Beginner Running
Discussion
I'm a complete beginner when it comes to running. i'm around 5 ft 8 and weight 84kg.
I'd like to lose some weight, get fitter and hopefully improve mental health. also booked with friends to do a 15k mud run in July.
I started running before xmas a little, a couple of 3k outdoor runs, and a couple of 5k on the treadmill. Now it's new year I've jumped on the treadmill to do another 5k.
I'm here looking for tips, how often should i run, how far? what's a reasonable outdoor distance as a beginner, and what's a good target on the treadmill?
I'd like to lose some weight, get fitter and hopefully improve mental health. also booked with friends to do a 15k mud run in July.
I started running before xmas a little, a couple of 3k outdoor runs, and a couple of 5k on the treadmill. Now it's new year I've jumped on the treadmill to do another 5k.
I'm here looking for tips, how often should i run, how far? what's a reasonable outdoor distance as a beginner, and what's a good target on the treadmill?
Lots of info on this, you'll likely get reccomended to just follow couch to 5k and then increase workload depending on how your body responds to the additional loads.
It's a habit you need to keep on top of in my experience, consistency is key, as soon as you back off and have a week or two off, it's demoralising how quickly you regress.
It's a habit you need to keep on top of in my experience, consistency is key, as soon as you back off and have a week or two off, it's demoralising how quickly you regress.
As above, Couch to 5k is good, although it sounds like you have already done a bit of running so maybe don't need to do it right from the start.
What sort of times are you doing your runs in at the moment? Do you have to stop and walk, or can you do 3k / 5k without stopping?
parkrun is good for regular running with a load of other people. I also try and do 10k once a week, at a bit of a slower pace than 5k. Stick some music or a podcast on and it soon gets done/
What sort of times are you doing your runs in at the moment? Do you have to stop and walk, or can you do 3k / 5k without stopping?
parkrun is good for regular running with a load of other people. I also try and do 10k once a week, at a bit of a slower pace than 5k. Stick some music or a podcast on and it soon gets done/
If you're in it for the long haul then it might be sensible to dial back and do the couch to 5k - an observation based on yours being a January post. Getting out in the cold and knocking out runs when you're a bit overweight is a recipe for injury and disillusionment.
With C25K, in each half hour session, you'll be doing at least the same amount of exercise as your 3k runs but you'll be giving your muscles and tendons a bit more time and opportunity to adapt.
C25K also means you can wrap up a bit more in the cold and less likely to be sweating excessively (at least for the first few weeks)
If you haven't already, make sure you have suitable shoes and, if possible, run on trails rather than tarmac.
With C25K, in each half hour session, you'll be doing at least the same amount of exercise as your 3k runs but you'll be giving your muscles and tendons a bit more time and opportunity to adapt.
C25K also means you can wrap up a bit more in the cold and less likely to be sweating excessively (at least for the first few weeks)
If you haven't already, make sure you have suitable shoes and, if possible, run on trails rather than tarmac.
The last 5k I did on the treadmill took 31 minutes.
Before xmas I did a 3.8km outdoor run, which was notably harder. That took 30 minutes, more info below;
Distance: 3.83km
Time: 30 minutes
Elevation Gain: 79m
Avg Power: 188kw
Avg Cadence: 136 SPM
Avg Pace: 7'52"/KM
Avg Heart Rate: 157
To answer this question "What sort of times are you doing your runs in at the moment? Do you have to stop and walk, or can you do 3k / 5k without stopping?"
On the treadmill I can do 5k without stopping, but when running outdoors I have to take regular walking breaks.
Before xmas I did a 3.8km outdoor run, which was notably harder. That took 30 minutes, more info below;
Distance: 3.83km
Time: 30 minutes
Elevation Gain: 79m
Avg Power: 188kw
Avg Cadence: 136 SPM
Avg Pace: 7'52"/KM
Avg Heart Rate: 157
To answer this question "What sort of times are you doing your runs in at the moment? Do you have to stop and walk, or can you do 3k / 5k without stopping?"
On the treadmill I can do 5k without stopping, but when running outdoors I have to take regular walking breaks.
Edited by TheBinarySheep on Monday 6th January 09:21
Sorry, now, for not answering the question but have you considered cycling?
I used to run when I was in my 20's/early 30's and did quite a few half marathons. Regardless of how often I changed my shoes it started to affect my joints quite badly and in particular my back - though that could just be my own physiology and I was also playing squash at the time. I took up cycling and within a few month my back pain had disappeared.
30 odd years later I'm still cycling regularly and have no back pain, just a few joint pains that I'll just put down to inevitable aging!
For me the 'impact' of running was a problem, though I'll admit the endorphine hits were quite addictive.
I used to run when I was in my 20's/early 30's and did quite a few half marathons. Regardless of how often I changed my shoes it started to affect my joints quite badly and in particular my back - though that could just be my own physiology and I was also playing squash at the time. I took up cycling and within a few month my back pain had disappeared.
30 odd years later I'm still cycling regularly and have no back pain, just a few joint pains that I'll just put down to inevitable aging!
For me the 'impact' of running was a problem, though I'll admit the endorphine hits were quite addictive.
I really like cycling, the one good thing about the original Covid lockdown was having the chance to do a lot more of it! I did Ride London in 2023 (100 miles) which was a great day out. Would love to have the time to do some longer rides round Europe etc.
That said, at this time of year I find cycling a bit of a chore. I can go out and run a 5k or 10k, and even if the weather is crap I'll get warm quite quickly and be done after an hour and feel like I've had a workout, whereas on the bike it feels like it's not worth it unless I've done a couple of hours or so. At this time of year I've done bike rides where I've been a few miles from home and been cold and miserable - it's not a nice feeling! Come the spring I will hopefully be racking up the miles on the bike.
OP, I would definitely give Couch to 5k a look, like I said you probably don't need to start at Week 1, but it gives a good structure for making quick improvements.
That said, at this time of year I find cycling a bit of a chore. I can go out and run a 5k or 10k, and even if the weather is crap I'll get warm quite quickly and be done after an hour and feel like I've had a workout, whereas on the bike it feels like it's not worth it unless I've done a couple of hours or so. At this time of year I've done bike rides where I've been a few miles from home and been cold and miserable - it's not a nice feeling! Come the spring I will hopefully be racking up the miles on the bike.
OP, I would definitely give Couch to 5k a look, like I said you probably don't need to start at Week 1, but it gives a good structure for making quick improvements.
Edited by mike80 on Monday 6th January 10:42
Lotobear said:
Sorry, now, for not answering the question but have you considered cycling?
I used to run when I was in my 20's/early 30's and did quite a few half marathons. Regardless of how often I changed my shoes it started to affect my joints quite badly and in particular my back - though that could just be my own physiology and I was also playing squash at the time. I took up cycling and within a few month my back pain had disappeared.
30 odd years later I'm still cycling regularly and have no back pain, just a few joint pains that I'll just put down to inevitable aging!
For me the 'impact' of running was a problem, though I'll admit the endorphine hits were quite addictive.
I used to cycle on trials on and off, but I've not done it for the last couple of years. I have however dug my bike out this weekend and got it all ready to roll so I can do a combination of both cycling and running.I used to run when I was in my 20's/early 30's and did quite a few half marathons. Regardless of how often I changed my shoes it started to affect my joints quite badly and in particular my back - though that could just be my own physiology and I was also playing squash at the time. I took up cycling and within a few month my back pain had disappeared.
30 odd years later I'm still cycling regularly and have no back pain, just a few joint pains that I'll just put down to inevitable aging!
For me the 'impact' of running was a problem, though I'll admit the endorphine hits were quite addictive.
I never really cycled for fitness though, more just to get out and keep me moving. I've got an e-mtb which I find allows me to put less strain on my knees, but gives me the option of turning off assist when I want a bit of a workout.
Things i learnt from my running:
1) Run slower than you think you should. Time on feet moving is more important than speed or distance covered
2) Increase you amount of running really gradually. Your aerobic capacity will increase rapidly, but your musculoskeletal strength won't. This makes it easy to run faster/further and get an injury.
3) Get your gait analysed to find out if you overpronate or not and get some suitable trainers.
4) Join a local running group. It's much easier to keep running with other people than on your own.
1) Run slower than you think you should. Time on feet moving is more important than speed or distance covered
2) Increase you amount of running really gradually. Your aerobic capacity will increase rapidly, but your musculoskeletal strength won't. This makes it easy to run faster/further and get an injury.
3) Get your gait analysed to find out if you overpronate or not and get some suitable trainers.
4) Join a local running group. It's much easier to keep running with other people than on your own.
boyse7en said:
Things i learnt from my running:
1) Run slower than you think you should. Time on feet moving is more important than speed or distance covered
2) Increase you amount of running really gradually. Your aerobic capacity will increase rapidly, but your musculoskeletal strength won't. This makes it easy to run faster/further and get an injury.
3) Get your gait analysed to find out if you overpronate or not and get some suitable trainers.
4) Join a local running group. It's much easier to keep running with other people than on your own.
This is great advice, particularly the running slower bit. I have run many times over the years and got bored each and every time as I treated every run like a race, trying to get faster and faster. As such, every run was painful and I'd get home exhausted. It transpires you actually get faster by running slower. I've started running again (aged 50) and am running far slower than I ever have before and it's so much more enjoyable. The theory is that your slow run will get faster quicker than your fast run if you run fast all the time, because you need to build an aerobic base. 1) Run slower than you think you should. Time on feet moving is more important than speed or distance covered
2) Increase you amount of running really gradually. Your aerobic capacity will increase rapidly, but your musculoskeletal strength won't. This makes it easy to run faster/further and get an injury.
3) Get your gait analysed to find out if you overpronate or not and get some suitable trainers.
4) Join a local running group. It's much easier to keep running with other people than on your own.
I follow a couple of people on Instagram, who on the whole offer great advice:
@tommyrunpt
@siansecc
As others have mentioned and alluded to, speed isn't everything. Being able to run faster is great, but the majority of your running should be slower and at a pace you can actually enjoy, at least when you're not a professional athlete!
Keep it fun. I've never been a fan of distance work (always been a track athlete), but I've done more running than ever before in the last year by going to new places to run and explore, none of those were about pace. Even familiar territory near home can be interesting by nipping down different roads and tracks. Don't be afraid to venture off road and pavement - running paths and trails can be much easier on your body (but watch the ankles).
Keep it fun. I've never been a fan of distance work (always been a track athlete), but I've done more running than ever before in the last year by going to new places to run and explore, none of those were about pace. Even familiar territory near home can be interesting by nipping down different roads and tracks. Don't be afraid to venture off road and pavement - running paths and trails can be much easier on your body (but watch the ankles).
Loads on YouTube. My tips repeat others, but hopefully still useful:
-It takes time to learn how to breathe when running
- land on balls of your feet, stand tall and lean forward slightly when running
-signing up for an event (as you have) helps massively
-most of your runs should be slow, especially longer ones
-decent running shoes are well worth it
-weight loss is 80% diet, you will never out run poor diet - ask me how I know
- have fun
-It takes time to learn how to breathe when running
- land on balls of your feet, stand tall and lean forward slightly when running
-signing up for an event (as you have) helps massively
-most of your runs should be slow, especially longer ones
-decent running shoes are well worth it
-weight loss is 80% diet, you will never out run poor diet - ask me how I know
- have fun
There's a running thread in the Sports section. I've posted in there a few times and gotten fantastic advice.
My tip is don't scrimp on trainers and socks, but other than that you don't have to spend £500 at Soar to partake in running despite what tiktokers tell you
Off for my first jog in 10 weeks after the school run is done. Nice 1 degree Celsius with slight breeze just coming off the north sea
My tip is don't scrimp on trainers and socks, but other than that you don't have to spend £500 at Soar to partake in running despite what tiktokers tell you
Off for my first jog in 10 weeks after the school run is done. Nice 1 degree Celsius with slight breeze just coming off the north sea
Why don’t you just start running 5k outside? I weigh 84kg too and also wanted to get a bit fitter. I downloaded strava and just started running round my neighbourhood. After a couple of practice runs to the shops and back I did 5k and carried it on. I now have a circular 5k route from my front door. I’ve done the park run at the local park a few times but it means getting up early on a Saturday and a bit of a drive so although it’s great running with others, it’s a sight easier to just get out of the door on your own.
I’m not fast, it takes me about 30 mins to do it but 5k is not tough. All you have to do is never stop, even if you have to run slowly to recuperate, don’t stop.
I’m not fast, it takes me about 30 mins to do it but 5k is not tough. All you have to do is never stop, even if you have to run slowly to recuperate, don’t stop.
TheBinarySheep said:
On the treadmill I can do 5k without stopping, but when running outdoors I have to take regular walking breaks.
Definitely take a look a the Couch to 5K programme. There's loads of phone apps and podcasts to give you the relevant timings, and you'd easily start several weeks in if if you can already run several km. It'll give you a nice structured way to increase your running distance/timeLook up your local parkrun. It's a free 5km run at 9:00 every Saturday, and there are loads of them around. The main thing for me is I find just going for a run a bit of a boring chore, whereas parkrun becomes a social event as well as driving me to run a bit a quicker, plus I now have loads of friends who run which really helps my motivation. At most events the tail walker will take around an hour so no problem doing a C25K session and then walking the remaining distance.
I'd also agree with the earlier comments about getting decent trainers from a proper running shop.
Is your mud run just that running through mud or does it have obstacles like a tough mudder?
If it's the latter you would be wise to think about upper body strength also.
I did one or two tough mudders years ago now, but in preparation for my first I spoke to a friend who did one the year before and he said the running was easy as you don't cover too much ground between obstacles, but he wished he'd done more weight training etc. I split my training 50/50 treadmill/weights etc and never had an issue with the running side of the events.
If it's the latter you would be wise to think about upper body strength also.
I did one or two tough mudders years ago now, but in preparation for my first I spoke to a friend who did one the year before and he said the running was easy as you don't cover too much ground between obstacles, but he wished he'd done more weight training etc. I split my training 50/50 treadmill/weights etc and never had an issue with the running side of the events.
Freakuk said:
Is your mud run just that running through mud or does it have obstacles like a tough mudder?
If it's the latter you would be wise to think about upper body strength also.
I did one or two tough mudders years ago now, but in preparation for my first I spoke to a friend who did one the year before and he said the running was easy as you don't cover too much ground between obstacles, but he wished he'd done more weight training etc. I split my training 50/50 treadmill/weights etc and never had an issue with the running side of the events.
It's a Tough Mudder, so yep, good suggestion on the upper body work.If it's the latter you would be wise to think about upper body strength also.
I did one or two tough mudders years ago now, but in preparation for my first I spoke to a friend who did one the year before and he said the running was easy as you don't cover too much ground between obstacles, but he wished he'd done more weight training etc. I split my training 50/50 treadmill/weights etc and never had an issue with the running side of the events.
Firstly well done OP for taking the first step and you sound motivated.
However, it will help massively if you also improve your diet, that will lose just as much or more weight than the exercise.
As has been mentioned, Parkrun is excellent.
You can use it as your fast run, easy run etc.. or just as a social thing.
Also sort out a proper programme to follow.
Loads online that are free.
That will make sure you don't over train and will sensibly build up both distance and speed.
Also some light weight training will be of benefit and regular stretching/yoga.
However, it will help massively if you also improve your diet, that will lose just as much or more weight than the exercise.
As has been mentioned, Parkrun is excellent.
You can use it as your fast run, easy run etc.. or just as a social thing.
Also sort out a proper programme to follow.
Loads online that are free.
That will make sure you don't over train and will sensibly build up both distance and speed.
Also some light weight training will be of benefit and regular stretching/yoga.
You have all the advice you need in this thread OP, some great posts. Do look at the running thread over in sports too as that contains a wealth of info.
I can only echo the ‘run slower than you think you should’ and ‘build up gradually’ points. I’m a similar size / weight to you and ran a marathon for the first time last year, from a base of zero running but with a 12 month build up - starting slow and being consistent were the keys.
I’m a keener cyclist than I am a runner, but think they’re very different in some ways. Both need good cardio endurance and a degree of psychological grit, but physically I think running is considerably harder in the moment.
Oh, and don’t compare yourself to others too much; it’s your starting point, your progress and your achievement. Just keep going.
I can only echo the ‘run slower than you think you should’ and ‘build up gradually’ points. I’m a similar size / weight to you and ran a marathon for the first time last year, from a base of zero running but with a 12 month build up - starting slow and being consistent were the keys.
I’m a keener cyclist than I am a runner, but think they’re very different in some ways. Both need good cardio endurance and a degree of psychological grit, but physically I think running is considerably harder in the moment.
Oh, and don’t compare yourself to others too much; it’s your starting point, your progress and your achievement. Just keep going.
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