Starting running: how to start VERY SLOWLY?

[snowangle]

Hi there, you might remember me from the "how to start running" and "help I have runner's knee" questions lol. Anyway, my knees have finally healed so I'm gonna get back on track soon! I want to go super slow this time though, so hopefully I won't get injured.

For reference, I am not in shape lol - I'm not overweight but I've rarely exercised in my life so I'm not fit. When I started running, I walked/jogged for approximately 2 miles in intervals: I'd run for as long as I could stand (usually about 1/4 mile), then walk until I got my breath back, and repeated.

So exactly how much would you say I should be pushing myself? I want to go slowly but I do still want to be improving. My goal is to hopefully be ready for a 5k by September.

Thanks for your help!

[SirenDep]

Proper running shoes are very important to avoid knee pains. Also, I found it helps me to do some dynamic stretches before I run, so that my legs muscles hurt less while I run. If both my legs hurt and the pain is manageable, I keep running. If only one leg on one spot hurts, or if I feel like my muscles burn, I stop. If I find it difficult to breathe, I run slower. Also, I run better if I'm on an empty stomach, I've slept well, I'm hydrated and the weather is cool. I started running the past August, and at first I couldn't run even for 5 minutes. Right now, in a good day I can run 2,5 miles in half an hour nonstop. But I still can't run 5k nonstop. Surely every person is different. Try to run for one extra minute every time you run. And pick your favorite song when you feel you can't go on. I do that and the time passes by before I realize it.

[SirenDep]

thanks for the mho!

[kaylaS91]

Interval training is great and worked well for me.
Meaning that when I set out for a run, I bring my phone with a good and upbeat playlist on it to kind of motivate me a bit. In addition to having a good running playlist set up, I use a running app (runkeeper for me, but there are several others you could give a try). I started with a low total distance. Maybe.. 2-3 km in total. I'd run 300m, walk 100m. Rinse and repeat till I hit 3km.

As your heart and legs get stronger, you can increase your intervals to maybe running 400m walk 100m. Increase your total distance from 3km to 4km.
Increase both, your intervals as well as total distance, incrementally and before you know it, you'll be able to jog 10 km straight with little to no issue. :)

[Hans222]

In general a good rule of thumb is: alternate running and walking and let your body decide!
So in other words: when it becomes a little too intensive you start walking for a minute or two. Than running again until you feel the pulse go up too high or feel tired or muscle pain. Than back to walking etc...
Make sure you end the effort with a good feeling. Don't blow yourself up, the physical condition will come after a few weeks.
Also a good idea: alternate days of effort with days of rest so you make full recoveries :D

[DaddyRollingStone]

If you do.25 miles one day, next time you run try do.30. Always push yourself and you will see good results. s-media-cache-ak0.pinimg.com/.../...0dc42d488a.jpg

[gratekate]

Run a mile a day, just don't walk. It doesn't matter how slow you run, even if it's in between a slow walk and jog, just make sure your running. Try and do a little workout before you run, burpees, stretches, a skips, grapevine, high knees, but kicks etc. then once your done with those do your run. When your done running STRETCH!!! I put that in upper case because if you don't stretch after your done, you'll cramp up. Then when your feeling better about your run, then add in 1/4 miles, and keep adding those until you overpass a 5k. It'll help by running over that so once the 5k comes along you'll be thinking it's nothing. GOOD LUCK! I hope you do good with your 5k!!!

[LaVilaine]

I think you should try walking briskly until you build up some endurance. I have bad knees so I can't do the jogging thing ever - I prefer cycling. You can also try running in a pool until your endurance and lung capacity improve. You could talk to a personal trainer as well; they would probably know better than me.

[I_am_impulsive]

Try to increase your distance on a weekly basis and perhaps next week try half a mile. You just have to get your body used to the running and the lap for a week and then just slowly bring it up. That's how I did mine when I was training for my 6.2 miles sun fun run for breast cancer last year on April. I ended up finishing around 40:41 time which I'm really proud of. Good luck.

[rgb008]

The way I did it was:
Make a play list. Put maybe 3 running songs together then one walking song. (Or how ever many you want)
And keep that pattern in your playlist.
Adjust it over time as your endurance gets stronger.
Take out walking songs and replace them with faster beat running songs.
Eventually you'll be running it all!

[HaleyArnold]

You are probably fit enough to walk for hours right? Once I realised if I slowed down enough so that running felt felt almost as easy as walking, I could run for hour/ hour and a half, enjoyed it and kept up with it. Within a year, I was up to half marathons :) Hope that helps. 5k in September is so doable, just find a way to enjoy running, it is a beautiful sport :)

[arashmenalagha]

Start by marching in place with your arms straight down. When you walk outside your house take 10 step forward, turn around and walk back in your house.

Turn on the tv, take off your shirt and bra, watch some tv, sink into the couch for 5 mins, get back up put your clothes on.

march in place again. You'll be fit in no time girl.

[lightbulb27]

My advice would be to ride a bicycle. It doesn't impact your joints so much like running, can go further, etc.. it is a good way to strengthen the knees, albeit, that motion doesn't help your running so much.

But if you love running, I don't know... as I'm not a runner:) because of the reasons I noted.

[lampuiho]

I find riding bicycle hurting my joints more than running

[Xfitchick]

There are meny start to run programs on the web that bring you from zero to 5 km in roughly 3 months. Just follow that and your knee will say thank you.

[06CuriousMind]

I would recommend using the ellyptical first.. And then slowly work your way into running

[LaVilaine]

Ellipticals tend to be hard on the knees for short people (aka anyone under 6' tall).

[06CuriousMind]

@LaVilaine I use it all the time and I'm 5'5" and it's way easier on your knees than running

[LaVilaine]

Do you have naturally weak knees though?

[snowangle]

I was just reading that ellipticals were a good option for runners recovering from injury :) And to answer your question (if that was directed at me), no this is the first time my knees have ever had a problem. Usually it's my ankles that have given me grief! Lol

[06CuriousMind]

@LaVilaine no?

[06CuriousMind]

@LaVilaine I'm a college catcher lol

[NitNoy3]

I found this online. Seems logical: www.halhigdon.com/.../5K-Novice-Training-Program

[badger25]

Continue with your interval training run/jog a pace you can keep at for 2 min, then walk 2-4 min until you get your breath back. Then repeat.

Then next week try run/jog for 3 min with 2-4 min walk.

Keep increasing every week

[dolfan13]

Push yourself a little farther each time. Doesn't have to be a big step but if you went 100ft try to go 103ft next time out. high intensity (relative term) Interval training is the best.

[Harbor]

Up your calcium in take by a lot otherwise your knees and shins will fail you.

[Maazin]

Don't run without walking briskly for a period of 1 month regularly.