c25k.com ("Couch to 5k").should be a good place to start
this post was submitted on 14 Jan 2024
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Adding 100m every time I go to run always work for me. I started with 1km, now i can do 15
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.
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!
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!
Some areas have couch to 5k programs or similar that will focus on training that builds up in intensity. The advantage is that you won't overwork yourself to the point that you end up hating running. You will also run with a group which will help with being accountable. Once you get to the point of running and possibly entering some 5k races you will have a good amount of confidence and then you'll most likely get bitten by the running bug. Good luck!
The town I'm currently working in is pretty small and I'm pretty sure the majority of the population is on meth haha. But when I'm home on the weekends I'll see if there is a group. Thanks for the suggestion.
There should be a handful of books about c25k or “couch to first 5k race” at any major bookstore you can get to. That’s what I used.
What got me started was the 5k program in the Runkeeper app. It’s a couch to 5k program with audio cues that you listen to as you run. Coach Erin is great and super motivating. I was literally never in shape before, and that program got me in shape and interested in and enjoying fitness for the first time in my life.
That sounds awesome! Can you explain what these audio cues are?
Yeah! It’s a recording that plays while you do the exercise. You can listen to your music at the same time. When there’s an audio cue it turns your music down temporarily. The cues are all recorded by the coach. She will tell you when to run and when to walk, how much longer is left, and give encouragement. Sometimes she just kinda talks during longer stretches of running that might be difficult, and it helps to distract you a lot.
That's pretty cool. When I was younger I bought an Army Rangers cadence tape, and would listen to that when I was running. That might not work for a lot of people, but it motivated the fuck out of me. But there were no breaks, and no cues. My running routine was to run until a puked, and then run home. Definitely not for everyone.
Start out slow (no, slower) and don't be afraid to take walk breaks if you need them. Try your best to get out at least a couple of times every week (but not every day) for at least half an hour or so. Progress will take time, but you will find that you will gradually be able to go farther and faster.
A few people have mentioned some forms of couch to 5K. Just wanted to also throw in my recommendation for C25K as well. Just follow the program and don't cheat. It was the thing I was missing that taught me to have the discipline to be active a few times per week and that's a habit I've kept up for going on 7 years now.
Make sure to get a good pair of running shoes. If you can, go to a running store where they can watch you run (gait check) and give recommendations. Good running shoes can prevent injury. [edit] It looks like you may live in an area that has lots of hiking trails - get you some trail running shoes and run there. Trail running >>> road running.
Don’t add more than 10% to your total distance each week, regardless of how many days per week you run.
Try and do some sort of lower body strength training to keep from hurting yourself. Weak legs will get tired and start to compensate by moving in not-so-great ways.
Don’t feel like you need to go as fast as possible every run. Most of your runs should be easy pace.
I started running with an app called Runna. It has a beginner training plan you can customize to your liking, such as how many times a week you want to run and on what days.
It will then guide you on each run with how long, how fast, and how far you should run and gradually build you towards 5k over a course of 8 weeks.
I loved it that it gave me pacing to not overdo it at the beginning but also pushed me for more when I needed it.
I always put it in my earphones just by itself and it would give me instructions such as “next 5 minutes run in conversational pace” and then time it and give me next instruction.
Also each run gives you time estimate and distance estimate so you can choose your route accordingly.
My biggest advice is to track your heart rate somehow. Even cheap, crappy smart-ish watches can do it. Many people come out of the gate way too fast. If you are out for a jog, and your heart rate is in the 180's, you'll probably feel like crap the next day. It can be good to have runs that push your limits occasionally, but most of the time, you want to keep your heart rate steady and lower than you'd think. Feel free to walk if you feel your heart rate is too high. From there, you can decide what your goals actually are. For example, if you want to run a marathon, you'll obviously have different training needs than if you are looking to PR a mile.
Lastly, figure out how good your running form is. Everyone knows how to run, so no one ever puts much thought into their form. Every day, I see people running with really inefficient form that has to be hard on their joints. It's tricky to adjust form, but certainly possible
I'll look into finding some kind of a watch. The first and only smart watch I ever owned I forgot to take it off and melted the screen while welding. Decided they weren't for me.
I'm pretty sure my form is bad. My walking form is bad. I fractured my leg right under my knee in a dirt bike crash. I thought I just sprained my knee so never thought anything of it. Took about a year for the pain to go away but I basically re-learned how to walk to compensate for the pain. So I tend to walk with a limp even though it doesn't hurt anymore and I have people ask all the time why I'm limping. It's something I have to think about all the time to try to walk normal. After a hike my wife is like "my calves are sore" and I'm always like "weird my thighs are sore right above my knees"
Can you recommend any guides or videos on a proper running form?
If you decide you do want a watch, my wife loves her Garmin. It comes with running training software/program for free which she used to train for a 10k and then a half marathon. She found not having to program for herself to be very valuable and motivating. It's not one of the top tier ones but it does everything she needs.
Remember...recovery is as much a part of your training as actual running. Don't let your mental self overhype your physical self. Practice self control and be kind to yourself.
Also important: NEVER make any decisions directly before, during, or directly after a run. Adrenaline is a hell of a drug and can influence your behavior as much as alcohol can sometimes.
Running alone is awful for me, it's so easy to be motivated if you run with even one other person. Convince a friend to start running with you, preferably one who also is new to it. Then when you run it feels somewhat competitive, like you have to keep up with eachother.
Track your heart rate, try to keep it below roughly 145ish. Do intervals of running and walking, and gradually add more running time and remove walking time.