginner’s running advice
Discussion
New (as in, very new!) to this section, please be kind - I’m well aware this topic will have been done before, but searched through the last few months and couldn’t find anything relevant, so here goes!
My youthful rapid metabolism has started to slow down (don’t tell my parents that they were right!) and whilst I’m not by any means overweight - I’m 6’1” and I think around 11 stone, haven’t weighed myself in months - I’ve started to notice I’m more lethargic and my clothes are all shrinking!
Anyhoo, I’m used to cycling - I have a set of rollers (too much of a wimp to risk public roads!) and have started a short nearly-daily high intensity routine - purely in the interests of becoming a bit fitter, no marathons or Ironman comps in the plan!
Running, however, looks like it could well be addictive and, dare I say it, enjoyable - and will potentially yield a much better return in terms of losing the inch or so from my middle, as well as gaining some strength in the usual areas.
So, I kneel before the PH masses in the hopes of some advice for a complete novice. I’m starting from whatever is before square 1, I don’t even have a pair of trainers (clips on my bike). I’m looking for ideas on how to stay motivated, Do I need supplements, how to not run before I can walk (pun intended, I’m here all week) etc etc.
If it helps the experts, I’m 26, I work regular nights, but have a few hours each day spare, and my diet is changing to cut out most processed sugar (full fat coke, chocolate etc) but I eat my fair share of veg and meats.
Thanks all, and mild mocking and ‘fnarr’ is permitted
My youthful rapid metabolism has started to slow down (don’t tell my parents that they were right!) and whilst I’m not by any means overweight - I’m 6’1” and I think around 11 stone, haven’t weighed myself in months - I’ve started to notice I’m more lethargic and my clothes are all shrinking!
Anyhoo, I’m used to cycling - I have a set of rollers (too much of a wimp to risk public roads!) and have started a short nearly-daily high intensity routine - purely in the interests of becoming a bit fitter, no marathons or Ironman comps in the plan!
Running, however, looks like it could well be addictive and, dare I say it, enjoyable - and will potentially yield a much better return in terms of losing the inch or so from my middle, as well as gaining some strength in the usual areas.
So, I kneel before the PH masses in the hopes of some advice for a complete novice. I’m starting from whatever is before square 1, I don’t even have a pair of trainers (clips on my bike). I’m looking for ideas on how to stay motivated, Do I need supplements, how to not run before I can walk (pun intended, I’m here all week) etc etc.
If it helps the experts, I’m 26, I work regular nights, but have a few hours each day spare, and my diet is changing to cut out most processed sugar (full fat coke, chocolate etc) but I eat my fair share of veg and meats.
Thanks all, and mild mocking and ‘fnarr’ is permitted
The hardest thing about running... It's to get out and do it!
Having a training partner will help you a lot when you have an off day. Just go slow, I mean very slow to start with. If you can't have a chat with your running partner because you are running out of breath, your are going to fast. Slow is key to become a better runner.
Good shoes and proper running kit is essential. If you fancy treating yourself with a GPS toy, go for it but I would recommend to run with your own feeling to start with, that will help you understand a bit more about how to run your own pace and distance instead of focusing on what a toy is telling you.
Start with something like 20minutes runs max. Don't go out and blew it up on your first month by running to much or to quick... Recipe for disaster (injury and more).
Go out there and enjoy.
Having a training partner will help you a lot when you have an off day. Just go slow, I mean very slow to start with. If you can't have a chat with your running partner because you are running out of breath, your are going to fast. Slow is key to become a better runner.
Good shoes and proper running kit is essential. If you fancy treating yourself with a GPS toy, go for it but I would recommend to run with your own feeling to start with, that will help you understand a bit more about how to run your own pace and distance instead of focusing on what a toy is telling you.
Start with something like 20minutes runs max. Don't go out and blew it up on your first month by running to much or to quick... Recipe for disaster (injury and more).
Go out there and enjoy.
I am also just starting out, I'm using it to get over a few fears and generally get fitter. I found I periodically get breathless and need to stop running - but I pick a point 100m away and decide that once I'm there I can stop. By the time I get there its actually not that bad and I can carry on. The first 5 minutes is the hardest for me, once I have my breathing in a nice rhythm (in for 4 steps, out for 4 steps, typically) its all plain sailing. Just in case - I dont know much about running, so the above might be all wrong but its what I have found so far.
Responses much appreciated, folks!
Having done a little bit of googling, I’ve found a ‘10-week plan’ which says I’ll be able to run 5K by the end.
You know the type of thing, a description of how to start “warm up, then run for 3 mins/walk for 3 mins” - is this structure likely to be a help or hindrance? A 3 min jog/run seems excessive for a first-timer.
The above advice suggests why I struggled last time. About a year ago I was sat on the sofa and thought “I’m going to try running” so I donned some appropriate gear (for cycling) my high-top trainers, and then just ran out of my front door - I got about 50 yards and was so out of breath I had to stop dead. Luckily it was dark so no-one saw me!
With regard to footwear - will a ~£20 pair of no-brand trainers from whichever store suffice (at least for now) or do I need to invest early to protect myself/improve results?
Having done a little bit of googling, I’ve found a ‘10-week plan’ which says I’ll be able to run 5K by the end.
You know the type of thing, a description of how to start “warm up, then run for 3 mins/walk for 3 mins” - is this structure likely to be a help or hindrance? A 3 min jog/run seems excessive for a first-timer.
The above advice suggests why I struggled last time. About a year ago I was sat on the sofa and thought “I’m going to try running” so I donned some appropriate gear (for cycling) my high-top trainers, and then just ran out of my front door - I got about 50 yards and was so out of breath I had to stop dead. Luckily it was dark so no-one saw me!
With regard to footwear - will a ~£20 pair of no-brand trainers from whichever store suffice (at least for now) or do I need to invest early to protect myself/improve results?
Start out with the Couch to 5k programme. You can find it as a podcast file which you listen to each time you plan to run. It's an ideal tool because it introduces running to beginners in a structured manner that both challenges and develops you, but importantly also allows for recovery.
The recovery part is what a lot of beginners fail to factor in. Relative to the rest of you, your cardiovascular system will improve very quickly and within a month, you'll see substantial gains compared to just starting out; you won't be out of breath nearly as quickly as before and you'll be able to run further and or faster than before, too. The problem is joints and tendons take much longer to develop and toughen up relative to your heart, lungs and muscles. This is where the injury risk is typically and following the Couch to 5k plan (or any other beginner plan) will keep you from overdoing it early on. The plans may seem too easy initially for some, but that also makes it more enjoyable by having you be able to complete the sessions, and increases your chances of returning.
I think there's a Couch to 5k thread on this forum, which you should certainly take a look at for the positive feedback it gets from others. Good luck!
Concerning the GPS watch, I feel it's the same as kit above, but I'll disagree with E34 where I think it's actually useful even for beginners. A friend of mine not long ago took to running in a big way, which surprised all of our circle. As I touched upon above, his improvement curve was excellent in just a few weeks, but this then led to his injury downfall where he simply took on too much, too soon due to how good he felt. He had no idea how fast he was running, and was actually racing most of his runs. A cheap GPS watch would have fed back to him immediately that he was running too fast, too often.
The recovery part is what a lot of beginners fail to factor in. Relative to the rest of you, your cardiovascular system will improve very quickly and within a month, you'll see substantial gains compared to just starting out; you won't be out of breath nearly as quickly as before and you'll be able to run further and or faster than before, too. The problem is joints and tendons take much longer to develop and toughen up relative to your heart, lungs and muscles. This is where the injury risk is typically and following the Couch to 5k plan (or any other beginner plan) will keep you from overdoing it early on. The plans may seem too easy initially for some, but that also makes it more enjoyable by having you be able to complete the sessions, and increases your chances of returning.
I think there's a Couch to 5k thread on this forum, which you should certainly take a look at for the positive feedback it gets from others. Good luck!
E34-3.2 said:
Good shoes and proper running kit is essential. If you fancy treating yourself with a GPS toy, go for it but I would recommend to run with your own feeling to start with, that will help you understand a bit more about how to run your own pace and distance instead of focusing on what a toy is telling you.
Agree with the new and proper kit recommendation. Nobody likes to waste money and if you've spent some hard earned cash on kit, you'll want to make the most of it. For some, feeling good in some quality kit can make the difference when it comes to sticking with it.Concerning the GPS watch, I feel it's the same as kit above, but I'll disagree with E34 where I think it's actually useful even for beginners. A friend of mine not long ago took to running in a big way, which surprised all of our circle. As I touched upon above, his improvement curve was excellent in just a few weeks, but this then led to his injury downfall where he simply took on too much, too soon due to how good he felt. He had no idea how fast he was running, and was actually racing most of his runs. A cheap GPS watch would have fed back to him immediately that he was running too fast, too often.
If you're that height and weight and ride bikes and are reasonably active you could go out and run 5k right now. Those 5k training plans aren't aimed at people like you.
Although I'd lean towards being cautious in how you build up, if you have no underlying biomechanical issues you could easily just go out and run until you're tired, then have a few days off until you feel OK and go again and train completely from feel. But the reason to be cautious is that you can't really know if there are any issues until you have a niggly injury.
I would go out for two 10 minute runs this week, 2 15 minute runs the week after, then 1 20 minute run the week after then see how you feel and go for a sports massage to find any residual tight spots that are going to cause injury. Then start running longer or more often as you feel is OK, have occasional massage to keep on top of things and identify any tight bits.
The trick is really to get a couple of months of regular running in without getting injured and if you do get injured get to a physio/sports massage person ASAP so you don't lose momentum. If you run for two weeks, get injured and have two weeks off you'll struggle to get anywhere and lose motivation, but if you can keep going you'll improve quickly and get to the point where it feels easy enough to enjoy.
Although I'd lean towards being cautious in how you build up, if you have no underlying biomechanical issues you could easily just go out and run until you're tired, then have a few days off until you feel OK and go again and train completely from feel. But the reason to be cautious is that you can't really know if there are any issues until you have a niggly injury.
I would go out for two 10 minute runs this week, 2 15 minute runs the week after, then 1 20 minute run the week after then see how you feel and go for a sports massage to find any residual tight spots that are going to cause injury. Then start running longer or more often as you feel is OK, have occasional massage to keep on top of things and identify any tight bits.
The trick is really to get a couple of months of regular running in without getting injured and if you do get injured get to a physio/sports massage person ASAP so you don't lose momentum. If you run for two weeks, get injured and have two weeks off you'll struggle to get anywhere and lose motivation, but if you can keep going you'll improve quickly and get to the point where it feels easy enough to enjoy.
Agree with the couch to 5k plan; i started it 2 years ago.
since then i've lost 20kg with minimal change to diet, i run 3 times a week, usually 5km. I mix it up with 30K bike rides in the summer and swimming in the winter.
I remember week 1, run 1 and struggling for that first minute. 12 weeks later i did 5km in 42minutes. I'm at 31minutes now and 30 is in sight. I'm 6'1" and 115kg, so if I can do it, so can you.
I'd get fitted for proper shoes.
I have a Tomtom spark 3 watch which is very handy to make sure i maintain a sensible pace.
Use Strava, you can monitor your progress and it certainly helps me.
You will have s
t runs; wrong weather / wrong attitude / too cold / too warm. it will happen and it is fine.
You will have awesome runs, when everything goes right and then you cant repeat it. I'm still chasing a run from November.
The hardest part is walking out of the door,
Enjoy yourself.
since then i've lost 20kg with minimal change to diet, i run 3 times a week, usually 5km. I mix it up with 30K bike rides in the summer and swimming in the winter.
I remember week 1, run 1 and struggling for that first minute. 12 weeks later i did 5km in 42minutes. I'm at 31minutes now and 30 is in sight. I'm 6'1" and 115kg, so if I can do it, so can you.
I'd get fitted for proper shoes.
I have a Tomtom spark 3 watch which is very handy to make sure i maintain a sensible pace.
Use Strava, you can monitor your progress and it certainly helps me.
You will have s
t runs; wrong weather / wrong attitude / too cold / too warm. it will happen and it is fine.You will have awesome runs, when everything goes right and then you cant repeat it. I'm still chasing a run from November.
The hardest part is walking out of the door,
Enjoy yourself.
At the beginning run time, not distance. Run slow - you should be able to have a normalish conversation whilst running. (That is normal running effort)
I would start with 15 minutes, then 20 minutes. - three times a week step up 5 minutes each week.
Once you get to 45 minutes comfortable slow run. then start to look at distance
It is important to have a step back week once every three. (Ie go back to week one training times) This allows some recovery.
Stretch
Good Luck
Another vote for the Couch to 5k program, it's brilliant. I was a non-runner about a year and a half ago (& fat), I'd tried running in the past and hated it, used to really hurt for days after. Completed C25K and kept with the three runs a week. Eventually migrated to doing 10k runs and now do two 5k runs a week in the evenings then run down to Parkrun on Saturday, do that and run back, just over 10k total. Lost over 2st too.
Get some proper running shoes, makes a huge difference. I'd highly recommend Parkrun as well once you get towards the 5k mark though there's no reason not to do it sooner, all abilities welcome.
There's also a big thread on here for C25K for inspiration: https://www.pistonheads.com/gassing/topic.asp?t=95...
Get some proper running shoes, makes a huge difference. I'd highly recommend Parkrun as well once you get towards the 5k mark though there's no reason not to do it sooner, all abilities welcome.
There's also a big thread on here for C25K for inspiration: https://www.pistonheads.com/gassing/topic.asp?t=95...
yet another vote for C25K.
All of the above advice is good but I would add the following:
- Get a friend to do this with you and motivate each other to either meet and run or compare on social media.
- If you can join a group, it puts social pressure on which helps
- Don't go mad even if you feel good. It's better to follow the plan than get injured
All of the above advice is good but I would add the following:
- Get a friend to do this with you and motivate each other to either meet and run or compare on social media.
- If you can join a group, it puts social pressure on which helps
- Don't go mad even if you feel good. It's better to follow the plan than get injured
I'm in a similar sort of position to the OP.
I'm a 6,000 mile per year cyclist. I used to run a fair amount, I had to because of my job. But a catalogue of illness and injury put paid to that. I haven't run seriously since about 2010, and then only in stupid "bursts of activity" followed by extended periods of nothing, and in knackered trainers that should have been in a skip, not on my feet.
My running technique is probably appalling to a 'proper' runner. My pace is painfully slow. But yesterday I went out for about 3 miles, in about 40 minutes. I paid a heavy price for squeezing a run into too short a time slot though, because I didn't have time to stretch off properly. My thighs are screaming at me right now!
I've bought myself some trail running shoes from Decathlon...
...and I'm recording my runs (rather inaccurately) to Strava using a Garmin Edge 500 bike GPS. I've got no funds for fancy branded trainers or running watches, and I don't have a smart phone to run apps, so I'm tied to these new shoes and what scabby old running kit I still have at the back of the bottom drawer.
I'm hoping to take things sensibly this time around. Last time I tried "getting back into running" I was camping for a week without my bike, and I ended up running about 26 miles in just under a week from basically nothing, then getting home and doing nowt for at least a week before swearing off running forever (again!).
I'm lucky in so far as I live almost next-door to an army training area, with a 2 mile tarmac and gravel lap of a nice lake for grotty weather, and access to seemingly endless woodland and heathland trails all within 4 miles of home. So no need to go "pavement bashing" by streetlight like most folk round here seem to do. I'm trying to decide right now whether to go out for another run, or to have a 'bike day' to take advantage of the winter sunshine...
I'm a 6,000 mile per year cyclist. I used to run a fair amount, I had to because of my job. But a catalogue of illness and injury put paid to that. I haven't run seriously since about 2010, and then only in stupid "bursts of activity" followed by extended periods of nothing, and in knackered trainers that should have been in a skip, not on my feet.
My running technique is probably appalling to a 'proper' runner. My pace is painfully slow. But yesterday I went out for about 3 miles, in about 40 minutes. I paid a heavy price for squeezing a run into too short a time slot though, because I didn't have time to stretch off properly. My thighs are screaming at me right now!
I've bought myself some trail running shoes from Decathlon...
...and I'm recording my runs (rather inaccurately) to Strava using a Garmin Edge 500 bike GPS. I've got no funds for fancy branded trainers or running watches, and I don't have a smart phone to run apps, so I'm tied to these new shoes and what scabby old running kit I still have at the back of the bottom drawer.
I'm hoping to take things sensibly this time around. Last time I tried "getting back into running" I was camping for a week without my bike, and I ended up running about 26 miles in just under a week from basically nothing, then getting home and doing nowt for at least a week before swearing off running forever (again!).
I'm lucky in so far as I live almost next-door to an army training area, with a 2 mile tarmac and gravel lap of a nice lake for grotty weather, and access to seemingly endless woodland and heathland trails all within 4 miles of home. So no need to go "pavement bashing" by streetlight like most folk round here seem to do. I'm trying to decide right now whether to go out for another run, or to have a 'bike day' to take advantage of the winter sunshine...
yellowjack said:
I'm in a similar sort of position to the OP.
I'm a 6,000 mile per year cyclist. I used to run a fair amount, I had to because of my job. But a catalogue of illness and injury put paid to that. I haven't run seriously since about 2010, and then only in stupid "bursts of activity" followed by extended periods of nothing, and in knackered trainers that should have been in a skip, not on my feet.
I'm hoping to take things sensibly this time around. Last time I tried "getting back into running" I was camping for a week without my bike, and I ended up running about 26 miles in just under a week from basically nothing, then getting home and doing nowt for at least a week before swearing off running forever (again!).
I've alternated between cycling and running for 25yrs. If you are a cyclist take it very very easy when starting out running, you'll have a good aerobic engine but the legs won't be used to the movement and impact.I'm a 6,000 mile per year cyclist. I used to run a fair amount, I had to because of my job. But a catalogue of illness and injury put paid to that. I haven't run seriously since about 2010, and then only in stupid "bursts of activity" followed by extended periods of nothing, and in knackered trainers that should have been in a skip, not on my feet.
I'm hoping to take things sensibly this time around. Last time I tried "getting back into running" I was camping for a week without my bike, and I ended up running about 26 miles in just under a week from basically nothing, then getting home and doing nowt for at least a week before swearing off running forever (again!).
It generally takes me 2-3 months to transition from cycling to being able to run 40 miles/ week consistently, any quicker and I'll risk injury.
I can only echo the comments above about C25K as a good starting point. Really good ways for novices to get introduced to running and get a plan in place to increase distances. Once you get going sign up to ParkRun, these are 5k runs all around the country and really good way to get out and run with other people. You get a really good mix of abilities so your never feel intimidated.
If you start to get really involved why not try joining a club? Good way to meet other runners, and normally they have weekly planned sessions to help you get better at your running. Why not set yourself some goals as well for this year of running a 10k or half marathon. Always good to have a target to aim for.
In terms of kit I would get yourself some decent trainers. Pop down to your local running shop and have a chat with them, and they can check your gait and advise what type of trainers you should get. Yes you can spend £100+ on trainers, but often they will have last seasons trainers for a fraction of the price and at least you know they wont cause you any injuries.
Do you not have a GPS watch for your cycling? Plenty of garmin offerings can be used for cycling and running and again can be picked up for under £200. My girlfriend started running a few months ago and picked up a Garmin FR35 for £100 at Argos and loves it. She is now able to track her pace better and then look at her previous runs in more detail which is key for half marathon training.
If you start to get really involved why not try joining a club? Good way to meet other runners, and normally they have weekly planned sessions to help you get better at your running. Why not set yourself some goals as well for this year of running a 10k or half marathon. Always good to have a target to aim for.
In terms of kit I would get yourself some decent trainers. Pop down to your local running shop and have a chat with them, and they can check your gait and advise what type of trainers you should get. Yes you can spend £100+ on trainers, but often they will have last seasons trainers for a fraction of the price and at least you know they wont cause you any injuries.
Do you not have a GPS watch for your cycling? Plenty of garmin offerings can be used for cycling and running and again can be picked up for under £200. My girlfriend started running a few months ago and picked up a Garmin FR35 for £100 at Argos and loves it. She is now able to track her pace better and then look at her previous runs in more detail which is key for half marathon training.
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