VERY out of shape beginner (Read 1278 times)

Here's what I suggest (actually sort of what I did)... -Start by walking a bunch say for like an hour plus (or work up to this if you can't now). -If you have a track, run on the straightaways then walk the curves for say a mile. -then walk to the track... run a mile (about 4 laps) then walk a bunch -after a while just try doing 3 miles coupled with bunch of walking See if you can run at a slower pace.... I know a big problem for me is I though I had to run super hard... see if you can step back a little and go for longer.... Other tips... -Drink Plenty of Water -Get something to entertain you while you walk if needed... ipod or radio -Get proper shoes for your foot...

There's nothing wrong with taking extra rest days when you need them. However, you might want to look for other causes for the need than just being "out of shape." Like suggested above, you may be running too fast. Or your shoes may be old. Or are you perhaps running exclusively on the balls of your feet like you might if you were sprinting? Have you noticed any improvement over the last three weeks? If you have, then write down what you've noticed and refer back to it when you're wondering if you'll "ever get better". You are not the only one (by a long shot!) who could only run about 30 seconds when they started out. That doesn't mean more time won't come later. When you say your calf muscles "give out" while you're exercising, do you mean that they feel so dead tired that you feel you need to stop? If that's fixed with an extra rest day, then take it! What exactly does "give out" mean to you? By the way, you might want to look at the Couch-to-5K program. A lot of people have had success with that program, and it starts out with run/walk segments like you're describing. One big difference, though, is that it starts out with a 10 minute walking warm-up, 10 minutes of runnin & walking combinations, and then 10 minute walking cool-down. In other words, they're suggesting starting out at what you're saying you can only do when you take 1 day rest. It's a 3x/wk program, so yes you'd be running about every other day.

It DOES get better. I started from scratch a year ago October. I did the Couch to 5K program, also. If you try that, don't feel bad if you have to repeat days or weeks! I was so out of shape that it took me quite awhile to get to where I could run 20 minutes straight. It's worth the effort, though - now I can run over an hour, and it's less effort for me than when I was where you are right now! I'm always telling people that if I can do it, ANYONE can.

Welcome, Turtle! I'm also 31 and funny thing is, my high school nickname was TURTLE (which is funny because I've always been hyper). It will get better. I'm in W7 of a second attempt at C25K (got injured after "graduating the C25K" and took R & R and now restarting). You'll be amazed at your own progress if you stick with it. You can do it!

Congrats on deciding to take the first step -- getting started is the hardest part, so good job! Modal has great advice. If you were truly a non-exercising couch potato before, it is good to prepare for becoming a runner by first becoming a walker. Walking is harder then most people believe, and running is harder than walking but you can do it if you build up to it! Try walking brisk walks building up from 5 to 10 minutes until you can walk for 30 minutes or more. That will help build up the neglected muscles and connective tissues as well as help your cardiovascular system get used to the much higher oxygen demand that exercise requires. Then when you can walk briskly for 30 minutes or more, try following a learn-to-run beginner's plan like one of these: Coolrunning Couch-to-5k (C25k plan): http://www.coolrunning.com/engine/2/2_3/181.shtml Runner's World Beginning Runner Plan: http://www.runnersworld.com/article/0,7120,s6-238-261--9397-0,00.html Or check out any beginner's or how-to-start running books from the library. Good luck; you can do it!

Not to inundate you with admonitions, but slow is the way to go. I used to think that if I wasn't sprinting, I wasn't running. Then I found these guys and they told me to back WAY off, and I did, and now it's easy to run farther than I'd ever hoped. One more web site for you to peruse: runeasy.com Be patient with yourself, and you'll get wherever you want to go

Not to inundate you with admonitions, but slow is the way to go. I used to think that if I wasn't sprinting, I wasn't running. Then I found these guys and they told me to back WAY off, and I did, and now it's easy to run farther than I'd ever hoped. One more web site for you to peruse: runeasy.com Be patient with yourself, and you'll get wherever you want to go

Sally, do you mean www.goruneasy.com? runeasy.com is a site selling software, so I Googled and found this other site. Teresa