I am new to wellsphere and just trying to begin a running program. I would love some advice from all of you with experience under your belt. Here is a little about me:
37 Female. Over the past year, I have lost 47 pounds. Willpower, martial arts and a vegetarian diet did that for me. I have shoulder injuries that hinder many workouts that I THINK I can do which is beyond frustrating for me. I am hoping that running will be my key to kick things up a notch with my exercise program.
I live in hot and humid South Florida. I own a treadmill and live in a neighborhood that is 1/3 mile exactly around my block. :) I am flexible but feel like my stamina really lacks.
I do not plan to run marathons although a 5K or two under my belt would be grand. I would like to set some sort of program for 3 days a week. Alternating the days that I have my martial arts classes. I really don't know where to start, what my goals should be, how to pace myself without burning out etc. Any advice is greatly appreciated.
Congratulations on the weight you've lost! There are a lot of plans for beginners, but be careful, because they may be too much for you in the beginning. Many runners think they have to follow their plan exactly and completely, while instead they should consider their plan as a general guide and should modify it for their body. Here are two links that I recomend for beginners.
You will notice that that plan doesn't tell you how much or how long to run each day. This is because we're all different, and what works for me might not work for you. Instead, the plan tells you to run at a comfortable pace. This means that you don't huff and puff during your run. You don't get pain (stitches) in your side. You legs, feet, hips, and lower back don't feel sore. You end your runs feeling great, and you're anxious for the next run. A comfortable pace is one in which you could carry a conversation with a running partner.
You mentioned you want to run to help you lose weight. Running will do that, but be aware that running is not a magic bullet. You have to run or walk approximately 35 miles to lose a pound (approximately 3500 calories per pound). So your running and walking must be used in connection with a reduction in the calories you consume. You probably already know this, but don't go on diets for quick loss of weight. You body may think you are starving and will slow down your matabolism such that it is even harder to lose weight than it was before. Some people call this the "yo yo" effect: you lose weight quickly and then go off your diet and gain the weight back. So, you diet again, and so on. 500 calories per day from consuming less and exercising more is a good figure to aim for. That will be approximately a pound per week or 50 pounds per year. Changing your diet and exercising are both life-time efforts. You must do them forever.