New to running

Started running yesterday, did 20 mins with a couple of stops. Managed 20 mins non stop today at a very relaxed pace. Felt good but very achy and sore. Did stretches etc. I never imagined I could run on concrete but enjoyed it. Now the challenge is to keep it up, whilst juggling work and family life. How often do you need to run to stay healthy/fit as well as lose weight? Thanks


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  • Hey welcome to the club. Are you following the programme because it sounds as though you are quite advanced in your running? This is the link to the plan and the forum is designed to support folk following it. Maybe it's worth checking these out and letting us know where you are and then we can help you through...

  • Hi thanks for reply. I just noticed the plan after I posted. I am downloading the podcasts. I am new to running but surprised myself by managing 20 mins non stop after 2 days. I was completely shattered though and feeling after effects now. Will try and follow the plan. Thanks

  • Hey there and welcome :) Please follow the program rather than push yourself too hard, too soon. Speaking from personal experience, my beggining was equally enthusiastic but l ended up nursing a bad knee injury soon after. Check your shoes first, make sure you pace yourself right, don't rush, go slow and follow the forum, there's lots to learn from the folk here ;) All the best!

  • Hi,

    Am new here, would u kindly point me to the program?

  • Hi,

    Only just noticed your post. I've been trying to find you a link but couldn't. If you go in the forum and search podcasts, you should be able to find. There are lots of links that have been posted for starting out. I found this website by chance via google. There looks to be lots of sound advice. Good luck πŸ˜‰

  • Will do and thanks for the advice. Btw my new balance running shoes are great but really old. Any recommendations? Much appreciated. πŸ˜€

  • Get some more New Balances :)

  • πŸ‘they have been great and lasted me yes. Thanks

  • The programme works. Not 'exactly' how it says on the tin :) It's provides a guide and a structure that has lead literally thousands from being 'slobs on the sofa' to happy runners. :) Forget the '9 weeks' and '5K' at least until you get a better idea of your own individual potential - less than 30% here graduated 'on time/with distance' :)

    If there is a 'Cardinal Rule' - it is certainly 'Thou shalt not run on the Rest days'. Real world experience proves that it is NOT a good idea. Injuries happen, demotivation from over-running happens etc etc..basically it will turn what should be a reasonably enjoyable if 'sort of' demanding process into a joyless experience unless you are genetically advantaged when it comes to bones, tendons, muscles and pain/discomfort thresholds :)

    Wishing you many happy miles in your future :)

  • Thanks John for the advice πŸ‘

  • I would also add the mantra of this forum: 'Slow and steady' - with time it will make more sense, but following it from the beginning seeds good habit in you ;) Do not push too hard too soon, just slow and steady.

  • In my experience going through the structured C25k process from Week 1 to Week 9, is a great way to make exercise easy and permanent. With the support of the people on this forum and/or a local running club - it builds stamina and strength and motivation slowly, carefully and permanently. And helps you get to know yourself physically and mentally. It also helps prevent and cope with injury, when/if it happens. I'd say we're very fortunate to have found this system and this forum. Good luck and keep posting!

  • Thanks for the helpful and encouraging post πŸ‘

  • Izealex, you are pretty much where I was just over four years ago. I bought some gear, went running and came back not knowing whether what I had done was good and not knowing how to move forward. I found C25k and this forum.

    I felt I could easily miss the first few weeks, but in the end decided that waiting a couple of months to be able to run for thirty minutes non stop, while being tutored through the programme did not seem too long to wait to develop a habit for life.

    I followed the plan, learned from this forum that there really are no safe shortcuts to learning to run and I have assimilated a vast amount of knowledge from fellow forum members. There is a Bridge to 10k forum to move on up to after graduation and a marathon and race support forum also.

    C25k gave structure to my running, prevented me from doing too much too soon and got me to 30 minutes non stop running without injury. I cannot recommend it highly enough as a life changer for me. Whether you can bring yourself to start at the bottom and build sound foundations or whether you will want o pick up part way through, is up to you, but we would love to welcome you aboard this happy crew, to help you become a lifelong runner.

  • Many thanks for this. So I should really start from the beginning following the podcast and first few steps. Is this regardless of size/fitness etc. I have to admit I am really aching in my legs despite enjoying the run. Maybe I didn't stretch enough or need newer running shoes, mine are quite old! Will certainly take on board on the advice from this fantastic website and very helpful people like yourself. Thanks

  • Our problem with people taking shortcuts and missing weeks out is that if you post your progress, others may well feel they can do the same and soon our role, to guide folk safely through the process, gets subverted.

    As I said, I ran the whole plan on alternate days, and adapted it by running the whole thing as fast as I could, so easily came under 30 minutes for 5k at the end of the plan, at the age of 57.

    Everybody comes to this with different degrees of physical fitness. The average fitness levels of new starters is frighteningly low and they are the ones we need to protect against overdoing it. However do not underestimate how much strain running puts on your whole body, but in particular the legs. Rest days are as important as running days to development, but you can do other non impact cross training on those days, which will improve you as a runner. Have a look at these stretches I do these after every run and hold for 30 seconds.

    As for shoes, get a gait analysis done at a specialist running shop. This will indicate whether you pronate, overpronate or are a neutral. Any shoe recommendation given under other circumstances may be totally inappropriate for your footstrike.

    Feel free to ask, we are near to help.

  • Great sound advice, many thanks. I absolutely know what you mean about strain and impact on your whole body. These last 2 days rest have been invaluable. Thanks for the link to stretches, will definitely start following these πŸ‘

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