So, in 6 weeks, my hospital is sponsoring a 5K run/walk. I have been walking it for many years. But, I have always dreamed of running it. Yet, I am NOT a runner, never have been. I defnintely could use some tips on getting started. I realize that 6 weeks may not be enough to get me trained for a 5K, but then there is another event at the end of the summer that I could set my eyes on

Does anyone have some tips for starting a running program?

Is anyone else interested in starting a running group? We would keep our posts here, and just check in from time to time and talk about our progress, give each other support, etc.

I am not a runner, never have been, and I, too, do not like running.
Now, a bicycle, that's another story...
And hiking, that too ...
.
However, I have been sprinting a bit, just a few 50-100) yards at a time,
with the dogs, when I walk them.
Especially since our now 1 year + Miniature Australian Shepherd is an above average Active breed!
And needs exercise or drives us nuts wanting to play all the time!
.
I have found it much more pleasing (actually more tolerable, less intolerable) to use my barefoot style shoes.
And for every day wear, my legs and feet don't ache anymore, and I can stand more often and for longer periods.
.
I have a pair of Vibram Five Fingers for all-around summer use (every day, bicycling, paddling, light hiking, etc.),
and a (more conventional style) pair of New Balance (w/ Vibram outersole) Minimus for winter use and for more conventional occasions.
.
Those two pairs shoes are about all I wear now - most of the time.
I would highly recommend both.
I you are unsure, then start by looking at the more conventional looking New Balance MINIMUS.
I have hard to fit feet, and both are very, very comfortable.
And I used to sell a high quality shoe - and worked up to Assistant Manager working part time! -
while working my way through college; so I know good shoes, and good fit.

Hey, John!

Like you, I really enjoy bike riding, too! I am not going to give that up!

I have been trying a few sprints, too. But, I find it hard to sustain a run for longer than that. Maybe I am pushing myself too hard right away?

Good point on shoes. I try to cut corners on things, but I don't cut corners on my shoes. Right now my favorite pair of shoes is actually a pair of running shoes by Nike. Lately, have been having trouble getting a good fit in my usual walking shoes, (had been wearing ryka but something has changed and they don't fit like they used to).

One of our docs has been wearing those barefoot shoes, he seems to like them, as well.

And, I have often thought about the mechanics of running. I tend to land on my heel when I run, but if I were running barefoot, I would probably hurt myself really badly! So, if I can get myself to change my running step so that I am landing on my forefoot, I think that would be a good start.

Thanks for your comments, it should help!

From all I have read (and by natural instinct) our heels were not designed (created) to receive the impact that they do as with most all modern shoes - they have raised heels. So what do manufacturers do? They spend loads on engineering the heels of athletic shoes and put more and more padding in them, all to withstand the impact that they are not supposed to receive in the first place. Notice how we were designed, when you walk barefoot! Our front arch was designed to receive the impact and stresses of everyday living, think early Paleo man as Dr. Sears often reverts to in his diet analysis. And, engineers have long ago discovered that the arch shape itself is one of the strongest designs, architecturally for bridging across spans. And our foot has been innately designed with an arch by our Creator! So walking, running, playing, everyday living all rests (or should) on our arches, as they were designed for that purpose, not our heels ...

Google from couch to 5k running. I started running 2 years ago at a pace of run 1 minute, walk 9 minutes! I still do interval running (run 10 min, walk 1 min), and yesterday I ran 7 miles.

John, always lots of good info!

Xee, sounds like the pace I would be starting at!

I've done a lot of barefoot running and running in minimalist shoes, too. Don't overdo the landing on the ball of your foot thing. There are delicate bones there that can fracture or get stressed. It happened to me. I think it's best to focus on short, light steps, feeling the whole foot land. The heel-first landing issue is a problem for people with very long strides in shoes that raise the heels up.

Thanks, Larry. As I practice running steps (which seems very odd to my family), I find it much more comfortable to land on the whole foot as opposed to landing on the toes.

Was running down a hallway (carpeted) as we were coming back to our room from the waterpark (trying to keep up with the niece), and did this barefooted (flip flops just don't work-lol). It is amazing how differently mechanics change when we are barefoot, as opposed to running with shoes on.

Best of luck with your 5K. I hope you have good weather.

As long as you are not into the competition aspect, have fun. Go as fast as you can handle at a steady pace.

I have a 5K on Saturday. I do more of a quick jog. LOL. Just to get out and do it is a plus for me.

My son (6th grade) is talking about going out for track. He missed the deadline for signing up this spring, but he isn't a runner, either (yet). I am going to look into doing some training programs for both of us to do, so that we can start training now. We may not be able to run the entire thing yet, but we should get a good start on training, and hopefully this will keep him inspired to go out for track or cross country.

That is good that you get him training. Great start.

Good luck with your 5K this Saturday! Please post how it goes!

Well, I completed my second 5k. I was not last, lol. Surely not in the competition.
it was just for my satisfaction. :-).

Good for you! Personal satisfaction is key!

I haven't started my running program yet... had received a HRM monitor/watch/stopwatch for my birthday. Has a count-down function, which would be very useful to me so that I can count down my intervals as I begin running. However, I left it at my dad's last weekend, so haven't had this neat little tool. Also has been a busy week, things going on most every evening this week. Next week might be a bit better, but finding time is always a challenge for me!

Hi, Like you, I've never liked running. But I found a great free couch to 5k podcast training program that I LOVED! Check out the website/blog at runningintoshape.com. Carli, the woman who writes it, is very inspirational. She put together a 9 week training program that gradually builds you up from running one minute at a time to running for 30 minutes at a time. Do you have an ipod or MP3 player? You can download her training podcasts and listen to them while you run. I have a HRM/watch/stopwatch, too, but found it so painful to watch the clock. The podcasts are great because Carli has created a playlist. All you have to do is listen and follow her voice prompts. She tells you when to start your 5 minute brisk warm-up walk, when to run, when to walk, and when to start the cool down. I listened to the hip-hop/pop music playlist, but if that isn't your musical taste, she also has a more rock/contemporary version.

When I tell you that I never liked running, what I mean is that I hated running. I found it extremely boring and painful. I can do all kinds of other exercise, but I just could not run. Things are different now. I'm really proud to say that I just ran my first race after using the Running Into Shape podcasts. It was a 3.5 mile Corporate Challenge, and I ran the whole thing at a great pace. Overcoming the hurdle of running has really given me a confidence boost.

I completely understand the difficulty of finding time to do it, too. I'm a physician with a full-time job and 3 kids, ages 1 and 1/2, 4, and 6. I am NOT a morning person, but have forced myself to get up and go out for a run before they get up. Thank goodness that the days are getting longer...I used to be out running in the dark, and I really prefer running when the sun is up.

Good luck to you! I hope you find the key to help you like running, even if it's only for long enough to train for and run a 5k. Just remember, one step at a time.

I'd love to hear what you think about runningintoshape.com.

Thanks for the input. I found a similar couch-to-5K training program that I was trying out, but even with the slow start, I was having trouble in my joints. If I want to take this seriously, I might have to consider getting some advice on technique. But, for now, I have put the running on hold and am working on another goal... hoping to do a century ride on my bike this summer.

Oh, that;'s a great idea.
You should atleast start working on running with family,friends, relatives, and start in a small group of people.
The community or the crowd will grow once they knew about this. They'll surely like the idea.