Advice from runners on how to start a program...

S

step_a_holic

Cathlete
I would like to start a running program that I could do at lunchtime. I work in a large industrial area that has plenty of options for safe running.

I have never done running for cardio so I am looking for some advice on how to get started. Should I start with walking and go from there? I certainly don't want to "wing it" and end up hurting myself.

Your input would be appreciated!!!

Thanks, Melissa
 
Hi Melissa,

I love posts like yours because I was in your shoes about 7 years ago, asking the same things.

I know you'll get great advice here, but check out coolrunning.com. They have a forum specifically for beginners (and programs "couch to 5K comes to mind) and I got great support there with many others who were starting out.

These were the points that were most helpful to me:

- Definitely start with walking alternating with spurts of running. Some people follow a guideline, others just run as long as they can and then walk to recover and repeat. The key is not to do too much too soon. Eventually you'll be running the entire duration.

- Be aware of shin splints. Warm up your shins really well by doing toe taps. Even now, my shins bother me if I don't warm up.

- Get good shoes specifically for running, not cross-trainers and not necessarily the most expensive! I get great deals on older model shoes (I have about 5 pairs in my closet). I once splurged on $130 for my marathon, but really I felt no difference.

- Take it slow. When the running bug bites you, you're going to want to run longer and longer even though your body may not be ready. I got a stress fracture in my lower leg from doing too much too soon and I was sidelined for 2 weeks. Not good when you're just getting into it.



Good luck to you!
 
I've purchased some good books on running from Amazon.com. One I recently read was "Women's Running". I really enjoyed it.

I agree with the info already posted here about not doing too much too fast. I ran my first marathon last year, and am in training for my 2nd now.

Look for running groups in your area, too. They are not only fun, but full of runners with lots of info. Don't be worried about being "too slow" or a beginner. I have found that runners love helping new runners.

Also Hal Higdon has a website with tons of running info. He's been a runner and coach for years. I am currently reading one of his books.

Most of all, don't get too caught up in trying to do things exactly "right". Periodically I have to remind myself to run for the love of it. When I get too critical and analytical I don't enjoy it as much.

Best of luck! I love step, kickboxing, cycling, etc, but Running is my sanity!
Lynn
 
Hi Melissa!
I didn't read any of the above so sorry if someone already said this. My opinion is start out w/ steady state running. Not too fast, not too slow, and try to stay away from hills right off. I suggest doing this for a month to 2 and see where you can go from there. If you feel great, try running alittle faster, and maybe incorporate a hill or 2 but not too steap. Then in about 6-7 months, try interval training. This is something i love to do. Try sprinting as fast as you can for 30 secs, then do a steady state run for a minute and repeat for this sequence for about 30 mins.

HTH!
Laugh and the world laughs with you. Cry and you cry with your girlfriends.
-Laurie Kuslansky-

~Adri~
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I love Hal Higdon! Runner's World has programs and someone already mentioned Cool Runnings web site.

I agree 100% that you need to do a walk/run start. You may want to do timed intervals versus running for as long as you can, then walking. The only reason why I suggest that is because too often, we feel great and do more than we should...then we can't walk for 3 days, let alone run another workout.

Do take it extremely easy. Running programs are great! Often there are mini groups and one may be walk/run people.

Do get properly fitted for running shoes. Any specialty store should do this for you and allow you a 30 day money back garantee. I have utilized this...ran in them for more than 30 day, decided I didn't like them, and they still took them back. You can do this until you fall in love with the right shoe (which may take years). Look on the bright side...who doesn't love shoe shopping???
 
Hi Melissa!

I'm just starting a running program, too, and am following the beginner's program from Runningworld.com. It alternates between walking and running for 20 minutes (you do your own warmup and cool down) with the running portion getting longer every week. I'm currently on my third week - running 2 minutes, walking for one - and am feeling great!

The one thing I just want to add - if it hasn't already been said - be sure to have GOOD running shoes. I started out using a pair of old sneakers and really killed my knees.

Good luck!
 
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