How to start running

[OhKonrad]

Hello I am new and am just wondering how should I start of my running, I am 17 and am quite tall, I want to get good enough to be able to run a marathon one day but I am not sure how to start, I want to progress well but I dont know how much should I ran and how many times a week, any tips?

[wez70 Graduate]

Hi there! The best way is to follow this programme and trust it as it will build your stamina and strength logically and at a pace that you can push yourself but continue to progress with. It is 3 times a week, with rest days in between if possible so you will need to try and be organised with your running around life in general to give yourself the best chance of making the time and sticking to going out there. Invest in a good pair of running shoes, find something comfy to wear (doesn't have to be designer sports gear!) and find some way of timing your intervals ie use the podcasts or a stopwatch if you're just following the programme without them. I was a committed non runner until the end of 2015 when I took up this programme. I graduated last February, ran a 10k in June then a Half Marathon in October and am still going so anything is possible! Good luck and welcome

[rankint]

Try and aim to run three times per week with a day recovery in between. Aim for 5k in 9weeks first. Then you can build from there. Important thing is to enjoy it.

[Oldfloss Administrator Graduate]

Hi and welcome... This forum is linked to the NHS C25K programme...

google.co.uk/webhp?sourceid...

It is a great programme and would fit in well with your targets! Follow it carefully, take your rest days, and listen to your body. If you feel you need to take an extra days rest, then do it... the idea is, to get to Week 9 and be able to run comfortably for thirty minutes non stop! And, having avoided the Injury couch e route This is your journey, so you take it in a way to suit your lifestyle and at your own pace.

Main advice you will get here, is take it slow and take it steady... don't rush the programme, and don't miss days or weeks out. It is a structured, safe, and fun way to get you onto the running path. Other exercise on your rest days can help you too, with stamina and core strength...

We are a great bunch on here, ( modest too :)) and will support and encourage, we have all been through the things you may experience, and there will be answers to any questions you have en route!

If you keep posting, it is great motivation and if you read Realfoodieclub 's post about why start or stick at this programme, ( It was posted Sunday) you will find some of the replies inspirational...

So.... the only thing now, is to begin, I look forward to your first post!

"Fast enough to get there, but slow enough to see !

[Oldfloss Administrator Graduate]

PS..

Don't worry about trying to make 5K in nine weeks, the name of the programme is a bit of a misnomer, but Couch to 30 minutes is not as catchy! Many graduates, don't manage 5K in 30 minutes, and don't ever manage it.. but they can run !!!! and some of our our more seasoned runners are Marathon and half Marathon runners!!!

[Michael_W Graduate in reply to Oldfloss]

Ha! He's a lanky 17 year old. We're talking a sub 20 min 5K by the end of the summer

[Oldfloss Administrator Graduate in reply to Michael_W]

Maybe...

[Realfoodieclub Graduate]

You've come to the right place to start. The NHS program will talk you through the first 9 weeks of your running journey in a safe way. It is designed to help you condition your joints and muscles safely as you progress. Take it within your own capabilities, repeat any week if necessary but most of all remember out of the 40,000 runners in the london marathon on Sunday each and everyone of their journeys started with the first step out the door.

[Oldfloss Administrator Graduate in reply to Realfoodieclub]

Sound advice RFC... I know I worry too much about folk injuring themselves by trying to progress too quickly , but this program is definitely the way to start the whole process of running

[azharalkindi Graduate]

Everything is well said. No rush slow and easy. Most important thing is commitment. Good luck