Try the couch to 5K plan and sign up for a race that is a reasonable time away. I've never tried them, but there are podcasts for it that you can download

I have running shorts and sleeveless tanks that I pick up at Dicks Sporting Goods or Target. I stick with the breathable synthetics for most part.

Do you have the bra and shoes all figured out?

Hi LauraElizabeth, I pretend to be a runner. :-) I am in the gym a lot during the week and quite frequently doing cardio outside. It depends on the weather, but I typically wear Nike shorts (I get them at the outlet for cheap and they have lots of fun colors!), and then I usually match a race tee-shirt or a ribbed sleeveless tee (wear those more often in the summer because I feel like I can breathe more, if that makes sense!). I do try to make sure my race shirts match my shorts and that they're not longer than my shorts. I have issues with long shirts hiding my shorts and look like I forgot something. :-)

As for getting into running, I've found that its good to do a mix between treadmill and outside running. I have a bad knee so I definitely have to do this. The treadmill running is good for softer impact and you can keep your pace more consistent this way. I've read that it's typically good to run for a bit and then walk (ie start with 3 mins running, 1 min walk, repeat. then the next week 4 mins running, 1 min walk, etc). Then I like to mix up outside running to get a change in scenery and it is more difficult on the body/heat, etc. But same concept goes here - whatever timing you're doing on the treadmill just do outside. I know Runners Mag has running suggestions schedules and there is a 'Couch Potato to 5K (3.1 miles)' program that you can google and a lot of people have had success with that. Not that I'm saying you're a Couch Potato but if you're a beginner. :-) And if you are serious about it, I suggest signing up for a 5K or 10K to keep yourself motivated! I have found that it helps to keep a goal in mind. Ie, I'm training for a sprint triathlon right now. If you've never done a race - they are a lot of fun! Especially if you are doing it with a friend. :-)

I'm rambling tonight but I hope that helps!

~ Lori

Target has a nice selection but I prefer the long bra tops from Roadrunner sports. They are very supportive, have reflective details, very inexpensive and have a pocket for my house key. I also like their brand of compression shorts. Here's the link for the top:

http://www.roadrunnersports.co.....ts/RRL980/

I second the couch-to-5K. It's essentially what you are talking about doing, but with more structure to it, i.e., run for 5 minutes, walk for 2, etc... until you are running the whole 30 minutes straight.

I have recently rebooted my own running program after a hiatus, and I'm doing more of a "freestyle" version of C25K... I run for a song, then walk a minute until I catch my breath, then run for another song... If you are in an urban area, you can also try running one block, walking the next, etc.

Basically, at my age, I've learned to just listen to my body, taking breaks whenever I need it, which sometimes just isn't on any schedule. Most important tip I can give you is to GO SLOW - run slowwwwwww, take lots of breaks, do less than you think you can do, and always listen to your body. As for the yoga, I would recommend doing it after your run, rather than before. YMMV, but this is what works best for me. Before running, I walk for at least 5 minutes to warm up, then my first few minutes of running are very slow.

As for what to wear, do invest in some "technical" running gear. Needn't spend a fortune - you can find good gear at Target, Wal-Mart, TJ Maxx, Marshall's. I will also recommend New Balance Outlet - which you can find online. Good deals and quality stuff that fits well.

It is worth investing in technical gear specifically for running - it really does make a difference. Look for fabrics that wick sweat away from your skin. *So* much better than cotton! But spend your most $ on a decent jog bra (note: some yoga bras won't provide enough support for jogging). You'll probably need two of those.

Right now, in this heat, I am wearing a new balance jog bra that extends so it is like a tank but with a bra built in. Covers my tummy (which I don't like to flash in public ever), and eliminates the need for both a tee and a bra. With a pair of loose technical shorts. And double-layer cool-max socks. (The extra layer eliminates chafing). That's all you really need for now - if you keep up with it into the fall, then post again and we'll tell you what to treat yourself to next. :-)

Of course, decent sneaks are most important, but I'm assuming you already have those?

Ooh, yes, the Road Runner Sports stuff is very good!!! I had a lot of gear from them previously. I actually still have three of their cool-max tops that are still going strong -must be 15 years now. The rest (shorts, socks, bra tops) wore out eventually. That's when I discovered New Balance, but we have an outlet near my house and we get great coupons on top of the outlet prices, so now 80% of my gear is from there.

That's pretty much how I started running five years ago... I'd run for 3 minutes, walk for 2. Then proceed to running for 5 minutes, walk for 2. So on and so on until I could do 20-30 minutes straight. Now I run about 35-45 miles a week, so I must have done something right!

For clothes, I tend to wear loose fitting sleeveless tops in the brightest colors possible (for safety). I find that the clingy sport tops in the heat are not comfortable, so I save those for the gym. Target usually has a good selection of shirts, and they're cheap. Try to avoid anything with really protruding seams, because that will chafe you if you start to run long distances. Some Nike sport tops are notorious for this. I've had most of my running tops for ages, so don't be afraid to spend money on good clothes if you think you're going to keep up with running.

Shorts are tricky because I'm large of thigh, so I have five pairs of the same shorts in different colors (usually three neutral colors and two brighter colors). I ALWAYS get the kind with the liner built right in, better wedgie protection and less to wash at the end of the week.

I never try to be matchy-matchy when running, mostly because it's impractical. But I'll do fun solid color combinations that I might not wear otherwise, like bright yellow shorts and a purple top. I also have a few pairs of running skirts for when I'm feeling saucy. They are super comfortable but they will get you attention (link below). In the fall I switch to Nike capri leggings, which are my favorite. I wish I could run in them year round.

Finally, you probably already know this, but whatever you do, DON'T wear the sport tops with "built in support" without an extra sports bra. They usually represent these shirts as if they're an all-in-one thing, but trust me, you want that extra support no matter what size you are on top. I see some scary scary errors in support judgment at my gym! Also, sports bras will wear out just like shoes do, so you want to replace them every so often.

Some good online shops are:
http://www.roadrunnersports.com (higher prices but great clothing reviews)
http://www.runningwarehouse.com (best prices, my usual source)
http://www.runningskirts.com for skirts!
and I get my shoes from shoes.com when they have their 20% coupons

Let me know if you ever have any questions, I love to talk running! I don't post a lot but I read the forum almost every day.

Hmm... I checked out the Road Runner Sports top above. Personally I wouldn't run in it, but I am a small C, so that indicates it would only be moderate support in my size. Would probably work for an A/B, and it gives good coverage. So I amend my previous statement about the bra tops. Just remember that the support part of the bra does wear out, so I still think it's better to have the extra support separate. You want to lock those girls down as much as possible for running! They'll thank you later on in life.

I don't run, but I take some pretty active aerobics classes. I am large chested, and find that I need two sports bras to keep things in place. Like Danielle, I find that the build in sports bras are just not enough support. I like to get different colors, and slightly different styles, and then I just pop a cheap cami or tank over it.

Hi LauraElizabeth! Great plan to start running. It is one of the best exercises you can get as you get fresh air and it works a lot of different muscles. It is really effective, when it is combined with yoga at least once a week. Yoga or stretching is really important to get rid of the excess acids that build up on tired muscles. Make sure you strech before and after every run, especially on the tendons(http://www.wisegeek.com/what-are-tendons.htm) on the back of the heel.

Here's a good link: http://exercise.about.com/cs/r.....unning.htm

I like most of what is there and suggested, but in my experience as a past personal trainer and step/aerobic instructor, be easy on the number of times you alternate running and walking. Your body is not a machine that you can turn on and off too much. You should be up to speed with longer training in a couple of weeks.

Good luck! Now I'm off to an evening run myself! :)

Hi LE, great plan. I did a modified version of C25K when I started running- it's a great program. Interval training is the best way to build endurance!

Obviously, good shoes are the most important gear to consider, followed by a good sports bra (how good depends on your, um, needs in that area). Most ladies here seem to be most comfortable running in shorts, but I prefer tighter bottoms. In the summer I have some legging-like running pants that are cropped just under the knee, and in the winter I wear full-length running tights. They're Stella McCartney for Adidas and I LOVE them. SM is one of my all-time favourite designers, so when I found these (normally very pricy) in my size and on sale in Toronto a few years ago, I was over the moon. I wear any old tee shirt on top.

OT, but question for LOP on stretching. You mentioned doing it before you run as well as after- really? I have always read to never ever stretch cold muscles, so I only stretch after I run. I don't want to disagree because you clearly have more expertise than me in this field, but I'm curious.

I started running this year with a neighbor who has ran for several years & have other friends who run so have asked others a lot of the same questions. Here's what I do & some additional thoughts.

~ Check out runnersworld.com (tons of great advice here!)
~ I find that if I have some fun cool running "outfits" (more like sporty garanimals for me) I tend to want to get out & stick with it. I only have 2 pairs of shorts that I really wear/love & alternate between & a few sports tops. I purchased last summer & have been wearing since - no need to replace any yet so glad I didn't skimp! Just like your wardrobe, get the basics & what you absolutely need, don't need a large "capsule" of clothes for this one.
~ I wear nike shorts (shorter super lightweight version)
~ Sports bra (maximum coverage, I have a charcoal gray one that I got at Kohls' - simple Champion brand I think it has a black C on it anyway) I need to pick up another one as I wash it every other night so I can wear it
~ Sports tops (by this I mean the built in bra cute Nike tops), I just wear the sports bra with them (no way I could wear alone either
~ EXCELLENT pair of running shoes, don't skimp here. Many stores will carry 2nd's & if you get a really good pair you will be able to tell the difference over time (I have anyway)

~ We typically walk for about 5 minutes to warm up, then run at a very slow pace for anywhere from 15-30 minutes (depending on heat, if one of us is recovering from a muscle pull, shin splints, etc.)
~ Main thing is listen to your body, you could really push it & be down for awhile if you don't (speaking from experience here :))
~ Walk for a few more minutes
~ Run for awhile longer (could be anywhere from 5-? minutes here for us)
~ Walk for a few minutes again at the end
~ STRETCH (the stretches at the end are crucial!)
~ Shower after (your pores are open & dirty) - get that skin clean! :)

BEST OF LUCK to you!! I hadn't ran for several years & forgot how much I missed it until I started doing it again. It's amazing how the sizes just seem to melt away from your body after awhile as well. I crave it most days now & can't wait to get out!!

I am doing the Couch-to-5K plan, and I love it. I am on week 4 starting today. I downloaded the app onto my iPhone and it counts out the pacing for me over my music. Perfect.

I got a good running bra from Athleta (the DD girls cannot rely on a mere in-shirt bra), and then I picked up some tops and shorts from Target. I really love the Champion semi-fitted yoga pants from Target so I figured why not get the running stuff too. I think once I complete C25K I will treat myself to a nicer running outfit, but for now it works.

I also swim 1-2 times a week (if the weather cooperates, which has not for a bit) so I get a full-body workout too.

I'm impressed by everyone's exercise regimens! I started running off and on about 2 years ago and I'm still figuring out the clothing.

I'm SUPER paranoid about sun damage so I slather on excessive amounts of sunscreen and wear UV long sleeve shirts (that even cover the hands!!!). I tried to find a photo online of the shirts I wear but couldn't find it. Anyways, I thought I'd bring up the sun protection aspect.

I am also doing the C25K program and finished week 3 today. Kristen we are almost at the same place! "Everyone" in our community seem to be runners so I wanted to see if I could do it. Hoping to run in a 5K in September. I started in the spring and injured my foot so I had to stop for about 6 weeks to recover. Ouch! What podcasts do you listen to? I downloaded Suz's for this week, but it is hip-hop and way out of my comfort zone! Too many bad words and sexual references for me......but it does have a good beat!

Susan, I build my own playlists on my iPod, and then I use the Couch-to-5K iPod application to do the pacing. I am too choosy about the songs I want to listen to do the podcasts; I tried one and could not concentrate on the running!

I started and stopped the program in the spring too, until I figured out my knee was getting swollen and sore because my shoes were bad! Bought a new pair and I have been painfree ever since. I may be doing a 5K with my sister while we are on vacation in Tennessee in a couple of weeks; I might not be ready for a full-out run yet, but I want to run with her. She's been my inspiration for losing weight and getting in shape, and I want to show her how far I've come because of her. :)

Like several others, most of my workout gear has come from Target. I have several colorful Champion sports bras that peek out from long tanks and wear with running shorts in black, gray, & navy. I love the workout clothes from Athleta, but they're a little steep for something I'm completely saturating in sweat and washing very often. I would like a running skirt or two though. I do splurge on running shoes because I'm prone to get shin splints. I love my Saucony Hurricane's.

Besides running, I work out at Curves, a women's only workout place. They've got a 30 minute circuit where you max out on hydraulic resistance machines for 30 seconds then rest 30 seconds between. You keep a check on heart rate as you go to make sure it's within the appropriate range for your age. I love it because there's no men around, it's foolproof (don't have to worry about changing weights, how many lbs to use, or how many reps to do), and everyone is always discussing some interesting topic so the workout goes quickly and I look forward to going. They also have a stretch circuit. I've found that this regular workout benefits my running. In the past when I've slacked off on running, my heart and lungs would struggle to keep up with my legs when I picked it back up. Now, my Curves workout keeps my heart and lungs up to par when I'm not running so starting back isn't as difficult.

Runner's World magazine and runnersworld.com is a great resource. I also like Women's Health.

Wow, thanks to all for your much-needed advice!

I have a small A bust, so I use some sports bras that would be comparable to Champion bras everyone is talking about. I'll be saving for getting some new ones as soon as I can.

Shoes... are probably not what they should be. I have some North Face running shoes that are meant for use on dirt roads and rough terrain, and they are fairly worn in. I've had them for three or four years, which probably means I should make shoes my first priority so I don't injure myself. When I was living in CO we had a store called the Boulder Running Company - the staff at this store would have you run on a treadmill and ask about your goals so they could find the best shoes for your stride and terrain. That was always helpful, but of course the store's prices were expensive. :) I think there is a similar store in Portland, I'll have to check that out as well.

I've been going over the links and resources everyone recommended - thank you for all your help!! I don't know anyone else who is a runner so it has been nice to get some direction here. :)

LE, you got a ton of good advice already, I just wanted to reiterate the point about good shoes. You're tall, and knee impact could be significant, depending on your joints. We have a store like you describe here in Seattle, and I would recommend going to a place like that to identify the best type of shoe for you.
I get most my exercise clothes from places like Nordstrom Rack, but I really don't put any effort into that area of my wardrobe :)