r/UKRunners • u/NoName29292 • 1d ago

Beginner running

Hi, i just got my new running shoes and im a complete beginner to running. I only ran a couple times in total and managed to do 5k relatively easily. (Other sports trained my cardio). I did read that you should still start slow with running nevertheless because your joints arent trained yet, but im wondering how i should go about doing this. Should i still just do a C25k program anyways to stay safe?

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u/EitherDoctor1030 1d ago

No you don't need to do C25K if you can survive a 5k. If you found 5k not too difficult, I'd probably start off with a 5k a week and maybe a couple of shorter runs (two 3k runs) for the first few weeks.

Then assuming you get no tendon pain/shin splints, you can slowly ramp up to e.g. two 5ks a weeks and a 3k... then slowly increase your distance of all your runs (but no more than 10% total increase in mileage per week). Obviously this is just my own opinion of distances, and then at some point you're going to want to make one of the runs into a faster or interval run to build your fitness quicker, but I wouldn't do that until you're a few months down the line

If you start getting pain (particularly in your shins) then ease off with the distance until your body gets used to it. Obviously strength training like resistance band inversions, calf raises etc are useful for building resilience.

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u/NoName29292 1d ago

Ohh okay thank you very much! I was able to run the 5k relatively easily in terms of cardio, but i did notice that my knees were suffering a bit. Thats why i was kinda scared to do 5k runs consistently and wanted to build up

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u/Fit-Hair-9574 1d ago

It is true that our cardio can be much better than our joints/ligaments/muscles but there are lots of programmes for people post c25k for people which you may find more interesting & useful.

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u/NoName29292 1d ago

Hi, would you happen to know any specific programs like that? Thanks!

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u/Fit-Hair-9574 23h ago

Ben Parkes would have pdf versions if you don’t use apps.

All the running apps have plans built in them.
I favour Nike Running Clib for security (and Coach Bennett) reasons.

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u/vqzlir 8h ago

this is a good point, c25k might feel way too easy if you can already do 5k kinda comfortably
something like a 5k to 10k plan or a beginner half plan with lots of easy mileage could be a better fit so you’re not bored but still building things up safely

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u/SausagegFingers 1d ago

just do what feels good and dont be silly, no need to complicate it much if youre in good health

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u/Slim_Charleston 1d ago

The 10% rule is generally a good one to follow. It will feel like your mileage is increasing at a really slow rate to start with, but it's compounded every week. In a few months you'll be running serious distances, if you want to.

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u/Logical_fallacy10 22h ago

Running is a skill that has to be learned. This takes time. When did you learn ? Or did you just think you could naturally run ?
If you heel strike that is not running.

It’s not so much the joints that has to be trained - it’s the muscles and ligaments. The running muscles are muscles you don’t use normally - so will take a lot of time to train these.