New to running


There's probably a thousand threads like this on the site already but wanted to 'introduce' myself a bit and ask for some advice.

I'm a 30 year old, slightly overweight guy, just started running in the last couple of months. At the moment I'm just running/walking on the treadmill at the gym. I'm running for 800m, then walking for 400m for 5k in total increasing the speed at which I'm running each lot of 800m's. I'm completing 5k in about 35 minutes.

Few questions...

Is this the best way to start off or should I be aiming to run for the whole time at a lower pace?

I'm wearing really cheap training shoes. At my low level should I be getting a decent pair to prevent injury or will I be alright?

Finally, should I be moving outside instead of a treadmill? I plan to move to outdoor running once I'm running constantly for 5k+ but is there much benefit to running outside to a treadmill?

Cheers for any answers in advanceimage


  • Hello, I'm fairly new to running as well. Been going for 5 weeks only, with a week off for holiday, so a month or so of actual running.

    When first starting, most people find it best tend to try to increase the time spent running rather than increasing speed, for building up endurance to do longer runs. Then you can graudually build up speed over time. There  is a good program on this site that I've been following:

    Week 1: Run 2 min, walk 1min, x7
    Week 2: Run 5min, walk 2min, x4
    Week 3: Run 8min, walk 2min, x3
    Week 4: Run 12min, walk 1min, x3
    Week 5: Run 15min, walk 1min, run 15min
    Week 6: Run 30min

    Seeing as you've already been running a few months already, you might not need to start at the very beginning, but it's a good guideline to get you up to running longer distances. I've found it very achievable.

    I'm probably not the best person to ask, but I'm in a pair of slip-on trainers still (although they are very comfy!) image I would try to get decent shoes at some point, but personally I'm just making sure that this is something I will stick at long term before spending the money.

    If you can, run outside, it's very different to on a treadmill from what I've experienced. I ran a little bit over the summer a couple of years ago outside, and when our school got a new gym the next year, we all had to try it out. When I got on the treadmill, it was MUCH easier than outside. You don't have to worry about pacing, slight inclines in the path and pavement sticking up to avoid...all in all less tiring. If you wait until you can yet up to 5k on a treadmill, then expect to be doing the same outside, it's likely it will seem a lot harder and could be demotivating, when in fact you're doing well for an outside run! It's a lot more interesting too, being able to choose where to go, explore new routes (without getting lost!) and see some interesting things on the way.

    That's not to say treadmills don't have their place though. If it's icy, or a thunder storm, it's probably safer and easier to be inside on a nice treadmill! Also if you have a particular workout planned using the various inclines/speeds available it's a great use.

    Hopefully that was of some help to you from a fellow newbie. image

  • SteBrown

    Well done on getting started.

    You probably want to try to keep the pace down a bit and increase the duration of the running segments as Meggy has said.  That is the easiest way to get up to running constantly for 5K or whatever.  The treadmill is a good way to start, but doesn't replicate running outside so it is worth mixing up the treadmill and outdoor runs so you get used to having to pace yourself etc.  I did most of a walk/run plan outside. The main advantage of the treadmill, I found, was that you always finish in a convenient place. I wasn't very good at estimating distance and often had a bit of a walk home when done so plan carefully when running outside.

    As for trainers, you don't need to spend a lot of money on them, but you really should get ones specific for running. Go to a local running shop or try sweatshop who will help you choose a suitable pair. Tell them you don't want to spend a fortune and they will advise you.  My preferred trainers for running are approximately £60 and often less in the sale.  There are some that cost even less than that which would be fine it they suit your gait and are only doing a low mileage to start with.

  • Hullo Ste,

    probably the reason theres a thousand threads like this is there's a thousand of us 30 somethings that want to get fit(ter)!!!

    just got back into running myself so i'm probably not the best give any tips or advice other than running outside is quite different (harder) than on a tready.

    keep it simple and maybe look at some of the various 5k plans on here and the web.

  • Congratulations on getting started, that's the really hard part!  Now you should be looking at something like C25k, or Couch 2 5k. image  You'll be rockin' and rollin' (or running 5k at least) in no time. image

    Definitely look at getting some proper running shoes - go to a specialist running store who will test your gait and tell them your budget. image 

    Running outside is much tougher than running on a treadmill.  The surface is harder and there are things like hills, so you have to work harder. image  To counter that, you get some fresh air and you actually go somewhere unlike being on the treadmill.  It's a fun way to explore the area just outside of your 'comfort zone' local area - but please don't get lost!!!  image

    Have fun. image

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