Running

[Butcher]

It gets easier the more you do. Ideally you should be taking (roughly) a breath for every 4 steps (i.e. 4 steps on the inhale, 3-4 on the exhale) for a comfortable pace. Every 3 is a moderate distance pace and every 2 if you're going fast. You might find it hard to maintain steady breathing at first, but as you run more it'll even out. You shouldn't need to concentrate too hard, your body will do what's best automatically (more or less).

I'd say run at the slowest pace you can comfortably maintain and work from there. Don't try to start off fast, you're looking for a pace a little above a fast walk.

[Ttaskmaster]

My only advice regarding distance targets is - Don't.
Aim primarily to keep running for X amount of time. As you repeat this, you'll find yourself getting faster and running further in that time.

If you really want a distance target, against which to periodically check - Get your endurance up to manage 5 mile runs. Along the way, start with a target of managing a mile and a half in 11 minutes. Then get that down to 10 minutes. Then start working toward the magical 4-minute mile.

A decent book on the subject, IMO, would be Fighting Fit by Adrian Weale.

[b0redom]

Duplicate post.

[b0redom]

What Butcher said. It's better to do, say 3-5k every day for a week than 8-10k twice a week. Start off slowly, and you're way less likely to get injured.

[Zak33]

I still hate it.

I hate running.. I hate every part of it. I'm lucky enough to do other strenuous activity to maintain health, but not for a few weeks.

So I made sure I was fully hydrated yesterday afternoon, and when I got home, pulled on the Nikes and determined to do over a mile. Within 500 metres I was tightening up too much. Lower back like a board, throat and chest tight from the dry air.. so I determined to go 2 miles. I know where the 1 mile mark is, so I aimed to run there. I was feeling better by that point. I came home a little smoother, shortened my stride a little, leaned forward more, breathed clearer and could still stand upright at the front door.

I hate running, I don't like any part of it. I knew I needed it. My whole body was slowing, and I'd not swam for 2 weeks (which I hugely prefer) and my body needed shaking from it's lethargy. So I did.

I hated it. I felt better after. Human bodies' are just odd. I'm no runner. I'm no athlete. But I'm human and need to do it.

(I know I cant go faster than 6mph over any ditance. So it's a 10 minutes per mile. )

[CAT-THE-FIFTH]

I stil hate it.

I hate running.. I hate every part of it.

So I made sure I was fully hydrated yesterday afternoon, and when I got home, pulled on the Nikes and determined to do over a mile. Within 500 metres I was tightening up too much. Lower back like a board, throat from the dry air.. so determined to go 2 miles. I know where the 1 mile mark is, so I aimed aimed to run there. I was feeling better by that point. I came home a little smoother, shortned my stride a little, leaned forward more, breathed clearer and could still stand upright at the front door.

I hate running, I don#t like any part of it. I knew I needed it. My whole body was slowing, and I'd not swam for 2 weeks (which I hugely prefer) and my body needed shaking from it's lethargy. So I did.

I hated it. I felt better after. Human bodies' are just odd

Do a 20KM to 30KM walk instead??

[Butcher]

Do a 20KM to 30KM walk instead??

Problem is that takes forever compared to a few miles of running.

That said, I too have been slack recently, need to pull on the footgloves and get back on it.

[CAT-THE-FIFTH]

Problem is that takes forever compared to a few miles of running.

That said, I too have been slack recently, need to pull on the footgloves and get back on it.

Its more interesting though!

[Zak33]

Its more interesting though!

it is, and when I retire I will do that.. i love to walk.

I have no opportunity at all to walk 20+k. Work. Kids.Family. Life in general prevent such time. Some of the things I do keep me fit tbh so its not all doom!

[scaryjim]

… I hate running.. I hate every part of it. ...

I'd go further. I DON'T run. Not by choice, anyway. Once in a blue moon I need to get somewhere that's close enough that running will make the difference between being on time or not (usually I'm running for a train). Otherwise, I simply don't run. Ever.

I really enjoy walking, but it's definitely limited - I can generally find an hour to walk, which will get me a nice 4 - 5 mile circuit, but you'd need to plan hard to get much further than that on foot. So while it has its place, it's certainly not a panacea.

But (as some of you will have noticed) I DO bike. And the great thing about a bike, is that it's a proper mode of transport. I can lump 30kg+ of luggage on my bike and it hardly makes any difference. I can comfortably do 30+ miles with that luggage without batting an eyelid, and could probably cover over 100 miles in a day with proper planning.

My morning commute is 14 miles - perfect cycle distance. And I don't even have to find the time in my day to exercise, because I'd be travelling anyway.

And when you decide you need to shake the body out - a bike will take you so much further, and to more interesting places, than running will, and than walking can.

tl;dr? Get a bike

[b0redom]

...and if you're running and cycling anyway, you may as well pop out for a swim. Can't see what could possibly go wrong there....

[Butcher]

I like swimming, but chlorine does bad things to me, so I rarely swim other than in lakes occasionally.

Hauled myself up and did parkrun this morning. Not a bad time given the heat.

[scaryjim]

I'm a keen swimmer, but I wouldn't do tri … quite apart from my no running rule, that's way to much exercise in one go (he said having been out for a 100km bike ride this morning )...

[grimmy58]

I'm a chubby lad, always have been, but the missus and I are determined to get up and out and get fit. We're going to follow the steps on the NHS couch to 5k site (I don't think I can post links yet) which seem to be realistic and a good way to build up our stamina. We're off out for our first run today so wish us luck!

[BeardbaroN]

Well I did my first run and took 4 days to recover

Legs, back was killing me! am so out of shape it's not even funny. Got to keep at it, in hopes it gets better and now I at least know roughly how to work with my breathing

[grimmy58]

Well I did my first run and took 4 days to recover

Legs, back was killing me! am so out of shape it's not even funny. Got to keep at it, in hopes it gets better and now I at least know roughly how to work with my breathing

Nice one Baron! We did ours yesterday, we found a nice park which had 1, 2 and 3 mile trails which were all marked out which was really handy. We followed the 1 mile trail while having the 'Couch to 5k' app playing over headphones, I had Sarah Millican telling me when to walk and when to run, it went really well! we ended up getting fully round the 1 mile trail with about a third of the time left, so went round again!

Ironically, the missus who is considerably slimmer than I am (but a foot shorter) had more of a hard time, going beet red and gasping. To be fair though, we have only been off the cigs for a couple of months. We're looking forward to Tuesday for our next run!

I am pretty achey this morning though, my aches are mostly in my ankles and feet :S