Someone asked my advice about starting a running program.
I immediately thought BarryP, but this person can’t even run 30 mins. Should he still start the program, using 30 mins as the long run, or is there a better method when starting this low?
If they can’t even run at a slow pace for 30 minutes, it might be best to start with brisk walks, or a combo of walking and running for 30 minutes first. Then let them build up to running.
That’s what I figured, too. Is 30 mins the magic number? In other words, you can start a 3:2:1 program once you can run 30 mins?
Have you thought about using a couch to 5k plan. Here is one http://www.coolrunning.com/engine/2/2_3/181.shtml but there are many others…
Joel
He’s looking to create a “lifetime habit”…he’s not training for a race or anything.
But that’s a good idea…couch to 5k to get things started.
Thanks…
I mean you don’t really have to tell him you are using a couch to 5k program you can just feed him the workouts… I think based what you have said that a slow steady build is best because especially with running the risk of injury is so high if someone goes out too fast (I learned the hard way!!!)…
Joel
I did Barry P when I was returning after having mono (which dragged out a LONG time for me) and I think my long run was 30 or less.
I agree with joelt. Whether you tell the person or not that it is a couch to 5k those plans really work well for people with little endurance. The workouts are also less daunting for them because there is quite a bit of walking involved early on so the person doesn’t have to dread having to run at a slow pace for 30 minutes straight.
+1 on run/walk. You have to work into it slowly. They might want to combine it with diet and maybe soem casual cycling or even some strength training to get the best results.
It doesn’t have to be that complicated.
That’s what I figured, too. Is 30 mins the magic number? In other words, you can start a 3:2:1 program once you can run 30 mins?
30 minutes isn’t a magic number but it is often seen. For the casual exerciser we often see the recommendation to get your heart rate elevated for 30 minutes a day. Also as this will end up forcing him to walk / run it will make sure he doesn’t over do it in short bursts if he were to say go out for a 15 minute run.
Finally 30 minutes also seems like a commitment. If you told him to go out for a 5-10 minute run, it is over before it begins and starts to get really easy to brush aside. 30 minutes will “feel” like a workout that is accomplishing something. Sure 20-25 minutes is also probably fine, but it should seem like a bit of a journey, to me any way.
Couch to 5K is good. I also have a begginer’s plan somewhere in the links (look at my sig line).
I normally recommend starting at 10 minutes a day mixed in with 20 minutes of walking. The walking in mainly just to get them in the habit of spending a chunk of time working out.
So 10 minute walk, 10 minute run, 10 minute walk. Then work toward 9 minute walk, 12 minute run, 9 minute walk.
I also like to work toward the 1:2:3 plan. So weeks might look like this:
10:10:10
10:11:12
10:12:14
10:14:18
10:15:20
10:17:24
10:18:26
10:20:30
And the 1:2:3 plan from there on out.
I normally recommend starting at 10 minutes a day mixed in with 20 minutes of walking. The walking in mainly just to get them in the habit of spending a chunk of time working out.
This is the big key for people that are new to endurance activities … frequency and consistency. The initial desire is typically there, but getting them to commit and stick is the real challenge. How you construct the work routine is really a secondary matter, since most non-endurance folks will gravitate toward whatever is comfortable for them (so long as comfortable does not include “sit breaks” or “hot dog breaks”).
Keep 'em moving, and over time the moving will get faster.
Someone asked my advice about starting a running program.
I immediately thought BarryP, but this person can’t even run 30 mins. Should he still start the program, using 30 mins as the long run, or is there a better method when starting this low?
Perhaps you could suggest that they go out and see how long they can run and at what speed.
1/2 lap on a track or a city block is a good enough start. He should be able to increase distance quickly. Speed not so quickly.
Running a mile is not as easy as it looks.
This is actually perfect. He can run/walk for a good amount of time. He’s not THAT out of shape.
Here’s the link I was talking about:
http://forum.slowtwitch.com/gforum.cgi?post=1949381;search_string=runtraining20;#1949381
.
3 years ago when i wanted to lose weight and exercise i wanted something i could do the rest of my life. I started walking 45 minutes a day. then i thought maybe i’d like to run so i started c25k but on the off days I’d walk - so i’d do c25k 3 days a week (i think that’s their schedule) and walked 45 minutes 2-3 other days. then i started running and then barryp. worked well for me!
I agree with joelt. Whether you tell the person or not that it is a couch to 5k those plans really work well for people with little endurance. The workouts are also less daunting for them because there is quite a bit of walking involved early on so the person doesn’t have to dread having to run at a slow pace for 30 minutes straight.
THIS! when I started c25k I was CERTAIN I’d NEVER be able to run for 30 minutes and honestly 20 minutes but i thought MAAAAAYBE 2 minutes. I think week 1 is 90 seconds run/walk. i remember seeing the week with 10 minutes of running (at one time) and thought I’d NEVER get there. Now I run 5 hours a week. 
I also doubled up some weeks if i thought the next week was going to be too hard. I think i did the 5 min run and the 10 min run weeks twice before advancing.
Couch to 5K is good. I also have a begginer’s plan somewhere in the links (look at my sig line).
I normally recommend starting at 10 minutes a day mixed in with 20 minutes of walking. The walking in mainly just to get them in the habit of spending a chunk of time working out.
So 10 minute walk, 10 minute run, 10 minute walk. Then work toward 9 minute walk, 12 minute run, 9 minute walk.
I also like to work toward the 1:2:3 plan. So weeks might look like this:
10:10:10
10:11:12
10:12:14
10:14:18
10:15:20
10:17:24
10:18:26
10:20:30
And the 1:2:3 plan from there on out.
for me, 10 minutes of running (from a base of walking 45 min a day) would have been impossible. some people start as REAL couch potoatoes.
Galloway method is the best for new runners!
Starts with run/walk intervals of 1:1 at a mile and works up to 3:1s at 3 miles and goes from there. Look at Jeff Galloway
www.triwivesclub.com