Trying to see if anyone has a routine for someone totally new to running. I’m a big fan of “this week do this, build up to do this, etc…” I’m in my thirties and from a young age until I was about 20 I had severe asthma. I’ve never been good at running. Asthma doesn’t bother me anymore but I’m needing something to do while traveling for work. I work construction all across the state and come home on the weekends.
If anyone has some ideas that would be great. When I do stuff I tend to over do it then it then it’s hard to make myself go out again.
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I’ve used the app Just Run Zero to 5k and it’s something I’ll always recommend. It breaks down every run into warm up/cool down, timed walks and time running. There is a trainer that will tell you when to start walking/running/turn back. Every few runs you’ll be running more and walking less. Eventually it’ll be straight timed runs.
I believe the rule of thumb for even starting to run is being able to walk 4 miles in about an hour. That would be about 15 minutes per mile of walking. If you can’t do that then I would start with walking a lot first. Get your body used to moving a lot and build some muscle and endurance before you begin to run.
Walking is no problem. I do a good amount of hiking and backpacking. On a normal work day my phone usually tracks me walking around 10 miles. Just once I start running I can’t go very far without being totally winded.
Already installed the app so I’ll be checking it out. Thanks!
Also lean slightly forward and try to get a good cadence ~170 spm. Having a shorter stride will help you land correctly on your foot and it’ll be more efficient.
Good luck!
Start out slow (no, slower) and don’t be afraid to take walk breaks if you need them. Try your best to get out at least a couple of times every week (but not every day) for at least half an hour or so. Progress will take time, but you will find that you will gradually be able to go farther and faster.
What got me started was the 5k program in the Runkeeper app. It’s a couch to 5k program with audio cues that you listen to as you run. Coach Erin is great and super motivating. I was literally never in shape before, and that program got me in shape and interested in and enjoying fitness for the first time in my life.
Some areas have couch to 5k programs or similar that will focus on training that builds up in intensity. The advantage is that you won’t overwork yourself to the point that you end up hating running. You will also run with a group which will help with being accountable. Once you get to the point of running and possibly entering some 5k races you will have a good amount of confidence and then you’ll most likely get bitten by the running bug. Good luck!
The town I’m currently working in is pretty small and I’m pretty sure the majority of the population is on meth haha. But when I’m home on the weekends I’ll see if there is a group. Thanks for the suggestion.