melissel Posted April 5, 2009 Share Posted April 5, 2009 I don't want to prepare to run marathons or anything, I just want to get rid of this extra baggage I've been lugging around :glare: I'm WAY out of shape, but I'd like to start jogging again (it's been a long time). So I have a few questions: Would you recommend that I ramp up by walking for a few weeks first, or should I just go straight for jogging as much as I can manage and ramp up at that level instead? Do I need to invest in running shoes, or will my good, comfy walking shoes do for awhile? And is there any way to avoid those darn shin splints??? I have such terrible memories of pain from my knees to my insteps each time I started running again in my younger years. Is there some kind of stretch or prep I can do to cut down on this, or is it just payment for all my sedentary years and I just have to suffer through? Any and all advice on getting started is appreciated. TIA! Quote Link to comment Share on other sites More sharing options...
Anne Posted April 5, 2009 Share Posted April 5, 2009 www.coolrunning.com This is the site for the "couch to 5K" program. This is a great program to get you started. Take it slowly - don't be afraid to spend a little more time at each level than they specify. It's been awhile since I did the program, so I can't remember just how it starts out. If I were you, I would start with 3 days/week, with rest/weight training/stretching days in between. Google "exercises for shin splints" - there's all kinds of info available and the exercises are very important to avoid shin splints. Shoes - be sure yours are supportive enough. Just b/c they're comfy does not mean they're supportive - ask me how I know! :tongue_smilie: Good for you for making changes!!!:hurray::hurray: Anne Quote Link to comment Share on other sites More sharing options...
6packofun Posted April 5, 2009 Share Posted April 5, 2009 I've lost almost 50 pounds by running (and trying to eat well) now and when I started, I would walk for 10 minutes or so--AFTER warming up by riding a bike for 5 min. and then stretching!--and then I'd try to run for a bit. I could literally run for less than 2 minutes. LOL Then I'd walk a bit more and it probably totaled 20 minutes. I just kept going on with this until I was running for more time and then just walking 5 minutes and running up to 3 miles, walking to cool down after. The Couch to 5k program is good--it was too hard for me at first, though! You need to gauge what is too difficult for you and if that means walking first, walking faster next and then doing a bit of running, that's what's best and what will keep you from getting injured. Running for weight loss has been so rewarding for me, but at times frustrating because there are many days when I want to keep going and my poor legs won't let me. I want to run longer, but I have to listen to my body which is still overweight! I used to run cross country in high school and would get shin splints a lot. Now, at 37, I DON'T get them because I take care to really warm up and stretch first! If my shins are sore, I ice them afterwards and don't run the next day. When starting, it's always a good idea to run every other day, anyhow. Good luck to you! I'm sure there are some other ladies here who will give you good advice. Get some GOOD shoes (there are different running shoes for different kinds of runners/gaits; I needed to use a cushioning shoe because I started running at 231 pounds and wanted to protect my ankles and knees!) and get started!! :) Quote Link to comment Share on other sites More sharing options...
JudoMom Posted April 5, 2009 Share Posted April 5, 2009 I second the Couch to 5K program. Good shoes make all the difference. I would go to a running store and get properly fitted. Good shoes got rid of my knee pain. It nearly killed me to fork over the $100 at the store, but it was well worth it. Quote Link to comment Share on other sites More sharing options...
lynn Posted April 5, 2009 Share Posted April 5, 2009 I don't want to prepare to run marathons or anything, I just want to get rid of this extra baggage I've been lugging around :glare: I'm WAY out of shape, but I'd like to start jogging again (it's been a long time). So I have a few questions: Would you recommend that I ramp up by walking for a few weeks first, or should I just go straight for jogging as much as I can manage and ramp up at that level instead? Do I need to invest in running shoes, or will my good, comfy walking shoes do for awhile? And is there any way to avoid those darn shin splints??? I have such terrible memories of pain from my knees to my insteps each time I started running again in my younger years. Is there some kind of stretch or prep I can do to cut down on this, or is it just payment for all my sedentary years and I just have to suffer through? Any and all advice on getting started is appreciated. TIA! What I did was walk 5min run 1min walk 1 min for 30min total then walk 5 min. Week 2 will be walk 5min, run 2min walk 2min 30min total then walk 5 etc. I do recommend getting a good pair of running shoes. Stretching is one of many things you can do to avoid shin splints. I got a lot of good information especially a stretching routine from runnersworld.com. I was amazed how much easier my run was when I took time to stretch. I also resolved a knee issue that an orthopedic dr recommended I have surgery for through stretching. Quote Link to comment Share on other sites More sharing options...
Jennifer in MI Posted April 5, 2009 Share Posted April 5, 2009 Ditto what everyone else said. I know I need new shoes when I get shin splints. So, definately invest in a nice pair of running shoes. I started running 15 months ago. I couldn't run more than a block at a time! So, I did a run/walk program, but I didn't use any particular one. I just gradually increased the running and decreased the walking. It took me about 2 - 3 months to get to 3 miles. I remember that first day I did it. It was just easier to keep running than to stop and start up again. Now, I run about 4 - 6 miles when I go out - 4 or 5 times/week. I just LOVE it! I did lose weight at first - off my chest. But my waist and hip measurements have stayed the same, unfortunately. I haven't lost anything beyond those first 20 pounds. I'd really like to lose another 10 or so, but I think that'll have to wait until dd is finished nursing. I remember losing 5 or 10 pounds when my third child stopped, so I'm hoping that's the issue this time as well. Good luck!!! Quote Link to comment Share on other sites More sharing options...
Kim in Appalachia Posted April 6, 2009 Share Posted April 6, 2009 I have a book from Running World magizine and it recommends walking for 8 days straight first, before starting any running. The idea is to get your muscles ready. You have to have good running shoes. Streching is important, but I also would recommend some strength training. You need to strengthen your calves, your thighs, your core, and lots of other muscles that you didn't know existed (but will when they hurt!:D) I do Pilates for my core, I've also been doing some yoga. I think the running world website has some exercises you can do (C25K might as well). Don't get discouraged. I started running last spring, sometime in May. I hurt my Achillies tendon (badly) soon after. I couldn't even walk most of the summer. I started again in the fall, and I was doing well, apart from some winter illnesses, until I started running outside. I got shinsplints. :glare: I've had to rest for 2 weeks, but I will be running tomorrow. Don't let injuries discourage you. Injurys will happen, just keep running.:001_smile: Quote Link to comment Share on other sites More sharing options...
Colleen Posted April 6, 2009 Share Posted April 6, 2009 I concur with much of what others have said. Would you recommend that I ramp up by walking for a few weeks first, or should I just go straight for jogging as much as I can manage and ramp up at that level instead? I recommended the coolrunning.com Couch-to-5K program. Do I need to invest in running shoes, or will my good, comfy walking shoes do for awhile? Invest in good running shoes and do so by visiting a genuine running store. Not a chain store at a mall or some such, but a local shop where the owners and employees can truly gauge your stride and fit you with the right shoe. And is there any way to avoid those darn shin splints??? When you go to buy shoes, mention that this has been a problem for you in the past. The right shoe should help. Running on pavement and concrete, and running more than your body can handle, can cause shin splints, as can lack of stretching. On the other hand, I never stretch and almost always run on hard surfaces and haven't had shin splints very often. The two cases I did have were both caused, I think, by pushing myself too hard. Best to you! Quote Link to comment Share on other sites More sharing options...
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