Any runners here?

woofercooker · 27 Dec 2015 at 15:03

Hi is there any runners on here? i am just after some advice.

I'm 30 years old and the only exercise i have ever done in the last 15 years is some weight lifting, I decided i wanted to try running as a hobby to get fitter. I went out on my first run last night, i managed to run 1 mile before i felt like i was about to die had to stop and according to the runkeeper app i used i did it in 9 mins.

I don't know how bad this time is for my first go but i was kind of surprised how far i got tbh and i wasn't even trying to go fast i just wanted to get a feel for running.

Anyway, im kind of disappointed i can only run 1 mile without stopping, i actually enjoyed the run and would love to be able to run longer, How long does it usually take to increase your distance for example how long does it usually take people to go from 1 mile to 2 miles without stopping? obviously this is dependent on many factors but just after a rough idea.

Showboat · 27 Dec 2015 at 15:08

Find your nearest park run (sat @ 9:30 - 5k)
You dont need to run the 5k, but as you get better each week you will be cover more and more and stop less each time. Plus its easier to run in a group / with others.

The fact its on at a set time each week also gets you into a routine.

A nine min mile is pretty good for a first timer.

Indigo · 27 Dec 2015 at 15:57

Quite a big thread here for more questions if you have any.

Running Thread

To answer your question...

A mile in 9 minutes is a good standard and don't worry about not being able to run more than a mile. You'll get faster and you'll run further, progress usually comes reasonably quickly at first too.

One popular plan is the Couch to 5K plan by the NHS. Follows a run walk system, 3 times a week, increasing the running and decreasing the walking as you go through the plan. It's set out over 9 weeks to get people running for 30 minutes without stopping. Which for yourself sounds like it should be over 5K.

As mentioned by Showboat find your nearest ParkRun too, weekly timed 5K and something to test yourself against. The power of running with others should not be under estimated either. You'll meet plenty of people who can help you along the way and when you're experienced yourself you can then pass on your own advise to others.

Another piece of advise is to not try and jump to far ahead to soon. It's better to start slowly, develop stronger muscles and a stronger cardiovascular system and not risk injury than it is to get carried away and set yourself back.

If you don't have them already I'd suggest getting yourself a decent pair of running shoes as well from a proper running shop and having a gait analysis.

jsmoke · 27 Dec 2015 at 21:04

About the same as me 6 months ago, I went for run and wow was I unfit, thought I was finished for good, did a couple of parkruns, and again, they were hard going, then I started cycling(much easier than running). After about 6 months my fitness is so much better, still have a lot of work to do with lungs, but legs are much stronger.

Basically your going to have to feel some pain, push some barriers and be consistent, don't overdo it however and get injured, make sure you have proper running shoes and gear, but it does take time. Also stretch properly, eat properly and just keep persevering.

woofercooker · 27 Dec 2015 at 21:04

Thank's fella's i will have a good read of the linked thread and post any further questions there.

D.P. · 27 Dec 2015 at 21:22

A begginwrs mistake is to try to run as fast/hard as you can. That is a surefire way to get injured. Most of your running should be quite easy, you should be able to have a basic conversation with a running partner. Don't worry about speed or time,worry about form and enjoying tourself. Running will take time but I find it a very linear progression. You may not notice it but lots of small changes continuously happen. A good indicator of progress will be lower heart rate for equal effort, less effort for equal pace, faster recovery, lower resting heart rate, etc. So you might not think a 5 mile run is any better than the 4 yiu did a month before but as well as the extra mile yiu were probably faster and pushed.your heart a little less and will be ready to run sooner.