And it was really painful. I only managed 20 minutes and 5 of those were spent walking - I ended up wheezing mess!

This morning I am aching all over and not feeling the best - but I want to go out again tonight. Is it ok to push on even with a few aches?

I think you're doing far too much, too soon. If you're not used to running, you might want to start off walking 2 mins, running 3 mins, repeat 4 times. Then gradually increase your running by about 10% a week.

Today, you should do a different exercise so your muscles recover. Just walk, or swim, or cycle. Run tomorrow.

There's a beginners guide to running in this months Health & Fitness (???) the one with the free water bottle on the cover. ;)

Imran

Sounds like How I started. Go back to something smaller run 3 mins walk 2 as Tree Hugger suggests


Matt Roberts advice
I started with 3 mins and now can do 7 mins x 3 with 3 mins recover time
ie 20 mins. Add a minute a time gradually. Good luck. I couldn't do a minute when I started 3 weeks ago so you will notice an improvement quite soon. If you can manage 20 mins that is when the endorphins start so a good feeling!

This running a few minutes and then walking a few minutes thing sounds like the sensible option.

When I conked out and started walking I thought I was putting in a weak effort so forced myself to run again but I think I will take it easy initially.

Cheers Pippa and Treehugger

Well done on going for a run!
I haven't plucked up the courage to run outside yet, just on the treadmill. Bearing in mind I was physically unable to run before this! Well, that's what I told everyone. So I started 5 mins run, 5 min walk, bit like others have suggested. Now can run 25 minutes at a good speed.. Still knackered afterwards though!

Running for 25 minutes constantly means you must have attained a pretty good level of fitness - once I get to that stage the fat burning process will be well and truly under way!

Keep at it! So true that it gets easier after time... just need to get past the initial hurdle of pain/breathlessness/wheezy/exhaustion! Did 30 mins yesterday without feeling strained - this is a BIG deal for me because I am/was NOT a runner!!!

Well done Emily C

Any tips?? I would love to do 20 mins straight without stopping
Pippa

I think the alternating run/walk thing is good, I built up from that. It really is just gritting your teeth and pushing on. Distraction techniques are also useful -- and always trying NOT to look at the time!! Am sure you can do it! If I can, anyone can... I was the world's worst runner.

I went for another jog yesterday and it was a bit easier. But to be honest I can't see myself enjoying it - pounding along the pavement is really no fun whatsoever

Next time out it's back on the bike! Now the weather has improved I'm hoping the wind chill won't freeze my face off

Hi Emily C
Thanks for the advice. I agree it it really difficult not to look at the time. I did interval running today and managed 4 x 3 mins so 12! Not too bad but I really want to get back up to 20 mins. Another question should you run every day? or every other and do other things ie cycling?

Pippa

Am no fitness expert but think it may be beneficial to have a day off in between, or rather do an alternative form of exercise. I find if I've run really hard one day, the next day I can be quite achy and if I try to run again I can't do as much.
Might just be me though! Good luck building up! I'm able to do 30 mins now. Knackering though. I can't imagine how people manage to run for an hour! - ?!?!?!

Emily C
I agree, most people I see running have a smooth style as they are taller and thinner I am only 5ft 3 so take small strides!

I think you are right re every other day! so will give it a go Well done on hitting the half hour!

hi everyone, i know its a cliche, dont run before you can walk! everyone going from the sofa out into the fresh air for the first time must take it easy. brisk walk 10 mins, then have a nice little stretch, couple mins walk again and break into the slowest jog you can do. the idea is to raise your heart rate a little and sustain that for about 20 mins. any pains slow it down to walking or another little stretch. no pain is your gain! overdo it and it may put you off for good. x

That sounds like good advice ,wondered whether it is easier to start running on tredmill or outside?

When I started running 3 years ago I could only just manage one minute at a time with 2 minutes walk in between each minute of running. I soon built up though and in 12 weeks managed to run a 10K. I have since run several half marathons. The secret for me was to find a programme and stick to it rigorously. I use the BUPA 5 k beginners and then followed it with the 10K beginners (this is free on the BUPA website). You must decide what you are going to do for each run and stick to it. I had never doen any running in 30 years and never imagined I would be able to it. Rest days are important too - you feel you have earned them!! I usually run 3 or 4 times a week but always plan exactly what I am going to do each run. This is a good psychological motivator- you don't want to let yourself down. If I can do it anyone can!!

Only joined today but already done a spinning class, must be working! Think its good to try and do some sort of exercise every day and remember to take the stairs and not the lift, walk to the shop etc etc. It all counts and in this lovely weather its also good for the soul.

hi again, most say the treadmill is easier as you must push off the road, also the road is hard and a lot of the pavements even harder, these can jar your feet ,knees , hips etc. a good place to start is on the grass in the local park, its softer although that can make the muscles work harder. i like laps of the park because if something goes wrong your not far from where you started x

Went for a jog for the first time in years, had to walk in a few paces for a minute or so. The ground didn't help apart from the fact their were styles to climb over and a small bit of river to step over using stones. It took 24 mins apart from being a bit breathless it felt great to be out in the fresh air. Think I'll give it a miss today as my legs fell a bit sore.

Jackie

Probably wise to have a rest day if you did a bit job for the first time in ages. Try jogging on the level to start with grass is good not pavement or road if you have to. Start with a 5 min warm up then jog for say 3 mins then walk and jog

Good luck!

Here's my advice, learned through experience (I'm not an expert by any means, but went from not being able to run to the next lamp-post, to running for an hour non-stop)

* run on tarmac roads, not concrete pavements (but face the traffic, ie right hand side)
* run on bike lanes, but give way to cyclists. It's only polite.
* I don't like grass - too many tussocks to trip you up, and dog mess. But the beach is nice for a change (hard sand not soft)
* an Ipod really helps ... they have a stop watch too
* have goals - get a bus to town and run all the way back, for instance
* vary your route to prevent boredom
* chart your efforts and progress
* buy decent kit - poor shoes will only damage you
* don't wear cotton - it gets wet, cold and clammy next to your skin
* run 3 times a week with rest days in between
* increase your distance not your speed
* increase by about 10% a week - ie. 20 mins in week one, 22 mins in week two, and so on.

Keep at it, running just melts calories!

Living in the country the bus service isn't very good, its miles to the nearest town. There's plenty of open fields and farmland on my doorstep, would of gone out today when I got home from work but I don't want to get soaked.

Tree Hugger
excellent advice!

Treehugger's advice is spot on - I'm not a natural runner but in the last three years, I've really taken to it. The run/walk for a specified time (or distance - say a specific lamp post) is a brilliant way of increasing your distance without being demoralising. Don't set off too fast either - running too fast is a guaranteed way of ensuring you get pooped and out of breath and feel like dying - slow and steady and build up your distance - on a good day, I can run 12 miles now and that's from someone who 3 years ago never thought they'd be able to run a mile

I am following Treehuggers advice and today managed a 45 minute run about 4.1 miles! Will be a long time before I can do 12 miles but considering I only started in March not bad

Any advice welcome

Pippa, that's great seeing you only started in March. From what my motivator Jim has told me, maybe you should introduce some interval training, where you increase your speed for short bursts, to increase your stamina.
I have built up gradually and can now comfortably run for over an hour, but not very fast!

My problem is now bulbous calves! (not the bovine type!) My calf measurements are not decreasing although i am only a pound off target. I still can't get a pair of boots on
Any tips on slimming them down? soon they will
look bigger than my thighs- not a good look!

I think this is a side-effect of being a runner - I am a size 10-12 and 5 feet 8 inches tall, but I have real problems with boots - I often just can't get the zips half way up my leg (and then I usually want the ground to open up and swallow me because I feel such a porker!)

There are boots stores on line that do custom sized boots, so you can pick both the shoe size and the calf size for a perfect fit. I am at work at the moment so don't have my favourites to hand but you could try googling.

Or, try Evans - they are made for the larger lady so tend to come up a bit bigger in the calf.

Didn't mean to hijack the thread to talk about shoes.... how girlie is that!!

I started running 4 or 5 years ago by following the Race for Life programme. Day 1 was run for 1 min and walk for 2, repeat 10 times - it took me 2 weeks of training to be able to complete day 1...

I have now run 2 full marathons, loads of half marathons, 10k races, and regularly run over 6 miles at the weekend.

I have to say it doesn't necessarily feel any easier, but one day you realise that you have had to do a lot more to get to that same feeling of feeling knackered!!

Hi Joanne
Thanks for the interval advice will give it a go.

Not sure about calves I have never been able to wear boots!

Theresa thanks also. It is getting easier but not when it is humid as it is in Bucks today. I am alternating rest days when I cycle as I hope that helps