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Couch to 5K should help. http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

by Xiol 10y ago

Philipp__ 10y ago
I will take a look at this, thanks!
snowcrshd 10y ago
+1 for C25k Pretty solid program to get started running. After that, I'd suggest doing Bridge to 10K [1] Surprisingly to me at the time, Bridge to 10K was way easier than C25k [1]: https://blog.bluefinapps.com/about-bridge-to-10k/ https://blog.bluefinapps.com/about-bridge-to-10k/
- suprfnk 10y ago
  Yep, starting running and creating and maintaining consistency in your workouts is way harder than slowly upping your mileage from 5k to 10k.
- bryanlarsen 10y ago
  AFAICT, all of the health benefits of running come in the first 5K or 10K. Running longer distances becomes detrimental. Save your joints, preserve your muscles and keep your body fat at a healthy level (especially important for women). Rather than increasing your distance, concentrate on increasing your speed.
  - dspillett 10y ago
    Yes, recent studies indicate that the sweet spot for optimising benefits vs injuries rates is between 5K and 8K, varying a fair amount between people, and gets quickly worse after twice that. BUT increase your speed very carefully, or you will hurt your knees possibly giving yourself a semi-permanent (recurring) injury or worse. Beyond a certain point injury rates shoot up with speed a lot more than any health benefits do, more so than with distance as it is easy to let your form slip when concentrating on speed, and in my experience the only advantages in doing 10K in 42 minutes instead of, say, 60 are bragging rights and getting finished & to the shower/pub/other faster afterwards! Also note that those studies (well, the ones I've seen) compared like for like too (same pace over the distance, studying flat(ish) road racing or treadmill running. I find 16-to-20K trail running with a group (sometimes more of a "fast trek" than a run depending on terrain!) to work out much better for me than 10K road running at full pace.
- rollthehard6 10y ago
  Absolutely, C25K was the best thing I ever did - Run 2x5Ks a week at lunch and a 10K at the weekend. Worked up to 10Ks about 3 or 4 weeks after first 30 minute run. It makes it pretty easy and I lost around 13 lbs from this alone.
- rollthehard6 10y ago
  Absolutely, C2K was the best thing I ever did - Run 2x5Ks a week at lunch and a 10K at the weekend. Worked up to 10Ks about 3 or 4 weeks after first 30 minute run. It makes it pretty easy and I lost around 13 lbs from this alone.

Couch to 5K should help. http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

by Xiol 10y ago

Couch to 5K should help. http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

Philipp__ 10y ago

I will take a look at this, thanks!

snowcrshd 10y ago

+1 for C25k Pretty solid program to get started running. After that, I'd suggest doing Bridge to 10K [1] Surprisingly to me at the time, Bridge to 10K was way easier than C25k [1]: https://blog.bluefinapps.com/about-bridge-to-10k/ https://blog.bluefinapps.com/about-bridge-to-10k/

suprfnk 10y ago
Yep, starting running and creating and maintaining consistency in your workouts is way harder than slowly upping your mileage from 5k to 10k.
bryanlarsen 10y ago
AFAICT, all of the health benefits of running come in the first 5K or 10K. Running longer distances becomes detrimental. Save your joints, preserve your muscles and keep your body fat at a healthy level (especially important for women). Rather than increasing your distance, concentrate on increasing your speed.
- dspillett 10y ago
  Yes, recent studies indicate that the sweet spot for optimising benefits vs injuries rates is between 5K and 8K, varying a fair amount between people, and gets quickly worse after twice that. BUT increase your speed very carefully, or you will hurt your knees possibly giving yourself a semi-permanent (recurring) injury or worse. Beyond a certain point injury rates shoot up with speed a lot more than any health benefits do, more so than with distance as it is easy to let your form slip when concentrating on speed, and in my experience the only advantages in doing 10K in 42 minutes instead of, say, 60 are bragging rights and getting finished & to the shower/pub/other faster afterwards! Also note that those studies (well, the ones I've seen) compared like for like too (same pace over the distance, studying flat(ish) road racing or treadmill running. I find 16-to-20K trail running with a group (sometimes more of a "fast trek" than a run depending on terrain!) to work out much better for me than 10K road running at full pace.
rollthehard6 10y ago
Absolutely, C25K was the best thing I ever did - Run 2x5Ks a week at lunch and a 10K at the weekend. Worked up to 10Ks about 3 or 4 weeks after first 30 minute run. It makes it pretty easy and I lost around 13 lbs from this alone.
rollthehard6 10y ago
Absolutely, C2K was the best thing I ever did - Run 2x5Ks a week at lunch and a 10K at the weekend. Worked up to 10Ks about 3 or 4 weeks after first 30 minute run. It makes it pretty easy and I lost around 13 lbs from this alone.