Runners...I need your help!-UPDATE first day out!

[KarenB]

So, it is summer vacation for me (I am a teacher) and I try to walk as often as possible throughout the summer. I have the sudden urge to start running and I thought this may be a good goal for me. However, I don't know how to begin.

I have a membership at a university fitness center about 20 minutes from my house, but I get intimidated in front of all the young, fit college students.I don't know how fast to set the treadmill, if I will be loud by slapping my feet or breathing, if I have to stop after 30 seconds people will chuckle, etc. The treadmills are right in the front so everyone can see you. Anyway, I would like to be able to head out right from my front door anytime I want and not travel each day.

A little about me-I am in good shape, 50 years old, not overweight, can easily walk an hour at a slight incline at a pretty fast pace (usually I set a treadmill for 4mph to walk). Now what do I do? I don't want to just run until I can't, I want to do it the right way. I want to walk every day, should I run too? Also, should I purchase "running shoes"? I have basic sneakers and they are not comfortable at all.

Thanks for any suggestions!
Karen

 

[Jen414]

Try the "Couch to 5K" program. If you do a search, you'll come up with it. I started it last January and was able to run an actual 5K by the end of March. I've since run in probably 10 5K's. I'm not the fastest by any means, but I always finish in a respectable amount of time. This program will start you off slow and have you build up to a 5K in no time. I'm able to run 6 miles without a problem now and I never imagined that I'd be able to do it.

 

[K and K's Mommy]

It wasn't that long ago when I was a beginner runner. I really like it and do just walk out my front door.

When I started I wasn't in great shape so you could probably do more than this. I walked 5 min, ran 1 for a total of 30 minutes. Then I walked 4 and ran 2. Eventually I flip flopped to where I was running more than walking. It has been almost 5 years, and I still remember when I ran a half hour without walking. I just completed my fifth half marathon last month!

I know I started running in August because it was around my birthday. I ran 30 minutes straight in December. But, again, I was not in good shape so I bet you could start with 5 minute runs at least.

 

[Buckalew11]

It I were you, I'd take off (with good shoes, of course) and walk for x mins. then run (or jog) for x mins. not necessarily equal (walk for 3, run for 2--or something like that) before you know it, you're running the whole time.

When I run, I often plan a whole Disney vacation during the jaunt.

But I'm weird like that...I usually do that to fall asleep at night instead of counting sheep. lol

 

[MiniGirl]

Definitely get a good pair of running shoes. If you have a local running store, treat yourself and go to them to get fitted. Bring in your current shoes because they will want to see the wear on them. A good store will not automatically try to sell you the most expensive pair, but you NEED a good quality shoe. Another plus is that after you get home and wear them for a workout or 2 or 3 you can return them if they don't work well for you. After the initial purchase, you can buy off the internet or whatever. I do not suggest going in to get fitted and then going home and buying the shoe. (many people do, but it is a pet peeve of mine).

Another nice thing about your local store is you will probably see flyers up for any running clubs that may be in the area, and they can recommend resources for you on how to get started. Many people like the Couch to 5K (C25K), Marathoning For Mortals (by John Bingham), and books by Jeff Galloway.

Also, don't worry about all the young, fit bodies around you. I am primarily a walker but have found runners to be extremely friendly and welcoming. They are very eager to help newbies and answer questions.

Finally, head on down to the WISH board here on the DIS. There are a lot of knowledgable people over there and it is a great resource. Many runners are up in the events sub-forum there.

 

[dakcp2001]

I second the couch to 5k! Google it and if you use an ipod you can download podcasts for each of the workouts, it saves you from having to keep looking at your watch! You go girl!

 

[KarenB]

Thank you for all of your replies! I knew I could count on the DIS!

 

[lil mermaid]

Just want to echo what some others have said - I haven't done the Couch to 5k program myself, but did a group program based on the same idea through the local rec. center. The idea is to walk xxx number of minutes and then walk xxx number of minutes until the walking goes away and you are doing all running.

Also, just a side note - when we are saying run, we are not talking about seven minute miles! We are talking about picking up the pace and jogging, really.

good luck to you!

 

[SueInBoston]

I was like you a year ago...I decided to work on my body. I was not overweight and thought i was in good shape. I started walking and still remember that i needed to take a rest after the first mile..after a week I added another mile, then another and another. I stopped at 4 miles and i was getting bored and wanted to start running. I've never run in my life and like you I was intimidated. But I did the same as with walking...started at 1/2 mile, then 1, then 2, then another and another. Now I run every other day and usually for 3 or 4 miles. Last winter, I joined a gym..again I was intimidated and the only thing I would use was the treadmill, then I experienced with cross trainers, then yoga classes.

Start small and build up..

and yes...buy comfortable running shoes

ps..i'm 47

 

[Buckalew11]

I am curious about the the C25K ipod deal. Can someone tell me what that's about. I have a touch and an arm band, so I have no excuses.

 

[BC]

I would like to run also. I know this sounds crazy, but I obviously do not know how to breathe right while I am running. I always end up with a scratchy throat and a runny nose (sorry) with a burning feeling in my chest. Is there a way to do this that I am missing?

 

[dissybroad]

The fun part is, as you are alternating running and walking, tell people you are fartlekking which is swedish for speedplay.

 

[StacyMarie]

The Couch to 5K program is the BEST. I started it on March 1st this year and I am already running 4 miles 3 times a week nonstop (12 miles a week). It was tough at first but definitely doable. I would recommend it to EVERYBODY!!!!! I do not like to be watched exercising either so I know EXACTLY what you are saying. I step out my front door with my run mapped out and I just go, go, go!!! Also, visit a running store and get fitted by a professional for shoes! Good luck!

 

[DearDaisyinDurham]

http://http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=41771&sc=3406

Great thread! I used WW's articles to get running shoe recommendations. Best of luck.

 

[StacyMarie]

I had trouble figuring out my breathing at first too but then I started timing my breathing with my steps, breath in over 3 steps, breath out over 3 steps! Everybody is different though, you just have to find your stride and pace and it will fall into place!!!

 

[dissybroad]

Great tip about the breathing. I try to breath out one or two breaths more than in to blow off the carbon dioxide generated by the increased metabolism. The counting also seems to help me get in the groove. This might seem like more than you wanted to know, but the breathing is important from the first running step. Don't wait until you feel like you have to start breathing hard.

 

[Jennasis]

aWW man...I wish I could be running again. I joined a gym back in March and managed to get up to 2.5 miles a day (running) and then my back went OUT...in a surgical way. It's 9 weeks later and I just got clearance to go back to the gym but not to run yet, so I've been walking. It SUCKS. I want to run again so bad! I feel like the walking isn't doing anything, I'm 195lbs and would love to get to 170. Walking just isn't going to get it done. grrrr...

 

[lil mermaid]

I would like to run also. I know this sounds crazy, but I obviously do not know how to breathe right while I am running. I always end up with a scratchy throat and a runny nose (sorry) with a burning feeling in my chest. Is there a way to do this that I am missing?

Sounds like you may be simply running too fast. Slow down, A LOT, and see how that feels.

 

[shellabell]

I am curious about the the C25K ipod deal. Can someone tell me what that's about. I have a touch and an arm band, so I have no excuses.

I downloaded the C25K app, that I am liking. You pick your own music, but it lets you know when to walk, run and when you're half done. I also downloaded a Christian C25K podcast but I never used it.

 

[BC]

Thanks so much for the breathing tips. I will give it a try!