I want to start running, but whats the best way?

Question

Basically I want to start running.

I have asthma and haven't ran in years.

What are the best ways for me to start running?

I have 1.5 years to learn to run a line in 13 minutes, is this possible?

The most informative and detailed answer will get the the Best Answer.

Answer 1

I have had the case of asthma myself... the best way i started was i started running for fun. Go as long as you feel is good for you. About every so often when you feel you can go farther go a little by little. The thing about running is that it takes time to build up. I mean i started about 5 years ago and now i am getting ready to run in college. Now is the time. And most of all make sure you eat alot of carbs for energy and proteins for recovery. Take those first runs easy. You can also do base training and start with pushups and crunches. Or do some  (not alot) of leg weights. This will help make your legs stronger but try also to work on your endurance. Grab some wieghts and work on running form. That would be the best way (at least for me it worked)

Answer 2

Start out slowly (and always keep your inhaler and such handy just in case).

Run a mile, or as much as you can.  Build up your mileage to at least 3 miles.  Once you get your endurance, run some hills to build more strength.  Do shorter runs at a faster pace repeatedly to build stamina.  Such as 400m repeats or 200m.

I think you can do it!  You just need motivation!

"Ditch the fatty, fried, sugar-coated, and all-around unhealthy foods in your panty and refrigerator.

Studies have shown that if you reduce the amount of fats that you consume, you can actually help your asthma problem.

Also, eating fresh vegetables heavy in magnesium keeps your lungs healthy and your asthma flare-ups at a minimum."

Also just so you know, the fastest sprinter and the fastest distance runner on my team both have asthma.

The sprinter is undefeated in the 100m and claimed the school record.  (he was a junior)

The distance runner improved A LOT this year just because he is so determined.  He runs his mile about 4:40. (He was a sophomore in hs) He always keeps his inhaler in his duffel bag just in case.

Answer 3

You should be able to achieve a 13 minute mile in a lot less than in 1.5 years. But definitely start by building your way up. You might want to try starting out by mapping a mile from your house (mapmyrun.com works for me), and seeing how far you can run without stopping at a comfortable pace so your asthma doesn't affect you. If you feel that you need to walk, go ahead. You don't want to push yourself too hard once you start running. Each time you go along that mile route, try to see if you can run just a little but farther than you did the last time, even if it's only by a couple of feet. Like, set a goal as you're running to make it without stopping to the end of the street, or the next fire hydrant, etc.

Don't worry if you're slow or if it's hard, your body will adjust and you'll be able to keep going if you work at it. If you live near a track, like at a high school, you can try doing laps (it's 4 times around for a mile), and seeing how far you can go. I would start with a mile first, and you should use a watch to time yourself on how long it takes you to finish it. If you want to be able to run longer distances than a mile, then build yourself up slowly. Maybe run a mile 3 days a week, and then the next week try a 1.5 miles 3 days a week, then 2, etc.

With your asthma, you should carry an inhaler and obviously focus on your breathing during your run. Take deep breaths and controlled breaths as you run, don't breath too quickly or you'll get a side cramp and it'll mess you up. You also don't want to go at a time when it's hot, try early morning or late evening where it's cool (depending on where you live).

As you're starting to run also, having a good mentality is key. You should try to clear your mind, or keep positive thoughts in mind. Sometimes when i'm running and i feel like slowing down or giving up, i just repeat a mantra to myself, like "you can do it, you've come this far, don't give up." Whatever works for you. If you're thinking negatively, like "oh my gosh, this is hard, i can't/don't want to do this," then you'll be making the run harder than it needs to be. If there's someone who can ride their bike or run with you to give you positive feedback, that might boost your confidence and help you progress as well. Sometimes running might not feel so fun once you start, but the good feeling that you get after doing well when you run is definately worth the hard work. It's called a runner's high, and it's pretty much where, after the run, you just feel happy and in a good mood. It's one of the best feelings. & maybe as a reward for doing well on a run, treat yourself. Go buy some of your favorite ice cream, get a massage, take some "me" time. Whatever works.

So that's the advice i'd give to a beginning runner, I hope that helped. If you have any other questions feel free to ask. I've been running for almost two years, and i've learned a lot as i've gone and as i keep going. Good luck. [ :

Answer 4

I'd start very slow - walking, building up your lungs.  1.5 years is a long time to get your mile under 13 mins.