There are lots of "couch to 5k" programs available on line. But here's what I did:

Do a run/walk for 20 minutes three times a week. The first week, walk for 2 minutes, run for one minute - keep cycling through till you've done it for 20 minutes. Next week - run one, walk one. Next week - run two, walk one. And so on.

Once you're up to running 10 minutes and walking one, you can work on increasing distance or length of time. You shouldn't add more than 10% per week.

Also - rest days are important. It really is for the best not to do more than 3 times a week and try not to do 2 days in a row. If you want to exercise more often, do other stuff on off days.

This is how I went from not being able to run 5 minutes to running a 10 mile race last year.

I keep meaning to try running.... but that's really as far as it's got. I just never seem to find time to fit it into my day.

...I know that it's far too easy to make an excuse. I will do it one day.

Number23 said:

Thanks, Carrie. It is a help to know how others began. I knocked the fags on the head a while ago and rarely bevvy these days, so it's not as if I'm going out there like John Belushi. Still, if you never see another post of mine here, you can safely assume my heart exploded.

I think you'll be alright.

You'll feel like you want to do more and there are slightly more "ambitious" programs available you might want to try, but my best advice is to stick to a program. Doing too much too soon is how folks get injured. Your body needs time to adjust to using new muscles and stuff - you need the repair time.

Other than that - good luck. I found it really motivating to see myself improve each week.

CarrieMpls said:

Number23 said:

Thanks, Carrie. It is a help to know how others began. I knocked the fags on the head a while ago and rarely bevvy these days, so it's not as if I'm going out there like John Belushi. Still, if you never see another post of mine here, you can safely assume my heart exploded.

I think you'll be alright.

You'll feel like you want to do more and there are slightly more "ambitious" programs available you might want to try, but my best advice is to stick to a program. Doing too much too soon is how folks get injured. Your body needs time to adjust to using new muscles and stuff - you need the repair time.

Other than that - good luck. I found it really motivating to see myself improve each week.

Carrie, did your knees bother you at all when you started to run? I tried running earlier this year and the discomfort in my knees just did not seem normal, so I stopped and have worked on the elliptical at the gym instead.

veronikka said:

CarrieMpls said:

I think you'll be alright.

You'll feel like you want to do more and there are slightly more "ambitious" programs available you might want to try, but my best advice is to stick to a program. Doing too much too soon is how folks get injured. Your body needs time to adjust to using new muscles and stuff - you need the repair time.

Other than that - good luck. I found it really motivating to see myself improve each week.

Carrie, did your knees bother you at all when you started to run? I tried running earlier this year and the discomfort in my knees just did not seem normal, so I stopped and have worked on the elliptical at the gym instead.

Actually, knee pain is why I've slowed down my running for the most part. I would feel it mostly in my knees if I was overtraining - which I definitely was near the end of getting ready for my 10 mile race. I was taking ibuprofen a few times a week to get to sleep at night (the pain would keep me up).

BUT - I've avoided it again for the most part by not doing too much. I can tell when I need a rest and when I'm doing too much. Now I mostly do 5:1s and only go out for 20-30 minutes at a time.

a serious answer...

run as far as you can

on the first day you won't get very far before being out of breath, knackered etc, and you will need to walk back

keep doing that, and for the first few days you won't get far, but don't give up, that's normal

each day you will get a wee bit further, and find it easier. the first week will be the hardest

if you stick with it, you'll get into it. it's the best way for cardiovascular excersize, which is basically the best way to get fit and burn calories. if your a fat unfit cunt you don't need weights and shit, just moving fast is what you need. you can do situps in the house, and pressups if you want to build muscle

now i know a guy who was fatter than me and one day he did this, and he's only been doing it about a year or so and now he's doing marathons and stuff, and his advice was the same as others, run as far as you can each day, and the first few days you won't get very far, and by very far, he means literally to the end of the street and you're fucked. by the end of the week you'll get around the block, which isn't far either, but it's 4 times as far as the end of the street, and 4 times better than you started with, and 4 times better in the space of a week is fucking excellent

and i've been going to the gym myself, so i know it's fucking hard at the start, but don't give up, the first week or so is tough, then it gets better, and the endorphins do work, i have my ipod blasting my fucking ears and get in the zone when i'm high on endorphins and shit. it's not as good as drugs and booze and sex, but it's better than being a fat fucking mess sitting depressed watching shite on the telly

Try this:

Monday - Wed - Fri 20 minutes each day, non-stop, 7 pm is a lovely time for some running, if your job allows it...

then add + 5 minutes each week

by december, you should be able to run almost 1 full hour without losing your breath... or maybe more...

Lisa10 said:

CarrieMpls said:

veronikka said:

unique said:

JoeTyler said:

Number23 said:

...for me to experience exercise. I've rarely exherted myself - only one occasion comes to mind when I almost missed the train, around six years ago. The sweaty mess of a man that leapt into that boiling, packed train was not the person I want to be. However, with a Scottish winter in the post and after reading about endorphins and the mental benefits of regular physical activity, I'm going out jogging tomorrow morning before work. My question is...how far should I go on my first outing? Until I get bored? Until I break a sweat? Until I get lost? Until I puke? I know I need to build up stamina before entering the triathlon, but how long is enough for beginners? Joggers, I've said many derogatory things about you in the past, but your advicd really would be appreciated. I would check google, but I'd like to know which folk here do it.

Best wishes

I started June 1 ... walking 2 ( mountian ) miles almost every day ... lifting weights and eating higher quality foods

down 30 lbs and still going

meditation and intention/goal setting ( on releasing ) has helped me loads as well ... and MUCH less time spent in "toxic" energy spaces ~

Number23 said:

CarrieMpls said:

I think you'll be alright.

You'll feel like you want to do more and there are slightly more "ambitious" programs available you might want to try, but my best advice is to stick to a program. Doing too much too soon is how folks get injured. Your body needs time to adjust to using new muscles and stuff - you need the repair time.

Other than that - good luck. I found it really motivating to see myself improve each week.

The muscle pain will destroy me, I know. Is it lactic acid? Something to do with not enough oxygen getting into crap over-exherted muscles and releasing too much carbon dioxide? I remember that from biology. I also remember running to the ice cream van once and getting a terrible cramp in my leg. And a 99.

Doing the run/walk method helps, as you burn off some of that lactic acid when you're walking. There are people who have improved their marathon times and swear by the run/walk thing.

Having a 5 minute walk at the beginning and end helps too. I forgot to mention that part.

Carrie's run/walk advice is REALLY important. You can't just go from not regularly exercising to running. It just won't work and you'll probably hurt yourself, too. So be prepared to do the run/walk thing for a while before you feel comfortable running any kind of distance without having to go back to walking. It's easier to not get discouraged if you can accept this before starting. Besides, even walking a couple miles a day is a great help as far as health and fitness goes if it's something you haven't been doing regularly. Also, stretch! Stretch a lot. Stretch before and after.

unique said:

a serious answer...

run as far as you can

on the first day you won't get very far before being out of breath, knackered etc, and you will need to walk back

keep doing that, and for the first few days you won't get far, but don't give up, that's normal

each day you will get a wee bit further, and find it easier. the first week will be the hardest

if you stick with it, you'll get into it. it's the best way for cardiovascular excersize, which is basically the best way to get fit and burn calories. if your a fat unfit cunt you don't need weights and shit, just moving fast is what you need. you can do situps in the house, and pressups if you want to build muscle

now i know a guy who was fatter than me and one day he did this, and he's only been doing it about a year or so and now he's doing marathons and stuff, and his advice was the same as others, run as far as you can each day, and the first few days you won't get very far, and by very far, he means literally to the end of the street and you're fucked. by the end of the week you'll get around the block, which isn't far either, but it's 4 times as far as the end of the street, and 4 times better than you started with, and 4 times better in the space of a week is fucking excellent

and i've been going to the gym myself, so i know it's fucking hard at the start, but don't give up, the first week or so is tough, then it gets better, and the endorphins do work, i have my ipod blasting my fucking ears and get in the zone when i'm high on endorphins and shit. it's not as good as drugs and booze and sex, but it's better than being a fat fucking mess sitting depressed watching shite on the telly

unique is right..i used to be as fit as f**k but once i met my party loving achohol loving girlfriend...all the excercise went right out the window...now i am getting fat (for me) and i hate it...but i am going to get into it again because ...for all the bullshit you read....you are happier when you feel good...its simple....but to get to that stage....it takes a bit of work....and the hardest part is getting into a routine.....the first few weeks of..F**K THIS SHIT ...feeling that you get is the steep bit of the climb..your body rebels against you and sends you pain and lots of it....

....if you can get over that initial feeling......and dont meet any booze loving birds....then it gets a lot easier and ...believe it or not.....one day you will go out running and you will feel F**KING BRILLIANT....you will be running with almost no effort and those endorphins or whatever they are called will be pulsing through your veins.....as unique said....it aint as good as drugs but it aint half bad and its good for you......then you will be there and i will see you and unique at george square next year for the half marathon .....good luck mate.....

ooh ooh!!!

I've just recently started these (cuz they seem easy to keep up with!!)

One Hundred Pushups

Two Hundred Situps

don't let the scary names fool ya!!! So far, easy to follow, keeep up with and not too hard...

Each click of the mouse counts as exercise.

veronikka said:

CarrieMpls said:

I think you'll be alright.

You'll feel like you want to do more and there are slightly more "ambitious" programs available you might want to try, but my best advice is to stick to a program. Doing too much too soon is how folks get injured. Your body needs time to adjust to using new muscles and stuff - you need the repair time.

Other than that - good luck. I found it really motivating to see myself improve each week.

Carrie, did your knees bother you at all when you started to run? I tried running earlier this year and the discomfort in my knees just did not seem normal, so I stopped and have worked on the elliptical at the gym instead.

I would recommend finding a track to run on if possible, much easier on the knees.

Number23 said:

veronikka said:

Carrie, did your knees bother you at all when you started to run? I tried running earlier this year and the discomfort in my knees just did not seem normal, so I stopped and have worked on the elliptical at the gym instead.

I've heard good plimsoles make a difference.

are those made for running?

kewlschool said:

Each click of the mouse counts as exercise.

if only it were that easy!

I've been doing Wii Fit for about a month now.
I know it's like not a big deal. only do about a half hour of yoga and the step/boxing/hulla hoop (yeah hulla hoop) things like 3 times a week. But hey, I'm movin' and that's better than nothing.

johnart said:

I've been doing Wii Fit for about a month now.
I know it's like not a big deal. only do about a half hour of yoga and the step/boxing/hulla hoop (yeah hulla hoop) things like 3 times a week. But hey, I'm movin' and that's better than nothing.

I play Dance Dance Revolution for a couple hours a day, and it really gets you in shape!

funkycat00 said:

johnart said:

I've been doing Wii Fit for about a month now.
I know it's like not a big deal. only do about a half hour of yoga and the step/boxing/hulla hoop (yeah hulla hoop) things like 3 times a week. But hey, I'm movin' and that's better than nothing.

I play Dance Dance Revolution for a couple hours a day, and it really gets you in shape!

At first I figured Wii Fit because if I felt like I was playing a game I might be fooled into exercise.

I've ended up enjoying the yoga. I did the basic poses for a few weeks then been adding 1 advances pose per week.

I'm not really looking to lose much (if anything). It suggests (as most guides do) that I should be about 146lb. I'm 5'9" and currently weigh about 179. I know that if I get to 150 or under folk will think I look ill so not doing that. Just looking to maintain and tone/shape really.

Number23 said:

unique said:

a serious answer...

run as far as you can

on the first day you won't get very far before being out of breath, knackered etc, and you will need to walk back

keep doing that, and for the first few days you won't get far, but don't give up, that's normal

each day you will get a wee bit further, and find it easier. the first week will be the hardest

if you stick with it, you'll get into it. it's the best way for cardiovascular excersize, which is basically the best way to get fit and burn calories. if your a fat unfit cunt you don't need weights and shit, just moving fast is what you need. you can do situps in the house, and pressups if you want to build muscle

now i know a guy who was fatter than me and one day he did this, and he's only been doing it about a year or so and now he's doing marathons and stuff, and his advice was the same as others, run as far as you can each day, and the first few days you won't get very far, and by very far, he means literally to the end of the street and you're fucked. by the end of the week you'll get around the block, which isn't far either, but it's 4 times as far as the end of the street, and 4 times better than you started with, and 4 times better in the space of a week is fucking excellent

and i've been going to the gym myself, so i know it's fucking hard at the start, but don't give up, the first week or so is tough, then it gets better, and the endorphins do work, i have my ipod blasting my fucking ears and get in the zone when i'm high on endorphins and shit. it's not as good as drugs and booze and sex, but it's better than being a fat fucking mess sitting depressed watching shite on the telly

That's quite motivating, cheers. I was verging on fat cunt about a year ago, but stopped eating for a few weeks and got my cheekbones back. Exercise never occured to me. This new venture is more about allieviating that awful dark knaw which the darker nights bring. I'd just get one of those light machines if I could afford it. All my budget will allow for is a pair of cheapo Gola.

how about this for motivation, yesterday a guy in the gym said to me that he was struggling cuz he was hungover, he just joined 3 weeks ago. he said he had just given up smoking 40 a day, i asked how much that cost and he said £70 a week! he said he also drunk too many tennants and ate too many crisps so was trying to do something about it. he was the typical scottish guy, not fat all over, just the beer belly. he said he bought a years membership at once on his credit card to try and motivate him to go, otherwise it's money down the drain. he was going 3 days a week for the last 3 weeks, that's the hard part. most people give up after a couple of months

about trainers, runners always say go to a proper sports store and get proper running trainers, and not air force ones or trendy trainers, different people run differently and put weight on the foot in different ways so different trainers are better for different people. in a good sports shop they can help you get the right ones. just don't go to sports locker and places like that as they don't have a clue, there must be a good sports/running shop in glasgow you can google up and visit. btw jd sports are being sued and may have to change their name to jd, as none of their customers ever do anything more energetic than claim a giro, and trading standards are suing them for false advertising for having sports in the name

.

[Edited 4/23/18 8:21am]

Don't forget natural light. People get cancer because they are inside all the time. Natural light actually is healthy for you.

so how are you getting on with the running? did you last more than 2 days? btw about the natural light, if you take multivitamins you can get the vitamin D or b12 or whatever the light gives you. being in scotland it's usually dark a lot in autumn/winter so a lot of people are deprived of those vitamins. usually the fat fucks who look whiter than michael jackson and always wear a tracksuit that's never seen any activity apart from moving between the sofa and the off licence