best way to START running

Actually you should try to run for less and less time. Also, you should try to run slower and slower.

Keep at it and eventually you will catch on!

I would think that you would be best off running as many 20-30 minute runs a week as you can. Eventually it will get easier and you could add in longer runs.

If you have to run on a treadmill, I'd recommend not starting at all. Treadmill running sucks.

Start with the basics, jog one mile a day for a week, then bump 10% from there.

Next week do like 1 mile a day and on one day bump it up to 2.

Week do 1.25 miles a day bump long run up to 3-4, just keep bumping up around 10% a week until you're at a desired amount of running. If you exceed to much expect knee problems, plantars foot or pulled muscles.

I think all of the posters have interesting advice. My advice is to do the OPPOSITE of what most other runners do. Most other runners LEAN FORWARD (Chi and POSE and other running techniques). My advice is to MOVE YOUR HEAD BACK an inch or two. Do this while walking or running! When you move your head back you relax and it puts your weight on your hips and thighs where it belongs. It is a much more relaxing smooth easy way to run. To see one of the few people who runs with his head back look at video of Steve Prefontain on Youtube.

1. You need a goal or goals. Why do you want to run? Weight? Fitness? Nice legs? Run a marathon? Just have fun? Setting goals provides greater motivation and greater accountability.

2. Alternate hard and easy days. Example: 45 min one day, 30 min the next or do light weights or spin bike. Eventually, you can run faster on the hard days and a slower recovery pace on the easy days.

3. Find a group to run with on Saturday mornings to get out of the gym and off the treadmill.

4. Find a fitness/running social group. Friends will help you get out the door to run on those cold winter days or to the gym at 6am when you just want sleep in.

5. Keep a running log. You can do this online... lots of places. I keep an old school running journal on paper.

6. Oh, and develop a thick skin if you're going to post questions here. No serious thread survives without a few trolls.

Join a running group. They will help you plan a schedule and keep you safe.

amateur of amateurs wrote:

consider me a generally fit woman (active - bikes, plays sports, etc)

how do i start running? i have heard couch to 5k but honestly

you don't need couch to 5k program. just start running, surely you know how?

the key is to not overdue. start with 1 mile, hold the pace a little slower so that you don't die. take a day off (or bike, whatever), then run 1.5 miles the day after.

just start slow/short and overtime you'll acclimate. soon you'll be running 4-5 miles 5 days a week without dying.

consistency is the key.

There is an incredibly inspirational and informative book called 'The Courage to Start' by John Bingham. Just read this and you will know what to do.

www.couragetostart.com

amateur of amateurs wrote:

do i just run 30-45 minutes again and again until it gets easier faster? how many times a week? note: this is mostly all treadmill running as my campus is literally known as rape central, and i live in a crowded downtown area.

"How many times a week" depends completely on your goals. But if you want to maximize your ability, you'll probably want to build up to running some every day.

I have had to "start" running several times, after layoffs & injuries.

The most successful approach I have come across is prescribed by Arthur Lydiard. (the quote below is from his book "Running to the Top". This is a great book to introduce you to the sport, and is a great resource for all levels - from the 65-year-old jogger to a future world-beater).

You may be a bit beyond his starting point, so just jump in wherever you feel your fitness is at:

"When you can go 15 minutes every day, step up to 30 minutes, followed by two days at 15 minutes, another 30, another two 15s, and so on. Always give your body adequate recovery. Then go out to 45 minutes, with two 15-minute days in between, and then on to an hour plus two 15s when you can handle it. Then you can start to bring up the intermediate days - alternating an hour, two half-hours, an hour, and so on.

Now you can extend that long run as you feel. This is the most effective way to do it. Some people start running 15 minutes a day every day, then 30 a day, then 45 a day. It seems to be the faster way to achieve fitness but it will take them three times as long to achieve the goals they would get if they used patience. You cannot neglect those vital recovery days."

Run evenly. Try to run the second half the same speed, or slightly faster. "Don't make the mistake of finishing with a sprint. The ideal way to finish is always to feel that you could run some more."

Since you haven't been running regularly, I'd be conservative and just start at 15 minutes every day. Once you're convinced that is easy (maybe after a week, minimum), bump up to the 30-15-15 pattern. Just be patient, and don't be in a rush.

Once you get comfortable with the 60-30-30 pattern, I'd start extending the long run to 75, then 90 minutes, or look for a specific training program with some workouts/variety in paces. It all depends on your goals.

Good luck. That book will get you on the right path.

That Lydiard quote is excellent.

Your main objective should be to run as often as possible, not as fast or as far you can. If your legs are heavy, don't force yourself to run. And DON'T feel guilty! Your body is busily adapting itself. No need to interfere with it.

The point of the couch to 5K isn't just cardiovascular fitness. It's to get your joints, ligaments and bones used to the impact of running.

TBH I think you're at more of a risk of injuring yourself with your sports background. You're probably quite fit and therefore will be able to run easily or with little effort for the times you state. You have good CV fitness but little running-specific fitness - your joints, ligaments and bones need to catch up with your heart and lungs.

I still would do the couch to 5K though. What's the rush?

track chick wrote:

It's to get your joints, ligaments and bones used to the impact of running.

Myth. Your joints, ligaments and bones adapt quickly. It's your weak muscles that stiffen up and cause damage that leads to injury.

They don't adapt anywhere near as quickly as your CV system.

track chick wrote:

They don't adapt anywhere near as quickly as your CV system.

I'd partially agree with track chick (great handle!) on this and her previous points. In my experience, when you do something new, it takes about three weeks for the muscles to adapt, but I've read that it takes about 3 months for the ligaments to adapt. You'll see a lot of injuries in those 16 week marathon training programs because that isn't enough time for the body to adapt to the increasing workloads. The CV system steadily improves over 8 weeks. Don't misconstrue this. All the systems continue to improve over time. It's just that you'll notice the CV and muscles improving. You won't notice the ligaments improving until they fail to do so! The point is don't overdo it. The Lydiard approach described earlier is very good.

No one has mentioned shoes, but as you start running more, you need to make sure you have the right shoe. Many women tend to buy shoes that are too small. You also need the right amount of pronation support and the right amount of heel lift. Go to a real running store, ask for their most experienced shoe fitter, and try on some shoes. Take your old shoes with you so he/she can see them and so you can compare on the spot the new shoe with the old one. I haven't seen any data on this, but probably half of new runners will experience an injury over their first year and probably a third of those 16 week program trainees. You want to take preventive steps to avoid being one of those injured runners and getting the right shoe will help.

hi guys - thanks so much for the advice.

i guess my goal is twofold - one i would like to be able to run for fitness, two i am going to try to do a triathlon next summer (but i know you all hate triathlons/triathletes here so i didn't mention it) and i am just trying to get some base fitness in each of the disciplines, though swimming is my weakest and biking my strongest aspect.

i guess going from this thread my plan going forward will be to slowly increase the time i am running, attempt to run outside/with others at least once a week, and be ever-vigilant for injuries. sound about right?