Start off walking, build up to running??!

[FatHayley]

Hello, I use to love running when I was younger, then I got boobs, then got fat so stopped. I wanna build my self back up. Any tips and advice?

I'm going to start today, with a 30 min walk. An build It up. Am I best running 5 mins walking 30 then increasing the amount I run ? Or do this for one week then build it up to 10 the next week and so on?
Helpppp

 

[FionaMcd]

Hey.
I don't have any advice I'm sorry but I do want to run as well I walk a lot every week an also want to build it up x

 

[Anahita_x]

Have you heard of couch to 5k programme? It's designed for people who are beginners to running. It really works too if u keep at it and takes 8-9weeks to complete. Just Google it or u can download an app if u have Android or iPhone x

 

[FatHayley]

Hiya ooo I will defo be downloading it!

Started walking, even walked 45 mins last night to my sw class! feel so better for it!

 

[Anahita_x]

Well done, yeah I Love that after feeling! Xx

 

[sheryland]

The couch2 5K programme is really good. I followed it a couple of years ago and was amazed when I could run for 30 mins at the end of it. I've been meaning to start it up again as it's a free way to exercise. I've downloaded the NHS podcasts that I can listen to on my phone while I'm running. It lets you know when to alternate from walk to run and means you don't need to programme a timer/sports watch for each session.

 

[Jenny809]

I've never really ran, even hated it at school 17 years ago! Decided I had to try as it's free.

I started with a walk 5min, run 1 min x 5. I slowly increased the running, 1, 2, 3mins up to 10mins. Then I started running distances, so run for 200m, then 1k etc. I was a wheezing, red wreck at the beginning but it got easier and easier. I ran a 5k in June (started running in Feb) and the most I have now run is 7 miles. I can run for about 90mins. I'm now trying to increase my pace as really want to run 3miles in under 30mins, 32 at the mo!

6 months in and I love it and have much slimmer thighs for it! I had to spend £70 on proper running shoes tho, definitely needed!

Go for it!

Sent from my HTC Desire S using MiniMins

 

[Ms R]

I used to run loads, did a few 10k's in my time and I was a subscriber to Runners World Magazine too. Runners world are now also online and part of the free section is a beginners 8week running schedule designed to gradually get you from sedentary to running 30mins non-stop. I would however strongly recommend you invest in a really good sports bra, I have the Enell which is sponsored by Oprah Winfrey and it's the best sports bra I ever had and I'm a size 36H!! They're bit pricey around £35 if I remember correctly but my are they worth every penny. They're front fastening and give the best support ever. I would also suggest investing in a good pair of running shoes. Go to a specialist running shop like Natterjacks etc.. And they will help you chose the right shoe for you and your gait to help avoid any avoidable injuries and protect your knees with the correct shock absorbance.

Good luck.

 

[rachaeld82]

Hi, I did it slightly differently to others on here, and basically went for a jog and kept jogging for as long as possible one way, then walked back home, rather than doing, say 1 minute running, 1 minute walking. Just depends what works for you. I've heard great things about the C25K programme though.

I started in April time and I now run 3 - 4 times a week, shorter runs of 4 - 5.5miles and a longer weekend run of about 8.5 miles. I found I hit a bit of a wall at 3 miles, and couldn't get past that distance for ages, but then went out with a friend who is a much better runner, and pushed through to 4 miles. If you can get a friend to go with you, hopefully that will be a good motivator too.

Good luck!

 

[slimmersally]

I did the NHS C25K podcasts from Dec-Feb. I still run 2-3 times a week and ran 5k Race for Life in under 30mins in June. Up until last week I still listened to the Week 9 (final podcast) of C25K but the NHS has just made three new podcasts for C25K graduates - C25K+. I've done one so far and it's great - they help to build speed and distance. But first things first!

I agree with all the advice given so far:
1. A good sports bra is essential. In December I was a 34G cup so needed the support. I went to Bravissimo to be properly mentioned and bought a Shock Absorber bra. By April I was back to buy a smaller size - 32F - and sold my old one on ebay for not a bad return considering I'd had over 6 months wear from it. I'm now in an E cup - thanks to Slimming World, running and the gym.

2. Good trainers - but these aren't that expensive - I go to Sports Direct and spend around £30-40. I now have a pair for road running and one for trails.

3. Smart Phone - to listen to C25K podcasts and I also use an app called Runkeeper (there are others). This is free and maps your run, measures distance, speed, times, splits and gives you feedback on your speed etc as you go. It's easy to use and I found it very motivational, even when I was doing walk/runs. It is a wonderful record of how I've improved my speed and distance.

Of course the Smart Phone, podcasts and apps aren't essential but for me they provided great motivation and have kept me going. So has my foxhound who we re-homed from the Dogs Trust. We chose him the week I had taken up running and thought he would be a good choice to motivate me to run. It's worked and he's a superb running partner! I'm about to sign up for my first marathon, which I think is amazing since 12 months ago I didn't and couldn't run and was over 3 stone heavier than I am now.

Good luck and if anyone wants any further advice or encouragement then please get in touch