ideas needed please..

In October every year my town has a 10km run.  About 7 years ago I walked it... this year I'd like to run it.  I am not a runner, never have been.......... I prefer swimming.  BUT.... I'm getting interested in trying to run now.  I have no idea on how to go about training for this and have thoroughly confused myself by surfing the net and reading!  My weight has been stable for the past two months (145lbs) although I could lose another 12lbs and my fitness level is ok (it's all relative isn't it lol).  I just need some simple kind of plan that will enable me to actually run the distance.  My gym membership has just run out and I left it like that because I was getting bored so thought a break would be good but I really need to do something.  It's winter here and the pool is closed so I thought now is the time to try to run   Any thoughts? thanks, Sharyn

Sharyn, Congrats on deciding to start running.  I've just started going to our local track and running/walking laps.  I would like to build up to doing a 5k and am going to look at following the "couch to 5k "plan.   Here is the link : http://www.coolrunning.com/engine/2/2_3/index.shtml There is some information here about running a 10k also. Good Luck!! Mary

Thank you for the site Mary   It looks good....  good luck with your running too Sharyn

Here is some general advice for running that may help you out on your run. -While you are running, keep your arms bent at a 90-degree angle at the elbow and pump them with your shoulders (like someone is behind you and you want to elbow them)...your hand should come eye-level then behind your back and keep them going -Work your core (abs & lower back)...those muscles aid in keeping good posture throughout the run, making it seem easier -Run on the balls of your feet, that's where the most power comes from -Try to eliminate ANY unnecessary movement from your legs through the run (don't kick your butt with your heels, push your knees up to where you can see an outline of an A with your knee and opposite leg) Hope this helps!

Thanks Chris.  I've pasted your tips into my 'running folder'.  Yes I know very organised of me lol. Sharyn

Well, I was unable to run... unable to wal****il I got my lap-band.  Once I started to lose weight, I added weights.  That helps create a good foundation and strength.  Then I started to walk.  It was so BORING, so I thought, I'll add intervals.  I ran for a minute, was panting and ready to fall off the treadmill, so then I walked.  I would follow a heart rate monitor and as my rate got below a number I set, I would run again.  When it would reach the max (and couldn't do run any longer), I would slow down.  I started out walking 10 minutes, running 1.  The running intervals got longer and walking got shorter.. until one day, about 6-8 weeks after my first walking day, I ran 5 miles straight.  I kept doing intervals, but this time, 5 miles of running, then 2 minutes of walking, then went up to 6 miles total, then 7, then 8, then 10 miles... all with that short walking break in the middle the drink water.   I would strongly suggest intervals.  Listen to your body.  Watch your heart rate.  Watch your form.  Have enough water, but not too much (hyponatremia can result if you sweat a lot).  Gatorade or something like that is good for long runs if you are fatigued during.  Dont' have a heavy meal before, but do have something small an hour before your workout. I hope this helped!

Thanks Alyssa.. I am trying the intervals (when its not too cold outside, the sun is actually up and the frost is off the ground lol) and I'm waiting for my heart monitor to arrive Sharyn

I too have decided to start running.  My body has gotten used to my walking regime, and I am stalled on my weight loss.  I have purchased shoes, a new MP3 player with an arm-band, a pedometer, and one really cute running outfit! I plan to start next Wed. morning. ( I have to really prepare and pep myself up for these things!) Good Luck! Kim

Good luck Kim!  I'm not doing as well with this running as I had hoped.  It's kinda hard to get motivated when its still dark at 7am and there is frost outside lolol.  Ah well......... I'll try tomorrow again!!! Sharyn