How to start running?

I haven't been able to run probably since I was 16 or 17...I'm now 34.  I want to start running but I don't even know where to start.  I have walked on the treadmill but when I try to run I feel really off balance.  I want to try and go to the school track and run but I think I will look like an idiot being fat and trying to run then being unable to run more than a few steps.  Any suggestions?

Michelle, Don't worry about how you will look, just think how great you will feel to get out there and do it.  The best way to start is with intervals, for example 5 minutes walking, 1 minute running.  You will gradually increase the running internals and decrease the walking. Cool running has a couch potatoes to 5k program; you can find it here: http://www.coolrunning.com/engine/2/2_3/181.shtml I just started running a little over a year ago and I love it, so let me know if you have any questions. Take care, Mary

 Hi Michelle, I am definitely no fitness expert, but this is how I have started to get back into running.  I could never run on a treadmill.  It makes me feel dizzy and off balance too.  I just don't know how those hamsters do it !!   :-)~~ Start with a good pair of running shoes.  Then power walk.. When you are warmed up do a little jogging sprint while walking.  Before long you will work yourself up to it.  You will get farther and farther.  That's what I have been doing anyhow. Don't worry about how you look.  You probably don't know those people and in a few months they will not even recognize the old you anyhow.    You will be surprised in yourself !!  At first when I tried, I could feel my  butt trying to smack the back of my neck. Man, talk about feeling off balance !!..hehe  There was no spandex tight enough to keep it from bouncing !!  Now months later MOST of that butt is gone and I am more comfortable running about 2 miles, with a few stops.  You have to start somewhere !! Hope this helps, Dana

Hi there!  I just wanted to let you know I recently started running. (Like last week recently) I found theses podcast on I Tunes. It is a training technique called couchpotato to 5k in nine weeks. (I think someone above mentioned it) Any way I am only on the first week but it is running for a minute & walking for 90 seconds. This guy walks you all the way through it & the music is pretty decent. I will tell you I feel like a CLOD HOPPER when I run. I was just talking to a running friend of mine about it tonight & she INSISTED I get fitted for running shoes. She says it will correct my gait & my senses of heaviness when I run almost immediatly. So we are going tomorrow to get shoes!!! STICK WITH IT! It is the quickest way to burn calories, plus you feel so GREAT afterwards!! Keep in touch! We can see how much progress we have made together!

Ok...now you said that the podcast is on itunes...is that the program of the training technique?  I don't know much about the whole itunes thing.  So do you download this and then it tells you what to do and when?  If so, what do you look under on the itunes?

I looked on itunes and I only found the week nine one...are there the other weeks or am I not looking right?

Go to podcasts, type in podcasts for running or couch to 5k. It is by a guy named  Richard Ullrey. I just checked my self & it looks like all nine weeks are there. If you can't find it I'll see if there is a way I can burn them then send it to you then you can burn it back to itunes and download it on your ipod. Let me know!

Hi Michelle, I have been wanting to do the same thing. I find as you do that I feel weird or kind of silly doing it. Unlike you I don't think I've ever run in my life. Except probably as a small child, but I can definately say not in my teens or adult life. But I've been on the treadmill and walking since February and the walking is getting much faster when on the treadmill and have felt I should pu**** up by trying to jog/run.  I've tried a little the past few weeks, but it just feels weird. I think more so because it doesnt seem natural to me. And then I have the problem of being big chested, so when I get to a run Im just bouncing and feel self conscious. I have bought a sports bra, one a bit tighter to try and hold things in place, I think it may work, but havent tried it yet. I did as I said try a jog/run a few times recenlty on the treadmill but only do it a minute or so if that. Ive tried when the room kind of clears out, but then someone comes and I feel awkward. I just basically feel that I don't know how to run!! LOL

I'm going to continue to try little sprints like the others said too, with doing a minute then walk again. Maybe trying it outside on a track as you said might work better. Good luck!!! :)

If you are big chested and running is uncomfortable, use two bras -- at least one of them a sports bra.  This will give you the support you need.  I was big chested for many years, before I had a reduction, and that was the worst part about trying to exercise.   But 2 bras really helps -- one will not do it. Also, many of the treadmills have training programs on them.  Look under weight loss/management.  You set your upper and lower heart limits, and how far/long you want to go, and the machine will vary your speed depending on your heart rate.  The only glitch I've found is that for them to really work you need a detachable heart monitor, which  most gyms don't provide.  When you take your hands off of the heart monitor pads, the machine will automatically slow down after a few seconds.   HOWEVER, the program still works pretty well if you play around with it some.  If I want to run longer than the program permits with your hands off of the heart monitor pads, I simply push the speed up manually, and keep it there as long as I can run.  Then I let the machine take over again.  Overall, it's a pretty effective program for increasing your indurance. 

I agree with everyone else...walk then run for short spurts of time then walk again.  This is how I got started.  The one mistake I did make was to put the speed too high for the run, and I could never do more than 4 minutes without feeling like I was going to fall over.  So I decreased my speed to a slower run and the first time I did it I ran a mile and walked a mile in one session.  I am working up to 2 miles, and honestly this is a huge deal since I haven't run since I was probably 4 years old. Christine