I want to go running??

Question

I really want to start running regulary but when I tried recently I realised how out of shape I am, I literally ran for couple of hundred meters and couldnt do anymore....Is there a form of excercise I should do first to build up a certain level of fitness or should I just stick with the running?

Answer 1

Dont try and run a marathon the first time you go.....coz i know thats what some people try to do. Literally take it a minute at a time. Start off running at a speed that you can manage but something that makes you work aswell. Time yourself and run for how many minutes you can. Then walk for a few minutes until you reckon you can go again. When you do go again you'll get more minutes this time coz the first time you were starting from scratch and when you do that your lungs are opening up which can make you believe that youre in a jock(when youre really not). So run, let your lungs open up, walk, run another bit, walk and so on. Go for 30 mins overall if ye can. But the key thing to do is to keep track of the length of time you ran for and aim to better that next run. Running is something that develops really quickly, i mean you may only get 5mins first time but 2nd time you'll get 10 no bother. Your body is wayyyyyyyyyyyyyyyyyyyyyyyyyy stronger than YOU think. You can do it, trust me. Wow that was a long answer....

Answer 2

I was exactly the same, I was 19, around 5 stone overweight & so out of shape when I first started exercising I ran the same distance before my lower back started aching like hell & was knackered.

I started out by doing circuit training at my local leisure centre, starting off just once a week, then building up to twice & in between doing other things (like playing badminton). The circuit training itself contains some running but a lot of other light weight training as well & gets you using all your major muscle groups, and is good for strengthening up your core section around your abdominal & back muscles, which are essential for good technique when running, and strong core section will help prevent lower limb injuries when you do start running.

So that's what I'd recommend, build up your overall fitness & body strength for a short while first (2 weeks min to a month or so) then start running as well. Don't start out going too far though, 1-2 miles max when you start out & if you want to start going further don't add more than a mile or 10 minutes a week to your max single run distance/time. Obviously a good pair of running shoes are a must, and some running socks to help prevent bad blisters (a specialist running shop will help you out with these). If you do get blisters then Compeed are a Godsend, and beware the dreaded runner's nipple, the further you run it's a good idea to wear plasters over them to reduce the friction, although specialist running tops will again help prevent this.

This all worked for me as I started running regular 10k races (loads of fun!) & culminated with the Great North Run in 2003 that I finished in 1 hour 46 minutes (and that without training properly for it - shame on me!).

Also check out onrunning.com for some good advice for training & nutrition.

Hope this is a help!

Answer 3

First, find a course of choice; maybe about a mile or more in length and walk it. It may not seem like much, but if you are that out of shape, if you run it, you'll find out why rather quickly! Increase your walking speed every week and when you feel that you're improving, try walking a half a mile and run the rest. When you can finally get your whole mile run in, then start working on the time. When you can get it to one that you like, hey! Go for another mile. REMEMBER TO PACE YOURSELF!!! Pacing is CRUCIAL to running!!! Especially for a beginner because it's hard to find that personal best pace for running distances. Crunches really help, too! It strengthens your core muscles and helps you to run - plus it's a good way to get abs, too! Have fun!

Answer 4

Try walking as a first form of exercise. Get some music going that will encourage you, and just walk around your neighbourhood to get the body used to moving, and to "feel out" potential running routes.

I was of shape too, and found walking - faster and faster - taking little spells of jogging when I felt able, to be the best way to work your way up to actually running. Overall, be aware that it's a slow process, and don't get discouraged - starting is the hardest thing!

Unkle.

Answer 5

Hi,

Try fast walking to start with for a few weeks. Then gradually build running in i.e walk for a few minutes, then run for a few minutes, walk again, run again etc.

Gradually you will get fitter and find that you are able to run more than walk.

Plus dont forget your stretching - very crucial to avoid injury, especially if you are just starting out. Do a few stretches before your exercise and a good 10 minute session afterwards.

Good luck!

Answer 6

Running is about pain.
I wouldn't recommend it to anyone for fitness. Done wrong it will do more harm to your body than good. And even after you get addicted to the chemicals your body produces when running, and all you can think of is reducing your lap time, it is still all about pain.
Hiking, Swimming, Cycling, Squash, Tennis or even just going for a walk (and breaking into a trot when you feel up to it) are all far better for you.

Trust me, I used to run competitively as a teenager.
Now I Hike and Cycle.

Answer 7

Just go for a long walk. It'll put less strain on your knees and it's more enjoyable. If you do insist on goin running then get back into shape by running up and down stairs. Or you could try running a little, then walking, then running, then walking. Eventually you'll be able to run further each time, and walk less

Answer 8

You could start with brisk walking, and interject a couple of minutes slow jogging through it. Then as you get used to that, make the jogging periods longer and a little faster.

Set realistic goals, it takes about a month of consistent effort to notice a good change in fitness levels.

Good luck, keep it up. Skipping is a good and cheap way to boost your cardio too.

Answer 9

Take it steady if road running, you can injure your knees & back if you do to much & are either overweight or you have under developed muscles.

Try adding a 100 Yards to your run a day & your lungs will soon cope, you need to do weights to on your legs to condition them if you plan on running further.

I suggest running on a track or treadmill at first, the 'shock' on your skeleton will be less as they are cushions, or you could run on grass if you live near fields.

Good Luck, don't worry aboyut your lungs, it only takes a week or so to kick them into shape (much less than the rest of your body.

Answer 10

Go to a park, or wherever you run and have set milestones each time. The first time I ran, OAPs were over taking me and I almost collapsed after 5 minutes! You will get further each time you run, take it slowly and gradually build up your stamina. Make sure you do stretching exercises before you run and after.