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Jogging newbie, how did you guys start?

I am heavy. I am fairly strong, but large. I am walking, but trying to sprint/jog part of the time. I feel pretty stupid, so only do it on the bike path when no one is coming because I dont want people to see me. I can't jog very far at a time. Is this the way other people started to jog? How did you guys work up to it? I want to get strong and be able to run like other people do.

Fri. Jul 13, 10:03pm

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The best thing for me was interval training. I started with a stopclock, and ran 1 minute, walked 5, and did this for 30 minutes. Eventually I worked up to 4 min/4min, and then, i started lowering the walking times, and now I can run! I actually did this for a few months, and then did a half marathon training for 3 months, and ran it!

If I can do it, so can you. All you need is to know you can do it. And don't be embarrassed. It's women like you who are empowering. We see you and we think--I need to do that, too. I need to get back together. Nothing helps me keep running on my workout than seeing another running coming the other way (or even passing me up--I'm still slow).

Congrats on getting started!

Friday, July 13, 2007, 10:41 PM

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Try the couch to 5K program at Its a great way to get your fitness level up without really thinking about it too much.

Friday, July 13, 2007, 11:31 PM

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You are doing the exact right thing. Alternate a minute of running w/ 2 minutes of walking (or 3 if you need more recovery time) and repeat the process for at least 20-30 minutes 3 times a week. You will find that in a week or two, you will feel strong enough to run for 2 minutes at a time, and then 3, and so on. Next thing you know you will be running a mile w/o walking!!

A poster recommended the couch to 5K program on I didn't do that program but I am a member of that site as well and there are a lot of super intelligent and helpful people who participate in the forums there and can answer ANY question you have about running (and encourage you to keep going!!).

Saturday, July 14, 2007, 12:40 AM

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I agree with all the tips already given !
I just wanted to add that I use to be very overweight , and could barely jog. I started out walking 6 days per week..I would walk for 30 minutes. I then decided to start and try to jog a little. At first , I could very , very slowly jog for about 5 minutes. I would be really breathing very hard & felt so out of shape ! Once I was able to jog 10 minutes at a time , I decided that I would start to add another 10 minutes every week. So, within a few weeks I was up to slowly jogging ( and sometimes stopping for a little walk break ) 35 - 40 minutes. I kept this up , and before I knew it , the weight was coming off & I was really starting to enjoy my runs !
Fastforward a few years and I have now run 8 marathons , numerous 1/2 marathons , 10k's & 5k's. If you saw me on the street , you would probably never imagine that I use to be really out of shape & at one point my goal was to just be able to slowly jog for 5 minutes ! Just stick with your walking & slowly incorporate more jogging. Believe me , you can do it & you can transform yourself from overweight to in shape :) Also, please don't feel embarassed about jogging ! It is so true , like the other poster mentioned , I am empowered & inspired when I see heavier women out on the trail. And I have never known another runner who isn't. In fact , many times when I was just starting out , I would receive encouraging comments from other runners. So, believe me , the runner's are actually cheering you on when they see you :) You can do it ! Remember , what the mind can conceive, the body can achieve !

Saturday, July 14, 2007, 4:00 PM

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I trained for and ran a marathon using 8:1 minute intervals (8 minutes running and 1 minute walking.) People snickered during the race, but I ended up passing them at mile 13! It helped me get through it and it improved my time, so I'm definitely a big fan of the intervals - it's a great way to ease into it!

Saturday, July 14, 2007, 7:23 PM

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OP here, I took all your advice. I decided to try the jog for a min, walk for three. Well, it ended up being more, but I did jog quite a few times. I tried to do as much as I could. I envy the cute skinny chick that passed me though, lol. :) I took my ten year old dog who can still outrun me any day of the week!! She pulls my butt down the bike path. Oh well, motivation!! Thanks for all the advice. I am going to keep at it. It felt good.

Saturday, July 14, 2007, 8:00 PM

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Good for you, OP! I think any strategy that lets us abandon the ALL or NOTHING in our fitness lives is something we should use!

Sunday, July 15, 2007, 9:47 AM

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don't feel stupid! you are doing it correctly. i started running again in january, and started with the walking then running intervals. i am only up to a couple miles nonstop, but it does work. i find the treadmill is great, too. nobody's looking at you, and if they are, F*#$ 'em!

Monday, July 16, 2007, 1:53 PM

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7:23- great idea on the 8:1 minute interval training! i'm training for a 1/2 marathon and that seems like i could really be able to stick it out for the whole 13 miles. i'm at 4 miles non-stop now but the idea of 13 is still pretty intimidating most days. i like your idea and i'm going to incorporate that into my training.

op- great topic! i accidentally started running again, i ran track in both middle school and high school and by the end i loathed it. i was so burned out. well, i had gained a ton of weight in the years since high school and decided to get in shape. i did an hour of every kind of intense cardio imaginable so as not to run. one day i was bored with my routine and decided to run instead of walking as fast as i could with the treadmill on a steep incline. thinking i'd only be able to go 5 minutes i ran for 20. i was in shape and didn't even know it. two weeks after that i ran my first 5k since high school and i'm training for a 1/2 marathon. try the couch to 5k program, i have several friends that are having fantastic results with it.... good luck to you!

Monday, July 16, 2007, 2:02 PM

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HI good for you!!! I started in May. I jog/walk (turtle speed)...I am now up to 3-4 miles without walking. Down 20 pounds. Look up books by john bingham the books really helped me to get it in my head that it's okay not to worry about what otherst think of you. Look them in the eye and smile. They started as a newbie too! Good Luck and stay with it!

Monday, July 16, 2007, 2:15 PM

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Hey OP- Check out "running for Dummies"- The author has a really cool graduated schedule to get you running 30 minutes straight- starting with mostly walking and slowly adding more running intervals. It worked pretty well for me. Plus, there's some pretty decent advice about shoes, stretching, etc.

Monday, July 16, 2007, 6:27 PM

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I started off just by walking and worked from there. Best thing to do is start reeeaaallly slow.

Wednesday, January 05, 2011, 12:27 PM

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