Starting up running after... well, never running.

[meowimacat]

I haven't run since I was in school, 6 years ago, in sports class. Even then I only ran about 20 minutes then had an asthma attack. I would love to hear from anyone who started up running when they previously weren't athletic.
I am not an athletic person at all, I like walking, but running.. no. However, it's something I would love to do. This morning I actually woke up at 7am and decided I wanted to go for a run, and I did! (kind of) I downloaded an app called Couch25K ages ago, and followed that programme (run for 60 sec, walk for 90 sec). I am starting with baby steps, but I managed to do the full program today, whereas last time I tried to do it (about 3 months ago before raw) I couldn't finish the whole 25mins. If I didn't need to poop I think I would've carried on for a workout at the outdoor gym aswell!

Has anyone here gone from being a couch potato exercise hater to someone who runs regularly? How did you do it??
I would love to be able to run 5k 3 times a week without feeling like I am going to puke, but that feels sooo far away right now!
I also forgot I was asthmatic this morning!! usually when walking fast/jogging I get real wheezy after but I didn't today!:woot:

[dime]

Do you have a bike? Much more fun than running if you ask me :)

[michigan roman]

to start off ide do squats without weights to begin building legs / thigh muscles

just put feet near 3' apart and squat down low as can as many times a day as you can , its great because can do anywhere / anytime and build leg muscles

and believe me when i say 23 years non athletic is NOTHING to overcome ,
you can be awesome in 2 years no problem and be a 25 year old in physical prime

and to me your greatest battle might be being self concious on how you look running because dont want to look like a nerd so avoid the exercise .
BLOW THAT STATE OF MIND OFF . and go to like youtube or whatever and watch videos of pro runners then mimic their styles to help you get in a groove . ive played all sports and in each one ive always copied parts of other athletes styles to help me construct my style of movement

[meowimacat]

Dime - I don't have a bike of my own no, my partner has a spare one and wants to go on bike rides so I will do that in the summer. I would love to run though, I really enjoyed it today. Eventually I'd love to be able to run a marathon, just because it would be an amazing achievement for me! Thank you for the advice!

Michigan - great advice thank you! Will start doing squats from now on! I am definitely self conscious, and that has put me off exercising in the past. I always thought I ran like a chicken!! I will check out YouTube! Thanks again!

[michigan roman]

can build legs standing a foot away from a porch and jumping both legs at one time up onto porch , then back down and so on

can also do short sprints in one small area with like 300' to run , run one way then walk back to starting point

and to work on coordination spend time wether long distancing or sprinting running backwards . be careful though to not catch heel on a crack and slip fall bump head , lol

[meowimacat]

i don't know about running backwards, its hard enough for me to run forwards!! thank you once again for your help!

[JohnLemire]

I basically did what you want to do two years ago. All last year I could only run one mile before my body said stop. The year before that it was baby steps all the way. Run to the end of the street, walk, home. Run further, find a loop to run. Expand the loop and add some faster running in. I still do the same thing, I can run 5k, infact a month ago I did my first 5k ever. I run 3 miles or so a day, every other day. Its great. I suggest doing some good stretching/strength training on the legs. Running is a full body workout though. Get them arms swinging and hips swaying and you will find your rhythm in no time.

[mellowgirl09]

Baby steps. I just got out there and ran for a few seconds then walked for a few minutes. And gradually I got better. I didn't push myself too hard because I basically had no running muscles in my legs after years of not doing it. My legs felt like they were pounding against bricks when I pounded the pavement and I was sore and stiff for about 6 months. Now I run 5 to 12 miles a few times a week without walk breaks. My progress was slow I started back running about 1.5 years ago. But it feels about as hard as walking vigorously now.

I also do yoga and strength training and interval workouts about once a week each.

Make sure you stretch or do yoga it really helps especially in the beginning. I also took rest days in between in the beginning because I was so stiff and sore, resting helped me build endurance faster because I would recuperate enough to run well the next time.

[blissingod]

That mellowgirl is right it takes time you cannot expect to be superman in a couple of workouts but if you train hard and consistancy which is the most important one day you will be :D keep it up my friend you are improving each day the limits of the human body are amazing.

[Seductive Arts]

I did my first 5k race while walking 2 months ago. I have been walking every 3 days for 3 miles. Now 3 miles seems like nothing to me in regards to walking unless it is extremely hot outside, but since I live in the nice area of town I will start run sunrise and sunset when the temperature is really nice.

I plan on integrating run-walking, basically walking with some sprinting all this summer to build up my endurance of trying to do more running than walking. I plan on doing another 5k race in August and/or October.

[GreginND]

I used to be a sedentary 300 pound couch potato. I started running in 2005. It's 6 years later and I've run countless 5K's, numerous 10K's, a 15 or more half marathons and 8 full marathons.

I am a heavy runner never getting under 200 pounds (this year I am trying to do that). If I can do it, so can you!

Start slowly. Start by alternating walking/running. Go a little farther every day. Once you establish a base in a couple of weeks try not to push yourself too hard. Your heart/lungs actually will improve faster than your muscles in your legs. You may feel like you can do more as you increase your activity but be careful. That is how most people obtain running injuries (shin splints, stress fractures, hamstring issues, etc.).

I would encourage you to continue following the C25K (Couch to 5 K) program. If you google it you will be able to find lots of information about it. It is one of the best ways to begin running from non-running.

Also, go to a reputable running store and have someone knowledgable fit you for the proper running shoe. Every person is different and there is no one good shoe for all runners. You need to find what works for you depending on your gait, etc. I have found some shoes actually cause me to have knee pain and others don't. You may need to spend a bit on trying different shoes before you find the ones that are right for you.

Careful. It becomes and addiction! But I guess there are worse ones.

Please feel free to private message me if you have any questions. Good luck and happy running!

[Revvell]

Also, go to a reputable running store and have someone knowledgable fit you for the proper running shoe.

Or run barefoot. "Properly fit" running shoes cause more injuries than barefoot running. Shoes become like crutches. They weaken the feet. Do some research on barefoot running and how it strengthens the feet.

[MysticTree]

I hardly ever wear shoes ... my mother tried to cure me of this when I was 3 years old and failed. I don't run though and haven't for years. I don't know if I want to start again but I know I need to get fitter and to-wit I have been shift an old rockery in the garden to make way for more fruits and veggies. One day I may start running again but I think I would want to do it bare foot along the wet margin of a beach!

[Revvell]

I hardly ever wear shoes ... my mother tried to cure me of this when I was 3 years old and failed. I don't run though and haven't for years. I don't know if I want to start again but I know I need to get fitter and to-wit I have been shift an old rockery in the garden to make way for more fruits and veggies. One day I may start running again but I think I would want to do it bare foot along the wet margin of a beach!

If I lived near a beach, that's what I would do. This is one of my teacher's vids on barefoot trail running ~ http://www.youtube.com/watch?v=CULePlpwJZw

[MysticTree]

If I lived near a beach, that's what I would do. This is one of my teacher's vids on barefoot trail running ~ http://www.youtube.com/watch?v=CULePlpwJZw

What a fabulous surface!

My mother took me for a walk - aged 2 and a bit - down our long farm drive, gravel and stones for about 1/4 mile. Little did she know she was conditioning my soles and that I was a stubborn little madam who didn't like shoes. I rarely wear shoes at home and at work I get away with flip-flops even though I work in an office and it's not really suitable - thankfully it's a fairly hippy outfit where I work so I count my blessings.

I also do short walks bare foot in the winter ... out round the garden or a short distance to the car out on the road when it's frosty.

Maybe this is too far away from the original topic and I should start a bare-footin' thread?

[Revvell]

Maybe this is too far away from the original topic and I should start a bare-footin' thread?

That would be cool. Get more of us out there walkin' and runnin' barefoot ~ or, at least with some minimalist shoes.


But then, not really off topic if we can spare someone's feet. :D

[MysticTree]

barefoot topic here:
http://www.rawfoodtalk.com/showthread.php?p=664404#post664404

[meowimacat]

thanks for the replies everyone! really appreciate it. i am back on the couch 2 5k program after months of putting it off! can run better than ever and feel brilliant for it :dance: still going to be a while until i can run a marathon, and even 5k. but i'm getting there! i never ever thought i would enjoy running but i do, and i am far more relaxed on the days i go for a run. yippee!!

[GreginND]

Or run barefoot. "Properly fit" running shoes cause more injuries than barefoot running. Shoes become like crutches. They weaken the feet. Do some research on barefoot running and how it strengthens the feet.

Yes, I have read about barefoot running and may try it some day. However, barefoot running is not for everyone. As a heavy runner at this point I need some support for my arches. No question about that. I also live in a very cold climate. I cannot run barefoot when it is -30 degrees.

In my humble opinion I think someone who is just starting to run should not also try to do it barefoot. That may add to the frustration of getting started.

[mellowgirl09]

thanks for the replies everyone! really appreciate it. i am back on the couch 2 5k program after months of putting it off! can run better than ever and feel brilliant for it :dance: still going to be a while until i can run a marathon, and even 5k. but i'm getting there! i never ever thought i would enjoy running but i do, and i am far more relaxed on the days i go for a run. yippee!!

Good for you. It's fun isn't it? I LOOOOOOOOOOOOOOOOOOOVE running.