I need help from other experienced runners!?

Question

I have no fitness program in my lifestyle. I think that running would fit into my schedule the best.

I'm not overweight, but I am so out of shape that two flights of stairs will leave me extremely winded.

I have not been able to find anything on the internet of how to SAFELY start out walking, how far I should walk, should I start out with running a very short distance, etc???? I am just at a loss of what to do.

I know the importance of warming up, stretching, etc.

If anyone can help me plan a schedule, or refer to me one online, I would be greatly appreciative.

Thanks!

Answer 1

At one time I was severely overweight & TERRIBLY out of shape. Now I'm probably right back in the same basket with a great majority of the people in the U.S.

Many years ago, I started walking. Not at a brisk pace. Not very far. Not for much time.
I guess I would consider myself as self-taught.

Each day for about 2 weeks, I walked for about 15 minutes to 30 minutes.

After two weeks, I started jogging and walking.

Gradually the time and distance I was jogging surpassed the walking distance. I THINK I was about 6 weeks into my "program".

Due to my work schedule I always did my roadwork in early-morning darkness. One morning I was jogging in the street [due to shifting concrete, broken or missing concrete blocks, tree roots, etc., sidewalks were too-sudden-of-a change in the terrain.], I was ALMOST hit by a car.

I decided THE BEST place to do my daily exercise was at a high school track.

I continued the program about a year. Very gradually I increased the distance. Eventually, I was jpgging 6 miles per day [24 times around that track]. It took about 1 1/2 hours.

I THINK I did my best to answer your Q! I enjoyed answering it.

VTY,
Ron Berue
Yes, that is my real last name!

Answer 2

Run easy, slow enough so you can talk, when you need to walk then walk, until you feel like running again.
Do this for 20 to 30 minutes at least 3 to 5 times each week, but no more than 6 days.

After 1 month you should be able to run the entire distance and can then increase the distance by 25%.
Do not increase by more distance or do so sooner.
It will be easy for you to go farther sooner, but you are not in condition and it is easy to injure yourself.

After the second month you can increase your distance by another 25%, and run up to 6 days if you want to run that much.
Don't worry about how you breath just breath, it doesn't matter how the air gets inside it all goes to your lungs at the same time, don't time your breathing just take in the air necessary for the speed you are moving.
Take full, deep breaths don't gasp or pant.
Relax, don't carry your arms and shoulders tightly or tense.
Get some good shoes from a running store so they can help you. Get shoes that fit your feet and feel good to you.
All major brands make good shoes, so it is what is good for you that matters.
Drink plenty of water even in cold weather.

Answer 3

Start out slow (seriously! overdoing it may cause injury besides making you want to quit), possibly fast/power walking for a mile every other day. Do this for 2 weeks.

Move up to running a half mile then walking the other half mile. Increasing your running as much as you can.
Try to do this 4 or 5 days a week, for another 2 weeks. Get up to running 2 miles then fast walking for a mile and then normal walking for a mile. Try to get to this point by the end of January. Then see if you can do 3 miles somewhere in this 4 mile workout. Try to do it 5 days a week. All the while, tell yourself how strong, fit and trim you are, and that your body is getting healthier and toned in the most perfect way, right before your eyes.

I did the above and I am now running nearly 3 miles a day (after 3 months) and let me tell ya, after running my FIRST one-tenth of a mile, I would have SWORN that I never, ever could have accomplished that feat. Particularly because I have been an ex-smoker for nearly 5 months.

Good Luck and Good Attitude......

Answer 4

Start off slow and listen to your body. Begin with walking and then a short jog and then walk a little more. Start with a goal of 1 mile mostly walking and then gradually increase your running. when you are able to run more than walk the mile stay with a run for 4 minutes and walk 1 minute cycle. This allows your body to recoup between runs, safely building up your distance. If you are able to walk/run for at least 3 times a week this will help build up your endurance and let your lungs adjust. Stretch after each outing and drinks LOTS of water. Hope this helps! It sure worked for me!

Answer 5

If you join a gym or the YMCA there are people who will tell you exactly what to do. They'll ask what your goal is and start you off slow. Try a beginner "on the ball" class. It's fantastic! They are excersizes you do with a huge ball. Very fun class.

If you are interested in running, I started out on the rower and the elliptical machine. I personally cannot do the treadmill because of shin splints. Besides, if you're on the treadmill, you may as well run outside. (weather permitting) I started in October and just ran my first race today. Came in 2nd for my age division in a 4 mile race. The key is to pace yourself and walk when you need to. I use the rower and the bike to practice my endurance and pacing. I only run on the street twice a week. You'll slowly see yourself lasting longer and longer. Good Luck!!!!!

Answer 6

i will in basic terms talk for staying power strolling yet many different events additionally launch endorphins (the substance that reasons the runners severe), this is only that with the help of working/strolling you get the excellent feeling in my opinion. generally, you get runners severe in case you jog/run a minimum of 40 5 minutes. you may no longer assume it to take place in case you in basic terms run now and returned. i could propose working a minimum of four circumstances a week with a view to sense it and get addicted to it. you'll be waiting to run for 40 5 minutes however. it relatively is the difficult area. for many folk, it takes a jointly as for them to be waiting to do run this long. as quickly as you're able to do it yet it relatively is addicting i could say; even with the incontrovertible fact that, that's what's noted as a "effective habit" because of the fact the impacts are healthful for you bodily and mentally.

Answer 7

Check out Runner's World web site. They have some great training plans.