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Needing some help to get started running. (lemmy.zip)

submitted 9 months ago by [email protected] to c/running

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Trying to see if anyone has a routine for someone totally new to running. I'm a big fan of "this week do this, build up to do this, etc..." I'm in my thirties and from a young age until I was about 20 I had severe asthma. I've never been good at running. Asthma doesn't bother me anymore but I'm needing something to do while traveling for work. I work construction all across the state and come home on the weekends.

If anyone has some ideas that would be great. When I do stuff I tend to over do it then it then it's hard to make myself go out again.

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[–] fujiwood 6 points 9 months ago* (last edited 9 months ago) (1 children)

I've used the app Just Run Zero to 5k and it's something I'll always recommend. It breaks down every run into warm up/cool down, timed walks and time running. There is a trainer that will tell you when to start walking/running/turn back. Every few runs you'll be running more and walking less. Eventually it'll be straight timed runs.

I believe the rule of thumb for even starting to run is being able to walk 4 miles in about an hour. That would be about 15 minutes per mile of walking. If you can't do that then I would start with walking a lot first. Get your body used to moving a lot and build some muscle and endurance before you begin to run.

[–] [email protected] 4 points 9 months ago (1 children)

Walking is no problem. I do a good amount of hiking and backpacking. On a normal work day my phone usually tracks me walking around 10 miles. Just once I start running I can't go very far without being totally winded.

Already installed the app so I'll be checking it out. Thanks!

[–] fujiwood 6 points 9 months ago

Also lean slightly forward and try to get a good cadence ~170 spm. Having a shorter stride will help you land correctly on your foot and it'll be more efficient.

Good luck!