I want to start running regularly and need some advice!?

Question

Every time in the past i have started running, I ache for three days (at least) and always end up giving up. Do you know the best way I could approach getting back into it - things like - length of first runs, warming up/down, distance to leave between first/second/third run..basically anything of use to a soon to be reformed lazy git.

Answer 1

just put one leg in front of the other and walk quicker and quicker

Answer 2

Try running when your muscles are "warm" but do not do any intense stretching as a warm-up, do it afterward. And if you are just starting, DO LESS until your body adjusts. So maybe you walk the first part to warm up, then run, and include a walking period to cool down. If your goal is to run one mile, you need to start with a fraction of that, if you are not sore from say 1/4 of a mile run, then do that for about a week and then increase.

Lots of water and a nutritious diet won't hurt either :)

Answer 3

Yes, when you start running you are going to be sore for about the first week or so. It happens, once you push through that you will be fine. If you have never really ran consistently before I would reccomend quarter mile runs, to get your legs and lungs used to it first and not make you unable to walk the next day.
After about 3 weeks of that up it to mile runs and so on incremently. I would reccomend 3 days rest in between your runs for the first 3 weeks, then bring it down to 1 day in between runs. And always warm-up and stretch, before and stretch after.

Answer 4

I absolutely hate running, but when I started going to the gym I started off going on the running machine for 10 mins on a fast walk setting. Then the next week I did something like 2 mins of running and the rest a fast walk. Then 3 mins, then 4 mins and so on...

Answer 5

You might need to start out slower. I would first go and check with your doctor to make sure your body can handle it. ( depends on your age). then start out slower, warm up and stretch, and begin with brisk walking. Set a distance of say, 2 miles. Stay at that level a couple of days, then, begin run/walk that distance for a couple of days.

If that works out for you and you don't have the soreness and stiffness, then increase the distance to the level you desire to run on a regular basis, like, 5 miles. Do that for a couple of days, then, slowly increase the running part while decreasing the walking part.

Remember, you may have to take Motrin or other medications to get over the sore muscles and slight aches we all get from time to time. Don't give up, take it slow and build to the distance you want at a slower pace.

Answer 6

that's stressful to bounce initiate working after an harm. do no longer tension it and attempt to pay interest on strengthening your legs with resistance bands. extremely of working - walk and enable your physique get returned into shape. examine up on books, watch working movies or join Runner's worldwide. Volunteer at races or do issues which you prefer to do once you have been working. attempt strolling then working on your popular trails. go practice in line with threat with skates or using a motorbike. Later upload working returned into your every day recurring which will carry your 2nd wind and help sparkling your head. It takes a recurring and a dedication till now it may come returned. Runners will finally start to run with the aid of fact that's automated. If that's not on your recurring do no longer push it till you extremely miss it. stable success!

Answer 7

the muscle soreness is well known to us the trainers and it is somthing normal and the limites are 3-7 days of soreness and you can limit it by doing some little exercises and stritching but the best way to get to run is to have 15 min of walking followed by 15 min of jogging endind with 15 min of running and before that you have to do some warm up for 10 min and after that 10 min of cool down and if you want the warm up and cool down exer. just contact me
regards

Answer 8

Don't start running immediately, start walking for the first couple of weeks. Don't worry about the distance, focus on solid amount of time 20 minutes. Check out a couple of web sites:
www.usatf.org US track and field site
www.time-to-run.com General running site, but very good.

Answer 9

what you do to get started depends on how fit you are now, your age, your experience with running, and any health issues you may face. The safest way to get started is to begin by walking. Gradually you can walk a little, run a little. Eventually you will be able to build up to just running. If you are hurting for three days after you ran, you over-did it. There is a good web-site by Jeff Galloway on running and walking. Check on your search engine and, good luck with your new-beginnings.

Answer 10

Something you can do, in the beginning and even after you're running regularly, is soaking in cold water afterwards. Many professional athletes do this in "soaking tubs" designed specifically for this, but you can easily recreate it at home.

After you've finished your run and while you're stretching out, fill your bathtub with cold water (enough so your legs will be completely submerged). Pour in ice cubes to get it even colder. Soak your legs in the water for 10-15 minutes. It's tough, particularly until your body becomes accustomed to it, but it's probably the single best post-exercise thing you can do to reduce inflammation and next day soreness and pain.

Answer 11

Once I left the Marine Corps I pretty much gave up running all together. Staying with running is all about motovation. Pain is a part of running and the only way to get rid of the pain is to run another mile. You must learn to fight through the pain. After awhile you'll either go numb or train your brain to turn off.

Remember: Mind over Matter...if you don't mind, it don't matter.