Author: Sorting Last Post on Top Message:
DALLAS_HILL SparkPoints: (16,013)
Fitness Minutes: (6,922)
Posts: 19
4/5/14 8:21 P

Thanks for the tip on the shoes, HILLSLUG98239. Will see what they have at the New Balance store; I need 4E widths.

HILLSLUG98239 SparkPoints: (44,802)
Fitness Minutes: (87,555)
Posts: 1,151
4/5/14 5:35 P

I'm pretty heavy, and I run in Vibram Five Fingers and Asics Gel Lyte - minimalist shoes. While you absolutely have to give your body time to adapt to them, I do not believe heavy runners need extra cushioning or stability just because they're heavy. If you're comfortable walking barefoot, you can run barefoot.

Having said that, I think it's important that everyone does what works for them. I trust and respect people to make the right choices for themselves. While I'm completely sold on minimalist shoes, I know they are not for everyone.

And I completely agree with running on softer surfaces. Running in the grass in VFFs makes me feel like a little kid again.

DALLAS_HILL SparkPoints: (16,013)
Fitness Minutes: (6,922)
Posts: 19
4/5/14 2:22 P

I'm just starting again (after a 30 year layoff) and I find the best thing is to get as much training in on a rubber track or grass as you can. The more resilient a surface you can run on, the easier it is on your joints. Safer, too. Same thing goes for shoes; a few extra bucks spent on cushioning and stability goes a long way for heavier runners.

KLAYLAB SparkPoints: (117,793)
Fitness Minutes: (45,585)
Posts: 2,271
4/4/14 11:14 P

5k cancer walk

ZURICHMAN SparkPoints: (1,775)
Fitness Minutes: (1,919)
Posts: 363
4/3/14 11:27 P

10% increase as other have said

Pick out a 5k run and if you have train train for 3 months

at least 1 month base work up
some speed work outs or sprint between telephone phones
hill workouts will build leg strength and do the recovery on the downhills
every 3 week should be an easy week

Good luck on your journey

4/3/14 10:05 P

Spark's 5K Your Way program was really helpful for me!

GOING-STRONG Posts: 6,998
4/1/14 10:30 A

Rock my Run is a free app available on iTunes and you can choose playlists of great music to listen while you run. Be sure and check it out.

3/31/14 6:58 P

Just got the Zombies 5K app. Looks like fun and the reviews are really good. I can't wait to try it out. Any motivation I can get is good for me! :) emoticon

IMELECTRIC SparkPoints: (14,798)
Fitness Minutes: (9,861)
Posts: 517
3/31/14 10:59 A

Can I suggest a metronome? You can download it to your ipod or buy one real cheap on Amazon. It gives you a tempo to run by. The length of your stride should be shorter until you get the hang of the tempo. I got one after reading about it in a running book (I read every book I can get my hands on about running.) This idea worked great for me.

GLORIAMAJDI Posts: 6,025
3/31/14 7:55 A

I used the 5K Runner app to get started but when I finished I was not running 5K yet either - too slow. So the next thing I did was get the 5K forever app - it is designed for people who already have done the 5K app and it is to help you increase your speed. It has you run for a short period (seven minutes to start), then run faster for two minutes, then walk for one minute. Then you run fast, walk, run fast walk, and end up with another seven minute (slow) run. You build up from the end you should be running faster. It is an eight week program. I love it!

It takes a long time but you will build up your endurance - people here have given some great advice. Best wishes to you on your running journey!

3/30/14 8:22 P

I have been So motivated by sparkpeople member SLIMKATIE and I love her motivational blog so much inspiration there! Her way of starting running was just to run as far as you can before needing to walk, then build on that. Each time trying to go a little farther. It has been a great way for me to get started as well. I do not follow plans very well and feel so distracted trying to look at my watch and do intervals. Just run till you can't run no more, then tomorrow try to run a bit farther.

MINIHAHAHA SparkPoints: (20,746)
Fitness Minutes: (34,398)
Posts: 39
3/30/14 6:36 P

Thank you for the running tips. need all the help I can get

CAH-RD Posts: 1,056
3/28/14 7:43 A

My suggestion is to just do a 5K. If you have done the C25K, you can easily run a race. I think that signing up and running a race will tell you more about yourself and what you need to work on to improve. For me, I wanted to improve my time and that, in turn, makes me a stronger runner. I kept signing up for more and more and continuing to sign up made me get out there and run more. Honestly, I know this isn't the tip you're looking for, but for ME, what makes me strong is just being more consistant with it. Trying to beat my last time or to beat my last distance. Always pushing for more and going farther. (Not EVERY day of course as that's impossible...but just in general.)

Things like cross training - doing more elliptical work or doing strength training to train those leg muscles and such can make things better. For me, purchasing a sports watch w/ heart rate monitor helped me as well track myself and push myself. Eating well, getting adequate sleep, drinking enough water - all of those helped me become a better runner.

I hope this is helpful. Running and what works for each person is so individualized.

TJFRICK Posts: 279
3/27/14 7:13 P

I can recommend a wonderful book that got me running. Run Your Butt Off! It is published by the same company who does Runners World the magazine. It kind of takes the C25K approach, but a little slower. There is lots of great advice in it from the experts trusted by Runners World. I actually went from it to training for my first marathon, which I ran at 220lbs and felt comfortable. Yeah I was still slow, but I ran it!

HACK_HACKER SparkPoints: (16,150)
Fitness Minutes: (29,163)
Posts: 54
3/27/14 4:29 P

I second the people who recommended running magazines. There are a lot of running coaches who give weird advice with no scientific basis, but I find that Runner's World and Running Times (both from the same publisher) provide a lot of solid advice that beginners can use as well as experienced runners.

Also, one really can't overestimate the value of cross-training and strength training. Running alone won't build your core very much, but having a strong core and strong arms will help you with sprinting and powering up hills. So it'll make you a stronger runner at any distance.

And don't increase your distance by too much too soon. When I accidentally run further than I plan to, or tack on a few extra miles because I feel good enough, the next day I don't have the motivation to do a recovery run. Different plans recommend increasing mileage by only 10% at a time or less. That means, if you haven't run further than a 5K before, the next step would be 3.4 miles. It's slow going, but it's worth it!

Edited by: HACK_HACKER at: 3/27/2014 (16:29)
BLONDEDOG Posts: 2,040
3/27/14 12:04 P

I don't run, I don't jog, I wog. I love it. It's somewhere between a walk and a jog. And I started out very slow. Also, I'm a counter. This is how I started my wogging program. (I can't listen to fast music because I'm a band geek and will run in count with the beat and run out of steam quickly). Anyway. I start with 20 counts of wogging to 100 counts of fast walking. In other words....I count each time I take a step with a foot. When I get to 20 wogging I switch to fast walking and count to 100 with each step. I did that for the first week for a set distance. The next week I upped it to 25 count wogging to 100 count fast walking. The next week 30 to 100. On and on. I found that some days I had to change the amount of rest to 120 or so, but it really worked. If you can stand the counting. lol I personally love it, it makes me feel in control.

BAPSANN Posts: 1,448
3/26/14 3:08 P

I just enjoy walking, it is very difficult for me to run.

POSITIVE41 SparkPoints: (44,578)
Fitness Minutes: (44,908)
Posts: 802
3/26/14 5:48 A

I like my Nike Fitness app - I set it for distance or time and it plays with my playlist. When I get to milestones with time or distance - a voice comes in and announces where I am. Less distracting then a watch that I would keep looking at - but helps keep me motivated. It also tracks key stats.

HILLSLUG98239 SparkPoints: (44,802)
Fitness Minutes: (87,555)
Posts: 1,151
3/25/14 2:02 P

C2K = Couch to 5K. It's a training program designed for non-runners to prepare them for a 5K. You can find them on Sparkpeople as well as a lot of other sites.

EMME-RUNNER SparkPoints: (61,523)
Fitness Minutes: (90,145)
Posts: 2,903
3/25/14 1:20 P

If you have a smartphone (Android or iOS) try the app "Zombies, Run!" It's a game-based running program--they have one just for training for a 5K, or a more complete one. It integrates with your playlists. Hard to describe: emoticon

MINIHAHAHA SparkPoints: (20,746)
Fitness Minutes: (34,398)
Posts: 39
3/25/14 12:34 P

Thanks. Can you tell me what C25K is I see everybody talking about it?

HLELAND76 SparkPoints: (2,932)
Fitness Minutes: (1,259)
Posts: 3
3/25/14 8:24 A

Stick to whatever running program works for you. And never give up. I am doing c25k and loving it.

MINIHAHAHA SparkPoints: (20,746)
Fitness Minutes: (34,398)
Posts: 39
3/24/14 7:28 P

I like your tip to drain the fluid from your leg I will try that tomorrow after my run thanks

49ADAMS Posts: 412
3/24/14 5:55 P

I don't run, i walk with the 3 dogs I take one at a time to different sites out by my house,they are all different type of dogs with different ages the rottweiller she is 13 years old with old age setting in so I don't take her to far about 30 minutes, or 1/4 of a mile, the pitt bull is over weight she is 7 years old,she likes her walks but i take her farther than the rottweiller but only about 30 minutes out. then I have a mastiff he is 4 years old he could go on forever but I take him for about 5 miles day he would go farther but the weather is just getting better so we are starting out slow. on all of us. we will build up our stamina.

3/24/14 2:25 P

Thanks for the tips. Chirunning sounds interesting. I am training for my first 1/2 marathon and have hit a bit of a wall with pain/soreness etc. Maybe some work on form can help this.

LOSTRITA Posts: 121
3/24/14 9:19 A

I've been running for about one year (with a one and a half month break during July/August and 2 weeks breaks in the winter) and ran my first 10K in October. I can assure you that the time you get during a race will be much better than the one during practice and you will feel less tired during the race than you normally would.

Anyway, it's important to be patient, because it takes time to build endurance and to increase your running speed. From what I've read and experienced myself, the best way to improve your speed is to include sprinting intervals and running uphill during your training.

Hope this helps and Good luck!!

RENTRI2 SparkPoints: (7,960)
Fitness Minutes: (11,852)
Posts: 11
3/24/14 2:26 A

I know this isn't probably what you want to hear, but it also might just take time. I've been running regularly for about 16 months now and I am still a slow runner, but it is getting easier. I still find it hard to run a 5k without some walking breaks. I finish 5ks in 33:00-35:00 usually, depending on how I am feeling and how much I walk, but it is getting easier. For me at least, the running endurance is taking the longest.

On the other hand, there are little improvement. I ran a mile the other day in 9:21, which is the fastest I have ever run a mile, including as a child. I might not be able to hold that pace for 3 miles, but cherish the little gains!

HILLSLUG98239 SparkPoints: (44,802)
Fitness Minutes: (87,555)
Posts: 1,151
3/22/14 10:35 A

I don't follow a program because I tend to rebel and argue with the program. (I'm stubborn and illogical.) But what I do is similar to what programs like C25K recommends: intersperse walking with running, and slowly increase the amount of time you're running while decreasing the time you're walking. It works because it allows your muscles and connective tissue to adapt.

To avoid shin splints, do not increase mileage or pace too quickly. But this is my sure-fire way to diminish shin splints and delayed-onset muscle soreness: immediately after running, lay on your back on the floor with your feet up against the wall. The closer your rump is to the wall, the better. (It will depend upon your flexibility.) I lay there for 3-5 minutes. This allows extra fluid to drain from your legs. It also relaxes your lower back. I stretch afterwards, too, but my legs feel sooooooo much better when I do this.

Good luck, and always run your own event. Trust your body - what works for you may be very different than what works for someone else.

FITMAXIN Posts: 54
3/21/14 10:45 A

Lots of great advice here. When I did c25k last year, I trained at about 12 min miles. My pace on race day was 10:48. You will naturally go faster than training on race day, probably fueled by adrenaline. I am now training for a half marathon, and I've noticed that my 5K time is improving even though most of my runs are increasing in distance but remaining 12 minute miles pace. My last 5K I actually finished in 29:59, which I never thought I would do. I also find it helpful if I vary the surface that I run on (track, trail, road) and also the terrain (hills).

MARGARITTM Posts: 6,083
3/20/14 11:59 A

Have fun and enjoy the run.......find a running partner with a local club and you will encourage each other.

Have a bit f protein BEFORE the run and the carb AFTER....tip of the day!

SUE5007 Posts: 748
3/19/14 4:42 P

It doesn't matter if you're slow, everyone starts somewhere. It's important that you challenge yourself each time you run in order to see improvement. When I was "training" for my 5k I saw improvements in my overall time each month. Now that I just run for cardio my time to complete a 5k has not changed/improved. To build speed, run faster intervals. To build endurance run slow.
Strength training is important. When I first started I thought that by just running I was strengthening my legs enough because it felt like strength training while running! ;) My legs would be so tired when I was finished. I was afraid to work them too much on my non-run days because I had to run the next day and I didn't want to make it any harder than it already was. Now that I run only 2x a week and strength train 3/4 times a week I can tell my legs are stronger than they used to be and my endurance is better because of it. I'm sure it's from strength training, not running. But it's not just your legs that need strengthening, it's also hips, back, obliques.
Persistence not Perfection. I always beat my best times after having several harder than usual runs in a row. I would have 3-4 runs that seemed harder than usual and took longer, for some unknown reason. Then out of no where I'd beat my best time. Don't let hard runs set you back. Your body needs time to adjust and become more efficient. Be persistent and consistent.
Sign up for a race and just do it! People finish 5k's in anywhere from 20 min to 50 minutes. Most of us are somewhere in the middle. emoticon

RAVELGIRLY SparkPoints: (115,652)
Fitness Minutes: (74,870)
Posts: 522
3/19/14 1:45 P

I've enjoyed reading Jeff Galloway's website and books. I have learned a lot that helped with my running. Also, my running has improved a lot since I took up kettlebell training.

3/19/14 1:17 P

Everyone has given good advice. I have little to add except this.

Just run. And keep running.

It doesn't matter whether you're slow or speedy:
Just keep moving.

I have learned over my many years of running that you can learn something new about your body and about your soul with each run, provided that you're open to the experience. This has become more true since I started practicing Chi Running:

Enjoy the run!

AIMLESS_AM Posts: 2,153
3/19/14 12:38 P

I went from having never run a step, to doing a 5k, to now training for a marathon in a little less than a year. Sadly, the biggest tip I can give is to tie up your laces and get out the door! I've managed to increase my distance and improve my pace just by making a routine and sticking with it. I run three times a week with no excuses except illness. Once I got to a point that I could run an hour without stopping, which took about five months, I started working on pace. Now I've incorporated hills and speedwork, like fartleks and intervals, to meet my pace goals. I do one easy run a week (about eight miles, no speed work), one tough run (speed work and hills incorporated), and one long run (anywhere from 11 to 16 miles, so far).

Also, working on my form made a huge difference because it made running feel more natural. I read ChiRunning by Danney Dreyer, which taught me some great fundamentals about form. I second the suggestion that you incorporate strength training. The part of my body that most suffers from long runs is my core, so bulking that up has been critical to increasing my pace and distance.

Also, I've learned the hard way that it's important to treat your body right when learning to run, like investing in the right clothes (rain jacket, how I love thee!), to getting a handheld water bottle for longer runs, to eating properly to fuel my body both during runs and after.

Also, the Runners World website has a great section for new runners that features lots of tips and suggestions.

I know I've rambled on and on now, but I hope you stick with it! Running can give you an overwhelming sense of joy and accomplishment if you let it.

LACIEKAY SparkPoints: (7,142)
Fitness Minutes: (1,802)
Posts: 194
3/19/14 11:24 A

I would love to run a 5k. Maybe one day!

NANLEYKW SparkPoints: (76,244)
Fitness Minutes: (31,253)
Posts: 867
3/18/14 11:09 P

When I finished C25K, because I was a slow runner, I was nowhere near actually running 5k, but it did definitely increase my stamina--I went from barely being able to run for 1 minute to being able to run for 30! To get to a full 5k, I just kept adding time to my run each week until I got there. I continued to add time (which translated to adding distance), and gradually got faster, even though I did very little (if any) actual speed work.

What, specifically, are you wanting to improve?

3/18/14 9:43 P

Check out Hal Higdon's beginner 5K training program. I used that after the C25K and liked that the mileage increased each week. I felt like it was a doable program and finished my first 5K with it.

ZORBS13 SparkPoints: (193,937)
Fitness Minutes: (189,064)
Posts: 15,811
3/18/14 9:34 P

what do you mean by "stronger" runner?

MOTIVATED@LAST Posts: 15,443
3/18/14 7:06 P

Take a look at the coolrunning website. They have a number of training plans for speedwork, or to increase your distance.>

Also, take a look at the Spark articule "Strength Training for Runners"


JXFINK SparkPoints: (63,636)
Fitness Minutes: (116,692)
Posts: 274
3/18/14 6:49 P

I have always been a non-runner, but the last year or so, I have been feeling this overwhelming desire to start running. The desire has gotten stronger as I have lost weight and become more fit and strong. I really want to run a 5k in the near future. I completed the C25K program, but still don't feel like I am a strong enough runner. I am a very slow runner, I want to build up strength and stamina. I don't feel like C25K helped me do that. Does anyone have any tips for a beginning runner on how to get started (besides the obvious- lace up the shoes and go)?

Page: 1 of (1)  

Other Fitness and Exercise Topics:

Topics: Last Post:
Fitness trackers? 4/1/2016 9:38:43 AM
5, make it 6, common injuries while walking or run 3/10/2017 6:17:45 AM
Pilates 8/14/2016 7:00:45 PM
2 months with major body changes no weight loss 7/3/2016 6:10:13 AM
"heavy cleaning" and "strength training? 9/15/2016 2:03:39 PM