New to running

[::Snow_White::]

Hey everyone! I'm 16 and I've been walking/running for 30 minutes almost everyday for the past few months or so and I really love it. I stil can only run about 2-3 minutes at a time at around 5-6mph, but walk around 4mph. I was thinking today and I'd really love to enter a 5k in my area, but I wasn't sure how to begin training for it. I do a lot of other exercise and my legs are definately the strongest part of me but I have no worries about the rest of my body being fairly fit.

I usually get around 1.5 miles a day in 30 minutes and I'm hoping that maybe I get it down to 5k in around 25 minutes. Big goal, so I'd probably be training for marathons next summer or even the next. I just want to be able to finish strong. I'm running on a treadmill right now since the weather is so hot and my parents don't want me running on the streets but once it gets cooler I'll try to switch to the pavement on our block.

Does anyone have any tips, how they got started, anything?
I'm afraid I don't have anyone to run with as my friends and family don't exercise or are as enthusiastic as I am. I've been looking up monthly training for a 5k. Just as in how much running and walking per day.

I think what I'm most scared of is the diet I need. I have a hard time anyways figuring out what I should have and when. Not necessarily eating healthy just what healthy stuff to eat. If anyone has any advice on that it would be great!

I'd appreciate any input! Thanks!

 

[kirkson]

congrats on getting started, that's the hardest part. you have the motivation already, the rest will come naturally

the best resource i've come across is Hal Higdon's website, which is both totally free and wonderfully comprehensive, offering training tips for all distances and experience levels, cross training tips, nutritional tips, and much much more. check it out at www.halhigdon.com

Good luck!

 

[chimera]

Congratulations on getting started! We'll look forward to seeing you running half marathons and marathons in the next couple years!

A lot of people have used the Couch to 5K (C25K) program from coolrunning.com. here's the link:

C25K program

Just scroll down to find the program.

Check it out and see what you think! We'd love to hear about your progress so keep us informed!

 

[Tiger Lily 03]

You've got good advice about training programs. There are several books available if you browse your library. You can find something that works for you, expereiment with some programs to see what works.

Sparkpeople.com has a great web site that will help you keep track of what you are eating. A good thing to keep in mind is look for a combination equal amounts of protein to carb ratio with each meal go for the ideal of 6 meals a day. That's not large portions, just eating more often to fuel yourself in a healthy way. With increased activity, you will notice you will need more fuel.

I've a friend who offered me this info as a very basic way to think this through and I'll offer it here. The calories per day were recommended as an example. You'll need to determine what you need per day. Don't go too low or your body will fight you.

1800 cal/day
700 protein
700 carbs
400 fats

Fats: olive oil, flaxseed almond butter

Proteins: fish, chicken, turkey, egg whites cottage cheese

At least 6-8 servings of veggies (non-starchy)

Carbs: oatmeal, Ezekiel bread, sweet potatoes, brown rice, apple, pear, berries, grapefruit, corn, peas

6 meals a day (include protein and carb each meal) keep portions so can keep to the calorie limit per day.

Please join us here on the WISH threads and let us know how you are doing. We love to hear about each other's training ups and downs.