Total noob here. I've been talked into running, not entirely convinced but if I'm going to do it I'm going to do it properly. Planning on doing the whole couch to 5k thing as a starting point but some friends have also said sign up to parkrun and just give it a go, which is fair enough I guess, but I have some questions -
My knees and ankles are shot. Have been for years. Broke my ankle as a kid, for one reason or another it didn't set correctly so it's a weak point, there is also a history of arthritis in the family so it wouldn't surprise me at all if there's some lurking around. My left knee especially aches most of the time. This could however be down to weight, I'm just shy of 6ft and for the first time in probably 25 years I'm just under 14st, but have been bouncing around between 15-17st for a good few years. Is it worth me going to get the gait analysis done before I even attempt starting out, or should I just give it a go with what I have?
Where do I run/walk? Do I just go wherever my feet take me or should I plan a route, go to a park or something? I'm just on the outskirts of Reading but don't really know the area too well. It's relatively out in the country so there should be paths to follow, I just don't know where to find them, if it makes a difference?
What should I take with me? Keys obviously, a drink? Was planning on taking the phone to keep track, but I don't really have anywhere to put it so think it may be bouncing about all over the place and may not be a good idea?
Kinda got the bit between the teeth so want to get going as quickly as possible, I know what I'm like and even the slightest delay will likely see me put it off, but if I'm going to cause some damage by trying this with what I have i'd rather wait till I have the right equipment.
The great thing about running is you can run pretty much anywhere, straight form your house is the most time efficient obviously and is what I do. If ou live in an area that is less attractive and busier roads then for sure go off and drive to a local park or the countryside. its really up to you what you want. Trails through forests and over hills are going to be much slower, but are very enjoyable and is how i started, but rough trails will put additional strain on ankles.
I use
http://www.sportrouteplanner.com/index.php
to plan routes. Also I look at google street view for certain short cuts etc that would allow me to connect 2 roads that you can't drive between. But to begin with just go out and have fun.
You dont need much with you. To begin with you wont be running far enough to need water, just make sure you are hydrated before you leave and drink some water when you get home. I run with my phone in my pocket a lot, sometimes gets annoying but not too bad. I also have a waist belt wit water bottles, it has a large pocket for the phone. This is good for longer runs. I also have an arm strap but find that very annoying.
I think the main thing for you is just to ease in to it slowly. Start with some walking, pick up the walk to a fast/speed walk, and then break into a gentle job for a few minutes before going back to walking. See how that feels. Within the course of the run you can increase the time running, and the pace a little but you should always be running at comfortable pace and not hyperventilating etc., e.g. if you have to stop because you are totally ut of breath you are running too fast.
Over time slowly increase the amount of running and reduce the walking. Although some walking at the start and end is always a good as a warm up a and cool down. Soon you will find you can cover the 5k without much difficult when it is not too hilly.
If you feel pain when running then stop immediately, walk a bit and try again If it persist walk home. take the next day off, then try again with good walking warmup. If there is pain again then its good to take 4-5 days off. However, there is a difference between sore/fatigued muscles and an actual acute injury. you will probably find calves getting sore as you run more, that is fine and in general a good sign (massage/roller ball etc will help). Pain in ankles, knees, hips, big toes should be taken very cautiously.
