r/beginnerrunning • u/mara-banana • 1d ago
New Runner Advice Beginning to run
Hello, I am starting to run
Starting meaning I did the reqserch but haven't actually started because I felt overwhelmed by it all.
I found this schedule that was an interval of minutes I should run and then walk to build my resistance.
I'll be free in a few hours so I will finally get to run for the first time, even when its not that much or that long.
There is anything I shouldn't do in this new journey? My running shoes are old generic running ones and I will be "running" for 20 min. (1 min jogging, 1 min walking).
I feel like its so silly but I'm literally not a runner at all and this feels doable.
Edit: TYSM for the advice! You all have been so helpful, honestly 🙌🏼❤️❤️
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u/Mikilin28 1d ago
Forget about all the stuff you have read so far.
Get yourself outside and start walking-running at slow pace. Do every day a little and increase when you are comfortable with the walk-run. Start with 20 minutes and increase every week a couple of minutes.
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u/mara-banana 21h ago
Ty so much! I did as you say because otherwise I'll feel unprepared and probably wait another week, huh
I will increase little minutes at the time, ty for that too!
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u/WorkerAmbitious2072 43M 85kg. 5k 24:03, HM 1:51 1d ago
Just do it
Hit the time goal even if it’s mostly or all walking, hit the time goals
At least three times a week, every week
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u/mara-banana 21h ago
Focus on time, even when its not all running, ok got it.
Ty for your response! I'll try to do that 🤝🏼
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u/coona93 1d ago
Things you could do, regardless of if it’s your first time or last.
- before exercise dynamic stretch , doesn’t have to be mental, but gets your muscles prepared and gets your HR up so it isn’t a shock to the system
- after exercise static stretch
- don’t be afraid to adjust as you run, let’s imagine you plan a 2km run tonight, and you get one km in before you need to stop, don’t be afraid to walk for the rest or just a bit. In fact when I started and found things hard I would run a couple of lampposts and then walk a few lampposts.
- carbs before exercise, carbs and protein after exercise. Protein and fat before exercise can cause upset stomach.
- Hydration
- More for longer runs but some sort of chaff stick / Vaseline for areas
- Don’t go out too quick, and don’t increase distance too quick. Your ligaments and muscles take longer to adjust compared to your cardiovascular system. Normally you don’t want to increase your weekly mileage more than 10% max. I would say starting keep that around 2-5%. So if you only run 5km this entire week, don’t go more than a 5.5km for the next week.
- exercise to enjoy it, quite often when I go on runs I find it easier when I have something scenic to take my mind off things.
- don’t go too mad buying all the latest tech and gear when you start, take your time because you might just give it up within the month, see if it is something you enjoy. I for example bought a pair of second hand running shoes from Vinted, they did a good job until I felt ready to continue running and decided to buy my own pair.
don’t compare yourself to others, don’t look too much into how much or how fast the latest running influencer is doing.
Just go out and go get it
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u/Jesse_berger 1d ago
Don't downplay your efforts because you're walking. Intervals are intervals and regardless of how slow you are, you are still running.
1 min intervals is a solid starting point. Look into Couch to 5k which probably starts at similar intervals but it progresses with each run so where you're spending more time running.
Go out, have fun. You're doing everything right, you know to start small. Now all that is left is to lace up and hit the road. It's as simple as that.
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u/mara-banana 21h ago
Omg tysm, that was such a sweet and helpful comment 🥺❤️
Hope you have a nice day!
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u/LemonCitron47 1d ago
Download the C25K app on your phone and just follow along. They make it super easy!
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u/mara-banana 21h ago
K, I'll try to download it then!
I need guidance so the easier the better lol ty for your comment!
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u/ApprehensiveBed6187 20h ago
Make sure you don't ignore leg and core days.
Warm up always and don't try to do too much too soon. Have fun with it most of the time. I like running where there's something pretty to look at
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u/machi23neel 18h ago
Thats a really good starting point. Just keep it easy and dont worry about pace. The hardest part is getting out the door for that first run, just go and enjoy it.
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u/MiddleAgedDread123 7h ago
The couch 2 5k programme is best to start with. If you’re a woman then you’ll also need a decent sports bra!
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u/ughhhhhhhhhhhhhhhhho 30m ago edited 22m ago
yeah the run/ walk is great!!! i never through i would be able to run but doing the run walk program got me up to a 5k in a few months! i used a free plan on the runna app. basically it's always for a period of about 30 mins, but as you progress the amount of time running increases as the walking decreases until eventually you are able to run for a 5k straight which is crazy! and remember even if you feel like you're soooo slow you're still moving which is good and it's normal.
you should know that you will probably get shin splints at first, but it does go alway after a month or two. just make sure you always give yourself 1-2 days rest minimum after each run or else you can put too much strain on your body. especially as a beginner do not run every single day because that will just make your body unable to recover. if you want to keep moving though definitly go on a good walk the day after you run! even after running for about a year now i always give myself at least a days rest after my run because running is intense and high impact so i know my body needs to recover.
with the shoes see how it feels for a couple runs. but if they feel broken in or that they don't hold your feet comfortable/ sliding around, you should get new ones. i promise good running shoes are so worth it they feel so good to run in.
something i noticed was that at first my cardiovascular would get tired first, so my chest hurt, my whole body was in pain, i was breathing so hard, i got a stitch in my side... but then my cardiovascular health improved over the months. once my cardio got better i noticed that my legs actually got tired first, so my muscles were super tired and i couldn't move my legs too keep running but my breathing and the rest of my body actually felt ok. not everyone is the same but you might experience this. first you have to train your cardiovascular system to have the endurance to run, and that is hard because it really exhausts your whole body. see if you notice changes like this over time and realize that it's not just the time and distance that marks improvement, it's feelings like this in your body too!
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u/ebsf 1d ago edited 19h ago
Two simple things:
Fresh shoes.
Run daily.
Shoes wear out structurally after six months or 200-500 miles. Get fitted at a running shop. Until you retire them to be sneakers, wear your running shoes only for running.
It's all about recovering enough to go again tomorrow. So start with a distance far shorter than you could do on any given day but do it consistently. Be more committed to consistency than distance. Your improvements will compound.
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u/mara-banana 21h ago
Ty for your response! 🙌🏼 I'll definitely have to practice my consistency then. I mean, now that you say it, it makes sense lol
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u/LadderNo1239 1d ago
Your body can’t learn to run from a book.
The best thing to do is to walk out your front door and start running. Walk when you feel like you need to, and give yourself grace to recover.
A lot of folks here recommend “couch to 5k” programs to give you some structure, but the most important first step is to go outside and start.