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Hi,

So I started running last week, want to keep a post updated with a couple of observations/ questions/ and the like as I don't have a full on blog. Any comments/ encouragements are greatly appreciated!

Before I began:
Age: 23
Fitness: Low, I work at a desk all day and I used to do up to 2/3 hours taekwondo a day but since moving have had to stop.
Aim: Complete the course so I can run for 30 mins as then I'll be able to join a running club, but most ask for at lease 20-30 mins before you can sign up where I am. Also loose the stone I've put on in the past 9 months, making me 5 foot 8, and around 60-64kg.
Background: Not good at running.

First week:
Clothing:
Pair of asics I got last year when I was v exercised based - these are good quality and are meant to correct things and give me padding as I often run more on my toes than my heels.
Leggings, along with shorts (why do shops sell skin tight clothing? Aren't we running because we are wobbly so skin tight will only enhance this?)
Pink long sleeved sports top (it was either pink or bright yellow), and over the top a baggy mens t-shirt.
I also have a waistband with two water bottles and the app.
Running:
In a park, early in the morning, after the sun rises and when there are lots of commuters about to be safe. As well as the App and Spotify, I also have the Nike+ tracking exactly how far I go and how many calories I've burnt - normally its around the 3.25 mark and just over 200 calories. I run on Sundays, Tuesdays and Thursdays.

The first week was ok, a hint I found was not to look outside early in the morning as then I didn't know until it was too late if it was raining. The biggest obstacle I had was getting over the self consciousness of running in public, but early in the morning is good as the commuters are very invisible really. I didn't get that out of breath so I think my fitness has perhaps not completely been lost in the past 9 months of pizza eating. Legs didn't hurt and although I pushed myself to run faster on teh second and third days, I didn't push myself too far. I tend to sprint the last 10 seconds.

Other stuff
Apart from running, I am back to taekwondo, which started on Friday, as a black belt class with little concession for being away, my legs did properly ache all weekend, but it co-insided with my rest days. I am planning on going Fridays and Sundays though i am aware sundays clash with running, for now, I think I can do both and in later weeks when its gets tougher I'll need to reassess. I am also doing the sit up and push up apps although not as strictly as this running app. I also walk to work, taking around 30 mins.

Food-wise, I read Paul McKennas, book which has made me eat less than I was, and along with friends I am using an app which keeps a basic account of my food and exercise. I'm not that interested in calories, but its good to see if I'm getting enough fruit and veg/ protein/ not too much fat/ enough water.


Week 2, session 1:
Just finished my first session of the new week today. Celebrating by starting a post as I think now I've done it four times I will keep going. As per usual I ran in the park, mostly on path, though occasionally on grass. As it was a sunny afternoon I timed it just as the sun was setting in the hope there would be less people, but there were loads! Felt pretty self conscious due to the whole, young person walking more than they are running thing that was going on. Think from now on I'll stick to mornings. The run itself wasn't hard, was hot and a bit puffed by the last run but not out of breath. I stitch on the 4th run almost slowed me down but luckily it went away. At the end as I'd slightly mis judged where I would end up, so that I would make it home in time to stretch I ran for 2.5 mins instead of 1.5 mins, I then walked for four mins and then spent a good ten mins stretching as I am still aching quite considerably from taekwondo on Friday. All in all, Nike+ told me I did run slightly more and burnt slightly more calories, and it went well. *Almost* looking forward to Tuesday.

Observations/ questions
* Breathing techniques - anyone got good articles on it as try as I may, I cannot regulating an in through the nose out through the mouth approach
* Headphones, anyone got good low priced ones? Requirements are that they stay on and aren't those ones that go right in the ear. Sound quality doesn't really matter.
* If you are aching after a run, I've been told a hot bath and some ibruprofen are good. When should I take the bath, straight after the run or a bit after or the next day?

Think thats it for now, what do people think? Am I trying too many things and are gonna burn out, is my regime sensible?

Looks good to me, Rachel. Seems like you've thought about everything a lot, and you're determined, which is great!

With self-conciousness, three thoughts: most people are far too wrapped up in their own thoughts to even start to notice anyone else. "Real runners" (that means you) walk as well as run – it's a very useful training technique, not just something for beginners. Finally, you are the one doing something and getting healthy hear. If anyone's got a problem with that, screw them

Breathing – I wouldn't worry about the nose technique. I just breath through my mouth. If you've got articles saying otherwise, add some links, it'd be good to read them.

Headphones – have a search for advice on the forum. I know there is at least one thread discussing this, and suggestions were given.

Aches – make sure you thoroughly stretch following your cool down walk. Hold each stretch on each side for 20 to 30 seconds. That's a long time! Count the seconds in your head as you stretch to make sure you're not skimping. Massaging achey muscles is a great idea (you can do it yourself). R.I.C.E. (do a Google) can be useful both for treatment and prevention. I would think a hot bath would also be good help with loosening the muscles (though it seems to conflict with the "ice" part of R.I.C.E., so perhaps try a Google for counter suggestions). I'm not sure about going for Ibuprofen. I'd say you've probably pushed yourself too hard if you need it!

Sounds like you are doing great! Keep it going

Cheers benjohn, that's great advice!

Did my second week second run today. Got to say I was the least motivated out of all the runs so far, but I did it and felt great after ive finished!

I have several blisters on my heels but hopefully they'll go soon. Also getting a running friend to virtually join me which is great!

Hi all,

Just finished my second week. I think it was quite tough as this is straight after the first weeks optimism but before results. My right leg is threatening to pull a muscle but hasn't yet. Still, I can just stretch it off.

I'm changing my days from Sunday tuesday and Thursday to sat mon and thurs to coincide with my friend.

3 mins next week? Wow seems a lot at the moment!

don't forget, you can always run one or more extra runs of a week, so you don't have to move on to those 3 minute runs if you are not ready Also, don't forget that you can probably slow your pace a little - it makes a huge difference! Finally - you are doing really well! Keep going!!

Hi Benjohn

Sorry about not replying! Manic week at work! Cheers

I actually did do all three runs for the 3rd week.

The third run I had to cut my speed as I was in a bit of monthly pain, but I still ran the entire time (well when you are meant to run).

I like the fact that the runs are now long enough that its less obvious you're walking half the time!

I want to enter a series of 6 monthly summer races in summer so I should be finished 5k by the beginning of march and need to be ready by June to do the 10 k (preferably in under an hour)

About to start week 4, 5 mins of running! Think it should be ok if I pace myself...

Now the sun is rising 10 mins earlier I can also stretch for 10 mins longer which should be good. I've gone back to taekwondo and need to incorporate some stretching into my training, and strengthening exercises!.

Aim for his week: Buy headphones!

Oe question, because I changed my scheduled, its slightly out. I want to run

Sat (new week)
Monday
Thurs

When I was running
Sun (new week)
Tuesday
Thursday

Because the two day break is in the wrong place it tells me to run
Sat
Mon
Wed

Is there a way to manually change this? Will it update when I run next thursday?

Cheers

Splendid.

The dates are just given as guides. The App will let you run when you like, and will adjust itself to when you do run. It always assumes that your weekly structure it: run, chill, run, chill, run, chill, chill – repeat (but with any starting day). If you don't quite do that, then that's okay – the shown dates will be a little bit wrong, but the overall progression will be about right.

Hope that helps – you're doing great!

Happy running,
Benjohn