GRcade

When I first started I could run for 4 mins before I was too tired to go on, and yesterday I did a 10k training run in 51 mins.
I feel I've gotten it wrong so many times it's difficult to think of what I was doing right. If you go out and run, you'll get better, such is the way things are when you're a beginner. It's a matter of still getting better after that early bit.

I'd say, start with couch to 5k: http://www.coolrunning.com/engine/2/2_3/181.shtml

Keep in mind it's better to go slower. You want to run at a pace you could talk at.

Once you can do 5k at a talking pace it's time to think about your goals. Maybe you just want to build up your goals slowly, like:

Run 5k without stopping
Run 5k in 30 mins
Run 10k without stopping
Run 10k in an hour

Etc

It's recommended to not increase the amount you run in a week by 10%. If, for example, you can run 5km and want to run 10 I would recommend something like this:
Run 1: Long Slow Run (start at 5km, keep adding 10% each week until it gets to 10k)
Run 2: Hill Sprints (Find a steep hill, run up it for 15 seconds, walk back down, once you've got your breath go again. Repeat 10 times or so)
Run 3: Medium Slow Run (Similar to Long Slow run, but half the distance)
Run 4: Intervals ( Plan a route in between long and Medium distance, run enough to warm up then sprint 15 seconds, then jog long enough to get your breath back then sprint again. Try to have about 8 or do sprints).

This is pretty much what I do now and it's working alright for me so far. You could maybe do your hill sprints after a mediumish run, then do just a medium run the next session. I like to alternative sprint sessions and distance sessions personally.

I'd also recommend looking into stretching and foam rolling. It'll take quite a bit of time starting out, but over time you'll realise which movements are best for you and concentrate on those when you feel you need them.

Make sure you have rest days, and eat enough, and sleep enough. Listen to your body, it'll be difficult to figure out when you're pushing yourself too hard when you first start but it's something you'll pick up in time.

Thank you for all the information and advice. There's some very helpful stuff here. Just gotta put it into practice now ha.

Go for it! And if you're running with your phone then I'd definitely recommend the Nike+ app, it's free and is great for keeping you motivated and tracking your times/improvements.

Yep, track it in some way, it's a good motivator. I use the free version of run keeper, gives times distance etc, plus we can tag each other so only one of us needs a device when we're out.

Stretching is unbelievably important, I can't emphasis this enough. My physio recommends me three exercises each day, and a further two to do three times a week.

No matter how fit or fast you are, if you're hamstrings are strawberry floated (mine are) then running stops being a pleasure and becomes a pain in the arse.

Woo, I ran 4 miles today. It wasn't that bad. Starting running has turned my body into a toilet humour machine though.

Always a lovely feeling after a run when you think you've achieved something, be it distance or time or fitness.

Four miles is a nice distance and a good mile stone. 10k is just around the corner.

I did a parkrun yesterday after almost 2 months off with a bad thigh. 26:46 isnt too bad with no/little training - possibly a bit too fast for coming back from injury. Leg felt OK running and still feels ok when i walk on it. But theres still an 'irritation' when im standing or sitting. The location seems to move each time - outer thigh, groin, then hip.

Four weeks off apart from one 10k run in Australia and I have my next half marathon in 3 weeks, then the GSR and another half marathon shortly following I'm im the worst shape I've been in for around 6 or 7 months

Have signed up for the Brighton Marathon in 2017 too

In April I was running 2 miles once or twice a week and getting times of 16:30.
Then I bought a bicycle and started cycling to work and didn't do any running for four months. Now I've started to run the same 2 mile course again and beat my PB four times in a row, it's now 15:40

I know I can still do much better than that but it's encouraging to see such quick progress, the cycling has definitely been a huge help.

A gentle five miles along Bham's canals. The Bham half is in nine weeks but feeling better about it.

Coming back from an injury is one of the hardest things I've done. Anyone who does it has my full sympathy.

I've manged another 4 miler. Still pretty slow. About 39 minutes although the last mile was all up hill.

Also did a 4 mile this lunch time, at peak temperature too

28 degrees, not a breath of wind while moving, it was strawberry floating horrible. Kept myself motivated by fantasising about that sweet sweet cold shower I wax going to have when I got back to the office, got in, turned the shower tap and a strawberry floating dribble came out and then nothing. NOTHING. Turns out the builders on the bottom floor disconnected the water and didn't tell the other offices, so I didn't get to shower and spent the entire afternoon stinking and sweating so much that it was coming through my jeans

10k.

Aiming to add a mile each week - eight weeks until the bham half and while I wont beat my PB, getting back to fitness is my goal.

The good: I've done just under 30 miles exercise this week

The bad: the builders cut the water supply to the office off half way through my shower today when I was lathered up

The ugly: I had to wear yesterday's running stuff again as I'd forgotten to put a wash on, so I did 6 miles in damp stinking clothes, and my knob rubbed on the inside of my shorts the whole way, so now I've got a friction burn on the top of my bellend, right on the 'eye' Feels like I've permanently good shower gel in there.

I've been keeping pretty consistent with my running. Although I'm still super slow

Not sure I like the latest upgrade to the Nike+ app. They seem to have removed the cheevos (or I just can't find them).

August was a bit of a write off for me, picked up some kind of back pain/sciatica and couldn't run for a week or so. Need to get back into it now as it seems to have eased off. Did a fairly slow 5k this morning and planning on 7.5k or 10k on Sunday morning.

Ad7 wrote:The good: I've done just under 30 miles exercise this week

The bad: the builders cut the water supply to the office off half way through my shower today when I was lathered up

The ugly: I had to wear yesterday's running stuff again as I'd forgotten to put a wash on, so I did 6 miles in damp stinking clothes, and my knob rubbed on the inside of my shorts the whole way, so now I've got a friction burn on the top of my bellend, right on the 'eye' Feels like I've permanently good shower gel in there.

I ran commando a few weeks ago when I mistimed my clothes washes and the seem on my shorts left a friction burn on my scrotum like it tried to saw me in half.

Ad7 wrote:

That's not a growth wrote:

Ad7 wrote:The good: I've done just under 30 miles exercise this week

The bad: the builders cut the water supply to the office off half way through my shower today when I was lathered up

The ugly: I had to wear yesterday's running stuff again as I'd forgotten to put a wash on, so I did 6 miles in damp stinking clothes, and my knob rubbed on the inside of my shorts the whole way, so now I've got a friction burn on the top of my bellend, right on the 'eye' Feels like I've permanently good shower gel in there.

I ran commando a few weeks ago when I mistimed my clothes washes and the seem on my shorts left a friction burn on my scrotum like it tried to saw me in half.

I've done that before.　　I ran in this Nike shorts with in-lining、after a few miles it was like have my nob cheese grated. Feel for you buddy.