Hey guys, I just need some advice on the best way to begin running. I've never run in my entire life (swimming, horseback riding, fencing) but it seems like the best cardio that I can do (since I am currently without access to a pool).

Thanks!

BTW- Is there any way I can help alleviate pressure on my knees? My family has an extensive history of having joint pain and generally crappy knees (my grandfather had 4 replacement surgeries).

In my own experience starting slow is the only way to go, even if, like in my case, it begins with just walking. I ran for the first time ever (when not being chased or forced) a couple weeks ago after years of thinking joggers were stupid idiots out to make me feel bad (they always look so damned content with themselves...). But I loved it. But of course, being 50-60 pounds overweight, I have to be realistic about it. My knees too have a history of unhappiness and at one point doctors reccomended a long and dreadfull series of surgeries. But luckily a nice physiotherapist saved me from that pain and anguish. She told me exercise would get rid of those problems better than any surgery, but i had to take it slow... And to her credit, it worked! never needed surgery and the problems dissapeared!

So recently I started walking again, slowly upping the distance and time till I was doing 10km a day. Once at that point, I tried little runs around a neighborhood park, sticking to the grass to avoid as much jarring impact as possible. Once again I took it slow and would rest frequently, though I would continue walking while resting. I can now run a solid 1.7 km lap around the park before needing a break, and can do it three times before falling down. Certainly no marathon and the breaks get more frequent as I go along, but it is a start. I often think to myself while I am doing it "OMG!!! My fat ass is running!!!" Whereas I wont win any races or impress those skinny little joggers, I feel like 10 million bucks! But it is all about pacing yourself and working your way up to it.

I told a large friend of mine about how good it made me feel, so he took the opposite route and went for a 5km run to make himself feel better. Or so he thought. He got 2 blocks from home, with no stretching or prior training(at 350+ pounds), and tore some muscles in his thigh pretty good, also taking a fall and twisting his ankle. Not only did he not make it the whole 5km, but he could not even walk home and had to get a cab to take him back the 2 blocks he had gone. Some time recovering on the couch while taking pain killers and now he has no interest in continuing working out period. "Running is stupid and not good for you" I believe were his exact words... A positive to a negative in a matter of 2 blocks.....

Preparation is the key. May sound silly, but as babies, we all have to start crawling before we can walk. The same applies to running. Someday I know I will be able to run a marathon, but for now, running, somewhat continuously for 30 minutes is a dream come true. if I had pushed it like my buddy, I may have done EXACTLY what he has done, and decided that running and exercise in general is not worth the effort.

And thats just way too bad....

sirant

If you find the impact on your knees to be uncomfortable there are a few things you can do once you work up your fitness level to running. I strongly suggest a good pair of running shoes. If you have a highschool with a nice rubberized track, run on that's available on the weekend. You could also try running on the grass as it is less jarring on your joints than concrete or asphalt. Interval training while running or jogging up a hill and then walking down will lessen the impact on the way up because of the inclined surface.

best thing to do, honestly, is get an ipod, or n e mp3 player. listening to muzik gets my mind off da workout and lets me run for hrs

I used SELF.com: Fitness, Health, Exercise, Nutrition, Diet from SELF Magazine and their " Reach your goal" go from walking to running in 4 weeks program and it worked for me. It was free to use and they have food logs and exercise logs you may use along with suggested strength training programs they recommend 3x's a week. I was out of breath after a minute the first week and by week 4 I could run 25 minutes uphill downhill anywhere without a problem.

I have been a runner for six years. My advice would be to start slow, interchange walking with jogging, make sure you have a good pair of shoes (you may want to get fitted at a specialty store), and don't become discouraged. As for shock absorption, rubberized tracks and grass are the best and concrete and gravel are the worst. Good luck!

Maybe Steve can provide an article that deals with actual scientific proof of this, but I read somewhere that interval training is excellent. And it's also an excellent way to go from walking to jogging to zipping down the track without stressing you out about having to do a 5k off the bat. I guess the slow-fast-slow-fast-slow helps burn more calories, and keeps you burning calories longer after your workout is over due to increasing your heart rate several times during a workout instead of just once and then cooling down. I'm not expert and anyone out there with clear scientific proof should feel free to either back me up or stop anyone from using my advice.

As for your knees, good sneakers are a good place to start. And remember this may be a good place to apply, "If it hurts, don't do it."

Good luck

Try this Couch to 5k running plan.

To eliminate knee problems, you may want to try an elliptical or bike riding. Something that isn't going to constantly cause shock to the knee joint as running does.

I am an on/off runner. When I do it and stick to it, I am ALL ABOUT IT. I love it!

Then, I take a few days off and it turns to weeks/months

Now I am almost 2 years off of running. I tried doing it a few weeks back and got shin splints.

So, I am biking right now to get my legs into shape AND THEN RUNNING

Take it slow...my fatass body would NOT be able to take the pounding of trying to run 1-2 miles

• Build up a practice gradually, starting with long walks. As fitness increases, start adding jogging intervals during the walks, gradually increasing the time spent jogging, and decreasing walk breaks over the weeks.
• Good pair of running shoes, worth their weight in gold. Thats all the equipment that you need, running is one of the cheapest methods of improving fitness.
• If you have problems with knees, then choose a good environment - flat and soft.
• Warm ups. I run tied to my husky, and it has given me a running injury last year. To avoid repeating it, I carefully warm up, using squats, lunges, high steps, etc before I run.
• Static stretches after a run - followed by a lovely soak in a bath for optimum pleasure.
• Treadmill training. If you think that it helps, and you have access to a treadmill, then, sure, why not. But its not essential.
• HIIT - a method that you might want to consider once your fitness is good. It involves short bouts of all out sprinting separated by periods of gentle jogging.
• Rest periods. Some people run every day - personally, I feel that two or three runs per week are all that is needed for optimum fitness.
• If knee joints are a problem still, consider cycling or swimming instead of running.

Question.

How long does it typically take for a person to change how much they are running or walking? In other words, if I start walking a mile, how long before I make it two miles? Or if I can run for 30 minutes, how long before I start running an hour?

I know that most of this is on an individual basis, but an estimation to any of these would be greatly appreciated.

It is different for EVERYONE.

3 years ago I was roughly 10-15 pounds over-weight and started running. With a month I went from half a mile to almost 2-3 miles.

Then again, I am about 50 pounds over-weight now and I could probably run a mile...but it may take me a few weeks to get another mile.

Friends of mine have gone from 1 mile to 5 miles in a month....

Just different