I started running around the end of May, aware that I was generally in decent shape, able to swim, cycle or walk for extended periods of time, but that I had always had problems with impact. Being “bottom heavy”, carrying all the weight around is much more difficult when you run than when the water carries it for you during a swim. Anyway, two months later, I completed Couch to 5K, ran 30 minutes without feeling like my heart would explode or my legs give up, and am on track to run 10K in another month or so couple of weeks! Here is what I learned and how you can do it too.
Your gear
You don’t need much to run. I just bought some shoes and those are important, because an injury could delay your progress for weeks.
Go get fitted at a good sports shop. They will consider how your foot hits the floor (bent to the outside, to the inside, flat) and recommend the best shoes. You can get your second pair cheaper online but the first one is something you don’t want to mess up to save a few bucks.
I bought phosphorescent blue shoes so that I only wear them for running, not every day. And had already a sports bra, that is a must too for you ladies.
Apart from that, an old t-shirt, a pair of white socks and any shorts, you are good to go.
Getting organized
Set a time to go running and stick to it. What works best for me is around 530am when I wake up, it is not hot yet, there is barely anyone on the road and it gives me energy for the whole day.
If I plug the computer first and check emails, you can be sure I won’t go running. If I have breakfast either. And so on. So I have a routine that goes wake up, dress, run, swim, have breakfast, go on with your day.
Keep your shoes and clothes by the bed to make life easier, or in a bag if you take them to work. The more barriers you remove, the more you’ll run.
I also log my runs on Dailymile, which is not so much about organization than it is about accountability, I have a few friends like Sarah or Maria and always want to avoid having to say publicly that I didn’t go running. So it pushes me a bit more.
How to start running
If on the first day you run as much as your body can, you won’t do it the next day. You need to build on your ability. Following a program like Couch to 5K is great for that, as they will set the running times for you. One more barrier removed. Couch to 5K starts with 1 minute run, 1 minute walk, repeated 9 or 10 times. Believe me, at the end of it, I was exhausted. But you do the same three times during the week, and each time gets easier. Progressively, you start running 3, 5, 8 or 10 minutes, until you are able to sustain a full 30 minute run.
You can find free podcasts to the couch to 5K program here. With a background of energetic music, Robert’s voice tells you when to run and when to walk. There is also an app that will vibrate when it is time to change your pace, and you can put your own playlist, but the advantage of having them set the music for you is that your pace will adapt to the beat per minute of the music. If you play a slower music on your own, you may have a difficult time adjusting.
That is why when I finished Couch to 5K I downloaded another music list from DJ Steveboy, that follow a 5K to 10K program. They just talk at the beginning and the end of the program, and there is a specific sound when it is time to change your pace. All the time, the music is set so your steps follow the beat. It is a bit slower than Couch to 5K’s music but I was amazed that on the first workout (4x10min runs with 1 min breaks, a big step from the 30 min run), I had no problem at all following it.
The natural step up from Couch to 5K is Bridge to 10K that helps you build strength to run 10K. But I couldn’t find a podcast, and DJ Steveboy’s is pretty similar, except that the first week has 3 minute intervals, while Bridge to 10K goes straight to 10 minute intervals. That is week 7 for DJ Steveboy so I went directly to week 7, out of 10 weeks. Meaning in 3 weeks I should be able to run 10K! You can repeat the week that is a bit of a stretch until you feel comfortable, then move on to the next level.
To build endurance or increase your running time, you can download a ton of podcasts on Podrunner.
All of those are free, and very well made.
How does it feel?
I have to say that I still don’t get the running high, but I have lost 10lb and feel better, more energetic, especially when I start the day with a run, I achieve much more by breakfast time than when I don’t. Other than this, well I can’t say I love running but it’s been ok. I hope to get the high someday, or will just leave it at 10k and go run once in a while.
Great beginner’s post. I haven’t run for a while, but when I was training for events I found it much easier, and made the rest of the day much better, if I ran first thing in the morning.
In fact, this has *almost* inspired me enough to get running. Not right now though, its too cold outside!!! 🙂
haha and how depressing is it to go out for a run when it is still dark!
Great post – I love running (but suffer from dodgy knees).
One thing i find helps me out a lot is listening to music which has the same beats per minute as I take steps per minute.
When someone is starting out as a new runner – they’re likely to be running at around 158 to 162 steps per minute (an olympic marathon runner will be up at 182 steps per minute).
If you listen to music you tend to match your steps to the beat. Faster beat means faster steps.
Heres a link to some music at around 162bpm. Try it out, download it onto an mp3 and see if it helps you run better.
I found that it helped me most towards the end of a run, when i was tired and slowing down. Keeping up with the beat made me run so much better
I got the 156 bmps at the moment, trying to move up with the podrunner music, they have progressive increments, always in one hour podcasts. thanks for the link!
http://jog.fm/workout-songs/at/160/bpm?order=desc&sort=bpm
Sorry – i forgot to post the link
Great tips! How fast did you lose the 10lbs? That must be a great motivation!
In about 3 months. That was pretty impressive when my jeans started feeling loose. I don’t look at the weight much but enjoy not being out of breath for daily efforts.
running programs are really helpful! I tried it a bit this summer, but never got into it because of too much travelling (I know, I know, first world problems:-P)
oh, poor you lol. I like running with the travel, you see a new landscape every day!
I am a runner and definitely enjoy getting a good run in at least a few times a week. It’s easy to fall off the bandwagon, though, so going consistently (i.e. 2-5 times a week) is key. I use the Map My Run app when I run outside so that I know exactly how far I’m running and at what pace.
I do 3 times at the moment, with the traveling it is even harder to make time but it’s really cool to run in new places each day. I don’t like routine much, even for a run!
I am a runner wannabe. I talk but no walk. Or run for that matter. I’ll start Monday. 🙂
how many Mondays have you been saying that 🙂 ? seriously if you start slow with such podcasts it’s not so hard.
Great beginning tips Pauline! I am not a runner at all, but my wife ran cross country in high school and just started running again about a year ago. She loves doing it and it’s her time away from the craziness of our little monsters. The shoes are a big thing and we ordered her a custom pair off of Nike’s site last year and it has made it much better for her.
I didn’t know Nike did custom pairs! I can imagine how awesome they must feel. But I read the shoes last about 400 miles, at 20 miles a week that is only 6 months, and 20 miles is not much, it already pains me to have to change shoes soon haha.
I completed the Couch to 5K last year, and then continued it on to 10K. I am not the fastest runner, and I’m probably no the prettiest technical runner (though my friends disagree when they see my road race pictures, haha!). But I felt so much better health-wise, I got loads more fresh air, and slimmed down my tummy – not to mention my legs look so toned from it. And I felt accomplished.
I will say this though… to anyone who is starting running that isn’t in the best shape in the beginning and might have a bit of what we call the “chub rub” – DO NOT wear loose shorts! Running pants, in all their skin-tight glory, saved me from the agony of chafing.
lol. Well done on the 10Ks! I am not fast either but really enjoy the health bonus.
Great tips, Pauline. As a former runner (at 46, I now prefer the low-impact activities like walking and biking), I cannot stress enough the importance of good running shoes. Like you mentioned, go in and get fitted and spend the money for the good shoes, both to prevent injury, and to make running more enjoyable!
is there such a thing as enjoyable running? just kidding I really hope I get there some day.
Running is the fastest way I know to lose weight. I’m so impressed that you’re able to wake up run AND swim before breakfast. I can’t do anything without eating beforehand. I’m currently training for the marathon and now that I’m in the 18-20 mile training range I need to start buying the extra “gear”. Water belts, chews, and new shoes!
Nice! I need to learn how to run with weight, even the ipod bothers me sometimes, I guess it is just about putting the water and stuff in the right bag.
The point about getting good shoes is such an important one. I ignored that when I first started running and paid for it in my feet and shins. If you’re going to be serious about running regularly, even if you aren’t setting out to be a world-class marathoner, getting good running shoes is a must.
It would be kind of crazy to get awesome shoes and then drop out but getting your old shoes out of the closet isn’t the best idea either, I spent over $100 and it’s like I want to get my money worth so I run! I know, that’s dumb… but no injuries to report either.
My sister-in-law trains for marathons and it makes me feel really, really lazy. She has six kids. If she can make time to do it, anyone can!
I don’t know how she does it either haha I can fill a day on my own!
After you have been fitted for shows it is important to remember they do wear out. When you are ready to buy your second pair, take your first pair back to the shop so they can look at the wear pattern. This will help them make sure you are still in the correct shoes.
*shoes… apparently I cannot spell today. Must already mentally be on my vacation
nice, a September vacation. Have a great one!
that’s a great point. I was going to get the next ones online but the old ones are showing the wear so it is a good idea to get the next with a human seller as well.
I really want to start running more. My biggest problem is that I get really bored!
that’s why those podcasts are nice, with the music you don’t feel like it’s been forever.
Great post. The shoes are indeed one of the most important items. Another item to consider is stretching. Rather than stretching before my run, I will typically run a short distance, 1/4 to 1/2 a mile and then stretch. This keeps me from trying to stretch ‘cold’ muscles.
Something to think about.
Keep going!
thank you for the tips, I start with a 5 min brisk walk and haven’t had pain so far but with increased distance stretching would probably be best.
Great tips Pauline! I wish I was a runner. I start running, but I always give up after awhile 🙂
I never was a runner but those programs are pretty good to get you there slowly and you don’t feel the pain!
I have recently started exercising (at a gym) and start at the same time, 5:30. I’ve found that it’s important to grab a towel since I sweat while on the treadmill and want to prevent dripping all over the equipment and such. I also make sure to have water, and also have started experimenting with having a small snack right when I’m done with my workout. Without the water and/or food, I get a headache that lasts through lunch (even after breakfast) but the water and food helps prevent that.
Also, make sure to stretch. If you hop out of bed, throw your shoes on and get going, you’re going to hurt something.
I wake up at 5:10, go downstairs, feed the cat, stretch for 10 minutes, grab my water and snack, hop in the car for the 5 minute drive, and I’m at the gym ready to go when the doors open.
All those podcasts start with a 5 min brisk walk so you warm up progressively. I come back to get breakfast but having a snack handy would be a great idea if I manage to increase the distance.
I started the C25K program a year ago and never finished. I think I’m going to start up again!
It helps if you just stay at the week you are comfortable with instead of starting again from scratch. I really like their podcast, they are perfect for my lazy self.
I’m a runner, and one of the biggest motivations when I was first starting out was finding a buddy to run with. We lives a couple miles apart, so I would basically run to their house, then we’d run together back, and he’d turn around and run back to his house alone. It was great motivation to know that someone is waiting for you and counting on you!
Great post! Good running shoes are an absolute most and so worth the money! I hear great things about the Couch to 5k program for new runners.
Thanks for posting this Pauline. I can’t believe you’re already training for 10k! I’m only finishing week two and feel like I might die. I could walk 20k and feel fine bit this is kicking my ass lol. Doesnt helep that I’ve been fightinga cold either. Thanks for shharing yoyou’re experiance 🙂
Good luck Catherine! It does get better. Running in the cold feels like the cold air is burning your lungs doesn’t it? I too can walk a fair bit but never thought I would run until that program.
It’s so great that you’re on track to be running 10k soon! Getting started with running really is mostly about getting a routine down. Most people that have to get into running probably don’t enjoy it in the first place. Heck, my boyfriend has been a runner for years, and he still prefers to go in the morning so he can get it over with.
I think establishing a good pace is the most difficult part. When I was trying the C25K program last year, he was going along with me and telling me when to slow down. It was so helpful. You don’t realize how fast you’re going as a beginner, and how much it will tire you out! Sounds like these podcasts are a great solution for getting down the correct pace. I love running in time with music.
yes, the podcasts are awesome, you don’t have to think, you just step step step with the beat.
Heck no, Pauline. I think I could run away from an attacker, but that’s about it. I do so admire you and anyone else who runs. It looks graceful (not when I do it, Donald Duck comes to mind), and runners are in great shape. Congrats on all of the benefits you’re getting and hope the 10K goes really well!
Thank you Tammy! I admire runners too, I am far from being one.
Pauline! Do you suppose the phosphorescent blue shoes can measure up to my orange beauties? You are smart doing it first thing in the morn. Otherwise, forget about it. Most people overestimate their ability to fit in demanding physical activities later in the day. It simply will not happen. Our 5 mile walk is half done before the sun rises. Kinda cool to watch the sun rise together each day. Anyhoo…
55 giant hoorays for you, Pauline! Run Pauline, run! Or you could walk…
Have a fast Friday!
They could be cousins with your orange shoes! I have been wearing them daily now as I can only have one pair of shoes on the bike and feel like people know when I am approaching from half a mile away. That is lovely you watch the sunrise together, I hvae a hard time getting up before it gets clear, usually by 530am there is already light outside. Now in France it is more like 8am and it feels really weird to run in the dark.
I have always been a runner since my early teen years. My knees don’t work so well anymore, so I usually only do it once or twice a week now for 3-4 miles at a time.I almost always have to go in the morning when it’s cool, and some days I feel really crappy and can’t get a rhythm. Others I feel like I could run forever. I’ve never had the runner’s high before mile two or three though. As I get older, I hope I can continue running a bit, but i also really like to bike, swim, and do exercise classes as well. That’s awesome that you feel and look better from this challenge.
Laurie says she has the same knee problem, do you think the running has accelerated it? I see old people running marathon so apparently everyone is different but that sounds really unpleasant.
Awesome for you Pauline! Running has brought so much energy to my life, energy that I did not have before when I was a couch potato. I will absolutely not skimp on a good pair of running shoes. But finding the right fit is important like you said. Good luck with the 10k training!
P.S. I think the running high comes into play on some of the longer distance runs. I felt it once during one of my half-marathons.
Great post. I wish I could run more…I have bad knees and can only run short distances. If I stick to dirt paths the impact on my joints is way easier than concrete or asphalt.
Good one, Pauline. I have loads of runs to upload 🙂 – taken to running an hour every day Monday to Friday. The Comrades is not going to run itself.
I had to look it up Maria, every time you impress me more! That is going to be such an amazing adventure!
I’m an occasional runner. Very occasional. I’m trying to do once a week though. I don’t really have any special gear, just a basic pair of shoes and an exercise shirt/yoga pants.
I was never a runner but became one. Not a super huge distance runner but I do like it. I started because I was pissed when I was in this class and everyone was running better than me. Hey whatever motivates right. Congrats on your achievement!