First timer

[Syncrobus]

Hello people. I just started running for the first time in my life. My first run was on mon and I did 3k in about 25 min. Then yesterday I did 5.75k in 46min. Today chairs are much to short..

[davelinks Graduate]

Your not doing c25k programme then?

[Syncrobus in reply to davelinks]

Sorry no. I just honestly put some insoles in my Sanuks and took off. But if you recommend that program I will check it out.

[secan Graduate in reply to Syncrobus]

I'd say no; if you could run 8km over two consecutive days the C25K is probably "too entry-level" for your fitness level.

You might try to just run 3x 30 minutes for a few weeks (4-6), then move to 3x 5km for another 4-6weeks and then either keep going with that or begin following a "Bridge to 10km" programme. Oh, and before/after every run, warm-up/cool-down with a brisk 5-minute walk.

The most important thing is that you leave one resting day between runs and 1-2 resting day(s) between weeks; this is essential to recover your energies and give your muscles and bones the time they need to adapt to the new activity and repair from micro-traumas.

The second most important thing is to learn listening to your body; do not hesitate to interrupt or skip a run if you injure yourself. Learn to recognise the normal soreness due to exercising from the proper pain due to injury and, if in doubt, don't run and check with your doctor.

The third most important thing is to keep it fun and enjoyable; don't make running a chore and you'll happily stick to it for many years to come.

Finally, the fourth most important thing is "stamina before speed"; the mantra here is "slow and steady". Build a solid base with long gentle runs before worrying about your speed... or don't worry about your speed at all; after all it is not a race.

That's my personal version of the "runners' Bible" ( 😁 ); I hope it can help you. Keep us posted and we will support you the best we can.

Welcome onboard. 😉

[Syncrobus in reply to secan]

Thank you for the tips. I will definitely take your advice as my pain level today is still quite high. I will go out tonight and see how my body revolts against me. Lol. Any recommendations for shoes?

[stecal Graduate]

Hi are you not following a program then? and are you not going to leave a day inbetween runs to let your body recover especially as you said you haven't run before.

[Syncrobus in reply to stecal]

Sorry. No. I have know idea what I am doing. I probably went too hard as I'm very sore today.

[Syncrobus in reply to stecal]

The first run I did was 3k and even before I came home it did not seem far enough so I did the 5.75 the next day. Probably why I am sore af today.

[Oldfloss Administrator Graduate]

What programme are you on???? Do you need a programme if you have never run before and you are that fast????

[Syncrobus in reply to Oldfloss]

I don't have a clue what I'm doing. I will read into the program and start a bit slower.

[stecal Graduate]

Hi there are plenty of apps out there to choose from to help you get started I use run double myself, you must be pretty fit though to be able to run over 5K on your 2nd run I could barely run for 60 seconds on my 2nd run.

[Syncrobus in reply to stecal]

I should be clear that it definitely was not pretty . I was a mess and I did not run the whole time. But I walked till I got my breath back. I also average 6000 steps a day just walking at work.

[davelinks Graduate]

As secan, would advise you take it easier for a while, sounds like now you are paying for going off into it all guns blazing! So, take it easier for a while and make sure you stretch properly after your runs, or you could end up on the injury couch.😊

[Syncrobus in reply to davelinks]

Ya I agree with you. A little too enthusiastsic . Does it sound dumb that I find it hard to stay slow?

[davelinks Graduate]

No, doesn't sound dumb at all, you may be a naturally quick person, not realising the consequence's of your actions..well, now you have the advice, take heed..😊

[Syncrobus in reply to davelinks]

I will Dave. Thank you. Any shoes you recommend?

[davelinks Graduate in reply to Syncrobus]

I've a couple of pairs of new balance I find good, then there's the usual, Brooks, Nike, Asics, innov8, Mizunos, I would be inclined to stay clear of the cheaper Karrimor shoes, I had a pair that felt good, but the sole grips off after a few months, best to have a gait analysis & fitting in a good running shops like Decathlon, sweat shop, intersport..