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Best method to slowly introduce running? (self.Fitness)

jenners5309 が 投稿

So I used to run but haven't in awhile. I want to get back into it, but can't seem to stick with a plan that slowly introduces me to running. I always end up overdoing it and hurting myself. What's a good running plan to slowly work my way up to half marathons?

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[–]helpful_shawn_ 254ポイント255ポイント  (68子コメント)

/r/C25K

[–]0x6835 88ポイント89ポイント  (40子コメント)

/thread

[–]lolthr0w 6ポイント7ポイント  (38子コメント)

Daniel's Running Formula.

[–]sardinemanR 2ポイント3ポイント  (37子コメント)

+1

You can borrow it from the library and just photocopy the plans even. That is what I did, I read the entire thing but only have my photocopies now.

Although realistically it's just a combination of walking and slow jogging and slowly building up to running.

I no longer run now though.

[–]lwhite1 1ポイント2ポイント  (36子コメント)

Why not?

[–]sardinemanR 2ポイント3ポイント  (35子コメント)

Always hated it, and there are a lot of really negative long term effects for it. I prefer a few other methods of being in shape.

[–]sAfuRos 4ポイント5ポイント  (21子コメント)

Ah, the anti-cardio /r/fitness broscience circlejerk.

Here's a collection of actual studies about

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556152/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2667877/

http://www.ncbi.nlm.nih.gov/pubmed/20546545

http://www.ncbi.nlm.nih.gov/pubmed/23377837

http://www.ncbi.nlm.nih.gov/pubmed/16790540

http://www.ncbi.nlm.nih.gov/pubmed/15106067

But yes. Tell me more about how running has these "negative effects" on your knees, hips, or ankles that you read about on a blog

[–]MeOfAllTrades 5ポイント6ポイント  (8子コメント)

I know people hate anecdotal stuff but i stopped running because it really made my knees and ankles hurt. Indoors or out, different shoes, heel to tie, running on the balls of my feet(which for some reason felt more natural to me). It didn't matter. I tried changing my form, joint supplements. I loved the way it made me feel, but my joints couldn't take it. I don't know what long term effects this would have had but I'd rather not risk it and j switched to rowing and incline waking. Those seemed to be better for dropping weight for me any way.

[–]lolthr0w [スコア非表示]  (1子コメント)

Could have been you injured yourself early starting too fast and didn't stop when you should have. Also may be due to being very heavy while your ligaments and tendons aren't used to it, muscle or otherwise.

[–]MeOfAllTrades [スコア非表示]  (0子コメント)

I mean I was 220 at 6 foot 2. And I was climbing and lifting also. I wasn't super overweight, just wanted to cut down a bit. But it could have been part of it for sure.

[–]sAfuRos [スコア非表示]  (5子コメント)

Certainly there are exceptions - anecdotes are anecdotes for a reason - and i'm sure that in your case you may be prone to injury from running. But statistically speaking, running and runners have better joint health than non-runners. And as demonstrated, there is no correlation across the population.

If you have had prior knee, ankle, or hip injuries, or if you have become injured directly from running, then great - do other forms of cardio. But the simple truth of the matter is that for developing cardiovascular fitness, running is top tier for the vast majority of people.

The circlejerk on this subreddit is just people trying to justify the fact that they hate running/don't run/too lazy to start/have bad cardiovascular fitness to avoid running, when in fact for most of them it will only be a benefit.

That's what i have a problem with.

Reading threads where people say shit like squats and deadlifts are equivalent cardiovascular workouts to running is just pathetic. Anyone who has ever run and worked out and is honest with themselves knows that its simply not even close to true.

[–]lolthr0w [スコア非表示]  (0子コメント)

But the simple truth of the matter is that for developing cardiovascular fitness, running is top tier for the vast majority of people.

I'm a runner and I still think it's a "sort of meh" on the cardio scale. You can learn neat skills while also getting your cardio in, or you can get better at distance running. Maybe this might be useful for you but it's not really going to be useful for many people.

[–]MeOfAllTrades [スコア非表示]  (3子コメント)

I loved it. I was really bummed that I felt like I had to stop. I'm pretty sure I didn't injure myself but I may have just not noticed. I was also rock climbing a lot at the time and lifting though. Maybe I will give it another go and really focus on form. Any tips on places to reference for that?

[–]Considerable [スコア非表示]  (1子コメント)

No one is here is arguing that running causes osteoarthritis, which is what most of those studies are suggesting against. Running, however, inherently is high impact, and thus can exacerbate pre-existing injuries or weaknesses. A major reason I don't run anymore for cardio (switched to cycling) is because I injured my knee running cross country in high school, and switching to a low impact form of cardio has great improved my knee health.

[–]sAfuRos [スコア非表示]  (0子コメント)

On the contrary, people in this thread are strongly suggesting that running has bad effects across the board. Will agree with you that for people with injuries, running will exacerabate, which is precisely what several of the studies i've linked also conclude.

But as for the OP i replied to? He just throws out the blanket statement that running has lots of longterm negative effects with no qualifications whatsoever.

[–]nvrchng [スコア非表示]  (2子コメント)

Are you sure you're not a biker? It's atypical to see this level of butthurtness from a runner.

[–]nvrchng [スコア非表示]  (1子コメント)

He was also talking specifically about running, not about cardio all together. Huge difference...but I am sure you know that since you are so well read.

[–]sAfuRos [スコア非表示]  (0子コメント)

Uhhh...you realize you just responded to yourself right? Forgot to sign into your alt?

[–]sardinemanR [スコア非表示]  (6子コメント)

Ah yes, start your post with an insult, then link things you probably don't understand.

What is your degree in btw? Mine was in Biology. I've competed in several sports, including combat sports. I've actually had a nutritionist and a team of trainers.

I'm not going to waste my time arguing with you. Next time, if you want a real discussion, don't start out by just insulting someone and making assumptions on them.

[–]sAfuRos [スコア非表示]  (5子コメント)

Lol. You have an UNDERGRADUATE degree in biology (not even human bio) so now you're an irrefutable expert who doesn't need to provide any sources and can disregard 7 scientific, peer reviewed, ncbi studies

Shit you got me. You really showed me up.

Keep on posting in /r/foreveralone about your extremist theories about how people interact and how short people should only pursue non-white girls. Is that your biology degree science coming through again?

[–]sardinemanR [スコア非表示]  (4子コメント)

What is your degree, and how is any of what you wrote relevant?

Do you know how to even discuss a topic at all? I think you might be retarded.

[–]goodbetterben 1ポイント2ポイント  (10子コメント)

I don't want to down on people getting in shape and my wife loves c25k but I 1 million percent agree with you.

[–]sardinemanR 0ポイント1ポイント  (9子コメント)

Yeah, it can help to get into shape, and some people do enjoy it, so that's fine for them.

But really diet, resistance training and light cardio of any type is good for that, and from what I've read it's something like 95% a combination of the former two, with a very heavy percentage purely on diet.

Then once you're in solid shape, you have room for leeway and exercise alone might be enough. Although this is all also probably age dependent. I never thought I'd have to watch my diet in my early-20s, but in my 30s it does seem to be a requirement.

[–]lolthr0w 1ポイント2ポイント  (4子コメント)

But really diet, resistance training and light cardio of any type is good for that, and from what I've read it's something like 95% a combination of the former two

Ok, popular misconception, kind of. Resistance training and diet combined can make you look like a fitness model on that alone, 0 cardio necessary. At the same time, this does not guarantee at all that your cardiovascular health will be up to par.

I never thought I'd have to watch my diet in my early-20s

An excellent diet will always beat an unmanaged diet at any age. You may still make gains that fit your goals but there's no guarantee it will be anywhere close to optimal unless you check.

[–]altiuscitiusfortius 0ポイント1ポイント  (1子コメント)

True. Im not interesting in looking good (well maybe I am a little), but im interested in having great cardiovascular health, seeing as my parents, uncles, aunts, grandparents, etc, almost all died of heart attacks in their early 50's. I want to avoid that. I want a healthy heart. So I run, and I do the elliptical when running is too much.

[–]sardinemanR [スコア非表示]  (1子コメント)

Light cardio is more than enough for cardiovascular health.

[–]principaldilemma 0ポイント1ポイント  (3子コメント)

briefly, what negative effects does it bring?

[–]Youre_Government 0ポイント1ポイント  (0子コメント)

It's not unheard of for runners to run through their hip replacements or blow out their knees or ankles over time. However, I think that really applies to people who run for more than just fitness. These are people who run hundreds of miles a month. I doubt that running like three miles a day would lead to that kind of damage

[–]jacketsarekindacool -2ポイント-1ポイント  (1子コメント)

Unfortunately it's really not good for your knees or ankles. A lot of people will say it builds muscle to help support your joints, but really the constant compression of your joints moving along with the impact of your feet to the ground will cause serious future side effects. If you're looking for low impact cardio exercises try spinning or the eliptical.

[–]lwhite1 [スコア非表示]  (0子コメント)

Ok gotcha. Just wondering. I kinda feel the same way and am trying to convince my wife of that.

[–]BentonLewis [スコア非表示]  (0子コメント)

I always hated running as well. So I joined a track group. Something about having a coach yell at you motivated me. Now I don't mind running or sprinting (I enjoy most of it) and I've knocked off about 4 seconds on my 400m dash. Just thought I'd chime in.

[–]ywecurWeightlifting 0ポイント1ポイント  (0子コメント)

God damn Shawn always closing threads by being so helpful!

[–]Gyuudon 19ポイント20ポイント  (0子コメント)

The best program. I remember way back when I didn't have a training program to run and I would just get exhausted after about five minutes, legs hurt, calf/ankle cramps and just give up. Then I tried C25K and now am trying to improve my 5k time.

Thanks C25K! You saved my life.

[–]formsofforms 1ポイント2ポイント  (7子コメント)

I like this program, but how do I do it? When it says run for X distance, or for X time, how do I determine that? I don't think I can count when I'm running, or keep looking at my watch, and I don't live near a track.

[–]GoFidoGoGeneral Fitness 2ポイント3ポイント  (3子コメント)

Don't overthink it. If you use one of the many C25K apps, it will log the distance or time and tell you when to start running, walking, stop etc.

[–]formsofforms [スコア非表示]  (2子コメント)

I don't have a smartphone

[–]NomadPixel [スコア非表示]  (0子コメント)

Check distance on Google maps or similar, set your unsmart phone's timer to the time. Stop running if you reach goal or alarm rings, whichever is first.

Or continue, I haven't read the article.

[–]chamclouder [スコア非表示]  (0子コメント)

https://www.youtube.com/watch?v=2-CnmVVHIzU

[–]capriyeahyeah [スコア非表示]  (1子コメント)

Do you have an mp3? The NHS does a podcast you can use. Just listen and run or walk when it tells you to. It comes with it's own music, a little cheesy but it's works.

[–]Gawd_Awful [スコア非表示]  (0子コメント)

Most people use it on a smart phone with headphones. It will tell you when to start and stop running/walking.

[–]altiuscitiusfortius 1ポイント2ポイント  (0子コメント)

c25k worked for me.

In three months I went from getting out of breath walking up the stairs, to running 5km 3 times a week like it was nothing.

[–]wineandwoman [スコア非表示]  (0子コメント)

Yup c25k worked for me. Started in January & about a month away from finishing the follow up 10k program.

[–]wheezymustafa [スコア非表示]  (0子コメント)

Yep. As someone with serious asthma, this was the gateway into running for me.

[–]CTHarry 20ポイント21ポイント  (3子コメント)

I just finished Couch to 5K. I was 219 lbs. when I started, 9 weeks later I now weigh 193 Lbs. I quit drinking soda and alcohol. I didn't change my food diet at all. It becomes addicting, you will feel a need to run.

The app I used was C25K by Active ($1.99) - It's worth every penny. $0.08/lb

[–]takeaways-and-crisps 1ポイント2ポイント  (1子コメント)

I have that app as well and have run it 3 times now (because I keep quitting for various reasons). I really enjoy it. If you're looking to build your distance, check out their 5k to 10k as well. It's also pretty enjoyable and there's nothing like running with sprints thrown in. It feels exhilarating.

[–]Youre_Government 0ポイント1ポイント  (0子コメント)

I got a bundle with c25k, 5k to 10k, and 10k to 13.1 for like $5 a while back. I'm pretty sure it's still available. Still finishing up c25k, but can't say enough about it. I'm thinking the other two are probably less helpful since the c25k covers the hard part, but I'm sure they're still good apps as well.

[–]jacketsarekindacool 0ポイント1ポイント  (0子コメント)

Congrats on the weight loss!

[–]Anatidaephobic_Duck 29ポイント30ポイント  (2子コメント)

Look into couch to 5k. Great, structured program that is designed for people with no running experience. Follow it as written and you will build endurance. After you can comfortably run 5k, build to 10k and longer with other programs.
/r/c25k
http://www.coolrunning.com/engine/2/2_3/181.shtml

[–]WATEXNP 3ポイント4ポイント  (1子コメント)

My husband- who HATES to run- completed his first 5k with this app

[–]Youre_Government 0ポイント1ポイント  (0子コメント)

Same here. I've never been a fan of running, and the few times in my life that I tried to get back into it after high school were total failures because I just wasn't doing it right. Now I'm just about done with c25k, and it's been a breeze. I look forward to my runs because I feel amazing afterwards, not like I'm going to die.

[–]GarmWintersmith 22ポイント23ポイント  (0子コメント)

Zombies, Run 5k training was an amazing C25k program for me.

[–]prosper1982 13ポイント14ポイント  (1子コメント)

Have you tried /r/running? There FAQ give links to several plans based on current level

[–]Li54Running -1ポイント0ポイント  (0子コメント)

Yep this!

[–]mark90909 4ポイント5ポイント  (2子コメント)

Try looking up NHS Couch 2 5k. It's a series of podcasts with music and someone telling you when to start and stop

[–]nongshim 1ポイント2ポイント  (0子コメント)

I love Lora giving me motivating speeches.

[–]Salimbo 1ポイント2ポイント  (0子コメント)

I.

<3.

You.

[–]LukeFiasco 13ポイント14ポイント  (6子コメント)

Just do it.

[–]hornyhooligan 3ポイント4ポイント  (3子コメント)

MAKE YOUR DREAMS COME TRUE

[–]cloudsareunderrated 1ポイント2ポイント  (0子コメント)

NOTHING'S IMPOSSIBLE

[–]MissPredicament [スコア非表示]  (0子コメント)

DO <hold imaginary thing in hand, point to imaginary thing in hand, crush imaginary thing in hand> IT.

[–]SacredCock 2ポイント3ポイント  (0子コメント)

walk, jog, run

[–]Taucoon23 3ポイント4ポイント  (0子コメント)

a stick, some string, and half a sausage link, all juryrigged and mounted atop your shoulder.

[–]IamCorbinDallas 1ポイント2ポイント  (14子コメント)

I haven't been able to find a good beginner plan that doesn't give me shin splints by week 3. Looks like I might have to lose weight before I start running. It's frustrating because losing weight is one the reasons why I want to run in the first place.

[–]iwriteyoursecrets 4ポイント5ポイント  (4子コメント)

When I started running, I got crazy shin splints. It was my shoes. I thought I had good support, but the cheap Nikes from Big5 weren't cutting it, so I got fitted at a local running shoe store and got some great Mizunos (I pronate, so I need strong arch support). Since then I've used Asics and New Balance shoes--whatever has the best shape for my foot when my old shoes wear out after 300-500 miles and I can get back to the store. I can't recommend enough going to a good shoe store with employees who know what they're talking about, even if you have to drive a long way and pay $120-150 for the shoes (like I do). It's absolutely worth it, and I remember being amazed that I could actually run without the pain.

[–]fang_xianfu -3ポイント-2ポイント  (3子コメント)

This. There's no "even if". If you spent less than $100 on running shoes, you bought shitty running shoes.

[–]androgan90 3ポイント4ポイント  (1子コメント)

No it just means you don't know how to find good shoes for cheap. I never pay close to that and none of the people I run with do either. The only people paying $120 for running shoes are the folks that can't research or Google and liaten to whatever their local running shop guru spouts off. Its easy to figure out what your stride is like and what kind of ahoe you need. Try recommended shoes on, then buy last years model. Boom.

[–]I_know_nothing__ [スコア非表示]  (0子コメント)

Definitely not that easy for a lot of people. Different people have different shapes of feet and not all of them have a cheap analogous model.

[–]hansnofranz 0ポイント1ポイント  (0子コメント)

The exact same shoes you buy from your local running shop can most likely be purchased online for a lot less. For example I got my first pair of Asics Gel Cumulus from a running shop for around $100. For the next two years I bought the exact same pair on Amazon for $65-$80.

[–]Li54Running 0ポイント1ポイント  (3子コメント)

/r/c25k

[–]IamCorbinDallas 1ポイント2ポイント  (2子コメント)

Yeah, I have tried this.

[–]takeaways-and-crisps 1ポイント2ポイント  (0子コメント)

Have you tried repeating each week? So, week 1 for two weeks and so on?

[–]Youre_Government [スコア非表示]  (0子コメント)

It might not be the running program. Have you gone to a proper running store to have your gait analyzed to find appropriate shoes? There's no running shoe that's appropriate for everyone. I started c25k with shoes that were bad for me and around week 3/4 I fucked up my feet pretty badly. Plantar fasciitis and achilles tendonitis in both feet. Took like a month to heal, but when I did I picked it back up with good shoes, and there's been no pain since.

There are other factors to consider as well. A good warm up/stretching routine is crucial. Before and after every run. I recently realized I have to add new stretches that I didn't even know existed because I was having trouble with a hip flexor.

The other one I can think of is specifically regarding shin splints. When I was in 7th grade, I decided to try track. I lasted maybe a week or so but was getting shin splints so badly every day that I had to go to the doctor. He told me I had something called patellar subluxation. It's a muscle thing, and I ended up spending the better part of a year in physical therapy building up specific muscles in my knees. During this period I was also able to do track, but I had to wear a horrible knee brace to keep my knee cap in place. After that, I've literally never gotten shin splints from running again.

I'm sure there are other factors that I don't even know about as well. My point is that waiting to lose more weight before trying again sounds like a waste of time. There are too many other potential factors that you can be doing something about now to hold off based on the possibility of one that will take time before you can start running. If you're confident you have the right shoes for you, and you are sure about your warmup/stretching routine, see a doctor that specializes in sports medicine and see what they think about your shin splints. If they say you need to lose weight first, then so be it, but it's worth hearing it from them first. I'll bet it's something else though.

[–]tlohgergWeightlifting 0ポイント1ポイント  (0子コメント)

Try sprints- seriously- and strength training. You'll lose more weight than just running. Running long distance is painful for me but I have to do it for work sometimes (military). In my own training, I generally avoid anything over 1 mile and will do sets of 20, 50, or 100 meter sprints on a field. I can push myself hard every sprint, but I can't push myself hard for 3 miles. It keeps my long distance time down too.

[–]futurehoverdrive 0ポイント1ポイント  (0子コメント)

I went with minimalist shoes and barefoot techniques and the pain disappeared.

[–]doitroygsbre 0ポイント1ポイント  (0子コメント)

I started running when I was over 270lbs (123kg) and 6' tall. My problem was knee pain and lower back pain, I switched over to running in vibrams and took it slowly.

they don't work for everyone, but you might want to look into them.

[–]JackPazer 0ポイント1ポイント  (0子コメント)

I had to switch to entirely running on dirt & gravel (no asphalt or concrete) and cutting the distances recommended in half, i.e. it took me twice as long.

[–]Penny_girlRunning 0ポイント1ポイント  (0子コメント)

Ok. Listen to the posters that have said shoes. Shoes are number one.

Number two...muscle imbalances. There is a muscle that runs just along the outside of your shin bone called your tibialis anterior. Work on strengthening it. Just sit in a chair with your feet flat. Keep your heels on the ground, but pull your toes up as high as you can, then back down. Repeat til that muscle starts to burn, it won't take as long as you think.

[–]britriguy 0ポイント1ポイント  (0子コメント)

You might want to consider learning pose running while you ramp back up. It could save you from injuries and other issues.

[–]SwayCalloway 1ポイント2ポイント  (0子コメント)

I go on a lot of hikes. Around the last tenth of a mile to half mile, usually downhill, I'll switch from hiking to running back to my vehicle. This works well for me as a slow buildup, because it's usually more intense on uneven terrain, the hiking already builds my body up to a good pace, and if I overwork myself I'm back at my car where there's a comfortable bit of rest / more water and food if I need it.

If I were you, I'd slowly build up to running longer and longer as you get more into it.

[–]SuperFalconMan 1ポイント2ポイント  (0子コメント)

Start by walking 5 km. Then introduce a little bit of running. Realize that the more you run the faster you'll cover that distance. Think of all the time you save by running instead of walking as your reward. Run more and more until you run the whole 5 km. Then run faster and try to improve your time. Pretty simple.

[–]piccini9 1ポイント2ポイント  (0子コメント)

Walking.

[–]JackPazer 1ポイント2ポイント  (0子コメント)

My favorite method was pretty simple.

You start out something like running 10 seconds than walking 80 seconds; repeat a few times. Next week you run 15 seconds and walk 75, week after that you run 20 seconds and walk 70, and so forth until you're running the whole time. You can use this to build up to several hour blocks.

Run several days a week and make sure you alternate short & easy run days with long run days.

[–]think50 1ポイント2ポイント  (0子コメント)

Put your shoes on, go outside. Walk and jog as much as you feel comfortable. Keep track of the time you spend and try to gradually increase it. Just make it trivially easy at first.

Then look into Couch to 5K. It's a program aimed at getting nonrunners to a place where they can complete a 5K while jogging the whole time. There are smartphone apps to help you get the intervals right, which makes it quite easy.

[–]Nicknamewhat 4ポイント5ポイント  (0子コメント)

Walking?

[–]b1azetheforce 1ポイント2ポイント  (0子コメント)

Usually I start with my left. Then I immediately follow with the right. Repeat.

[–]chubbs-mcgee 1ポイント2ポイント  (1子コメント)

Never do it, running kills your gainz

[–]oatmeallover 0ポイント1ポイント  (0子コメント)

C25k or bridge to 10K depending on where you're starting from.

[–]Marlop92 0ポイント1ポイント  (0子コメント)

I couldn't agree more with the comments on this thread! Couch Potato to 5k is the greatest app introduced to my life! I went from never running to running a 15k. So worth it!

[–]jucestain 0ポイント1ポイント  (0子コメント)

Honestly if you havent run in a while you are going to be sore doing it, especially your shins and ankles. You need to just be consistent about it. You will probably need a week between runs to fully recover if you are like me when I first started up, but you can't just take a week off and then not go again. Just keep doing it and eventually you will be able to run twice or three times a week. I still need 3-4 days to recover at least between runs. Be consistent and dont run while injured.

[–]everythingisthrown 0ポイント1ポイント  (3子コメント)

Would C25K also apply to powerlifters? I just get bored of running and don't know how I should work up.

[–]thisiswhyifail 1ポイント2ポイント  (0子コメント)

Yep, should be a nice easy program to follow to start incorporating more cardio into your routine. I'm not a powerlifter, but I've found that running for 10 minutes after I squat and then stretching makes me feel much looser the next day. I usually run 5-6km after leg day as well instead of a rest day, I find my body prefers it.

Also you mentioned you get bored running, are you able to run through a forest or country road? I find I can run way longer without noticing it in those settings than in a treadmill or track, the hills/uneven terrain make it more interesting as well.

[–]tlohgergWeightlifting 0ポイント1ポイント  (1子コメント)

Sprints, only once or twice a week go for anything more than a mile. If you powerlift you'd get super bored walking and jogging.

[–]everythingisthrown 0ポイント1ポイント  (0子コメント)

That's what I did at one point, but I've read sprints tire out your muscles more than actually building endurance.

[–]dookie1481 0ポイント1ポイント  (0子コメント)

I like to set a heart rate target and stick to that.

[–]notWastingSpace 0ポイント1ポイント  (0子コメント)

I'm late here but I see tons of people recommending C25K. If you are in any sort of decent shape, this may not be for you at all.

Get out and try to run 2-3 miles day one. Not enough to overdo it, but enough to gauge where you are.

If 2-3 miles is no problem just run that for a week or so until that's relatively easy and build from there. Don't go nuts. Easy!

[–]parablooper 0ポイント1ポイント  (0子コメント)

"Hello, this is running."

[–]plomm 0ポイント1ポイント  (0子コメント)

One step at a time...

[–]spoilingattack 0ポイント1ポイント  (0子コメント)

Start walking, then walk faster.

[–]throwaway182015 0ポイント1ポイント  (0子コメント)

Couch to 5k is one of of the best programs I've ever done, not just running, but for anything. It is truly a brilliant program i'd recommend to 99% of people who want to become a runner

[–]kisschicken 0ポイント1ポイント  (0子コメント)

Just run. Keep increasing your mileage when you're ready to push yourself. It's like going outside to play as a kid - there shouldn't be a strict regimen unless you're training for PRs.

[–]mheyktoo 0ポイント1ポイント  (0子コメント)

Steal a TV from an electronics store

[–]reaperc 0ポイント1ポイント  (0子コメント)

To get back into running, you jog. Don't worry about your pace for a few weeks, don't think about distance either. Over time, you will notice that your endurance has developed and your speed increases. When you become acclimated to running again, you will find that simple jogging will tremendously prepare you for a good run.

Good luck.

[–]URDED8888 0ポイント1ポイント  (0子コメント)

Best method is walking! After awhile, you'll just want to run for a bit. You can walk, then run until you're tired, then walk for a bit, then run some more. Don't make it feel like work! Your body wants to run, just let it convince you. Good luck!

[–]Ingolfisntmyrealname 0ポイント1ポイント  (0子コメント)

I'm only talking from personal experience here. I went from 4 km to 20 km in a matter of a few months last year. I followed no particular "plan". I was only of the mindset that I wanted to increase my route each time by an extra ~500 meters. So if last time, if I ran 6 km, the next time 6.5 km would be just as easy. The next time I would go 7 km etc. and I just stuck to it until I ran 20 km.

[–]thecatsbreakfast 0ポイント1ポイント  (0子コメント)

Interval running, works every time.

[–]T-Corp 0ポイント1ポイント  (0子コメント)

First off is to get your route planned out. This is the most important thing. Having a bad route will just demotivate you.

Next, set yourself easy accessible goals, so you're not pushing yourself too hard, but also will feel some success and achievement when you accomplish it.

To get back into running, ease your way back into it by the old walking/running/walking/running. I know all runners hate walking during a run, but it will take some time to get used to that sort of cardio again. Give yourself five 1 minute walking breaks. Next week four 1 min walking breaks and so on.

I wish you all the best at getting back into it!

[–]thenoods 0ポイント1ポイント  (0子コメント)

run 2 miles...then run more

[–]naeblis1911 0ポイント1ポイント  (0子コメント)

Definitely recommend walking first, it builds up a lot of body and leg strength, this will help when you start. I don't know what your body type is, but for me, being an overweight gentleman, it helped to build up a lot of strength first. Lastly, I found myself a running partner and we keep each other motivated. Best of luck to you!

[–]Gorilla978 0ポイント1ポイント  (0子コメント)

Honestly just get out there and start running. Run until it becomes uncomfortable and then walk, when you catch your breath again start running again. Don't bite off more than you can chew, do this a couple times a week until you are no longer mixing in periods of walking. Once you actually can accumulate a 3-4 miles at a time then you can start to think about 10k/13.1/26.2 training. I'm in a similar boat, used to be in quite good shape ( I was in the Army) and would run 4-5 miles several times a week. I got out and over a period of a year or so I gained approximately 40 lbs. A couple months ago I got sick of being lazy and depressed and began running. I stopped procrastinating and just started. It was only a couple weeks until I saw some drastic results. I went from aiming for hitting a mile before I started walking to moving it up to two miles, now I'm back in a smooth rhythm of 3.5-4.0 miles every other day. Try not to overdo it otherwise it make become something you avoid rather than enjoy. Good luck.

[–]XXKevinSorbo 0ポイント1ポイント  (0子コメント)

To run

[–]cloudsareunderrated 0ポイント1ポイント  (0子コメント)

One thing new runners should note is you should be trying to run SLOW, slow enough that if your cardio isn't terrible you should be able to hold a conversation without too much extra effort.

[–]adamsvette 0ポイント1ポイント  (0子コメント)

run

[–]flootytout 0ポイント1ポイント  (0子コメント)

Can't you just slowly increase the length of your runs? I don't get it.

[–]ohottie 0ポイント1ポイント  (0子コメント)

go for time rather than distance, say run 10 minutes the first week then 15. Again don't worry about distance, that will come. On a good day you will run farther then other, and on bad days you will take it slow.

[–]errrzarrr 0ポイント1ポイント  (0子コメント)

As a runner who went off for a time because of a injury and came back recently just 3 months ago and recuperating greatly I say:

  • watch your form. Running isn't just walking fast, you have to hit every step correctly and use different muscles and part of your feet when running than when walking.

  • Choose your running shoes correctly. Watch if you overpronate or underpronate, but best of all go to a store with an expert.

  • Before running long distances or fast speeds, do your drills. I was a football (actual football) player when younger so I do soccer drills and warm up to train the muscles.

EDIT: last bullet added.

[–]CrazyLibertarianGuy 0ポイント1ポイント  (0子コメント)

Walk 10 minutes get your muscles loose, jog for as long as you can and then slowly reduce speed back to a walk if you feel ip to it jog again when you are done stretch( also stretch before hand)

[–]CoolLikeAFoolinaPool 0ポイント1ポイント  (0子コメント)

Headphones

[–]u83rmensch 0ポイント1ポイント  (0子コメント)

here is a short tutorial.

http://www.youtube.com/watch?v=OORsz2d1H7s&t=0m22s

[–]Vibingout 0ポイント1ポイント  (0子コメント)

Go for a walk!

[–]GBJI 0ポイント1ポイント  (0子コメント)

Walking.

[–]Komacho [スコア非表示]  (0子コメント)

Couch to 5k

[–]hololeo [スコア非表示]  (0子コメント)

im just starting to run.

just run for 10 minutes or 1 mile. do that everyday. and take one day off for rest. in a month you will have run marathon distance

doing this on a treadmill will give you good stats to improve on (distance, time run, calories burnt, etc)

[–]ReportingAProblem [スコア非表示]  (0子コメント)

Set how far you want to go on the treadmill or on a loop trail. Walk the first part, run the last part. Do it every other day.

Each time, you start running sooner than the last.

Eventually you'll be running the whole thing.

And don't neglect upper body work!

[–]anthonycruz [スコア非表示]  (0子コメント)

Intervals! Run, walk. Repeat.

[–]adrenaline_X [スコア非表示]  (0子コメント)

Miicoach by addias app. I was able to jog/rfor 12 minute straight after not being able to jog/run for more then 30 seconds. The app was free on blackberry os, ios and android. 12 minutes sounds short but for me it was a very long time to jog.

I got out of it after vacation and gained weight again, but since I got a fit bit and having been tracking calories I'm losing inches, weight is slowly coming off 5 lbs in 50 days but belts is two holes tighter.

Been walking the dogs every second night for 4.5 Kms but have started jogging on these walks as I'm getting the urge.

[–]Blissymissy [スコア非表示]  (0子コメント)

Cross country & track runner here!! Honestly it's all about consistency. Go slow at first, since you mentioned you had some running experience it shouldn't be all that new to your body! Try just one mile, see how your body feels and then slowly add on. There is really no way to avoid any soreness from a run. However if your persistent the less pain you'll feel(: Running is an amazing workout for cardio and your quads(: Through time you'll be able to find your natural tempo, breathing pattern, pace and etc. Try your best to have a running schedule. If you're inconsistent the more harder it will be for your body to adjust. Also remember to take at least one day off a week from running to let your body heal. If you start to feel sore especially with shin splints TAKE IT EASY and take care of your self!! Ice and stretching is your best friend when it comes to running!(: have fun!!

[–]Kbartel44 [スコア非表示]  (0子コメント)

Timed runs. Just focus on running the amount of time you set for yourself and slowly progress untill that time( I prefer 20 min personally) becomes less of an accomplishment and the distance you run during that time becomes the forefront of your glory!

[–]TominatorXX [スコア非表示]  (0子コメント)

Run/walk to start

[–]LupineJones [スコア非表示]  (0子コメント)

These are all good suggestions but you also need a solid check of your running form. Running with bad form would be akin to pitching a baseball with bad throwing mechanics - eventually the repetition will cause aches and pains. There's lots of info on the internet - look mostly among barefoot running info. Running barefoot necessitates good form - when you have to provide your own shock absorption, your body will find better form to provide it. You don't have to actually run barefoot, just work to correct your form. u/britriguy mentioned using POSE method - that might be a way to start. Good luck.

[–]sanquility -1ポイント0ポイント  (19子コメント)

do you want to run to get fit/healthy? theres a lot of material out there that seems to indicate that strength training is a much better, non injurious way to stress your body in order for it to change as opposed to running

I mention it because you say you keep hurting yourself

[–]dookie1481 7ポイント8ポイント  (2子コメント)

But it won't give you the cardiovascular adaptations that you get from running (or cycling, etc).

There is room for both, for most people.

[–]sanquility -5ポイント-4ポイント  (0子コメント)

this is very much not true, according to what I've been reading.

from the heart's perspective, cycling isn't different than hauling rocks around or lifting weights or w/e - its just energy.

properly done resistance training stresses the cardiovascular system very well.

probably room for both for most people yeah, but there is a lot of material out there that suggests that prolonged running does a lot of damage to peoples joints and whatnot - so if you're intending to have a lifelong fitness schedule....it might not be ideal to put long distance running in the mix

I am no expert though, just what ive been reading lately

[–]sardinemanR -3ポイント-2ポイント  (0子コメント)

You can superset and use some high rep exercises to stimulate your cardiovascular system using resistance training if you so desire.

The military does a lot of stuff outside of running to get people ready. Also boxers do a lot of jump rope and mitt training for their cardio as well.

Lots of ways to do it, running doesn't have to be how you go about it. The science seems to indicate sprinting is better for both weight loss and cardiovascular improvement anyway.

[–]fruxzak 4ポイント5ポイント  (0子コメント)

Running has far more benefits than you think.

[–]Bainsyboy 3ポイント4ポイント  (3子コメント)

Totally bullshit. I have spent years going to the gym and lifting heavy. I still had a shitty cardio endurance. The only way I improved it was through running and biking.

[–]sanquility 0ポイント1ポイント  (2子コメント)

it matters a lot how you are testing your 'cardio endurance'

is your test..how far you can run or bike? well, that's not a good test at all because if you want to get better at running, you run. if you want to get better at biking, you bike.

Also, you can 'lift heavy' and still not optimally train your cardiovascular system, at least going off of what I have read.

However, I could totally be wrong here I am by no means an expert. I am curious how you tested yourself though and your thoughts on the matter

[–]Bainsyboy 0ポイント1ポイント  (1子コメント)

It doesn't matter how I measured it....

I would be out of breath after a few flight of stairs. I couldn't play soccer with my friends for very long before I was wiped out. I couldn't jog more than a few minutes. I would be out of breath after a lap in the pool, swimming with my girlfriend.

It doesn't matter how I was measuring my cardio. My heart and lungs don't care if I was running or biking or swimming, they were just weak in general. No matter how much I lifted, that wasn't going to change!

Now I run 3 times a week, I bike at least twice a week. I have never been healthier. The only way to strengthen my cardio-pulmonary system was to do long-duration endurance training (going for jogs and bike rides). After an hour in the gym lifting weights, my muscles would be tired, but my heart rate wouldn't be increased for lengthy periods of time. If you consider weight lifting a cardio workout, then you must have really poor cardio.

[–]sanquility 0ポイント1ポイント  (0子コメント)

Results are results - if what you're doing is working better than what you were doing then obviously that's better for you

I am still early on in my fitness experiments so I'm very much not an expert, still trying things and looking for information in various sources so thanks for your words on the matter

I do take issue with you saying 'the only way to strengthen my...' because I doubt you literally tried every other variation of working out before you went to long endurance training, but w/e semantics

it could be that the type of lifting you were doing was not adequately stressing your cardiopulmonary system, and if you were to adjust you might have seen similar or possibly better gains that way - or I could just be making excuses for not running ;)

[–]bend12 3ポイント4ポイント  (2子コメント)

You can injure yourself from lifting just as easy.

[–]sardinemanR 0ポイント1ポイント  (1子コメント)

True, that's why you're not really supposed to lift heavy especially every session. Pro weight lifters have deloading sessions and rest built in. But most people aren't going to have the guidance for that.

[–]bend12 2ポイント3ポイント  (0子コメント)

Same thing for running, you don't start out running 10 miles your first time.

[–]jucestain 2ポイント3ポイント  (6子コメント)

Typical /r/fitness horseshit. Lemme guess, you recommend doing deadlifts instead of running?

[–][削除されました]  (5子コメント)

[deleted]

    [–]bend12 1ポイント2ポイント  (4子コメント)

    The last paragraph. You have no idea what you're talking about

    [–]sanquility 0ポイント1ポイント  (3子コメント)

    That is completely true, I am be no means an expert on this subject matter but the sources I've read seem reputable and it backs up my own personal experiences with running and my common sense but yeah, I could be wrong.

    [–]sAfuRos 0ポイント1ポイント  (2子コメント)

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556152/

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2667877/

    http://www.ncbi.nlm.nih.gov/pubmed/20546545

    http://www.ncbi.nlm.nih.gov/pubmed/23377837

    http://www.ncbi.nlm.nih.gov/pubmed/16790540

    http://www.ncbi.nlm.nih.gov/pubmed/15106067

    I posted this earlier in the thread about the impact of cardio. Curious to see your sources to the contrary

    [–]sanquility [スコア非表示]  (1子コメント)

    interesting! it seems the studies quoted in the material I'm reading were a bit older and yours in addition to others I've just found are on the side of running not affecting your joints and whatnot.

    thanks for the info - I'm not some anti cardio warrior I just had old information, glad to be set straight

    [–]sAfuRos [スコア非表示]  (0子コメント)

    I mean if you have personal issues with running, no doubt it may be bad for you. But for most people, it's totally fine, and most often better than fine. I don't run often myself cause i have a busted right knee lol

    [–]wood_and_nails -2ポイント-1ポイント  (0子コメント)

    This. The benefits of running can be obtained through plenty of other methods that are less prone to injury than running. Something to keep in mind.

    [–]WannabEngineer 0ポイント1ポイント  (1子コメント)

    Maybe try jogging at a slow pace for 10 mins. Nothing to hard but enjoy yourself. Then increase to 15-20 mins. Another good workout is a fartlek.

    [–]evolutiiiionz 0ポイント1ポイント  (0子コメント)

    +1

    i did this when i first started and gradually built up

    [–]Pandaaaaaa 1ポイント2ポイント  (0子コメント)

    Maybe ask in /r/running, they might have some better programs to offer you.

    [–]mildlyfunnycommenter -1ポイント0ポイント  (0子コメント)

    Walk a long distance. Walk the same distance in 10% less time. Repeat twice. Run.

    [–]thelidpatrick -1ポイント0ポイント  (0子コメント)

    Just "slowly" start "running" (elbow bump & smile).

    [–]Shaunisinschool -1ポイント0ポイント  (1子コメント)

    As I looked at these replies, they were all like starting running. Instead of actually giving tips on how to help running, a lot of people just seemed to lazily post a link. Or post a lame joke.

    [–]Optycal 1ポイント2ポイント  (0子コメント)

    Does commentary about junk hold more value than junk?

    [–]Phonyliberalreddit [スコア非表示]  (0子コメント)

    Cancer

    [–]xnxxluvr -1ポイント0ポイント  (0子コメント)

    Move your legs faster

    [–]Ft_Lauderderk-FL -3ポイント-2ポイント  (0子コメント)

    You say " hey feet, so this is my friend running " it's a nice way to slowly introduce running

    [–]phazer29 -3ポイント-2ポイント  (0子コメント)

    don't overdo it?