Advice from you runners

[jamikins]

Hi! I would like to start running for exercise, and I need some encouraging words and advice from you folks that run regularly, especially from the women who were >200 pounds when they started.

I am not a natural athlete, and I have never been a runner. But I'd like to try. My problem is I resemble a slug...when I run all my fat bounces up and down (breasts, butt, stomach) and my thighs chafe. (Humiliating.) Oh...and my heart and lungs feel like they're going to explode after like 1 minute.

So...for those of you who are running successfully...will you share your experiences about how you started, how you overcame the hard parts and any advice you can offer me?

[Elizellen]

Re: Advice from you runners

I would be interested in any suggestions too, as though I am doing weights, elliptical, exercise bike, treadmill and rowing (not all at once btw!!) I find if I try to run on the treadmill instead of just walking my heart rate soars and I get the same exploding heart/lungs feeling in less than a minute.

How do you start if only using a treadmill?

[D-Termined]

Re: Advice from you runners

I'm a former runner/jogger who hopes to get back into it again soon. My advice is to take it slow.

First, I hope you've been walking briskly already. If not, start there. Get your legs used to the pounding. After a couple of weeks then you can start to add jogging into the walk. When you feel good and warmed up during your walk (say 10 minutes in) try jogging for as long as you can. Time yourself. If you managed 2 minutes - great! Next time shoot for 3. Each time out try to last longer than you did the time before. Eventually you'll be at 10, 20 and then a good 30 minutes or more. You'll find when you reach that point, you can push through the dreaded wall and get that runners' high you may have heard of.

When you are running, use slow controlled breaths. Concentrate on your breathing while you run and it helps you last longer and make the time go by faster. I find a lot of people nearly hyperventilate when they start to run. Slow those breaths down.

As for the jiggling and chafing... I'm a guy with moobs. Talk about embarrassing! I wear a tight fitting undershirt to hold 'em in. I'm thinking the ladies would suggest spandex or something similar underneath a tshirt and running shorts. The spandex running shorts can help solve the chafing. I use Body Glide. It's a vaseline like substance that looks like a stick deodorant. Apply it between your thighs and you don't whave to worry about setting yourself on fire. It won't stain your clothes.

You should do some stretching before you run, too. Best thing to do is stretch your calves and hamstrings and loosen up your ankles after you've been walking for about 5 to 10 minutes and before you start jogging. Tight muscles and shin splints can put an early end to your jogging dreams. Don't forget to stretch afterward, too.

Also, you don't want to try jogging every day. Try just 2 days the first few weeks (walk some/all the other days). Then try it 3 days for a few weeks. Do 4 or 5 days/week if you get to that point of comfortable running.

And get yourself the best pair of running shoes you can afford. It helps to get a stride assessment from a local running store. Not all areas have places that do that but if you can find one they'll be able to get you the best shoe for the way you jog.

Hope that helps out. I'm sure some others can add/change what I've suggested. Good luck!

Found a website with similar info

http://www.kristensguide.com/Health/Exercise/how_to_start_jogging.asp

[Adena]

Re: Advice from you runners

Oh, I have lots of advice in this category -- you'll be sorry you asked.

I was around 240 when I started running. Actually, it was (and still is) a slow jog. I recommend doing run walk intervals. Try running just 10, 20 or 30 seconds... and then walk a minute (or two -- however long you need) to recover. Repeat this until you are too tired to run anymore (or about 30-40 minutes -- whichever comes first!). Continue doing this until it feels a little easier, and then slowly add more running time... 20 seconds, 30 seconds, 40 seconds, a minute... you'll soon get a sense for how long you can handle running and how much of a walk recovery you need. Just take it slow and easy at first, but if you're serious about it, STICK with it! Here's the most important advice I can give that I wish someone had told me: For many people, it takes about 2 months for the running to start feeling easier on both your muscles and your breathing. This doesn't mean you won't be able to run further/longer during that time period, but it means it may not FEEL any easier. I have tried running several times before, and always gave up after a few weeks b/c it still felt so hard, I figured I just wasn't meant to be a runner.

Once you are feeling good about your time intervals, then I recommend trying distance intervals... walk a half mile, run a quarter of a mile. I remember how excited I was when I could run a 1/4 mile straight for the first time. That was probably back in November. In March, I ran a half marathon.

A couple web sites you may find helpful: www.coolrunning.com. Check out the "couch potato to 5k" plan. A number of people here have used the site and liked it. You may also be interested in the Galloway method of running (which includes walk breaks): www.jeffgalloway.com. Finally, if you decide to take on a marathon or half marathon... (don't laugh -- it's possible!!) check out the training plans on www.marathonwalking.com. Even though the plans are for walkers, I used it for training for my half marathon and found it very doable.

Oh, and the treadmill question.... walk for a bit, and then up your speed to a slow jog for 30 seconds (or however long you feel up to). Repeat. Try alternating between a 4 MPH walk pace (or slower if you need it) and a 4.5 MPH jog pace.

Hope this helps. I'll put out a call to other joggers around the board to share their 2-cents as well. Best of luck to you!

P.S. I strongly agree about investing in a good pair of shoes if you can afford it. Go to a running store (not just an athletic shoe store), and get fitted. It WILL make a difference. Expect to pay close to $100, but I promise your feet (and shins and calves and thighs) will thank you. If you need convincing, try running in some cheaper shoes or cross trainers a few times, and then switch to the running shoes. You'll notice a difference for sure.

[jamikins]

Re: Advice from you runners

Thanks, Adena. You are an inspiration. When you said you went from 1/4 mile to half-marathon in the four months between November and March...were you kidding? Wow! I can't even imagine running all the way to the mailbox and back without losing a lung.

Please do recruit others to share their experiences and advice. It helps me to know that many others started where I am today and went on to succeed.

[ttdriver]

Re: Advice from you runners

I agree with Adena; start with the Couch to 5k program on the coolrunning.com website. Follow the plan exactly and you'll breeze your way to running 3.1 miles in NO TIME!

When I started running in 2003, I couldn't even run a block. I was 48 years old then. As of today, I have logged well over 7,000 training miles, including a ton of 5ks, 10ks, 15ks, 3 half marathons and 2 full marathons. I am going to be 52 in December. Its never too late, trust me! Just start slow and build steadily.

YOU CAN DO IT!

Betty

[kisstuck]

Re: Advice from you runners

I, too, struggle to be a "runner". I am not a runner naturally, but by choice. Do not expect it to be easy when you start. It does take about 2 months for it to become easier and, personally, I still struggle through some periods especially when I am trying to increase either distance or improve my time.

I started with the couch to 5k program and it has worked for so many people. It alternates running with walking. When I first started, I couldn't even run half way around the track. And the first time the plan called for me to run a half mile without stopping.....I thought I would DIE! I took it slowly and even repeated some of the weeks because I didn't think I was ready to move up. I will never forget the day I ran 3 miles without walking. Now I use the Galloway method of run/walk intervals because I am trying to better my time.

I started running in May and ran my first 5k in July. I am running another 5k on Friday. I am a SLOW runner. I will probably never be very fast, but I am not doing it to win the races. I am doing it for myself, my body and my mind. Does stuff jiggle? Yes. I just choose not to worry about it. My thighs also rub together, so I choose to wear capri length running pants instead of shorts.

Just remember, an 8 minute mile is the same distance as a 15 minute mile. You can do it! Now is the time for you to let your inner runner free!

[Richt]

Re: Advice from you runners

As I am not a woman, I cant really offer you that much advice, but I am an ex 200+ pounder.

The advice you have been given about starting slowly is sound. I cast my mind back to 3.5 years ago, I jumped on the treadmill and really struggled to run 800 metres (just half a mile). In the last 3.5 years I have jumped right up and can now run 13 miles non stop. I will never forget that first time trying the 800 metres, I really thought i would never be able to go any further, like you my lungs and heart felt as though they were on fire.

Taking it slowly and not increasing the distances too rapidly is the only way to go.

As Ttdriver mentioned, take a look at the couch to 5k series, I hear they are pretty good.

good luck in what ever you decide and enjoy your running.

Rich

[ValidRouge]

Re: Advice from you runners

When I first started running it was because I was interested in doing High Intensity Interval Training. Since I was just doing the elliptical machine and walking at that time, my "high interval" would be running. I could literally only run seconds. There were no "minutes" of running involved at ALL when I first started. My heart would beat so hard and fast that it felt like it'd come right out of my chest. And my LUNGS! Yikes, I was in bad shape (I'd just quit smoking too).


I never set out saying "I'm going to try running" or "I want to be a runner". In fact, a year and a half ago if someone had told me I'd be an actual runner...I'd have laughed at them. But I am...and I LOVE it! Just increase your running time/distance in small increments. Push yourself for an extra 15 seconds or whatever time interval it is. You'll really build up fast.

[Evermind]

Re: Advice from you runners

Jamie -

Years ago, I was a runner. Now I'm like you - chafing, lungs burning, etc. I laugh when people talk about how hard it was to go 1/2 mile. I can't even go around my house without stopping.

I'm starting the Cool Running Couch to 5k on Saturday. I tried it once before and it worked, but I stopped, like an idiot.

Wanna be my partner? We can private message about what idiots we probably look like, and complain about the sweating, lung-burning, and the chafing of the legs! And hopefully, we'll keep each other going.....

[2BME]

Re: Advice from you runners

Hey Jamikins & Evermind I would love to start the C25K with you, if you wouldn't mind. I tried it once before but due to injury stopped. I have been contemplating starting again, but I really was trying to find a buddy to do it with. Let me know if I could get off my couch with you.

[jamikins]

Re: Advice from you runners

OK...Evermind and 2BME...let's do it! I'm so glad I'm not the only one who wants this and is intimidated by the challenge.

I would like to start a thread on a forum where we can regularly post our progress, but where we can also get advice from people who are currently running, and so they can "cheer" us on! I'll get started on setting up a challenge and PM you guys when we're ready.

I tried the day 1 of Couch to 5K yesterday. It did not go too well. I was supposed to alternate 60 seconds of jogging with 90 seconds of walking. I got ONE bout of jogging. The other 14 minutes were spent "recovering!" I slept REALLY well last night as a result though...so it wasn't all bad.

Yay! I'm really looking forward to trying this.

[Richt]

Re: Advice from you runners

Jamikins, great idea starting up a thread about the couch to 5k and your progress.

Make sure you start it up in the Exercise section. Betty, Big Runner and myself will be on hand with encouragment and advice.

[jamikins]

Re: Advice from you runners

OK...for those of you up for a challenge...I've started a Couch to 5K thread in the exercise challenge forum. http://www.atkinsdietbulletinboard.c...739#post716739

Ready?

[Adena]

Re: Advice from you runners

Hey Jamie -- so glad you started that challenge. GREAT idea.

You can start a pre "couch-to-5k program"... you don't have to make your first goal to run 60 seconds... make it to run 15 seconds, or 30 seconds, with at least 2 minutes for recovery... you'll get to 60 (repeatedly!) before you know it!