I want to start running - I'm not overweight - just very unfit. I went for a ....?

Question

....very slow jog yesterday and honestly thought I was going to die!!!

I seriously reckon I only made it 100meters before my heart was racing so much that I thought I was going to have a heart attack.

Embarassing I know!!

What is the best way to get in shape for running. I don't want to run marathons or anything, it would just be great to be a able to jog / run say 3 - 5km's for fitness purposes.

thanks so much for any input /. advice

Sorry for the person who asked, good point - I am 31

Answer 1

There is a program called "from couch potato to 5k". Just type that phrase into your search engine. It is a training program that alternates walking with jogging, slowly increasing the jogging time. For example, the first week you would walk two minutes then jog 30 seconds. You need a stop watch, but it really works. It takes about 9 weeks.

Answer 2

Your first goal should be to see your doctor, and be physically cleared to begin working out. Then, once you are cleared, start off by walking. You want to walk/jog/run at a pace where your heart rate is elevated for at least 20 minutes 3-4 times a week, in order to get into shape. A good target heart rate to start off with is 1.5 times your resting rate. For instance, if your resting rate is 70 bpm, then a good target rate would be 105 bpm. There are plenty of heart rate monitors on the market, some aren't even too expensive. You will find that over time you will have to go at a faster and faster pace in order to be able to do this. This won't get you into marathons, but it will get you into shape for a 3-5k in a short time.

If you're having a hard time getting motivated to work out, talk to your local high school's cross country team. I've never been around a team that didn't let other people run with them on their "lsd" days (long, slow, distance). Our team always had 2 or 3 community members running with us. The girls are getting into shape for a 5k, so it would be perfect for you. There are always stragglers who are on the team just to get into shape, so you won't feel embarrassed.

Answer 3

Ever hear the old saying "You gotta walk before you can run"? Well it really applies here. Do some walking first, about 30 minutes, at 3 days per week. When that becomes comfortable, do brisk walking, again 30 minutes, 3 times per week.
Next, walking as a warm up for a few minutes, then some jogging, then walking as a cool down. Your warm up and cool down period is always important. Keep it up until you're at a comfortable amount of meters.

Answer 4

Start with a 10 minute walk every day for the first week. Add 5 minutes (or less if it becomes a strain) each week. When you are up to briskly walking, say, one mile, start walking & jogging.

There are five components of physical fitness:
1. Aerobic endurance
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body fat composition.

Control (5) with diet. Get (1) from walking, running, biking, swimming, etc. Get (2) and (3) from resistance training -- weights, bands, tubes, machines. Get (4) from stretching or yoga.

See http://www.exrx.net for more info, and go to your public library for some training books.

"Changing for Good"
by James O. Prochaska, John Norcross, and Carlo DiClemente

This book shows the stages people go through to change themselves and gives several techniques for moving from one stage to the next. It is based on 12 years of studying thousands of people who had successfully changed themselves. The technique has been applied successfully in smoking cessation and weight loss, among other applications.

Paperback: 304 pages
Publisher: Collins
Language: English
ISBN: 038072572X

Be sure you get the one by Prochaska. Other books have the same title.
Buy it used through Bookfinder: http://linkwrap.com/4155
Buy it new from Amazon: http://linkwrap.com/4156

=============================================

To loose weight: eat a balanced diet, eat less, and exercise more.
To keep the weight off, you should loose about 1 pound per week.
Spot reducing (e.g. from waist or thighs) does not work.

How much should you weigh?: http://www.dietitian.com/ibw/ibw.html
Healthy weight chart: http://www.fda.gov/fdac/features/2002/102_fat.html

Weight Loss Strategies: http://www.obesity.org/treatment/weight.shtml

Weight Loss: http://www.consumer.gov/weightloss/setgoals.htm
Weight Control: http://www.nlm.nih.gov/medlineplus/weightcontrol.html
Nutrition: http://www.pbrc.edu/Division_of_Education/Pennington_Nutrition_Series.asp
Exchange Diet: http://win.niddk.nih.gov/publications/index.htm
Food Pyramid: http://www.mypyramid.gov/
All about Exercise: http://www.exrx.net/
Inspiration:http://www.jacklalanne.com/biograph.html

Answer 5

gradually increase your distance. so your body can also adapt to the change. i would recommend trying to walk a kilometer or so you know how to pace yourself(for a few days). then you can start to slowly jog and then in about a week and a half jog at a higher pace. and running is not the only way to be fit. there are other sports that you can play--basketball, volleyball, handball to keep yourslf fit

Answer 6

When u start its always difficult. I remeber when i started on the bicycle i was gasping for air after I only did 10 minutes with nop resistnace!!Start off slow but challenge urself. If u consistently continue to run ur body will get better adjusted.
*After a couple of months i now easily do an half-hour with 10 levels resistance added ;)

Answer 7

Start by walking. Then slowly increase your distance and your speed. Then start by jogging segments of your walk. Finally, you can jog the entire distance.

Also, make sure you stretch properly before either walking or jogging, otherwise you will destroy your legs.

Answer 8

walk, walk fast, jog for a few minutes than walk fast until u catch your breathe and can jog again, push yourself, push yourself, push yourself, if you stop every time you heart goes above 80 bpm youll never get anywhere, oh and if your nto doign it at least 3 times a week, you may as well give it up you will do more harm than good

Answer 9

You didn't list your age, so I will assume youre 40(about the middle) For any kind of exercise you should start small and work up,if a brisk walk bothers you, you should see a doctor, just to be safe.

Answer 10

Start slowly and gradually increase your effort. I had to start by walking down the street and back, around the block, down to the park. I'm not a teenager anymore.