KnoxyGtt

I really need to get out and start running my fitness is terrible. I dont know if I have some sort of lung problem because i cant even walk up a hill without gasping for air and sweating badly, I cant even shag the burd for anything more then a minute without keeling over lol

Iv downloaded that couch to 5k app on my phone and going to give it a try but does anyone have any good tips?, somebody said to me run as far as you can without fainting and the next time try to beat that distance, but another person said thats not effective and what you should be doing is running for X amount of time then a quick rest then run again.

wirralphil

Saw this on STW last year....


I would consider this schedule from Runners World.
Getting started 30 min running
Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8 Run 30 mins continuously.


STW mode off and now Phil.


I have a habit when running of trying to keep a "good pace" then dying half a mile in. A mate is running a half marathon at Snowdonia on Sunday and he has battered himself for 3 months to do it.


Hope the link helps and gets you on your feet.

bigryrs

iTrader: (10)

I used to do a bit of running in the army cadets but nothing serious! then i was traing for the marines and struggling to run any type of long distance! i didnt join the marines and work offshore instead so started doing more cardio instead of weights all the time and gradually built myself up to the point now im away to do the tough mudder course in august! i can run 10.5k no probs without nearing my limits and my cardio level is very high! all about pacing yourself and taking it slow!

muz

Worst advice EVER, mate. You want to do a series of walks before you even start thinking about running. Then, when you do start running you need to build up gradually. And I mean, very slowly. Otherwise, you'll run a few miles and won't be able to get out of bed the next day.
There will be loads of program's online to follow.
On a side note, invest in some good trainers which suit your running style. Everybodies different, and what works for some doesn't for others. Go to a proper running shop who have a treadmill and follow their advise, dot just go to Sports Direct and get the first pair you see for under Ł30. You need to be looking at spending at least Ł70 I'd say.

KnoxyGtt

Aye I was going to go to a running shop and get properly fitted for running shoes, alot of places online said just nike air max where good for running but i dont know?

muz

Nikes, I've found, are aweful running shoes. I've found Soloman Crossmax to be an awesome all round running shoe, both for trial and road. They do wear quite quick when used on the road though. Shops like Sweatshop or up and running will give you some proper advise. Also, get a good pair of wool running socks. None of this cotton "sport sock" shite. A good pair of running socks will cost Ł10-15 but your feet will feel the benefits.

Cossy Mike

iTrader: (4)

I would start with a simple run/walk for around 20-30 mins 3 days a week and build up from there.

I seriously wouldn't bother with your running shoes until your at running weight and fit enough to run 5 miles without stopping.

Treadmill is a good tool to have or join a local gym and drop the wieght BEFORE you seriously start to run or you'll end with joint problems.

I went to the gym for 6 months and shed 2st 2lb's before I hit the road. Even then I struggled with the running on the road.

Time and patience mate and you'll get there, DONT join a running club as I'd honestly say you have to be at a level of fitness to cope with 8 milers with efforts to keep up with them and it's a training session NOT a race so it has to be intense but not flat out.

I've been running 7 years now on and off and wish I'd of started sooner.

I'm in a running club a regularly do 5k, 10k and half marathons and can 'get round pace' in decent times with very little training.

My training now is,

Monday - REST
Tuesday - 7.8 off road trail run
Wednesday - 5 mile/40 mins easy
Thursday - 8-9 mile with hills
Friday - REST or 30 mins treadmill/easy
Saturday - Track session (varies)
Sunday - Long run 12-16 mile

Running is the king of calorie burning so you'll keep the weight off.

Trainers as mentioned above - I've got loads of different trainers i wear for different sessions and you sure don't want to be buying a fashion trainer from JD Sports or similar.

Go online http://www.startfitness.co.uk/ shop for runners ran by runners.

I'm currently is Adidas as I find they are a better fit now and more responsive for the faster stuff than Asics but each to there own everyones different.

If I've not ran for a few weeks due to injury or illness I'll drop back into my Asics Kinsei 4's or Asics DS.

Adidas Glide 5 - for recovery runs and long runs
Adidas Boston 3 - Tempo runs and quicker stuff
Adidas Adios - Racing flats or track

Get stuck in mate you'll love when you get going!

Ben26

I love a bit of hard running I do , but I find it really hard to gain muscle with the level of running I do .

but I am loosing weight so it must be working . I was 94kg at xmas and now 87


This is my routine

weights in the morning and c.v in the evening

But I do the below workout 3/4 times a week, cant do it every night it just takes it out of me to much, the nights im not doing the below workout ill do around 20-40 min on the stepper ( not holding on like the FAGS do : ) and use the very manly x trainer, legs only so I don't look to gay : )

Right below is my very hard run routine:
1 min walk warmup
then.......

1-2min 13.5kph
2-2:30min 5kph
2:30-3:30min 14kph
3:30-4min 5kph
4-5min 14.5kph

you get where its going there, 1 minute running, 30sec walking and increasing the intensity every time you are running

I can take this all the way 20kph now and im proper fooked after this

At the moment im running/walking this routine at a 3.5% gradient and will go up 2 mozz to 4% as im trying to take it up .5% at the start of every week

I was running this at 1.5% for ages and got into a bit of a plato so needed to push my self

after I do this run I do hill sprints at 13.5kph and bang the % up to 15 , can do that for maybe on a good day 5-6 times then just die

but im defo getting fitter with it
give it a go but maybe start slower

or do the same but 30sec running with 1 min of walking


hope this helps


regarding running shoes, I got fitted my a local running shop, spend 70 sheets on a pair of muzunos and never got on with them, gave me shin splints most of the time, then just went into sports direct and picked up a pair of nike runners and never looked back
im currently running in new balance and are spot on

http://www.sportsdirect.com/new-bala...g-shoes-211008

these are my current ones and give me no hastle at all, bit gutted they are 50% off at the mo lol

remember to get proper socks mate as well, cant spend to much on socks ive found out the hard way
Ben

MikeR

I cant be arsed to write a long reply but as said above

Proper trainers, worth trying a bunch at a decent running shop where they can sort your gait out correctly,decent socks,

My training for the marathon was short/fast medium/vary tempo long/slower than planned race pace.

Best of luck

Mike