Starting to run should be a slow process. Itís important to do strength training to build up the muscles in legs and cross-training so youíre still building up your cardiovascular endurance without the constant pounding on the legs, knees and hips. I myself have found the stair- climber to be the best cross-training exercise because the motion mirrors that of running but its low-impact and heart-pumping. Even though I have run long distances, Iíve never been able to run more than 3x per week.
Take your time and listen to your body, Some runs will be easy, some will be hard. But its worth it!!
Im' currently on week 2 of the couch to 5k challenge. I have had nike+ for a long time and have walked with my dogs for a long time but I got the urge to run! Before starting this challenge, i made it a challenge to walk every day more than 3 miles. After doing that for 2 weeks, I have been doing interval jogging/walking to build up to running. Good luck! And you can do it!
Fitness Minutes: (162,080)
10,861 8/12/12 1:48 P
Listen to what Dragonchilde has to say as she provides you with a lot of important information. Also, running does not automatically make you slender! I am not very slender right now and I run. I also know a couple of other people who are not slender but they run. Of course, I have a lot of friends who are quite fit in appearance and physically and they run.
Personally, I run for fitness and friendship. I actually dislike running; it's hard work. My friends make it more fun and setting goals of races makes it better because I feel like I strove towards and met a goal. And, you get great swag like t-shirts and medals sometimes. If you truly want to run, you need to find your why.
I have not tried running yet I walk 3 miles at 4.4 miles per hour I just can't get there . I think there could be some sort of horrible stigma left over from those oh so great grade school and high school days even though I used to be quite athletic I was never a runner perhaps this week I will have the courage.
Although I love running and there are definitely plenty of good reasons to do it, I don't feel that looking at your friends' exercise habits is a good motivation and will help you to stick with it. While it may be true that all of *your* slender friends are runners, it's not true that all slender, fit people in the world are. In fact, many aren't! The key to starting and keeping an exercise routine is to find something that *you* enjoy and can stick with. I'm not saying that you might not enjoy running over time... but it's not the end of your fitness dreams if you hate it and never run another mile in your life. There are plenty of other cardio options out there: swimming, biking, rollerblading/skating, skiing, kickboxing... even just sticking with the elliptical! They all burn calories, improve your heart health, and can help you maintain a healthy weight, especially if you enjoy them enough to continue doing them for the rest of your life.
I enjoy running but it hasn't been an easy experience for me. I am very prone to injury, so I have to take it slowly. Walk-run approaches are a great way to gradually build up your body's strength (so that it can handle the pounding of running) and endurance (so your heart and lungs can handle it). Even though I've completed a half marathon and a dozen other 5K-10K races in the past year, I rarely run a full mile. I usually run 3 minutes / walk 45 seconds (I had to build up to this), and it enables me to go long (e.g., for an hour or more) and run quickly (when I'm actually running).
One of the best pieces of advice I got about enjoying running was this: "Run 'til you're tired; walk 'til you're bored." By all means, try the training programs that start with mixed walking and running and build up to longer and longer intervals of running. But don't feel like you have to push the running over walking. Use those programs as a guide for the MAXIMUM running time (and total time) as you build up your endurance, but if you feel like doing less (to enjoy it more), follow your joy.
And, finally, make sure that you incorporate strength training that targets the body parts you use when running: strong core, strong hips and glutes, and strong stabilizing muscles, ligaments etc in legs, ankles and feet. Your cardio capacity will increase faster than your bones, muscles and joints will, so you need to build strength as well as run.
Fitness Minutes: (60,784)
3,030 8/11/12 3:51 P
So MOMAROW, have you tried running at all these past couple of days? If so, how did it go?
I've had hip and knee issues. I think, for me, the hip issues come from my sedentary job. It's not good to sit all day. I make a point to get up pretty often. Also massage has helped. Actually, now that I think about it, I haven't really had my old hip issues since I started running. I've had tightness in my hip/butt muscles because I'm not the best at stretching after running. Key is stretching, and also massage helps with that.
As for the knees, I've heard running can be hard on the knees, and I've heard that's a myth. Maybe it has to do with form. As in, if you're running properly, you won't harm your knees. How do we know if we're running properly? Get a coach?
Well, for starters, do make sure you have good shoes. Go to a shoe store where they know what they're doing and can get the right kind of shoe for YOU. They need to see you run and look at your foot/footprint to see if you have high/low arches, etc. They should ask you all sorts of questions like how much do you run.
As I said in my earlier post, you have to build up. If you start from complete inactivity to running 10 miles a week, yeah, you'll be hurting. Nevermind that probably being impossible cardiovascularly (it would have been for me!), it's just too much of a shock for the body to go from inactivity to so much pounding. You would ache all over. So start small and build up.
Find a training program that suits you. I followed a modified Couch to 5k. There are other beginner running programs here on Spark and elsewhere on the web.
If you want it, you'll do it. Set some goals. It's a great feeling to watch your improvement and see yourself reach those goals. (This is another important reason to follow one of those training programs - so you have some idea of what is an achievable goal for a new runner.)
Fitness Minutes: (60,784)
3,030 8/8/12 8:49 A
Do it! It's great exercise and the endorphins are fun.
Edited by: CRYSTALDANCER at: 8/8/2012 (08:50)
Fitness Minutes: (87,796)
11,711 8/8/12 8:29 A
I'm a walker but I want to be a runner too. I'm having hip trouble which has stopped me from trying.
Running a whole mile is nothing to sneeze at! Good for you!
I'd recommend alternating running and walking, to build up your running. No one just starts out running 5 miles. They build up their mileage. I've been running about a year and a half. Here are some important things I've learned:
* Run at a slow enough pace that you can maintain. if you're huffing and puffing excessively, it's too fast.
* Don't increase your mileage more than 10% each week. More than that can cause injuries.
* Take a day or two off between runs. Your body needs the rest. Cross-train on your non-running days. Take one day "off" from exercise every week.
* To get faster, run faster :) During one of my weekly runs, I do speedwork, typically like this: Warm up by walking a few minutes; run a few minutes at my normal pace, run a minute at a faster pace (6-7mph for example), run normal pace, walk, repeat.
Join one (or more) of the many running teams Spark has to offer. You learn so much!
Fitness Minutes: (14,252)
9,662 8/7/12 11:53 P
One step at a time. :)
You can probably be a runner, but there's a couple of things you need to do first.
1) Walk! In order to run, you have to be regularly walking. Walking will prepare your body in the right ways to get ready for the rigors of running. It's is NOT a beginner exercise. You need to be walking for at least an hour straight, several times a week, consistently. I recommend getting OFF the machines, too, and get outside.
2) SHOES! I cannot stress this enough. When you finally feel like you're ready to run, get to a running specialty store to be properly fitted. It's not as expensive as you're thinking (I paid $100 for my shoes and the fitting) and it will make a world of difference. you can't run in just any shoe.
3) Training program. Get a good training program! There's tons of Couch to 5k programs on the internet, there are apps that will help. Sparkpeople also has a great 5k your way program that has helped me a lot: www.sparkpeople.com/myspark/training-plans .asp There are different plans for different experience levels.
4) Sign up for a 5k! Once you're consistently running, sign up for a real 5k. It will give you a great goal to work for, and a tremendous sense of accomplishment. I signed up for a walking 5k at first, and it was WONDERFUL!
I do a yoga class three times a week followed by 30 min on the elliptical but it seems to me that all my slender healthy friends are runners . I have never found running easy infact one of my proudest moments was working up to running a full mile for my 30th birthday , How do I learn to be good at running and more importantly enjoy it?
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