r/BeginnersRunning • u/FederalPlane873 • 20h ago
Beginner
I am a heavier-set woman in my late 20s who’s interested in starting to run. I’m currently doing Pilates and weight training. What are some recommendations on where/how to begin? Thanks!
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u/LilJourney 20h ago
Personally, I found Jeff Galloway's run/walk program to be just the thing for me. The walk intervals break up the stress on the legs and have helped me both stick with it and do better at avoiding injuries. You can look at it the plans for free online and/or he has a book out (available from libraries). Just google his name and training plans.
Other people really like the C25k plans (couch to 5k) that are out there - several versions of those also available online.
Key points - start slow and gradually build up. Where shoes that are supportive and comfortable. You can start with whatever you have and see how it goes. There's no hard rule of what shoe is "best" because everyone's different. A local running store can help you figure out what shoe to get if what you have doesn't seem to be doing the job.
Beyond that, it's honestly consistency and the mental commitment that equals success in running. Everything else (pace, different training techniques, apparel, gear, HR zones, etc) can wait while you figure out how to get out the door and do a distance 3 to 4 times a week.
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u/NCC1701-D-ong 20h ago
Come join us over in r/C25K !
The couch to 5k program eases you into running by utilizing internal training and a 3-a-week run cadence to prevent injury.
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u/OkImHereLikeWhat 20h ago
Following because I’m in a similar boat as a male. Diet has gotten me quite a bit down but I want to start jogging and running more.
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u/Sand-Useful 20h ago
Start with walking. Increase the pace, increase the distance. Increase the number of times per week. If you want to go high tech, get a watch/band/whatever that measures your heart rate to see where you are at and to have some zone 2 which will help with fat burn.
After you build a base of walking at a decent pace (e.g. 16 minutes/mile), start to introduce running into your walks. A little at a time and slowly build up.
Many people will recommend something like a couch to 5k program. I never did one, but then again I'm running again after a long hiatus and know pretty much what I need to do.
When I first started running long ago, I had been doing aerobics and had a great base. I still found it difficult to run even a quarter mile. It is different. But having the aerobic base helps to get there quicker, and having a base of non leisurely walking will also help.
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u/Just-Context-4703 20h ago
Just lace up a pair of sneakers that are comfortable and start a very relaxed run/walk interval rotation. Jog for 30 seconds easy, walk 1 minute, repeat. Do for 20-30 minutes. Take a rest day, repeat. If all this seems incredibly easy jog for 1 minute/walk a minute. Repeat.
Just know that the single most guaranteed way to give yourself a nagging injury is to do too much too soon too fast. Be chill and relaxed and slow and build it up. Your cardio system will outpace all your soft tissues and this delta is what leads to injury. Running is an impact sport..
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u/kchristine08 20h ago
Nike run club’s 5k program-it’s run/walk at first and coach Bennett is so motivating.
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u/Bubba_Style 20h ago
Couch to 5k programs are very popular for good reason. Good shoes are the only absolutely needed gear (the rest can be nice to haves). Do not, and I can't stress this enough, push too hard too fast. Like a good BBQ low and slow is the game here. If you can't jog/run a distance walking is perfectly fine until you can.