Most of us have started with this: http://www.coolrunning.com/engine/2/2_3/181.shtml[/URL" target="_blank">

quote:<HR>Originally posted by Newbie 42:
Hi!

I am not really sure this is the right place to go since everyone here seems like marathon runners, but I really need some help. I am young, but seriously out of shape and don't know where to start! All the exercise programs recommend that I begin with jogging a mile, I can't even jog 1/4 of a mile! I am at the point I am not even working my body because I get winded and lightheaded so quickly.

Basically, what I do now is run until I feel lightheaded (which is less than 1/4 of a mile), walk until it goes a away, and start back up again, but I am very frustrated at how out of shape I am and feel like this will get me nowhere.

Any suggestions? <HR>

You just described me back in March/April, except 1/4 mile was WAY further than I could go. I did the C25K program that the other posters have mentioned. I run several miles at a time now, a few times a week. It took me about 3 weeks to build up to the C25K's first week of 60 seconds runs, so if I can do you can do it.
Always remember to go slow and you'll do great!
Welcome! And congrats on choosing to change your life!


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From Couch to Race Day!
Victory Blog[/URL" target="_blank">

Agree with previous posters. Start out slow, and build gradually. Couch to 5k (C25K) is a great program; don't worry if it takes a bit longer than prescribed.

You'll most likely need to adjust your diet. Learn as much as you can about proper nutrition, but when all is said and done, it's a simple as burn more than you take in. I was in very much the same boat as you when I started this and I simply adopted a few rules for eating.

1. Nothing fried
2. No fast food
3. No soda
4. easy on cheese/butter/sour cream, etc.
5. eat breakfast every day
6. watch your portions

and that was pretty much it, simple and to the point. It worked for me, may not work for some, but I did lose 65 pounds. Also, when I became increasingly active, I allowed some of those items back into my diet (in moderation of course).

Congratualtions on your decision to take control of your health. A little education and support coupled with your own motivation will get you to a more healthy lifestyle.

Oh, and not everyone here runs marathons. Tons of posters run for fitness.

You're actually in exactly the right place. Everyone here looks at you and their hearts fill with joy. Gee...that person is dumping that old lifestyle where I felt so bad....now I feel so good and they will too!

The C25K is as I understand, excellent.

Also the best thing you can do is to learn about running. Most new runners try to run too fast. They try to run the same pace all the time. They try to run the same distance all the time. These are mistakes. First thing to learn is cycles. You'll notice in the C25K program that your daily workouts go up and down. Same with weekly and monthy. These are cycles. That's how you train. You'll just wear yourself out or injure yourself by doing the same all the time.

Here is a link to what will be above your abilities right now. For right now...it is for you to understand the different runs. Just this one section is very important. The most important thing is understanding why to hold speed down on certain runs. The rest will be interesting reading but won't do you any good now.
http://www.mcmillanrunning.com/training4.htm[/URL" target="_blank">

You should understand that most workout programs are cookie cutter programs. You are an experiment of one. You need to learn about running physiology. Exercise physiology. Apply this to yourself. Pick programs for you. Not you for the program.

Don't feel at all bad about not being able to run a mile. I've been there. Actually more than once. I allowed my job to take over my life and ended up with diabetes. The diabetes had eaten up my legs so bad that I couldn't run 100 feet. But I could walk. And walk I did. 18 months later I ran a baby ultra marathon. But I already knew how to train and learned more in the process.

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Ron
When being chased by a bear...You don't have to outrun the bear. You just have to outrun the other guy.

Welcome!!!

I highly recommend the C25K program. I am currently on week 6 and am amazed at how far I have come!! Just remember to slow down and don't over do it. And don't sweat it if you have to repeat weeks. I think it is better to repeat a week than push yourself and end up injured or discouraged.

Congratulations on your decision for a healthier life!!!

I found the C25K from this site to be too much of a jumpstart for me. I went to Nike.com and found a running program for beginners that is similar, but it is a little bit slower progression. It doesn't hurt to check it out. Just go to the Nike site and register. Click on training and then training log. It will show you running schedules for several different experience levels. You just pick the one that fits you and add it to your calendar.

quote:<HR>Originally posted by arlahile:

Interesting data point: I see faster people than me out there everyday, but most of them disappear. The people I see week after week are the slowpokes like me and just a handful of our local competitive runners.

Arla<HR>

Arla, this is so Right-On-The-Money! All week earlier this month I was watching a Newbie (yes, we can tell!) running intervals of 1/4 mile or so, then walking a little distance before running again. Good strategy, except she was blowing by me, huffing and puffing. It's possible she is still running somewhere, but I think it's more likely she threw in the towel - it's just too hard! If you are a newbie and you are passing other runners, you may want to ask yourself, "Why?"

bty