New to running, but don't need to start at Couch to 5K

[Anonymous]

I haven't run regularly in years, and haven't run at all since at least before getting pregnant with my 18 month old. I've been working out, though, mostly pilates and body pump. Last night in a fit of motivation I went for a run and surprised myself by making it a whole mile without stopping. Now, I ran at 9 1/2 min pace, but I was still proud of myself! So, how do I become a better runner from here? I think C25K starts at a much more basic level, so it may not be enough since I can already run a mile (albeit slowly). I'd like to get to the point where I can run for fitness and weight loss, probably 3-4 miles at a reasonable pace. Is there a better program to try? How often should I try to run? Do I just increase length of run by a few minutes each day? I'm not going to lie - my legs are SORE today! when should I try again? Any tips would be appreciated.

[Anonymous]

Just start on week 4 or 5 or later of couch to 5k. It's great for getting you from being able to run one mile to being able to run 3 or 4

[Anonymous]

You don't need to start Couch to 5k at the beginning. After injuries, I still like using the program to help me ease back in - but start at week 5/6 or something, until I get my endurance back up.

[Anonymous]

look at hal higdon. he has biginner, intermediate, advanced programs

[Anonymous]

Anonymous wrote:look at hal higdon. he has biginner, intermediate, advanced programs

This was my thought too.

[Anonymous]

You don't really need to follow any program unless you really want one. (and agree, Hal Higdon has good ones.)

I'd suggest committing to 3 runs a week - 2 midweek, 1 (eventually longer) on weekend. (or just run every other day, so that you'll have 7 runs in a 2-week cycle.)

For now, focus on distance, and then after you nail down distance, you can work on pace. (some do the opposite, which is also a valid choice.) This week, do 1-mile runs. Next week shoot for 1.25 miles or 1.5 miles. The week after that, go up by another little bit. Don't worry about pace. See how you feel. If you feel yourself getting injured, drop back a bit till you feel ok.

Don't run on back-to-back days, though, if you can help it - it's good to recover. I do non-running, lower-impact cardio (and lifting) on non running days, and have only been injured a couple of times in 25+ years of serious running.