I just program in my 2minute/4minute periods on the interval timer, activate the “automatic continue to the next period” setting and stick it in my pocket. The phone then beeps at the end of every period and automatically goes on to the next one. Easy!

Thanks
Holly

I think for me, this works because of the 30 minute limit, and 3 days/wk. I found at other times starting out I would be so motivated and anxious to improve, that I did too much too soon. I tend to get shin splints, and that invariably derailed me after a few weeks into a running program. I’m using a treadmill, so I’m learning how to stay just under the splints – when I feel it coming on, I back off a couple points on the speed but keep to the plan. It works like magic. Then the next time I run, I can usually maintain the speed I want.

I also repeated a week when I felt like I wasn’t strong enough to move on.

I’ll keep you posted on my progress. After finishing this program, I want to gear up for some local summer 5ks.

Thanks SO much!

If your doctor agrees you could try starting this plan at week 5 which involves running 8 minutes, walking 2 minutes and repeating this 3 times. The idea is that by alternating running with walking you have time to recover and actually run for a longer period overall. This allows you to build up your aerobic capacity so you can run for a longer period without increasing your respiration rate. If Week Five of the plan is too difficult then try an earlier week. Another factor to consider is the speed at which you run. You may find running slower is helpful too. Good luck and let us know if you find anything useful for other runners with asthma.

@RAS – Great progress and some excellent tips! As you say, tracking your progress is really helpful both for motivation and reward and I know what you mean about eating habits improving too. It seems like running kick starts a whole load of other healthier lifestyle changes. The tip about maintaining your own pace is really important. I always find it hard not to speed up when someone runs past me, even if I’m out for slow, relaxing session!

Good luck with that 5K and thanks for taking time to post your ideas and words of encouragement. It will be really helpful for all those wondering if they should have a go.

So I started as someone who hated running and weighing in at 230. I now look forward to my runs and I am down to 224. It may only be 6 pounds but at age 40, 6 pounds is like losing twice that at age 30.

Here are some of my tips:
- Get a good pair of running shoes! In Chicago we have a place called Fleet Feet, where they will look at how you run, measure your feet, look at your arches, and get a pair of shoes that is right for you.) I’m very flat-footed, so my shoes and extra support insert we key. So all you flat-footers, you can do this too! I spent about $140, which as my friend told me is enough to make you feel guilty if you don’t run, and sometimes that’s all the motivation you need.

- Keep a daily journal. Mark down what your treadmill tells you: distance, calories burned, speed, etc. As you improve it is a great motivator. Also find some good motivational quotes and write them in your journal. RunersWorld.com has a “Daily kick in the butt” they can email you to provide some motivation.

- Weigh yourself weekly. Track your progress. Eat better than you were before. I haven’t ditched all my bad eating habits, but getting rid of most of them helps. Trust me, I know I need to lose more weight because at 5′8″ and now 224 lbs, this is not a body built for running… but I am getting closer to one that is.

- I am going to run my first 5K on May 1st. I have been telling everybody I know of my goal. this has helped keep me going. I don’t want to be seen as a quitter!

- I think the longer runs, 7 minutes are actually easier to sustain than the 5 minute runs and 2.5 minute walks. I think once you are moving it easier to just keep moving than slowing down to walk. I also set my treadmill speed to SUSTAINABLE speeds, generally 3.3 walk/4.5 runs. It’s better to maintain apace you can run at than burn out and not be able to finish your run. ALSO, IGNORE EVERYONE ELSE AROUND YOU on the other treadmills. The temptation is to increase your speed like the people who have been running for a longer period of time. This will just set you up to fail your run. Set YOUR PACE, and SUSTAIN YOUR PACE.

- Set your iPod or other MP3 player with songs timed to your workout. Have it change where your run/walk time changes, and keep the beat up to where your running pace should be.

THANK YOU again for this great plan! If you are ready to begin, trust me, YOU CAN DO IT!!!

My preference would be to visit a physiotherapist first to identify the cause of the problem and work on their recommendations before returning to running. I realise The Pose approach may be different as they would see the problem as arising from incorrect running style and shoes. However if your going to follow this method then it’s important to do it correctly as you could make the injury worse. A Pose instructor would help in this case.

Although program here uses a gradual build up it’s not uncommon to encounter problems such as shin splints early on as any biomechanical issues or weaknesses are exposed. It can be disheartening… and a bit painful, but you get to know your body even better

I’d be interested to hear which approach you follow and how you get on. Hope you recover soon.

Thanks for the tips, it has made getting from sofa into running shoes much less daunting. I’m currently stuck at week two! My problem isn’t my fitness as i cycle quite a lot but I’m having to skip days because of really painful shin splints. I’ve tried started running using the POSE method in order to avoid this type of thing, but i suspect that i may be doing it wrong and it may be aprt of the problem. The real question is, is it normal for begginers to suffer from shin splints from such a gradual build up?

By the time you get to run outside you should be some way into the plan, but you can always go back a week or extend a week if you need to. HTH

@mark – Sounds like your wife hasn’t warmed up until the last two sessions, which makes the first two more of a struggle. Comment #74 by “Starting Over” suggested doing the walk sessions before the run sessions to help with warm up and maybe this could help. Perhaps slowing the first two run sessions might make it a bit easier. I know it takes me ages to get going and some days take longer to warm up than others!

I guess that after 4 weeks consolidation you’ll gradually increase time/distance running and maybe include some speed work as described above. The speed work isn’t a necessity as it depends on your goals and has to be weighed against greater risk of injury. If you think of any tips or suggestions while your training that could help readers it would be great to hear them.

@Travis – Thanks for the comments . If you’ve managed to get started then you’ve already achieved something. Sometimes it’s easier to stay motivated by focussing on just completing the following week (or even the following session!). That way the plan doesn’t seem too overwhelming.

@Dee – Nice one! 2 races since May and jogging home to get a run in – you’ve obviously found a running groove! And you had the added challenge of running with someone who needed to slow down.

You’ve explained the journey from just starting out to being a regular runner so well and I know exactly what you mean about that virtuous feeling after a run. Thanks for the update and I’d love to hear about your running journey in the coming year.

@Ras – Congratulations on getting started. As the elliptical trainer mimics walking / running then it could help if you use it gently on the occasional off (recovery) day. At the beginning of the plan you may prefer to have a gentle walk rather than a gym or weights session. As Bruce and Dee have explained above, after a while you’ll get a feel for what your body needs in terms of recovery. Proper rest days can help motivation as your going to be fresher for your next session and less likely to pick up injuries. There are some good running vids in YouTube so that might help with motivation too! Good luck.

Day 1 felt good. With iPod on, I started with a 2 minute walk to warm up, then began the alternating 2 run/4 walk, with a 2 minute walk cool down. With zero incline on the treadmill, my speed was set at 3.0 for walk and 5.0 for run.

My question is regarding my “off days” … can I work out on the eliptical machine between run days? (which I enjoy doing) Should I use the weight machines? Should I just surf YouTube?

I have enjoyed reading other posts as well for motivation. At 5′8″ and now 230 lbs. I need motivation to keep me moving. Telling everyone I am running in a 5k in May, was also a good way to keep me “honest”. I don’t want to look like a fool or a quitter. Thanks for your plan and your feedback.

Your next target after 30mins could be an hour. The progression I used for this was to add 15 mins on one longer run every other week – e.g. First week 30 min run on Mon and Wed then 45mins Sat. The next progression would be 30 min run on Mon and Wed as before but increase to 60mins on Sat. You don’t have to add 15 mins, you can choose the progression that works for you. You may also want to include faster runs or some other exercise. The important thing is to get adequate rest days after longer or harder sessions. Good running posture should really help breathing and a coach or running club can help here.

Have fun with the 12km Citybay and it would be great to hear how you get on with training during the year.