Beginner advice

Training Advice/Discussion 5k/10k

7 years ago 10/23/2016 12:27pm EDT

Hey just looking for some beginner advice. I'm overweight for my height and 27 years old with no real running experience. I'm looking to lose weight and run 5ks + 10ks down the road. I'm a competitive person and think running would help me fulfill these competitive needs (tennis player in hs).

My first goal is to run a 5k under 30 min and then obv improve time to say 20-25 min after lots of work. Anyone got advice for beginner running. I do my running indoors now and trying to build up mileage at a slow jog pace on a treadmill to build a base. I'm pretty out of shape and work a desk job.

I'm basically starting at 6 miles a week (total)of jogging at slow pace and just increasing 10% every week. Will staying at same pace help me get faster since my aerobic base will improve and I will lose weight? Thanks for any advice.

7 years ago 10/23/2016 12:36pm EDT

re: Jeffk13

Start off slow. Run a bit, then walk a bit. Increase your run while decreasing walk time each week. Good luck to you.....

7 years ago 10/23/2016 12:42pm EDT

re: Jeffk13

Just get into a consistent pattern of running 4-5 days a week. Make sure at least one run is longer than the other. Do striders and focus on building a base. Don't rush to get into your ideal shape. Take your time and eventually "Breaking 30" will be something that you do every run... While feeling easy.

7 years ago 10/23/2016 1:12pm EDT

re: Jeffk13

Definitely good advice so far. Get out regularly and often, and don't be afraid to walk. I think a lot of beginners get stuck thinking running should be fast and hard and uncomfortable. Sometimes, yes, but most of the time, no.

When you're running, practice going smooth and controlled. Feel your breathing and the rhythm of your legs and just cruise. When it is hard, slow down or take a short walking break. Then get going again. If you run by feel, you will naturally increase your pace without thinking about it. But adding some practice at faster paces (like strides, as another poster said) will help a lot, too. But don't over do fast stuff early on.

For the weight, work on your diet as well. Strength training can also help a lot with losing weight and keeping you fit to run.

Good luck, and have fun!

7 years ago 10/23/2016 1:56pm EDT

re: Jeffk13

On a website that I created as a companion to my book, The Born Again Runner, I offer a number of training schedules for new/returning runners. You can download either an excel or pdf version of the schedules. Maybe one of the schedules will help you; there are also other tables available on the site, including pace tables, length-of-run tables (based upon goal mileage), etc. As some above posters noted, do NOT be afraid to start with walk/jogging. Sure you can run on day one--and day two and day three. But your muscles, connective tissue, and nervous system adapt at different rates. And beginners often find that they've allowed their muscles to get ahead of their CT, leading to injuries "out of nowhere" a few weeks to a couple months in. Walk/jogging at the start can even out this adaptation, help you avoid injury down the line. The schedules are at:

http://www.bornagainrunner.com/training-schedules.html

Good luck!!

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