Complete newbie

[Prudanced]

Hi I'm really new here, and am not sure where to start. I've downloaded the first podcast. I thought I had some trainers, but I can't find them so I think I must have donated them. Is there information somewhere on what sort of trainers are best? And I don't know what I should wear. I'm sure questions like these must have been asked a million times before, but I can't find an index, or sticky. Is there a guide on how to use this forum?

[ClarkeyCat Graduate]

I'm no expert on running gear and I'm only on wk 3 but I didn't want to invest in anything really pricey in case I failed at this! I just looked for running trainers online and bought some Nikes that weren't hilariously expensive. I got a couple of running leggings and tops from Tesco and a decent running bra from Bravissimo (an essential for me). The only other thing I've bought is a little drink bottle with the proper hand grip as I found normal bottles uncomfortable to hold.

Make a decent playlist to listen to if you're using the app - I find music a real help.

Good luck!

[mrrun Graduate]

Trainers are very important, they can make a real difference between running in the park and having fun, and walking to a physio's room, without any fun at all.

You should find out where you can get gait analysis done, and they will help you pick the trainers that fit your feet perfectly. Consider the fact that you won't change trainers that often so in terms of cost they are very good investment. You can get a pair of top gear that will be in the price range of two visits to a physio, and an injury caused by ill fitting trainers will be more than two visits, sadly.

Once the basics are done, you can get on with the program and be surprised how well you can do if you put your mind to it.

All the best!

[Razouski]

Hi Prudanced welcome to C25K and welcome to the forum. It's fantastic that you've decided to start the running programme and great that you've come to this forum. The people in here are fabulous. You'll get encouragement, support, advice and the occasional kick up the be-hind if you feel you need it when motivation is flagging. It's also lovely to share your runs in here, and many of us find it helps keep us motivated, knowing that we're running alongside our virtual running family, who love to hear about how we've got on.

As for your questions:

•footwear - I started in fairly standard trainers but as the runs got longer I found they weren't giving me the right support. If you're determined to give this a go then it is worth spending out a bit on a good pair of running shoes. This might be once you've progressed a bit further. You can go to a good running shop and they will do something called gait analysis to determine how your foot is falling and whether you under pronate or over pronate. They then make suggestions about which shoes will suit you best. Whatever you decide to buy, make sure they are at least half a size bigger than you day shoes - your toes need room and don't want to be squashed against the shell of the trainer at the front.

• clothing - generally it's what you feel comfortable in. Different people have their own preferences, and this may vary depending on the weather. My favourite bottoms are capri length leggings, but when it gets colder, or if I'km running close to nettles and brambles I'l be in full length leggings. Some people opt for shorts, tracksuit bottoms, running tights. Tops again are varied, I prefer a vest as I hate things round my arms when I run but I also have tee shirts for the winter, and light waterproof running jacket (just in case I have to run in the rain and cold) and a warmer running jacket (which I only use in winter but invariably comes off after my warm up walk - so it has to be zip down the from for easy exit ;-). And don't forget some well fitting socks (essential that they aren't going to ride down and cause blisters)

•accessories - you don't need to have lots of stuff, but somehow I seem to have accumulated a few bits: hat (for running in the rain); belt (with a zip pocket thing so that I can put my phone and front door key in it - I used to have a thing which strapped on my arm for my phone, but then I just got in a muddle with it); headphone (which clips over my ear as I found an earbud kept falling out - I'm deaf in one ear hence only needing on ); some people have rung muffs to keep out the cold, and I have one to cover my ears in winter as well as running gloves as even though my body overheats my hands get very cold during the winter months.

•the forum - I'm not aware of the guide for the forum but you can use it as you wish.If you want to search for a particular topic there is a search box at the very top right hand corner of the screen. It's worth looking back at some f the early posts from the graduates (people who've completed the programme) as this will give you an insight into how they have progressed from complete novices to seasoned runners. You'll probably get a daily digest of posts. I'd encourage you to post after each run, even in the start. You'll be surprised how much encouragement you'll get which will spurr you on to the next one.

I'm looking forward to finding out how your first run goes and good luck getting your kit sorted out. Good Luck.

[Prudanced Graduate]

Thank you ClarkeyCat , mrrun , and Razouski . So far I've just been managing to run 200 paces in the middle of my dog walk, with walking boots on. I'm encouraged that I've managed that, but I can tell that my gear is somewhat lacking! Now I've discovered this forum and the podcasts, so that's encouraging.

Tesco's is a good idea for cheaper gear. You're right that decent footwear is an investment, and not that expensive if compared to treating an injury. I hadn't even thought of running hats, but wearing specs and living in the rainy west country, I'll probably need one. I didn't know they existed! I guess a trip to the running shop might be a good idea, just to peruse. A bit dangerous though! I am apprehensive that I could spend loads of money on gear and then find I hated running, or that my joints couldn't take it, or something.

It would be nice to be able to run!

[mrrun Graduate in reply to Prudanced]

If you take your running slow, and then slower, follow the program as we all did, your joints will be fine. And once you see the positives the running brings you, you will abandon the idea of hating it. Majority of essentials are very affordable and can be used for other purposes so money won't be wasted

[Prudanced Graduate in reply to mrrun]

OK, thanks. I just realised how much my right knee was creaking when I walked upstairs today! :-$

[mrrun Graduate in reply to Prudanced]

I could play melodies on both of mine before. Now they are in the best condition since I was sixteen. A few years ago (cough)...

[Prudanced Graduate in reply to mrrun]

You mean they're in better condition now? Wow!

[AlMorr Ambassador Graduate in reply to mrrun]

Talking about music to run and workout to, I have discovered on Youtube two videos that might help you on your run

1:- "Jogging and running music-best running a motivation songs top 100 workout music 2017" (1hr-05mins-44secs)

2:-"Running songs" (1hr-05mins-22secs)

With running new to me, I am only on week 1, I enjoy music when I am going long walks, I also have cycled a lot for many years but NOT with music, that's dangerous, I have a feeling when I am running, like cycling I will not have any music with me

[Prudanced Graduate in reply to AlMorr]

Thanks AlMorr , I’ll take a look. Just wondering how you’d use something on YouTube when you’re running though? I didn’t think you could download? And don’t you listen to the podcasts that everyone talks about?

[AlMorr Ambassador Graduate in reply to Prudanced]

I can only get Youtube at home or in a 'Hi-Fi hotspot"

Although I have been cycling, exercising and going long walks for the past 61 years or so (I am now 71) I have not really been interested in running until up to now, I came upon this "HealthUnlocked" site when I typed/Googled in 'exercises for older people'.

When out doing the walks I listen to music on my smartphone that does not need hi-fi, but when cycling NO music as I think cycling with earplugs is a distraction and even against the law in some places. I'll get around to the podcasts soon.

[Bluebirdrunner Graduate in reply to Prudanced]

Hi and welcome to the forum Prudanced 😊... Great advice from Razouski. A sports bra and running shoes will be enough to get you started. Any t-shirt and tracksuit bottoms will be fine.

Good luck😊x

[Prudanced Graduate in reply to Bluebirdrunner]

Thanks. Yes I'll prioritise those.

And the hat. And gloves. And money belt....

[Razouski]

Lidl and Aldi stock have some good running things in the middle aisle from time to time (their base layers are good in winter). I got some leggings and vests recently from TK Max in their final clearance section which were dead cheap. Decathlon also seem to be quite reasonable.

When I spent money on running stuff I found it was an extra motivator. I had to keep going to get my money's worth

[Prudanced Graduate in reply to Razouski]

Ah! Well that's a good point!

[GoogleMe Graduate]

I started wearing normal clothes, backpack, raincoat and lightweight walking boots. I progressed to something which looks a bit more like normal running gear later (Sainsbury's cotton leggings and long sleeved t shirts)

The first thing was getting sports bras (M&S), followed by big firm control knickers (not just the mammaries that wobbled uncomfortably) and only then followed by running shoes. As the weather cools, buffs for your neck and perhaps your head and ears, and gloves are useful. It will not be long before wearing too much will be far more of an issue (yes, even at minus temperatures) If you are just a tad on the chilly side when you start out, that's probably a good sign!

Shoes are tricky. There's not one of us can recommend the right shoe for you, and frankly you may not know yet. I happened upon minimalist (ie not cushioned) running shoes completely by accident but it turns out to be absolute the best thing for me, and I am not running on roads and pavements so I go for a trail running shoe. If you did find those trainers, I'd suggest going out in them, but if your only footwear options are clearly unsuitable (wellies, heels, football boots), then a visit to a specialist shop and telling them you are a beginner and don't want to spend a lot is probably a better investment than internet roulette (that can come later) I am ever so slightly sceptical about how accurate or informative gait analysis is before you've started running, and if you go for the trail running shoe option, then it does not inform the choice anyway, but at most places at least if you go on to buy shoes from them, it won't cost you anything.

Compared with just about any other fitness activity over a few weeks and months, let alone a year, it's still going to be cheap.

Really the main thing to do is just put *one* earphone in, set the podcast going, adopt whatever *motion* Laura says, walking or running (forget speed) and if you start to struggle, take smaller steps. If you really can't run when she's not said stop, just walk the rest of the podcast and you'll have a very clear marker to make progress against next time. Enjoy!

[Prudanced Graduate in reply to GoogleMe]

Thanks! Yes I think trail shoes sound good as I'll probably run round the wood. Learning a lot already (just had to google 'buffs')!

[GoogleMe Graduate in reply to Prudanced]

Oh what a fabulous time of year to be starting running in the woods!

[Prudanced Graduate in reply to GoogleMe]

Erm, yes, in theory. In practice very muddy, lots of trip hazards, and drippy trees.

There will of course be one or two dry and even sunny days!

[Mimirossi Graduate]

Hi Prudanced , welcome to this great forum!

Good trainers which support your feet well and a decent sports bra would be my first recommendations and were the only things I bought before I started C25K. I just wore an ordinary t-shirt and tracksuit bottoms to start and then changed to cropped leggings fairly soon, as I was hot. I was always irritated early on, with my socks falling down, so I tried buying running socks and I would highly recommend them.

Only when I was hooked by week 4, did I buy real running tops and tights.

Good luck. Keep positive and enjoy it! Go nice and gently.

Edited to add - If you have creaky knees, make sure that you do post run stretches after your warm down walk. They really help!

[Prudanced Graduate in reply to Mimirossi]

Thank you! Looking forward to starting!