I want to start running what is the best way to start?

Question

My husband and kids are getting me a new pair of runners and an ipod/nike pedometer. (I have heard it is good)

I haven't really done any physical activity in years but I would like to start getting into shape by running. I would eventually like to do 5km in under a half hour. We have a track right by our house that is 400m obviously it is rubber so I don't think it will be to hard on the joints. But the last time I jogged I was so out of breath so fast. I have since got a couple inhalers. But any tips on starting out. Should I just start out with one lap or do one Km or should I go 5km right off the bat. And any tips on breathing???

Answer 1

start by walking up and down a steep hill somewhere before going on a walk/jog..this will get you conditioned and strengthen your legs, eventually you should start running up and down,(do for about a week or two)... then move on to running on regular surface...you will be able to go a lot farther than you expected! Good Luck!

Answer 2

I agree with most of what has already been said, especially that you should walk and then run, walk, run, etc. But before you do anything, stretch. Warm up your muscles first and you won't be so sore afterwards.

Good luck!

Answer 3

Start out slow and a small track then work it up to increase your fitness and running level.

Answer 4

Yea, start out with the power walk. If you're out of breath fast, inhale through the mouth and exhale through the nose. That may be uncomfortable but it provides more oxygen. The breathing process is also very important. For a power walk, start with an inhale the first 2 steps then exhale the next 2 steps, then again, inhale on 2 of your steps then exhale on your next 2 steps. As you progress move from 2/2 (Steps inhaling/steps exhaling) to 3/2.

Good Luck!

Answer 5

Start off with some intervals like running for 1 minute and then walking for a minute. Do this for half an hour every other day. Gradually build youself up....run 5 min,walk 1 min,run 10 min, walk 1 min, etc.; until you can run comfortably for about half an hour. Your breathing should be fairly normal, and you should jog at a pace that allows you to talk to someone. Once you can run comfortably for half an hour, you can start working towards your 5k goal. Hope this helps, and good luck!!

Answer 6

Speed walk, definitely. I did it for a week, and upped it to slow jogging. About 2 weeks of slow jogging, I was back into my normal cardio endurance level.

Granted, I trained on hills/mountains.

Answer 7

you have to walk for 2-3 weeks first everyday/ every other day!!!!!  THEN you start jogging for 2 weeks, THEN you can start running!!!

Answer 8

dont go too hard too fast.