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Any advice for a new runner please

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SkiPixie Feb 2013 5:03pm, 4 Feb 2013 2 posts	Quote Pin SkiPixie Wow, I'm overhwelmed by the welcome messages and advice, thanks everyone. I used to believe that I couldnt run at all so this last week has been a revelation to me really. I'm going to do what everyone says and just keep doing the miles and worry about the pace later. And yes, I'll get up to 5k then enter a 10k to keep me motivated. What a friendly place FE is! Thanks x
Lumsdoni Feb 2013 5:03pm, 4 Feb 2013 6,123 posts	Quote Pin Lumsdoni I'm going to jump in here. Well done for starting. Here's my tips. 1. Don't worry about your speed. You will see a lot of people going on about pace per mile, mins per km etc, but we all started somewhere. 2. Start slow, and then slow down. You want to build endurance first, before speed. It will boost your confidence, you'll cover more ground, burn more calories (usually as you'll have travelled further), and at a slow speed will minimise chance of injury. You should be able to hold a conversation easily or you are going to quick. 3. Allow yourself regular walk breaks of a minute, and then run slowly again. Try to take a walk before you really need it. That way you will recover fully within a minute and can run again. You'll then find you are able to go for 20-30 minutes sooner than you thought. 4. Get yourself fitted for a pair of trainers at a recognised running shop (not JJB or whoever is still in business at time of press!). Sweatshop, Run and Become, Up and Running are but a few. This will minimise injury chance. (I'll wait for the barefooot running lot to jump in here!) 5. Rest is important part of training, don't increase your distance or frequency to quickly. Add about 10% a week to your total mileage. When you irst add an extra day to your training drop your usual mileage to compensate. 6. Find a buddy or club or group. It is so much easier to run with others. Most clubs will have a beginners section. See point 2. It's alot more sane to have a conversation with someone else. 7. Pick a goal - enter a local race, or aim to run to a local landmark or back. It will focus your training and keep you motivated. 8. Allow yourself success. Once you've had a good run, congratulate yourself, don't then add "but it was only a mile". A run is a run, a mile is a mile. 9. Allow yourself failure. There will be days when it doesn't go to plan, same for all of us. Don't beat yourself up about it. At least you went. See if you can learn something from it. eg. Ran too soon after food, hadn't eaten for 8 hours, dehydrated, time of the month, hungover, tired, stressed, etc. 10. Enjoy it. It's fun, run with a smile. 11. Take short strides making sure you don't over reach and try and claw yourself along the road. Aim to get your feet landing under you, not infront. If they do they are effectively acting as brakes and slowing you down, as well as taking lot of shock impact. 12. Enjoy it. It's fun, honest. This is entirely different to point 10. 13. Find a beginners running plan Couch to 5k, etc.
wiener dog Feb 2013 5:08pm, 4 Feb 2013 1,046 posts	Quote Pin wiener dog Hi SkiPixie Welcome to Fetch Yes speed will come in time ( promise ). What I would suggest at the mo is to figure out what kind of distances you would like to run/race then build a suitable base mileage up. So for example I mostly run10K to half marathon races so I have over a period of several years built up a base mileage ( currently 50 - 60 mpw ) however I was doing around 30 ish miles a week when I first started to get a good bit faster. I have always then after building a base mileage up based my week around 3 key training runs and then easy paced runs on the inbetween days so for example - Mon - Easy run, Tue - Hill work, Wed - Easy run, Thur - speed work, Fri - easy run - Sat - off, Sun - Long run. The distances/ duration / frequency are all up to you. This kind of training would work without the easy runs inbetween ( I just run a lot 'cos I enjoy it ) so it could even be rotated around say a fortnight or could be done any way you want. Speed increases will occur natrually with a 'sensible' build up of base mileage but speed work like a few intervals, fartleks just random bursts of faster paced running are if you like 'the icing on the cake' and will give you that extra bit of ommph. Hills are good for stamina if you add a hill or two in here and there and can keep good pace up it think how you will fly on the flat! Above all else just have fun play around with different speeds inclines etc, but don't go too far/fast too soon and risk injuring yourself it's really just a trial and error thing it will all get easier if you keep plugging away at it bit by bit. When I started running I was really slow and nearly died the first mile I ran. It does get easier and it does get better. Stick with it and have fun.
Duchess Feb 2013 5:11pm, 4 Feb 2013 2,695 posts	Quote Pin Duchess There are some serious runners here. There are also some very unserious ones. Enjoy iris probably the best advice you'll get. Concentrate on time on feet before you think about speed, and you'll probably find your speed sneaking up without even trying. Parkrun is great,go and register even if you don't feel up to running one yet. And say hello in this thread if you like - http://www.fetcheveryone.com/viewtopic.php?id=49094 - they all know exactly where you're coming from. And welcome to Fetch.
Caterpillar Feb 2013 5:12pm, 4 Feb 2013 7,364 posts	Quote Pin Caterpillar There are all sorts in here though. Some Fetchies started running at County standard straight from the playpen. Not everyone was a late starter, taking up running to get rid of an excess pound, just about able to run one round the block without turning blue the first time out. Not all. Just most of us.
Caterpillar Feb 2013 5:13pm, 4 Feb 2013 7,365 posts	Quote Pin Caterpillar ha ha Duchess!
wiener dog Feb 2013 5:15pm, 4 Feb 2013 1,047 posts	Quote Pin wiener dog What they all said ^ Also I'd like to say that I did no hills/speed for at least about the first two years lol & I did get faster with just consistant running in my case about 3 times a week.
Blackbird Leys ( boy) Feb 2013 5:20pm, 4 Feb 2013 1,747 posts	Quote Pin Blackbird Leys ( boy) Good luck and enjoy your running Don't forget to tie up your shoe-laces tight.
Maz Heeps Feb 2013 5:28pm, 4 Feb 2013 6,871 posts	Quote Pin Maz Heeps but not too tight.....
Maz Heeps Feb 2013 5:28pm, 4 Feb 2013 6,872 posts	Quote Pin Maz Heeps but not too tight.....