OK...so i despise running...at least in high school. So today i cleared off the treadmill and started to walk...then i got influenced to run...and i did for a whole....minute...sigh....1 minute? that is all i could do? Please does anyone have any tips for first time runners? I will only go on the treadmill until i can breath properly. How do you breath properly so you don't run out of breath so fast? please help!!

great starting point:

Cool Running :: The Couch-to-5K Running Plan

I think the goal of getting on a treadmill is to make sure you get a good workout for a good length of time. My trainer told me that to get an optimal workout, I have to do a steady walk with my heart rate at 135 -140 for at least 30 minutes. I started at 10 minutes and now I am up to 40 minutes a day and I am able to walk very fast. One day, I may be able to do a run for 30 minutes and be able to keep my heartrate to 135.

i second the couch to 5k program.... it helped me in my 15K in May..

another hint i received from runners here ... SLOW DOWN... then slow down again ... for example, walk 3MPH, 'run' 3.3-3.4 MPH... then gradually increase.

good luck!

Couch to 5k definitely - you can do it on a treadmill or outside - and definitely slow down. Run at half what feels natural - when I started running, it was really just a bouncy walk as i was trying to keep it very low impact. Slowing down will make the biggest difference to you - for an overweight and unfit person, normal "jogging" speed is way too exhausting.

Oh that website is WONDERFUL!!! I will try it again tommorow...i am determined to run, when i lasted the whole pathetic 1 minute...it felt good...to move. I told the hubby and he laughed at me "only a minute?" hey....he couldn't do 30 seconds! So that shut him up!!! (whatever i am doing it for me anyway) I just hate how he creates competition with me. ANYway...thank you!

Great job getting started running! I too love the Couch to 5K. I started it and I was just like you, could barely make the 1 min. But after following the program for 9 weeks I was able to run my first 5K.

Keep up the good work! You will love it - it is definitely my "Me" time!

Your start is similar to mine. I started barely walking on the treadmill, then jogging for a few minutes, to a consistant 20 minute run. Soon there after I went to the streets. There is no treadmill that can substitute for a road, it doesn't move for you. I built up to a four mile loop that I have been running for the past year and a half. I set goals, ie. half marathons. 13.16 mile races. I have ran three to date, yesterday I ran one and posted my best time of 1:58:07, and placed 322 out of 1000. Not bad for someone who weighs 240lbs. My advice is to set goals, and keep them. I pay $50 a wack to run these events, and I love the finisher medals. I am running another one in Jan. and Feb. Just keep doing what your doing, and take it to the streets. I highly suggest getting and Ipod Nano and the Nikeplus system. Very good program. it tracks your runs and progress. Best purchase ever. Good luck and if you need any help I will be here for you.

I just recently (October) started walk/jogging myself....and I do it on a tredmill almost everyday. I allow myself to skip on Sat and Sunday if needed, but sometimes I even go on those days.

I started out walking 1/4 and then jogging 1/4 and walking 1/4 and then jogging 1/4. Each day I would build up to more and more.

Now, I walk 1/4, jog 1 mile, walk 1/4 and jog another mile and then walk 1/4-1/2 miles depending on time etc.

I sometime now can actually walk 1/4 then jog 2 miles.....however, I will slow the pace or mph down on the 2nd mile

I really feel so much better jogging now.

Good luck

First bit of advice? Get off the "dreadmill" and run outside. Unless it is below 20 degrees, there is no reason I can see to not run outside. Second bit of advice is to run "sub-threshold." Most beginning runners try to run to exhaustion and burn out. When you finish, you should be tired, but you should not be doubled over gasping for breath, unless you meant to go "all out." If that means running 15 minute miles, then so be it. Better times will come, but not if you "kill yourself" and burn out. I have a signature on my tri site that says, "I run like a gazelle, if it has a lion hanging from its neck." 10 months after I started running, I may need to change that soon. Tonight I ran 2 miles in 16:39; you can get there too; it's just a matter of running smart, not running harder.

definitely check the couch to 5k...it looks like a great program and I really think it could work for so many people having a hard time!

I cannot wait to start running again. I was an avid runner until my children were born.

I love the freedom and sernity running gives me. Plus, the runners high kept me going all day long with energy. I need to lose more weight before I can start running again. But I know one day I will get there.:biggrin:

Couch to 5K is awesome . . . I tried to start before I knew about this program and I really had a rough time of it. I was gasping for breath in no time and thought I would never get there. I just needed a program to get started.