re: Tips for starting a running/jogging program

quote:

---

I think it's from pushing myself too hard at first, rather than a structural joint issue.

---

When you're starting out, just run for time/distance and not at all for speed or pace. Couch to 5k is set up like this, so it's a good program to use. The only time you need to worry about how fast you're running is if you decide to race and you want to set a new personal record, but it's not something you need to worry about when starting out.

Try to make your runs as easy as possible. Go slow. The effort level you want to reach should be low enough that you could talk to someone running alongside you. You don't want to be completely out of breath. Being out of breath does NOT define a successful or effective workout, especially when starting out. In fact, most elite runners train at lower intensities 80% of the time, so there's no reason you should be training at a high intensity all the time as a beginner.

Couch to 5k is set up perfectly for this because the early workouts are mostly about walking with some running for short periods thrown in. That keeps the effort level low while your body is still adjusting to the new stresses you're putting it through.