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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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How do you start running?
I used to run... like way way back in the day... and I liked it. Then at the gym, I started with the elyptical and the stair climber and I haven't run in a LONG LONG time. With the weather getting nicer, I want to start running outside, but don't even know how to go about doing it... Any tips?
I pulled this off a site.. does it look feasible you think?
Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.
Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.
Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.
Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.
Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.
Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.
Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.
Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve.
Message edited 3/16/2009 2:21:51 PM.
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Posted 3/16/09 12:26 PM  |
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azoodie
Member since 8/05 8377 total posts
Name:
Team SEXY BACK
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Re: How do you start running?
Looks great to me! Just start out slowly and ease your way into it. Don't overwhelm yourself by trying to go too hard too fast.
Have you ever considered the couch to 5k program? It's very similar to what you posted. A lot of people have had great success with it!
Couch-to-5k
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| Posted 3/16/09 2:24 PM |
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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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Re: How do you start running?
Posted by azoodie
Looks great to me! Just start out slowly and ease your way into it. Don't overwhelm yourself by trying to go too hard too fast.
Have you ever considered the couch to 5k program? It's very similar to what you posted. A lot of people have had great success with it!
Couch-to-5k
I never considered any of them...lol I was looking to find the right one, and this looks good since I can print it out!
Thanks!!
Oh, is there any kind of gear I need to be using? Clearly I need good running sneakers, but anything else?
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| Posted 3/16/09 2:27 PM |
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azoodie
Member since 8/05 8377 total posts
Name:
Team SEXY BACK
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Re: How do you start running?
Posted by Shopaholic921
Oh, is there any kind of gear I need to be using? Clearly I need good running sneakers, but anything else?
Glad to help! 
I suggested it to my friend (a total NON runner) and she followed the program exactly and is now running over 30 minutes straight non-stop and doing her first 5k this month! I am pretty certain VirginiaDeb also followed this program is she is a total running addict too  
Absolutely need a good pair of running sneakers. I would suggest going to a running store and having them evaluate your feet and pick up a pair there. There was just a post about running shoes recently.
Other than that just a good sports bra and maybe some running socks is all you really need. Eventually you may want to get running shorts/shirts that are made of a wicking material that will pull moisture away as you sweat. But I say for now just get the necessities. Good luck!
Message edited 3/16/2009 2:36:24 PM.
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| Posted 3/16/09 2:35 PM |
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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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Re: How do you start running?
Thanks so much!!
They just recently opened up a running store in my town... I'll check it out.. Now I'm EXCITED!!
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| Posted 3/16/09 2:45 PM |
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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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Re: How do you start running?
Oh, one more thing... to follow the Couch-5K method.. is it best to use a stop-watch? What's the easiest way to time myself without adding unnecessary movement? 
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| Posted 3/16/09 2:49 PM |
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azoodie
Member since 8/05 8377 total posts
Name:
Team SEXY BACK
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Re: How do you start running?
Posted by Shopaholic921
Oh, one more thing... to follow the Couch-5K method.. is it best to use a stop-watch? What's the easiest way to time myself without adding unnecessary movement?
Ummm do you have a digital watch that you can look at?
If not do you have an mp3 player? There are things like this PODCAST where you can download free mp3s that go along with the couch-to-5k program. It will indicate when you should switch from walking to jogging. Pretty neat huh?
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| Posted 3/16/09 2:56 PM |
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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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Re: How do you start running?
Posted by azoodie
Posted by Shopaholic921
Oh, one more thing... to follow the Couch-5K method.. is it best to use a stop-watch? What's the easiest way to time myself without adding unnecessary movement?
Ummm do you have a digital watch that you can look at?
If not do you have an mp3 player? There are things like this PODCAST where you can download free mp3s that go along with the couch-to-5k program. It will indicate when you should switch from walking to jogging. Pretty neat huh?
Yes, I have an ipod and that's AWESOME!!!
Thank you thank you!
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| Posted 3/16/09 2:58 PM |
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azoodie
Member since 8/05 8377 total posts
Name:
Team SEXY BACK
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Re: How do you start running?
Posted by Shopaholic921
Yes, I have an ipod and that's AWESOME!!!
Thank you thank you!
Woohoo!!! Welcome back and enjoy!!!
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| Posted 3/16/09 3:43 PM |
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VirginiaDeb
Don't eat me, hippo!
Member since 5/05 9252 total posts
Name:
Deb
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Re: How do you start running?
 Guilty
I am following C25K after never running before... ever! Well, except for being forced to in HS.
I'm loving it! Using the Nike + is a huge motivation for me!
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| Posted 3/16/09 7:49 PM |
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Re: How do you start running?
OOps - double post
Message edited 3/16/2009 9:06:24 PM.
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| Posted 3/16/09 9:04 PM |
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Re: How do you start running?
Posted by Shopaholic921
Posted by azoodie
Looks great to me! Just start out slowly and ease your way into it. Don't overwhelm yourself by trying to go too hard too fast.
Have you ever considered the couch to 5k program? It's very similar to what you posted. A lot of people have had great success with it!
Couch-to-5k
I never considered any of them...lol I was looking to find the right one, and this looks good since I can print it out!
Thanks!!
Oh, is there any kind of gear I need to be using? Clearly I need good running sneakers, but anything else?
Heart rate monitor - to make sure you are in your aerobic zone. This helps you build an aerobic base. It is tempting to just crank it up and work yourself hard - but when you are out of your zone you are working anaerobically, keeping you from getting better at running,and not letting you lose the weight you want. It is the biggest challenge for me to stay in my aerobic zone - I am used to working hard!!! But I haven't been getting the results I want, so I'm commiting myself to my heart rate monitor now!!!
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| Posted 3/16/09 9:04 PM |
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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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Re: How do you start running?
So yesterday was my first day on couch to 5K. It was TOTALLY harder than I though it would be, but I'm so glad I pushed myself to stay on the program.
I downloaded that podcast thing that tells you when to jog/walk/jog/walk.. it was SUPER helpful!
Tomorrow is my next session. I am soo sore today, but refuse to skip tomorrows run.
I think I'm going to try to pick up the Nike+ tonight too, so I have it for the morning.
Thanks again for the advice!
Message edited 3/23/2009 4:24:48 PM.
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| Posted 3/23/09 4:20 PM |
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azoodie
Member since 8/05 8377 total posts
Name:
Team SEXY BACK
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Re: How do you start running?
Posted by Shopaholic921
So yesterday was my first day on couch to 5K. It was TOTALLY harder than I though it would be, but I'm so glad I pushed myself to stay on the program.
I downloaded that podcast thing that tells you when to jog/walk/jog/walk.. it was SUPER helpful!
Tomorrow is my next session. I am soo sore today, but refuse to skip tomorrows run.
I think I'm going to try to pick up the Nike+ tonight too, so I have it for the morning.
Thanks again for the advice!
Woohoo!!!! 
Don't foget if you need to repeat a week before moving on that is completely fine! If by the end of week 1 you think you'll need to repeat it again just to establish a good base you can
Great job!!!!
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| Posted 3/23/09 4:56 PM |
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MissJones
I need a nap!
Member since 5/05 22150 total posts
Name:
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Re: How do you start running?
Yay!!! It is definitely a deceptive program in that in the beginning, you think, "One minute?? That's nothing!" and then you go one minute and you realize DAMN!!! That minute is harder than you thought! But it really benefits you. Stay with it, repeat weeks if you need to and have fun!
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| Posted 3/23/09 5:23 PM |
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Erica
LIF Adult
Member since 5/05 11767 total posts
Name:
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Re: How do you start running?
don't worry about being sore. Everyone gets sore...even when training. The best thing to do for it is to get back out.
Congratulations!!!
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| Posted 3/23/09 6:45 PM |
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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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Re: How do you start running?
Thank you all!! I'll be back out there tomorrow morning at 6am!! I'm so excited about this... it feels good to get back out there!
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| Posted 3/23/09 7:42 PM |
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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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Re: How do you start running?
Oh, I did have 1 question...
If I started on a Sunday, should my schedule be:
Sunday - run
Monday - off
Tuesday - run
Wednesday - off
Thursday - run
Friday - off
Saturday - off
Sunday - week 2 if I'm ready?
It's ok if I don't run friday or saturday?
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| Posted 3/23/09 7:43 PM |
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MissJones
I need a nap!
Member since 5/05 22150 total posts
Name:
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Re: How do you start running?
It's absolutely okay if you take 2, even 3 days between runs. Anymore than that and I'd just repeat that week.
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| Posted 3/23/09 8:22 PM |
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Melmel821
Love being a mom!
Member since 5/08 2776 total posts
Name:
Melanie
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Re: How do you start running?
I like this. I may incorporate this.
I workout at my gym. If I were using the treadmill at the gym what MPH would I set the machine at typically? I know I have to follow what my body is capable of doing but I'm new to this and I don't know what a regular walk is compared to a power walk or a jog or run.
With the weather getting nice it will be nice to do activity outside instead f couped up in a smelly gym!
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| Posted 3/24/09 3:18 PM |
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pnm1654
Mommy to 2 boys!
Member since 5/05 4565 total posts
Name:
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Re: How do you start running?
I started this program on Monday and could not believe how hard it is. lol. Like a previous poster said I was like one minute, that's nothing. OMG, I was so wrong But I'm determined to keep with it and not give up. GOOD LUCK!!! 
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| Posted 3/25/09 7:42 PM |
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Shopaholic921
SUP..
Member since 10/05 5113 total posts
Name:
Brooke
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Re: How do you start running?
I now have the WORST shin splints!!!  I can hardly walk!!
I can't figure out how to stretch them!
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| Posted 3/26/09 4:32 PM |
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VickiRG510
I'M A MOMMY!
Member since 3/09 1042 total posts
Name:
Vicki
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Re: How do you start running?
Im an avid runner. and yes you work yourself up. You shouldnt just go out & try to run a far distance. U need to work your heartrate, stamina & breathing up. That sched looks good.
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| Posted 3/26/09 8:05 PM |
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