First, I just wanted to tell you your post is great, especially considering English is your second language! I wish I could speak more than one. Second, what I would recommend is taking it slow. Don't be afraid to walk some. I've run a 27 minute 5K and I even walked a little bit of it (the rest of the time I was running, but walking isn't going to ruin anything!). :)
I will say that if you're not passionate about running, I'd cross train and use other forms of cardio to strengthen your running gains. Running isn't for everyone, but there are ways to make it more enjoyable. I was surprised that I was faster when listening to slow songs, but they mellow me out and make me enjoy it more I also enjoy doing it outside and constantly changing my workout route, because that allows me to change things up and get different types of running workouts (some of them have more hills, some are flatter, etc).
Ultimately, think of ways to make it more enjoyable. When I first started running, I didn't realize I was asthmatic and didn't think I'd ever enjoy it. Now that I'm medicated and only run when I feel like it, it's a cathartic and wonderful experience. :) Hope you find your running muse!
Fitness Minutes: (25,887)
161 5/7/13 12:51 P
Thanks Archimedes I haven't got the running shoes yet I plan I doing that this weekend I am using the program my sons running club started everyone out with it is similar to the couch to 5k program. I am rather a big girl so I am starting out slow. I never thought I could run again after several ankle injuries in high school due to basketball and other sports. See I never use to be this size and I would rather be the size I was and if that's not possible just to feel good again would be a plus. I will check out your other posts and thanks again for the info.
Fitness Minutes: (299,303)
5/7/13 12:23 P
Congratulations on starting your running program !! Are you using a couch to 5K program ? If you're new to running, you really should start with a couch to 5K. it assumes no prior running experience and will literally take you from your couch and prepare you for a 5K road race. See my original reply to this post for links.
Also, were you fitted for a proper pair of running shoes ? If you've never run before, don't wear any old shoe. Make sure you're fitted for a proper pair by a reputable running or sports store. Wearing the wrong shoe can cause problems with your feet, hips, knees, etc.. a reputable running store will make sure you get the right shoe for your feet. Remember, we're all different and there are lots of different types of shoe.
But once again, check some of the links I posted earlier. they'll get you started.
Fitness Minutes: (25,887)
161 5/7/13 11:21 A
After watching my 10 year old son finish his first 5k I decided to stop making excuses. I WANT TO RUN!. Started my training this morning I have been walking for awhile now so I started interval training .... I am afraid I will admit but it is a good kind of being afraid finding out just what my body can do is amazing.
Why run at all if it isn't a passion...yet? One day, while doing the usual intervals, you may find yourself taking those first few running steps. Passion for a hobby, anything really, doesn't generally happen all at once. Love takes time so keep doing what you're doing and perhaps we'll hear all about that first 5K.
Fitness Minutes: (5,689)
3/31/13 7:46 A
There is nothing better than a post-running "high." It sounds like fear of the unknown is keeping you from running, and all you need is to just DO the first run. Trust me, after you finish your first run, you will feel amazing and like you can do anything. It's like an addiction.
Start slow. Use a treadmill at the gym, and run/walk. You don't have to just run the whole mileage that your 5k trainer tells you - schedules, especially for beginners, are created to train your body for mileage, not time. So, run/walk, and eventually you will decrease your walking time and increase your running time.
P.S. The elliptical will help you - I started cross training and I'm amazed by how much better my endurance has gotten!
Fitness Minutes: (1,299)
10 3/29/13 8:24 P
Thank you for your time and advices.
I did not went running outside today, BUT I did the same intervals training I was supose to do outside on the Elliptical. Not exactly as planned but still some exercice!
Fitness Minutes: (0)
55 3/29/13 4:50 P
Signing up for a 5k was probably a really good idea, it will give you a sense of structure in your training.
You need to enjoy your runs - which means finding somewhere you enjoy running, or finding music you enjoy running to, or getting addicted to the high you experience after running, or getting addicted to logging your runs in a notebook or electronically and looking back over your diary to see how much you have improved.
I wear a heart rate monitor that hooks up to my computer with a cable, so the computer knows how much effort has gone into my running on any given day and I can check how much I ran in any given week. I'm not always sure of the kilometers of the height metres, but the heart rate monitor knows how long I ran for and how much effort I put into it and seems to calculate calories accurately enough, so it keeps me honest - missed sessions show.
Some of the jogs I enjoyed in the fast few months:
- Jogging through the woods in early morning fog in the autumn, surprising some deer from very close up, standing at the open window in my kitchen afterwards taking in big draughts of the crisp morning air, feeling sunlight on my skin, knowing I'd been outside, enjoying my coffee and feeling alive.
-Jogging along the canal towpath in the winter through virgin snow that dampened all sound so I was just left with black water on my right, the dark green forest to my left and the snowy towpath stretching endlessly ahead of me. (I was seduced into jogging too far and had to catch a train home!)
-Jogging out of the forest and along the edges of the fields into the teeth of a blizzard and arriving home looking like a snowman after half an hour
- Jogging out of the forest down into town and along the river feeling spring rain on my skin.
-Jogging through the forest listening to woodpeckers and assorted other noises that might or might not herald the coming of spring.
You also need to work out where jogging fits into your day and whether it fits in at all given the fitness classes you already have in your schedule. If one activity is scheduled (like a spinning class) and one is unscheduled but somehow supposed to happen (like jogging) it's easy to see why one isn't always happening, especially since it also has to fit around your work schedule, your eating and whoever knows what else.
I need to wait for a while after eating before I'm comfortable jogging, so there are basically three potential slots for a jog in a day: before breakfast, before lunch and before dinner. I'm not enthusiastic about the early one - no point taking a break from my desk before I've even got there - so I go for the middle one in the winter and am now switching over to the later one.
Fitness Minutes: (1,112)
3/29/13 4:19 P
Running has always been a struggle for me too. I just stated the C25K program and love it. It's broken down so that it is achievable.
Fitness Minutes: (41,561)
27,167 3/29/13 4:18 P
I agree with ARCHIMEDESII but also am wondering; do you really WANT to do the run or are you doing it because you feel you 'should' ???
If it is something that you think you will enjoy, then it is a good pick, but if it is something that you feel you should 'do', then maybe it isn't the right form of exercise for you. How about brisk walks? at least to start with.
Fitness Minutes: (299,303)
3/29/13 3:36 P
If you've never run a 5K before, don't worry !! You won't fail ! Running in a 5K is FUN !! If you can't run the entire race, then run part of the way and walk part of the way. Many new runners do a walk/run combination. With time and regular practice, you will increase your endurance and speed. But you have to start slowly.
As for training, I recommend you try a Couch to 5K program. This is a program for someone with no running experience. it will teach you how to go from walking to running.
Fitness Minutes: (1,299)
10 3/29/13 3:13 P
First, english is my second language so excuse me if you see a lot of mistakes. :)
I'm kind of new to training and fitness. I was pretty inactive for a while before this year. I've signed up to a gym in january. I take step aerobics classes 2 times a week, spinning classes once, sometimes twice a week. I take yoga and strength training classes occasionally. I've cleaned out my eating habits. (Except from beer on week-end! I know...) I can feel that my cardio and my health is improving. We took "cardio test" in my gym class and my score has improved. I've lost 6 pounds since january 15th. I feel better and healthier in my mind and my body.
My new goal is to start running.
I've singed up for a 5k run on may 11th.
I need to be ready for that day so... I bought new running shoes. I made a running calender to know what to do and when to do it. My ipod is loaded with interval workouts to guide me through my first run. But I just don't go...!
I think I'm scared to fail! I need support, helps, tips.. please :)