Author: Sorting Last Post on Top Message:
VEZINAD Posts: 12
3/5/11 3:40 P

I would love to be able to start running, but I can't even walk a block. Then my back and legs start to give out and I am short of breath. Doctor gave me a clean bill of health, just can't get going.

SJK0268 Posts: 1
3/5/11 3:29 P

As everyone else has said, shoes are the most important thing for running. Make sure to go to a running store to be fitted properly. Don't rush it - I've sometimes spent about 45 mins in a store trying on all kinds of different shoes before finding the right one. Be prepared that running shoes are not cheap, so my advice is to not look at how much the shoes cost until you get to the cash:) And you can't be concerned with how pretty the shoes are - they just have to fit you well. Bright yellow and grey fit me way better than the pretty blue ones!

For sports bras, I had to try many different brands before finding one I liked that didn't chafe. I have a fairly substantial chest, and I like CWX sports bras, which I can get on Amazon.

ALPHACHICK64 Posts: 60
3/5/11 2:43 P

I have discovered the joy of Chi Running! I began adding running intervals to my daily walks about 6 months ago. Someone told me about Chi Running and it has made all the difference. I really work on my form, not speed and I have been injury free! I do joint looseners before running and stretching after. I go first thing in the morning so I don't eat anything before. Try on every sports bra you can find - it is critical to find one that holds you well, I like the Champion and Under Armour underwire hi impact bras. As others have said go get fitted for running shoes by the pros and don't scoff at the fancy socks they recommend :)I also subscribe to Runner's World. I am now trail running and can't believe the freedom I feel! Since I had never run before I sought all the info I could find and there was alot of conflicting advice, once I discovered Chi Running it made sense to me and as a new runner I was open to their concepts and am thrilled I found excitement in something that I never dreamed possible.

3/5/11 2:32 P

Thank you for the advice about sports bras. At least I know where to start looking for one. I always hated running in P.E. in school. I had a breast reduction 16 years ago and it is the best thing I've ever done! Still chesty but at least I look normal and can be more active without giving myself black eyes when I jog or dance (Sorry, a little humor there)!!

3/5/11 1:58 P

I also forgot to mention food:
Bananas!!! Lots and lots of bananas to avoid cramps! (On a normal day, I eat one, but if I do a lot of running I will eat two)
Milk!! The more I run, the more milk I drink. Calcium phosphate is so important when it comes to exercising and staying strong.
GU! I love, love, LOVE GU! You can find this at a local sports store. GU is 25g carbs, so you have enough carbs before you run. However, since you are just starting out, you probably don't need something like this. I notice I can do a 4 mile run and be fine, but a 6 mile run (or more) will have me carb starved and I'll want pasta or something bad.
Just overall try to balance your meals!
And timewise, I eat 2 hours before I run and an hour after! That way I don't get sick but I have enough fuel! GU I take right before I'm getting ready to run.

3/5/11 1:54 P

Stretches--Coach Nicole has a good video on here, top ten stretches for runners.
Clothing--I would invest in Under Armour leggings and a compression top. I did not do this after running for a year because it was "too expensive." I got a gift card for Christmas, and I will never switch back to a different brand of leggings.
Shoes--I love my ASICS, but everyone is picky about their running shoes. I would suggest going to a specialty running store so they can match you up with the right pair of shoes for you.

I would also recommend a heart rate watch! I'm very loyal to my polar F4, which I bought on Ebay. You can find a good one that's not very expensive and it's a great investment to make. Plus, it gets mad at you when you haven't run for so many days haha!

There is also Body Glide you can get to help with the chafing. I find that at any local sports store.

Runner's World has a calculator thing on their webpage that will tell you how to dress for the weather that day. I really enjoyed this tool when I got brave enough (and addicted enough) to brave all elements to run outside. I would suggest maybe checking out the magazine at the local library. You will learn running lingo and it will encourage you. I did that for a year until my dear auntie bought my a subscription. It's a great magazine with articles for everyone in it, even if you don't end up with the huge love of running that I have.

Best of luck and feel free to ask me any more questions on my Spark page!

TCRIDER15 SparkPoints: (0)
Fitness Minutes: (7,027)
Posts: 32
3/5/11 1:41 P

From some one who thought they woul ever voluntary run a mile in high school gym who has completed the 10-10-10 chicago marathon best advice.
good bra and shoes. I love the underarmorwith the zip up. running pants to stop the chaffing cause after runninf 5 miles in shorts you don want the inside of you thighs to look like raw hamburger( trust me it not pretty and it hurts like hell!) You definatnly want to wam up before and after you run. If the bottom of you feet start to hurt get a message roller.I also found sharpies or dry rease markers wor well just roll them on the bottom of your foot. Ice will be your best friend. If your are thinking about running longer races like a 10k or a half. i would recommend ice treatments. runners world has a good article on them.
Just remember the race is with yourself it is about you and the road. The training that you do is going to be hard some days and easy the next. ther are going to be days you dont want to run and it is hard to get moving ,but that is how life is some times. The race is important but the work you put in shows your true achmplishment and finishing is just icing on the cake with a big fat cherry!

SAIPRIJAY SparkPoints: (0)
Fitness Minutes: (0)
Posts: 1
3/5/11 11:58 A

Enell is the best sports bra I have ever worn. I am 34 DD, and I have zero movement with this bra.

I went to a running store, and there was a lady who was knowledgable about fitting, and she helped me determine the right size. It is a compression bra, so it is a snug fit. The size chart provided by Enell was the right size for me.

CMAC31 Posts: 2
3/5/11 10:54 A

I really like the Moving Comfort line of bras. The Juno and Fiona are made for women in need of more support.

SANTHON9 SparkPoints: (0)
Fitness Minutes: (5,971)
Posts: 310
3/5/11 10:50 A

Great thread! I'll be using this advice too.

Uh, this isn't really answering your question per se, but I find it very helpful - it's a week-by-week podcast that basically times you so you don't have to keep counting or looking at your watch. I mean you're running for 60 secs in week one, and then it'll say "stop, now walk for 90 secs" and then "okay, stop, now run" (that's a horribly simplified version, but you get the idea). Plus it's all to music so you just need to turn in on and go. I find it very helpful :-D

LESLIECLAN SparkPoints: (0)
Fitness Minutes: (25)
Posts: 2
3/5/11 10:00 A

I used to have the same problem until I had to have a breast reduction (due to neck problems), but investigate the bra which Oprah recommended (sorry, cannot remember the name). As you know Oprah is chesty, and she loved this bra for exercise. Good Luck.

LESLIECLAN SparkPoints: (0)
Fitness Minutes: (25)
Posts: 2
3/5/11 9:53 A

Thanks so much for the advice. I am a newby runner, and have needed some info on running shoes. Can't wait to find the perfect pair of shoes and start running.

DWOOD3236 SparkPoints: (0)
Fitness Minutes: (0)
Posts: 7
3/5/11 9:44 A

@Vega...I am a D cup as well and can run well because I wear an Underarmour sportbra. It has molded cups and a zip front for easy on/off. The fabric is thick and keeps the girls stable when I run. I wear an XL. Hope that helps!

BREAKZEHABIT SparkPoints: (0)
Fitness Minutes: (4,051)
Posts: 33
3/5/11 9:33 A

About the chesty/sports bra issue, I usually have to wear TWO sports bras or else things get, uh, uncomfortable. Hope this works for you!

SPEEDYDOG Posts: 2,997
3/5/11 7:17 A

The C25K program is a great way to start running. But you have to listen to your body.

Shin splints are caused by too much, too soon. Here is a great Runner's World article on shin splints:,71

I use dynamic stretching. Stretching is a good way to prevent muscle injuries. Here is the stretching routine I use:,8052

Runners are often obsessed with shoes. You can wear ratty old clothes but your shoes have to fit and be the right type. A good running shoe store should be able to put you in a good shoe. Because I live in Colorado, we have a plethora of running shoe stores. Here is a short article on running shoe type.

Basically, there are three types: Motion Control (Sometime called Stability Plus), Stability, and Neutral Cushioned. The wrong shoe can cause all sorts of trouble.

It looks like the only running shoe store in Cincinnati is Bob Roncker's Running Spot.

I wear Nike Pegasus+27($90) and Nike Zoom Vomero+5 ($130). These shoes are neutral cushioned. A stability shoe hurts my feet.

My wife wears Saucony Progrid Guide TR2 Trail ($90), which is a stability shoe. A neutral cushioned shoe hurts her feet.

Shoes are no place to scrimp. Don't buy a shoe because it is pretty. There are many brands and types. One brand is not better than any other brand. The shoe has to fit. Expensive does not mean better. About the least expensive running shoe will set you back $60 to $70. You cannot get a good shoe at Walmart.

Keep track of your mileage. I get about 300 miles from a pair of shoes. My wife gets about 450 miles from a pair of shoes.

Sorry for the ramble. Happy running.


Edited by: SPEEDYDOG at: 3/5/2011 (07:19)
MARTIDOM Posts: 52
3/4/11 10:47 P

C25K is such a wonderful program! I did it about a year ago and am doing it again with a friend to ease her into running.

The most important advice I can offer is, DON'T QUIT... just keep going... no matter how slow you have to go, just keep on moving. Also, make sure you are hydrated when you run and also eat something like a piece of fruit or toast with peanut butter or something with some carbs is my recommendation so your body has some fuel. GOOD LUCK!!

RUNSLIM SparkPoints: (0)
Fitness Minutes: (0)
Posts: 3
3/4/11 9:26 P

Hi I am a 13 year runner and have done lots of hills, what I have learned is not to lean forward when your going up the hill. Keep your body straight up and down, you use to much energy when you lean forward. keep running and good luck!

3/4/11 9:09 P

Great advice. I've never been a runner due to being, um, chesty. Can anyone recommend a great sports bra (D cup) for high-impact sports? I have a Champion bra but it's not sturdy enough for running so I use it for my weight training and yoga workouts. Thanks!!!!!!!!!!!

3/4/11 8:44 P

all of this advice has been great... thank you all.

SELLBY06 Posts: 44
3/4/11 1:31 P

Thanks for all the tips- I used to do sports in high school and now am beginning to use running regularly for the first time in a weight-loss capacity. I have been doing about 4 miles three days a week. There are a lot of hills in my neighborhood and the balls of my feet have been bothering me- aside from getting new shoes, is there a method to running up relatively steep hills? Should I be on my toes or trying to run flatfooted (which bothers my shins)? Thanks!!

GABENSEBSMOM SparkPoints: (8,717)
Fitness Minutes: (9,861)
Posts: 283
3/4/11 1:26 P

Ease into it. I would warm up with a brisk walk, ease into a jog, pick up your pace for a while and then pull it back to a slow jog and back down to a walk. Repeat this throughout your workout and increase the amount of time you're running with each workout. your feet a favor and get the best shoes you can find. When I started running, my second toe was in a constant state of agony. It was bruised so badly, my toenail broke off. Shoes are so important.

CMAC31 Posts: 2
3/4/11 1:16 P

Gear played a big role in turning my loathing of running into love. Socks -- non-cotton, with arch support -- solves the blister issue. You need a good, no-slip bra. And I'm a huge fan of runner's Glide, to prevent chafing. Chafing and blisters made running a brutal experience for me. Quality gear helps a lot.

3/4/11 12:05 P

Stretches: Put your toe up against a wall and keep your heel on the ground. Push your body weight forward until you feel a stretch in your calf and/or hamstring (the backs of your legs). Yoga is your BEST option to stretch every part of your body. You'll find you're a better runner if your body is limber, and yoga will help you with that better than anything I know.

Everyone is different about whether or not to eat before and after running. The best advice I've ever heard is to do whatever helps you to have the best, hardest workout. For me, it's better if I don't eat before working out. I have better workouts. For some, they can't work out hard without at least a banana in them. After a workout I've heard the combo of carb and protein helps you maintain your high metabolism best. Yogurt is a GREAT option. Cheese and an apple is another great option right after a workout.

Shoes: EVery foot is different. See if you can find a running shop in town, where they help you find the best fit for your foot. Some have treadmills right in the shop to try out each pair. You might be surprised. I wear a size 6.5 normally, but in running shoe they put me in a size 8!!! I felt like I was tripping over my toes for a few runs, but now I'll never go back. My toes never hurt after a long run now, and they used to before. Running shoes are pricey. I have to save up for them.

Head lamps (for running in the dark). I love my tikina headlamp. It was about $20 on Amazon. I also like that I know cars can see me, b/c my light is bobbing around. I feel safer with it on.

Finally, When I first started running, almost 4 years ago, I couldn't even jog a quarter mile. Seriously. I would run as far as I could, then walk just until I didn't feel like my heart was jumping out of my chest, then run again. I felt self conscious and awkward, so I went in the early mornings when noone could see me jiggle. I only made it just over a mile per day. Eventually I was able to run the whole distance. YAY! So, I bumped up the mileage, little by little. Now, I can run 10 miles without stopping. I suspect I could run more, but I haven't tried to, yet. I've also lost over 50 pounds. The first 30 came off easy as pie, without changing my diet much at all. Once I was aware of what I put into my body the rest came off. I'm still working on the last 7 lbs, but I'm still in awe that I've made it this far. Good on ya' for jumping into running with two feet!!!

NAB_85 SparkPoints: (91,590)
Fitness Minutes: (72,952)
Posts: 833
3/4/11 11:46 A

I'm doing the C25K program right now! Just finished W6D2 this morning. I love this program. It was hard in the beginning, I was panting and hurting only running 60sec the first week, but today I finished running 10min, walk 3min, then run another 10 and I felt awesome. This program really works if you stick with it. Shoes are the most important. I was getting shin splints by week 2 and a good friend of mine made me go to a specialty shoe store and purchase fitted shoes. It made the world of a difference and they weren't any more expensive than if I blindly grabbed a pair. Mine are mizunos. I can't really eat before a run, so I normally run early in the morning. I love wicking material. Now when I wear cotton I feel so sweaty and gross! Gool luck!!

MELISSAJANEY SparkPoints: (0)
Fitness Minutes: (16,185)
Posts: 803
3/4/11 10:52 A

Also: Two things I never skimp on:

Good shoes and good bras.

3/4/11 10:36 A

I have never ran in my life... not even when I was required to in gym class in high school. I blamed asthma but really it was because I was embarrassed of my weight. I'm on week 4 of C25K and can now jog 5 minutes straight without stopping. The one piece of advice that I have to continuously remind myself of is to stretch. Doing stretches before and after is a must. Coach Nicole has a 10 minute cool down video
that I have found very helpful.
This link has a printable version of great stretches as well. Good luck!

SHAYSIE Posts: 2,016
3/4/11 10:00 A

If you plan to make running part of your exercise routine, then invest in a decent pair of running shoes, (you do not have to spend a lot of money). Try to get fitted for your shoes. You can get some good tips on websites such as emoticon

CKC76701 SparkPoints: (0)
Fitness Minutes: (5,450)
Posts: 352
3/4/11 9:23 A

Stretching before hand is important. Good shoes are a must. One thing that I told myself when I first started running again after healing three broken ribs was that it didn't matter how slow I rand as long as i didn't stop. Now I am training for a 25K. Running is addictive. Be prepared to be hungry a lot once you start running again. Also, make sure that you drink enough water. Happy trails! emoticon

GINAMARIE7 Posts: 685
3/4/11 9:05 A

Look up hill sprints and incorporate interval training (he should feel sick and like he can't go on but you're not going to do this for more than a minute and a half) Increase speed/mileage no more than 10% a week.

KALORIE-KILLAH SparkPoints: (0)
Fitness Minutes: (19,921)
Posts: 5,261
3/4/11 8:27 A

ELSIE6 - He may need to eat more and drink more water. But, most importantly, he needs to talk to his coach about this.

ELSIE6 Posts: 141
3/4/11 8:23 A

As with one of the posters below, my son has started to play soccer which has gotten him to start running as training. He was telling me that when he tries to increase his speed/time he gets nauseous. I had told him I would try to ask for advice here on sparkpeople. Can anyone help me advise him?

He and I are thinking of a 5K in the near future.

GINAMARIE7 Posts: 685
3/4/11 7:27 A

Advice: Sign up for a 5K that is either walk/run. Remember all you have to do is be standing for 3.1 miles, whatever you can run of that mileage is bonus. Warning, after this you will become addicted to running.

Good shoe: must have. Go to a store that will measure your pronation and fit you in a great shoe. Go to a couple and see what recommendations you get. Unless you have that known expert - you'll hear a lot about them. I have one of them right near me. LOVE MY SNEAKERS!

Stretch - This is easy to look up online. Go to the library and get a couple of runners world. I roll my calfs with a Proform roller -they tighten up. Just make sure you do at least 5 minutes of stretching after your run. I walk to warm up for mine but the stretching after is essential to me not hurting myself.

Clothing: wicking material for inside, for outside I have Underarmer top and bottoms that I wear all the time. Love them and love running outside. I have a wool ear covering, sweatshirt or 2 fleeces and fleece gloves and a gaiter. I take off stuff as I run. After the first run you'll understand what you need, just don't make the first run too long.

Eating: do what's right for you. Usually eat 2 hours before you run. I run on an empty stomach but make sure I drink 8 ounces before I go, half an hour before I go I stop drinking and run to the ladies room.

Good luck!

Edited by: GINAMARIE7 at: 3/4/2011 (07:29)
3/4/11 3:20 A

Before my 3rd child, I was able to run for 1 hr on the treadmill and did so 5x/week. I was 165lbs then...
Now in 2011, @ 210lbs., I decided to start up again... Here is how I had to do it: (M-F for 2hrs)
1. January - walking on the treadmill @ 3mph for 1 hr and elliptical for 1 hr @ level 1
2. February- repeat, but add 2lb. arm weights
3. March- repeat, but use 2lb. arm and 5lb. leg weights...
* I used arm and leg weights because I was not able to use the incline (my knees and back were too weak)
** Using the weights helped me raise my heart-rate so my cardiovascular would be conditioned.
*** This month, during the last 15 min of my walking, I took off the weights and started jogging for 1 min/ walking for 1 min @ 4mph. I alternated jogging and walking for 15 min. It felt great!
My goal for April?
1. to follow the same routine, but instead of 15 min. increase it to 30.
By July, I plan to be able to jog for an hour, just like I did two years ago.

Edited by: KISSMYHIPSBYBY at: 3/4/2011 (03:21)
SHEROTT1 Posts: 1,268
3/4/11 1:50 A

I started out with a five min warm up and then run 1 min and then walk 1 min. Then I tried to increase the amount of running each week!

Edited by: SHEROTT1 at: 3/5/2011 (01:02)
NEVERMIND2010 Posts: 587
3/4/11 1:11 A

Echoing others - take it slow. Even if you feel like you can do more, stick with the C25K intervals; if you can't finish an interval, slow down the next time you try it. And remember that you can spend more than a week at one level.

When I run in the morning, I just have some water and go, but some people need to eat. Figure out what works for you. As far as warm-ups, I just do the 5 min walk and start jogging. Stretching afterwards is pretty basic for me.

@Ninaliza1 - Don't get discouraged! I am a slooooow runner, too; I compare myself to a half-dead slug, but I'm working towards semi-well, half-awake slug. I re-started C25K in week 4 on the treadmill, setting the speed; every run (or every other run), I increase the speed, but stay with the same week/day. So in two months, I've done Week 4 and Week 5 (days 1 and 2). I'm still slow as molasses in January, but I'm faster than I was 2 months ago.

NINALIZA1 Posts: 16
3/3/11 11:03 P

My experience is kind of opposite. I started running last year and I try to run for 30 min at least 3 days a week. I feel discouraged sometimes that my cardio has not improved all this time and I cannot increase my speed.

DPDAVIS Posts: 3,548
3/3/11 10:07 P

take it very slow

EMMANYC Posts: 1,702
3/3/11 8:59 P

I like to run but injure myself doing it pretty easily. Here are a couple of things I've learned:

1) It's quite likely that your cardio capacity to run will increase a lot faster than your other body parts' physical ability to withstand the strain of running. This is especially likely if you've been doing other types of cardio workouts. So, just because your heart and lungs can manage a significant increase in speed or time doesn't mean you should do it. Limit increases your total time per week and your running speed to 10%, for example if you run/walk a total of 10 miles in a week, the next week should be no more than 11.

2) An easy exercise to stretch and strengthen your shins is to tap your toes. I get shin splints easily and one time the problem turned into a stress fracture. This toe tapping thing is the first thing I've done that has worked to prevent shin pain. Stand on both feet. Lift the toes on one foot as much as you can and tap back down (it's an exaggerated version of what you'd normally do if you tapped your toes). Repeat about 25 times per foot, 2 to 3 times per day. It's a great little exercise when you're brushing your teeth, waiting for the elevator, waiting for your spouse, waiting for your kid, etc.

3) Work on stability exercises, core strength and hip flexors. Stability exercises include things like practising balancing on one foot. Start with 30 seconds per foot while wearing running shoes. Build up to 2 minutes, then start again bare foot. Build up to 2 minutes per foot, then switch to doing it with your eyes closed (much harder). You can find core and hip flexor exercises online.

GZELLEFRO SparkPoints: (88,923)
Fitness Minutes: (74,876)
Posts: 4,930
3/3/11 7:46 P

I always hated running until I joined a soccer team. I wanted to be able to run up and down the field without totally running out of breath, so I started jogging. I took a jogging class at the University. But I still disliked running. Then I started running with a couple of girls that I played soccer with and it became something that I looked forward to.

I also suggest you run with mace, in case you "run" into any dogs that like to chase people, or are harassed by anyone.

Make sure you choose good running shoes, and wear them a few times before you start jogging so you don't get any blisters.

Good luck! emoticon

KWHITE1022 Posts: 321
3/3/11 4:08 P

I added HIIT training and it has really helped boost my ability to run on my "long run" days. Its helped my increase my speed from a 4 to a 5.5, which for me seems amazing as I have these short legs. I have low cal multigrain toast with 1 tbls of reduced fat peanut butter for my pre run snack/breakfast, then I usually treat myself to a sweet onion chicken teri 6' sub from subway, with spinach and no cheese for my post workout snack/lunch. A year ago I was barely able to run one minute with out wanting to puke, so I know anyone can do this, baring any injuries.

Edited by: KWHITE1022 at: 3/3/2011 (16:09)
SEESKO Posts: 3,305
3/3/11 3:34 P

*A great choice for a prerun snack is a banana. It is easily digeted. Play with the timing of it. Some runners can eat it and go. I on the other hand need a half hour.
*Also make sure you are drinking plenty even before you begin running.
*Depending on how long you run, a post run snack may not be necessary. Just make sure you are rehydrating. Once you get to longer runs. A balance of protein and carbs is a good choice. (protein shakes, bars, cottage cheese and favorite is an egg white omelet on a whole wheat tortilla)

Stick with it. When I first started running, I couldn't run a quarter mile. Now I am training for my first Marathon. I ran eight miles on Sunday. I did a three mile run today. It is so funny to me that I call that my easy run day. Running has become something I enjoy doing. It is me time and although sometimes tough...not torture.

RYANMANDY88 Posts: 75
3/3/11 1:50 P

Totally awesome inspiration! My running on the treadmill is at 4 for 60 seconds, but I can do it! emoticon

DWOOD3236 SparkPoints: (0)
Fitness Minutes: (0)
Posts: 7
3/3/11 1:14 P

Wow thank you for posting this! I didn't have a very good run this morning. I felt like my legs were weighted in cement and I was going 2 minutes/mile slower than normal. I was discouraged when I got home, but decided that this is a process and I CAN do this.

Thank you!!

MELISSAJANEY SparkPoints: (0)
Fitness Minutes: (16,185)
Posts: 803
3/3/11 12:54 P

Welcome to the club!

I also started with Couch to 5k about four years ago and I am running my first half later this month!

I am so excited for you!! I didn't know ANYTHING when I started running and in spite of that, I loved it anyway (or maybe ignorance is bliss).

This is going to be a fantastic journey for you.

ELLEMAC7 Posts: 2,366
3/3/11 12:45 P

A few things I learned along the way:

1. Don't give up.

2. You might run 4 minutes one day and only be able to run 2 minutes the next. But, the next day you might be able to run 6! Don't let setbacks get you down - it's not a real setback, it's just part of the process.

3. Take a day off every so often.

4. Hang out on SparkPeople and visit a bunch of profiles. They're so inspirational!

5. You CAN do this!

EHULQUIST SparkPoints: (14,246)
Fitness Minutes: (14,252)
Posts: 196
3/3/11 12:08 P

I too am a fairly new runner, started last year with the c25k and ran a couple 5k's but don't have an indoor place to run and winter in NE isn't great for outdoor running. Thanks for the great tips

LORI_CLAIRE SparkPoints: (0)
Fitness Minutes: (300)
Posts: 88
3/3/11 11:39 A

Thanks for posting this thread! I'm thinking about starting C25K too!

SLEEPYDEAN Posts: 1,947
3/3/11 10:52 A

Runners World magazine is a must for runners, and is chalk full of helpful info and workout routines each month. They also have lots of resources on their website

I would say to check out many of the running teams here on SP where most of your questions are answered.

As far as the eating, just start experimenting to find what works best for you, because everyone is different and can tolerate different things. I always have to eat before I run in the mornings, but others prefer not to be of possible GI issues. I usually eat something quick like a Promax, Clif or other bar. And then have chocolate milk or a protein shake afterwards.

If at all possible, go to a running store to get your gait analyzed to make sure you are wearing the proper shoes. If you don't have one close by, check out and their "ShoeDog" system that can help you find the best shoes for you.

Best of luck as you continue with C25K!

KALORIE-KILLAH SparkPoints: (0)
Fitness Minutes: (19,921)
Posts: 5,261
3/3/11 10:51 A


Congrats on starting C25K. I did the program 2 years ago and since then I've run 5k races, a 10k race, and now training for a half marathon this spring! Before C25K I couldn't even jog 1/4 mile without stopping to catch my breath. Great job in starting this new regimen!

First, join the Spark Teams "Beginner Runners" and "Couch to 5K". There are so many people new to running on SP and veterans alike who can give you lots of tips along the way!


+ Stretches. Before you run, do dynamic (moving) stretches. Jumping jacks, "hurdles" (google it, it's hard to explain), and other stretches that require constant movement. After you run, do static (stationary) stretches like lunges, quad stretches, hamstring stretches, etc.

+ Eating. Listen to your body. If you need something in your stomach before you run, eat. If you find eating makes you feel ill while you run, wait until after. Regardless, keep hydrated! I always need to eat before my run, even short runs! My usual "meal" is a slice of bread or sandwich thin topped with unsweetened almond butter.

+ Gear. Well, you're just starting out. Wear what's comfortable. Moisture-wicking fabric is great but when I first started running I would just wear gym shorts and an oversized tee shirt (and sports bra, of course). If you think you'll be doing running for a long time and make it part of your usual routine, invest in cotton-free socks (cotton causes blisters) and proper running shoes. Get fitted for running shoes. It may cost more than you'd like to spend, but I ended up losing a couple of toenails after my first 10k last year because I was wearing poorly-fitting running shoes. Now I got fitted and I have no foot problems whatsoever!


Happy trails!

3/3/11 10:40 A

I started the C25K program today. i've never run before and would love to hear some newbie advice like...

- stretches (my arches and shins hurt and my ankles and knees are definitely feeling weak)
- what to eat before & after (i'll most likely be running in the am)
- gear/clothing/shoe advice

... and any other tips you might have.


Page: 5 of (5)   « First Page ‹ Previous Page 3 4 5

Other Fitness and Exercise Topics:

Topics: Last Post:
Work out Plan 12/6/2016 8:19:59 AM
knee pain 10/6/2016 9:12:28 PM
Any drawback to swimming every day? 10/14/2016 11:44:30 AM
focus..... 1/11/2017 11:45:49 PM
Need help 4/6/2017 8:08:46 PM