New to jogging - advice?!

[Karastevens13]

Hi I am looking to get fit & keep myself in a healthy shape but I don't know where to start or how to start it. Do you have any advice on what I could get for running and best way to start it? Thanks 😊

[Steve_L Graduate]

Simple! Do C25K. Get yourself some proper running shoes, download the podcast or app, and do as Laura tells you!

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Download the NHS Choices C25k podcasts onto a device such as MP3 player or phone. put on some trainers and comfy clothes, plug in earphones and off you go ! The first session is a warm up walk of 5 minutes followed by 60 second intervals of running, interspersed with walking for a total of 20 minutes then another warm down walk. See how you go and come back on here and let us know how you get on. Good luck !

[MarkyD Graduate]

Hello Kara and welcome to the most friendly place in the internet. This forum will become your best friend and we'll support you during your body transition from 'now' to a sculpted, fitter, leaner, running machine (I am not joking). Make sure to post here often, let us know how you are getting along, and continue to ask questions.

Right, getting started... you'll need an MP3 player (gadget, phone etc) and the C25K podcast:

nhs.uk/Livewell/c25k/Pages/...

Your MP3 player will happily play the podcast, but it may take some thought getting the podcast onto it. There are smartphone apps, but generally I see a few complaints about time-keeping, freezes and general awkwardness.

Next, you need some supportive trainers and comfy clothes. In Week 1 of the C25K, you'll be mostly walking, with 8 short episodes of gentle jogging - I think these are 90 seconds each from memory. The objective is to complete the 'runs' 3 times per week, and then progress to the next week. So you won't need to rush out and buy lots of special running clothes just yet, just wear something comfortable - jogging bottoms and old T-shirt will be fine. In a couple of weeks you may want some better trainers (preferable running shoes).

You'll either be indoors on a treadmill at the gym, or (better!) running outside in this lovely sunshine. Don't be embarrassed about being seen by your neighbours (they will just be envious of your determination). Go out through your front door (don't forget your key!) and do exactly as Laura (the coach on the podcast) tells you. She'll tell you when to run, when to walk and generally give you loads of encouragement. The music is a bit cheesy, but all part of the C25K experience.

Some tips:

1) Go today. Don't put it off. Go now!

2) You are supposed to jog very gently - go slow, then slower still

3) Make sure that you take your rest days - one or two days off between runs.

4) Find your running clothes, trainers, headphones etc etc the day before you go running and put them in a convenient place. Amazing how easy it is to not go running because you cannot find your lucky pants

5) Stuff what the neighbours think. You are now a runner and you are now in control of your fitness and body.

6) Post here often.

7) Take a photo of your body in a mirror today and prepare to be amazed this summer.

I wish you all success, and look forward to hearing all about your progress.

[Popley2 Graduate in reply to MarkyD]

Enjoyed reading your reply as I also need any advise on offer. Started and comleted W1 several weeks ago in France with the help pf my grandaughter and her IPhone, then stopped. Back in England wondered how I would manage to listen to Laura without carrying my IPad! Then remembered my very ancient, but still working IPod full of Rod Stewart, Status Quo etc. took some time to download the Podcasts which ended up all over the Menu but, never mind, it worked. I am about to start W2 tomorrow, never been there before. Have also listened to advise about breathing, I am so out of breath after each 60 seconds, and increasing leg strength. So thanks again and heres to tomorrow.

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What MarkyD said. Download c-to-5k podcast (I have it on my phone and it works fine), put phone/ipod and keys in a pocket, put headphones on, press play and go out. Sort out proper kit later. I was very badly kitted out to begin with - getting started is the main thing. Lots of luck

[IannodaTruffe Mentor]

Marky D is da man and he said it all apart from C25k works and changes lives. Good luck.

[Northernspirit Graduate]

You've come to the right place and now we've enticed you in there's no escape! Seriously tho, do yourself a big ol favour and do the couch to 5k programme....see other posts for details and enjoy

[Zev1963 Graduate]

The C25K plan is wonderful. All of us on here have been amazed by it. Before you start you think running is a chore, something to be endured. Not long into the C25K program you will be addicted to running, really enjoying it and looking forward to your runs. The aim of C25K is to get you from the couch in fron t of the telly to running continuously for 30mins in 9 weeks.

It works, it is surprisingly enjoyable, and you'll end up loving running. What could be better than that

Start today. Start now ! You'll be wondering why you didnt start ages ago

Happy running