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SHIRLEYDILLARD's Photo SHIRLEYDILLARD Posts: 1,346
12/1/09 9:21 A

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Yay!! Gladcros09! emoticon

~ Shirley



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GLADCROS09 Posts: 37
12/1/09 8:51 A

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thanks alot i ran on the treadmill lastnight and found that running slower i was able to go further without getting lightheaded. emoticon

SEEK YE FIRST THE KINGDOM OF GOD AND ALL THINGS SHALL BE ADDED UNTO YOU.


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TDIPRINCESS's Photo TDIPRINCESS SparkPoints: (0)
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11/30/09 9:30 P

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It's the hardest thing to remember to slow down. I think we look at running and think that we NEED to go fast to A) make it worthwhile and B) be any good at it. But that simply isn't true. But, it is hard to learn.

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IXCHEL23's Photo IXCHEL23 SparkPoints: (25,923)
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11/30/09 9:27 P

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Yes, I have learned that I have to slow down! I used to sprint alot when I was young so I have to stop that urge! I have a HRM and at the end of my walk/run it says I'm out of range too much or too high so I have to learn to slow down.

**~Nancy~**
Northern N.J. (EST)

"Where there's a will, there's a way"

"Our greatest glory is not in never falling, but in rising every time we fall"


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SHIRLEYDILLARD's Photo SHIRLEYDILLARD Posts: 1,346
11/30/09 3:16 P

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The best advice I got when I started was to slow down. When you are out of breath, it is because you are going too fast. I often feel like a broken record because I say that so much - but it is really true. Speed can come later.

~ Shirley



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ALABOUTME Posts: 10
11/30/09 3:11 P

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Hi i am new to this team and would like to run outdoors for the coming spring without feeling tight in my chest or short of breath.Please help me with any advice or tips on how to reach my goal of becoming a runner.

GOD IS GOOD ALL THE TIME ALL THE TIME GOD IS GOOD.


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TDIPRINCESS's Photo TDIPRINCESS SparkPoints: (0)
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11/29/09 10:24 P

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I'm also a beginner. I tried the couch to 5k once. I have been using this program: www.runningplanet.com/training/begin
ni
ng-runner-program.html

It's a little different. It isn't a 5k program. It is simply a way to get to running 2miles regularly. Then from there climb up to a 5k.
But, easy and slow. Listen to your body. If it wants rest, give it rest. And crosstrain one day a week. Whether its a nice walk, or some strength training, bike ride. Give your body something different.

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IXCHEL23's Photo IXCHEL23 SparkPoints: (25,923)
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11/29/09 8:38 P

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Thanks Shirley!

**~Nancy~**
Northern N.J. (EST)

"Where there's a will, there's a way"

"Our greatest glory is not in never falling, but in rising every time we fall"


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SHIRLEYDILLARD's Photo SHIRLEYDILLARD Posts: 1,346
11/29/09 8:36 P

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Nancy,

I actually don't know where it came from. But someone shared it with me when I was getting started and since I was successful - it is my favorite!

After I completed that training, I went on to the one hour runner program.

~ Shirley



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IXCHEL23's Photo IXCHEL23 SparkPoints: (25,923)
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11/29/09 8:11 P

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emoticon I also have started to run and am trying to figure out which training program to use that's best for me.

I started out with what looks like the one Shirley listed. Is that from a 'Running for Women' book Shirley? Now I started the Couch to 5K.

I have realized I do have to slow down b/c my heart rate gets too high and I'm really having a hard time with breathing.

Lot of luck!
emoticon

Edited by: IXCHEL23 at: 11/29/2009 (20:22)
**~Nancy~**
Northern N.J. (EST)

"Where there's a will, there's a way"

"Our greatest glory is not in never falling, but in rising every time we fall"


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KYLEONA's Photo KYLEONA Posts: 776
11/29/09 7:10 P

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Welcome! I am in a similar situation and so I started the couch to 5k program which is on coolrunnings.com and there are podcasts on iTunes that are free that I use, so that you dont have to time yourself with walking xmin/jogging xmin. It starts out slow like running/jogging 60 seconds and walking for 90 seconds, repeat...

Good shoes are vital, endurance is more important than speed when starting out and STRETCH!

Good luck!

2011 Amazing Race, Team Explorers!

2011 Biggest loser Periwinkle Team!

If you don't like something change it; if you can't change it, change the way you think about it.
Mary Engelbreit


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SHIRLEYDILLARD's Photo SHIRLEYDILLARD Posts: 1,346
11/29/09 4:46 P

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Here ya' go!

And the best advice I got when I started ... slow down!!

Week 1: Run 2 minutes, walk 4. Complete 5 cycles 

Week 2: Run 3, walk 3. Complete 5 cycles

Week 3: Run 5, walk 2.5. Complete 4 cycles 

Week 4: Run 7, walk 3. Complete 3 cycles 

Week 5: Run 8, walk 2. Complete 3 cycles 

Week 6: Run 9, walk 2. Complete 2 cycles, then run 8 mins.

Week 7: Run 9, walk 2. Complete 3 cycles

Week 8: Run 13, walk 2. Complete 2 cycles

Week 9: Run 14, walk 1. Complete 2 cycles 
Note: After completing week 9 if you feel tired, repeat this week of training before moving on to week 10. 
Week 10: Run 30 mins.

~ Shirley



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COCORIFFEY's Photo COCORIFFEY Posts: 9
11/29/09 4:25 P

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Thanks Shirley! I'm definitely interested in the program you used. The last time i even attempted running was when I played volleyball in high school, which was over 10 years ago. So I probably need all the help I can get! Thank you!

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SHIRLEYDILLARD's Photo SHIRLEYDILLARD Posts: 1,346
11/29/09 3:12 P

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Hi Courtney,

I'd encourage you to start slowly with walking/running intervals. Good shoes are worth the investment. And don't increase your speed and/or distance too much at one time or you are asking for an injury!

I have a program that will get you to running 30 minutes straight in 10 weeks - if you are interested. It worked for me ... and I'm old AND fat. So, I'm assuming just about anyone could do it.


~ Shirley



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COCORIFFEY's Photo COCORIFFEY Posts: 9
11/29/09 9:30 A

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Hi everyone! My name is Courtney. I'm 28 and I have a 16 month old little boy. I'm (still) trying to lose the baby weight, and I'm really interested in taking up running. I've never really been a runner, I've always preferred walking, but the walking just doesn't seem to be cutting it anymore. So, I'm going to step it up and try running!

Got any tips/advice for a beginner so that I don't hurt myself? =)

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