Does anyone have running advice for beginners?

Question

I want to try to improve my fitness by going running...but I'm pretty bad at it and I get out of breath easily. I know that ultimately practice is the only thing that will improve my stamina, but I want some ideas for how to start off so it's enjoyable...initially, how far/how long should I aim to run for?

Thanks for any help :)

Answer 1

Aim for a gentle build up over a period of months, if not years. Like any new physical activity it takes time for your body to adjust. If you are truly just beginning with running start by running for a minute or two - or however long it takes you to get winded- then walk until you've recovered. Once you've recovered run again then walk. Try for about 30 minutes of continuous movement and don't worry about the distance you're covering. Over time the running segments will gradually lengthen and the walking segments shorten until you are running for the entire 30 minutes. At that point you'll have a sufficient fitness and experience base to allow you to decide where to go next with your running.

Relax, have fun and enjoy every run!

Answer 2

Most of the answers are pretty good. Personally I don't have any expert advice just some experience. To be honest, I used to run when I was in high school and never had to build up to it since I was doing it since I was a child. Then I stopped for about 7 years and about a month ago I decided to do it again. Running is not for everyone, hopefully you will love it . It releases stress, clears my mind and I feel great after.

So here is how I've been doing it and noticed progress:

First thing you wanna do is start by stretching at least for 2 minutes.That helps a lot. Get on the threadmill or whatever and walk for about 3 minutes and increase your walk speed to get your heart rate up a little. Then increase the speed (not too much) and start jogging and see how long you can do this for.

Stop when you need to and do another 2 minutes walk. Eventually you will notice that you can jog or run at that speed that was killing you in the first 3 minutes for 15minutes straight! Once you reach this point start increasing your speed.

Also, good music is great for distraction. In the begining I challenegd myself to running straight through a whole song, then 2 songs and now I can run for about 6 songs!

I started at the speed of 4.5mph and now I am running at 5.5mph for 15 straight minutes by doing it 3 times a week. Make sure you are not tired, don't eat for at least 2 hours of running time. It makes a difference.

REMEMBER: mind over body!

Answer 3

Here's what worked for me:

Get Good Shoes. I got my first running shoes because they looked good and were on sale. The result: my knees were always hurting after each run. Spend the extra money and get your shoes at a running store. The staff will help you get a good fit and they will even look at how you run if you ask them to. Old shoes are just as bad. You need good cushioning in the shoes to protect your joints.

Walk Before You Run. It really depends on your fitness level. If you're out of breath after a minute of running, then you're better off walking for 30 minutes instead. Keep a brisk pace, enough to keep your heart pumping at a faster rate.

Do Intervals. Once you're ready to move on from walking, start including one-minute intervals of running. You could begin with 5 minutes of walking and 1 minute of running. As it becomes less of an effort, decrease the walking time and increase the running time. Just make sure that your total time is at least 30 minutes.

Listen To Your Body. Running should not hurt. Slow down, or skip a run, just don't keep on pushing when your body is saying stop.

Join a Race. This is very good motivation. Once you're signed up to a race, you're more likely to keep running to get ready.

Have fun running.

Answer 4

If you want your running to become more enjoyable, try these tips:
1) jog with a friend, neighbor, spouse, ect. You can have fun by challenging each other (which will make you work more and you will get more exersize)
2) jog with a dog. If you don't have a dog, get a sporting dog (like a pointer or border collie). If you do, make sure you get your dog checked by the vet to make sure he/she is okay to start a running program too. And make sure you build her up, like you are doing!
3) use and iPod or MP3 player. A study shows that music (rock, jazz, pump, something loud and exciting) gets you going faster and gives you more energy.
4) and, of course, set goals for yourself (realistic, but challenging goals is the key) and congratulate yourself when you meet and/or exceed your goals.

You just have to get out their and run! Try to think of all the positive things, too, like you are getting fresh air, you are getting in great shape, you heart and your body will thank you, you know you will be proud of yourself once you do get out there and run.

Good luck, just experiement around a little bit. You can find something that works for you soon, I'm sure. And remember: always be positive.


As for the aiming how far to run: well, start off by considering how good shape you are already in. If you think you can run 1 mile, start with that, 5 miles, go with that, ect. And increase your distance by about 10-15% each week.

Answer 5

Fix your goals so that they are not intolerable. At first just run a comfortable distance for you so that you do not burn out. Measuring out a pleasant course was crucial for me. Initially, maybe, a mile, or mile and a half. I, then, went for three, and, eventually five. Pace yourself and keep yourself hydrated! Keep a log as to your mileage and add any relevant comments, listening to your body. Look for the Jim Fix Runners Log at the bookstore or on line. Runner's World was a magazine I subscribed to.
Once you get hooked, it's a fantastic feeling. I still remember that my first community 10 kilometer race was mind blowing. I was usually a back of the pack runner, but that did not reduce the thrill. And, keept in mind that you are only competing with yourself. And you will find that once running becomes a habit, you begin to follow a healthier regime in the rest of your life. Best of luck!

Answer 6

Here some tips...

Warm up first, take a 10 minute walk. Do no stretch cold muscles. This can cause injury. After you are done warming up, you should then stretch. When you've stretched for at least 5 minutes, then you can start running, but make sure you stop every now and then to do some light stretches. This will help you not get so fatigued so early..When you are done with your run, cool down, and then stretch one last time and call it a day!

Answer 7

The first step is the hardest...so take it slow. At first walk, maybe 20 minutes at a time. As you feel stronger, throw in a brief period of running,....maybe a max of two minute to begin with. Use commons sense and build on this model. 3 minutes walking, 2 minutes running, 5 minutes walking, 2 minutes running...so forth. slowly increase the running time and decrease the walking time. Shoot for a goal of 30 minutes of continuous running, but give yourself several months to get there. You should be fine. And invest in a good pair of shoes. They will make a difference.

Answer 8

Starting out by walking, then gradually increase speed. Drink water before, while, and after running. Stop if you're out of breath or feel like going to faint

Answer 9

I am also starting to run, I have located in my area a running group that runs together 2x's a week, I think they will be great for giving direct feedback on ways to imrpve

Answer 10

play Dance Dance Revolution.. it's not as good exercise as running, but it'll increase your endurance to the point where you can start running.. it's a fun way to exercise!

(I've been playing it every day since Christmas)