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How do get into running



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KAYLADIANE08
SparkPoints: (481)
Fitness Minutes: (563)
Posts: 17
12/27/12 7:23 P

I hate running when I'm out of shape and love running when I can actually do it. So it may change for you too when you get better at it!

Two summers ago I did C25K and downloaded an app for my phone and ran music in the background and I loved it. It's not forcing you to run miles after miles but starting you off slow and working you up to running a 5K.

And if you never get into it, it's fine. There's always cycling and ellipticals that are just as great.



IAMLOVEDBYYOU
Posts: 369
12/26/12 5:46 P

If running is hard on your knee, if you're not used to cardio, or if you don't enjoy it, try to find some cardio that you enjoy.

For me it was biking. Running was just too hard. I got used to biking and lost a lot of weight before I was able to get into running.

You might be able to start now, but don't beat yourself up if you can't.



JENNKNUT
Posts: 484
12/26/12 12:34 P

Small goals, I mean tiny. Adding in 30 seconds of running over 5 minutes of walking...it adds up, then work up to a minute. I did the couch potato to 5k, and I have now completed a half marathon. I did this in small moments with dedicated training, meaning, if you schedule it, do it or make up the time. Also, good running shoes are a must. I saw a guy at the gym jogging, I applaud his effort, but he was heavier and he was wearing skateboarding shoes...groan...he is going to have shin splints and will blame the running, when in fact, if he would just have had on running shoes...just fit your training around small moments and you can do this!



NEWGIRL20
SparkPoints: (119)
Fitness Minutes: (0)
Posts: 1
12/26/12 11:34 A

You can easily get into running by using it to get rid of anger or stress. Listening to music that you like helps motivate you. When you think about the benefits of running it can also keep you going.



N16351D
Posts: 2,349
12/22/12 9:12 P

You start running by starting running. Couch to 5K program is a great guide for beginners. Be sure to do cross training. You can exercise every day, with 3 days jogging, and 4 days lifting weights, biking, aerobics, swimming, dancing, tennis, golf, basketball, Pilates, Yoga or whatever you like and fits into your lifestyle.

I have been jogging for 40 years. Started in 1972 when I was 16 years old. Never quit except for illness or injury (below the waist). Jogging burns more calories per hour than most other sports. Great for your heart, bones, muscles and just about every thing else. Strengthens knees, too.

The main thing is to not overdo it at first. You will get sore, so get used to it. But it should go away after about one day.

STRETCH after running. Stretch calves, quadracepts, hamstrings, and more. See SP videos for stretches for runners. I ran for 20 years before I learned about stretching. It was too bad I didn't know sooner. The older we get, the more important it is that we started stretching younger.

Be sure to warm up before a run, and cool down afterward, even if it is only for a 5 minute walk on either end.

I have run in most major cities in the US, and 7 countries in Europe. You see things other people miss, and hear nature that others miss. It is great.

Have fun with it!



MOTIVATED@LAST
Posts: 14,095
12/22/12 5:55 P

Some great advice in this thread already: shoes, build up a solid walking base first, transition over to running via a Couch to 5K plan.

Definitely stick to 3 days per week of running (at least until you have 6-9 months of running under your belt). The impact of running is hard on your body (or at least it is until your leg muscles and tendon adapt to the impact), and days off allow them to recover and get stronger. It is fine to cross-train with lower impact cardio on your non-running days.

M@L



PIPERCHICKAB
SparkPoints: (19,476)
Fitness Minutes: (30,182)
Posts: 907
12/22/12 5:39 P

Great ideas!



JADOMB
SparkPoints: (93,225)
Fitness Minutes: (24,763)
Posts: 1,627
12/22/12 3:47 P

Pretty much covers it. Stay consistent, increase slowly and keep the faith.



TACDGB
Posts: 6,124
12/21/12 10:59 P

I agree with getting fitted for good running shoes. I would also wear something to protect your knee. I wear a knee wrap I got. I have arthritis in my knee so the knee wrap helps.



BUBBLEJ1
Posts: 2,801
12/21/12 10:55 P

When I first started I would run for a minute, walk a minute, repeat. I hated the structure, so I designed my own program for me to follow. Basically I started and I would run for as long as I could (I started with just over 2 minutes). The next time I would add another few seconds. Repeat until I was running about 20 minutes at a time, which is what I am doing now (mainly because I have gotten lazy and stopped pushing myself, and I don't run much anymore).

The best advice I can give is to put on your (professionally fitted) shoes and get out there and see what works for you.



RUN4FOOD
Posts: 1,418
12/21/12 8:44 P

AKRAEMER21,

Another good source for basic information about starting to run and running in general is on SparkPeople's fitness page. I would suggest you read some of the articles here to see if you want to ease your way into running.
Here is the link to the SparkPreople's running center.

www.sparkpeople.com/resource/running-cente
r.asp




ARCHIMEDESII
SparkPoints: (138,913)
Fitness Minutes: (208,380)
Posts: 20,582
12/21/12 12:49 P

AKRAEMER21,

I agree. If you'd really like to start running, start with a Couch to 5K program. Here's another like to a running site that has an excellent C25K program.

www.coolrunning.com

You definitely want to be fitted for a proper pair of running shoes. Don't wear any old shoe. If you have knee issues, wearing the wrong shoes can make things worse. Go to a reputable running store if you can. Fleet Feet is a good national chain if you don't have a local running store.

Also, you don't have to run to lose weight or be healthy. Running is merely one of hundreds of different exercises you could do to be fit. Don't get caught up in the notion that if you start running, the weight will come right off. That's not true. When it comes to weight loss or even weight gain, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy.

In short, you can't outrun a bad diet with exercise. If you want to lose weight, you have to eat right first. And exercise should be fun and enjoyable. Because when you enjoy doing something, you look forward to doing that something each and every day. There are members who lost 100+ pounds just by walking and watching what they ate. You really don't have to run to be fit. But, give it a try, who knows you may decide you do like it.

If you don't, try different things until you find something that you really do enjoy.



DRAGONCHILDE
SparkPoints: (56,657)
Fitness Minutes: (14,252)
Posts: 9,609
12/21/12 11:41 A

First, you need to build up a good walking base. If you aren't regularly walking briskly for an hour several times a week, you're probably not ready to run.

Then, you can take on a program like Couch to 5k, or Sparkpeople's own 5k your way programs:

www.sparkpeople.com/myspark/training-plans
.asp


The most important thing you will need to do is go get fitting for a proper pair of running shoes. It's the most important piece of equipment you will have, and just slapping on any old pair of tennis shoes can result in undue stresses on your body that can exacerbate old injuries or cause new ones. A specialty running store can analyze your feet, your stance, your gait to find a shoe that's made to fit feet like yours. brand recommendations aren't helpful, because every foot is different, and what works for me may not work for you!

However, if you don't like running, you may not stick with it. What matters isn't the type of exercise you do to - any kind of cardio burns calories. What matters is that you choose something you enjoy, and will stick with. All the studies in the world that show running burns calories don't help you if you hate it and won't do it. ;)

Edited by: DRAGONCHILDE at: 12/21/2012 (11:42)


AKRAEMER21
SparkPoints: (912)
Fitness Minutes: (211)
Posts: 20
12/21/12 11:33 A

I have heard running/jogging are a great way to burn calories and relieve stress only issue I never really liked running because I feel fat. I do have a "bad knee" meaning it hurts after a long day of impact but the doctor told me if i ease into it and only do it like once or twice a week i should be fine( note: I have dealt with this knee things for years lol) But I just dont know how to ease into it or even get started.



 
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