The ‘Couch to 5k’ program is excellent for new runners. Start slow, don’t overdo it. Seriously.
You only need half-decent running shoes. I like Sports 4 at College Square; the staff know what they’re talking about.
Don’t worry about fancy running gear, or watches, or power gels, or literally anything but strapping shoes on your feet and getting outside. The first few runs are the hardest.
If you can, start on the river path or one of the greenways; running on roads requires more attention and is especially terrible in the winter when it’s dark.
Don’t overthink it. People have been running since people have existed. Your body is made for it.
Listen to this. Good advice imo.
Also to reiterate.. don't overdo it! Your cardio ability will improve faster than your joints and ligaments will at the beginning. Because of that it is easy at the start to run yourself into an injury and then become another person that will propagate the misinformation that running is bad for your body/knees 🙄
No need for anything except decent footwear. Strava is a popular app people use as well. It can sync data from many different sources (apple/Garmin watches)
Forgot to mention... In the Strava app they have a heat map that you can use to look up for the area you live and it will show where most activities are being tracked. It would give you a good idea where there are safe/good running roads/trails/sidewalks.
I'm one of the noobs that destroyed my body by running. Went too hard too fast for too long. My joints from my ankles to my neck are in near constant pain. All that is to say - get good shoes and go slow. Everyone is saying the same thing but it really is the best advice.
I like this advice, but I’ll offer a different take. I had always gone through peaks and troughs of motivation to run and been inconsistent about it at best.
What really helped me was thinking about the small things that acted as barriers and finding a setup that worked to motivate me.
By investing in a smartwatch with GPS + Cell, I was able to run without feeling the need to bring along my bulky phone and or wallet, since I could take calls via my earbuds, see messages and pay for a sports drink using my watch’s Wallet. Via the watch’s apps, I could have Strava tracking my run and Apple Music playing my run playlist. It sounds mundane, but it made all the difference in terms of feeling less bulk in my pockets and making my runs super enjoyable.
Couch to 5K is the right answer. Hal Higdon is the guy and he has a bunch of training schedules online for free.
https://www.halhigdon.com/training/5k-training/#program-list
The only thing I would add is that some people get discouraged because they get winded quickly early in their training. This is because their HR is high and unsustainable. This is where knowing your HR zones comes in handy. It’s not at all complicated and lots of guidance is available online (in fact, you will see the basic HR zones on most treadmills at commercial gyms - it’s that common). If you don’t exceed your third HR zone you won’t get gassed as quickly but you’d probably be surprised as to how slow (feeling) your running is to not exceed that zone. Knowing that will help you judge speed and you will see that in a short period you will be able to run longer and/or faster in your third HR zone based on your improved conditioning.
TL;DR: Look into HR training. I found it extremely helpful and went from being gassed on short runs to running half marathons.
I'm a blob who needs to get in shape so perhaps I'm not one to talk, but once upon a time I was a blob who needed to get in shape and was motivated to do so, and I did the Couch to 5k program and it went really well.
My problem was that at the end of the schedule I just lost the motivation to keep going because I'm lazy (I'm sure this happens to many people). But for a first month or however long it lasts, it was great. For those who don't know it starts out with 30 minute workouts where you basically "run 1 minute, walk 4 minutes" and YOU determine your pace for running/walking, and later you get to the point where you will be running the entire 30 minutes. Now of course that can vary a lot depending on if you wanna do a jog or a sprint but if you're jogging at a comfortable pace, well, it worked great for me.
Just Run FTW. Their follow up 5k to 10k is good too.
Nike Run Club is fine too as long as you just use it for distance and time. Although sometimes causes issues with music / podcast volumes.
Agreed, but I do like the GPS watches - use them as a speed limit to keep from overdoing it.
And it's Ottawa, so you WILL need some warm clothing to run in winter. 1000% recommend wind proof underwear. For clothing, cross country ski gear is basically what you're after and pretty easy to find in this city.
I agree with all of this. Particularly starting on the paths, very enjoyable. Not all of them are cleared from snow great in the winter (thinking the path along the airport parkway), but in the warm weather they are fantastic.
I think a GPS watch can help new runners as well as seasoned ones. It shows your progress and provides feedback about your fitness level that gives encouragement.. it's nice to see how you are (hopefully) improving and can help to avoid overtraining.. a big risk for new runners. And uploading your stats to Strava gives you a historical record of your progress. It's not required of course.. I ran for most of my adult life without a watch but I could have benefited from one.
I would also suggest to take breaks at 10 minute intervals when starting out for the first month. After that you should be able to do a full 25-30 minute run without taking a break. Also make sure to do a quick leg stretch before every running
I agree with this to an extent. If you have any physical issues or ailments, you may need a certain type of shoe! Doesn’t mean top of the line, but you’ll want some support. Also, I don’t recommend the foam sole that a lot of cheap shoes have nowadays. There’s no grip and in winter that seems pretty dangerous.
Running Room has great 'learn to run' programs that are about 6 weeks long and feature a presentation on a running-related topic -- e.g. shoes--followed by a group run. They start with a very easy run/walk sequence and then increase the time/distance each week. I found it really good and you'll meet some running buddies. But it's probably better to wait till spring.
I would second this. Their program is good for keeping you accountable and as a bonus you meet new people while you are working out. I went from never running in my life to running 10+ km 3 times a week for a while. It was great!
Yes! I did the half marathon clinic at the Stittsville running room several years ago, and the whole group of about 20 runners really "clicked". We ended up deciding, as a group, to sign up for the next full marathon clinic and ultimately about a dozen of us ran the marathon at Ottawa Race Weekend. Several years on, I have moved downtown so I don't run from the Stittsville store any longer but my Strava feed still shows that of that original dozen or so runners, a couple of sub-groups, each with 3-4 people, still run together every week.
Meanwhile there are begin-to-run clinics, 5K clinics, and so on. Next to the Running Room was a cupcake store and it was pretty funny how many of the running-to-lose-weight beginning runners would celebrate every workout with a cupcake.
I also loved the running clinics, but the in-person versions were cancelled during the pandemic and haven't resumed 😕 They have virtual clinics, but I'm a person who need to motivation of an in-person group.
So on that note, there are quite a few running groups that you can find on insta (Somerset runners, Vanier runners, Sparks street runners, groups for other neighbourhoods that I'm not familiar with). I've found the camaraderie and having something to hold me accountable really helps.
I can't give running advice specifically - but I will say that the river paths are amazing pretty much as soon as the snow melts in spring, and I often see runners out there. I highly recommend trying out some running along the river in a couple of months.
Honestly it’s a person by person thing. I used to run with typical running shoes with insoles and bridge support and I used to have calf and foot cramps all the time. I decided to try out barefoot style shoes and haven’t had a single cramp since, plus I don’t roll my ankles anymore.
It’s not super easy to try out shoes and figure out what works for you because of the cost mainly, but once you find the ones that work for you, it makes running a whole lot more pleasant.
This. I also found that I did much better with the use of compression socks. Improvements both during the runs and healing after. I can't say that I even get shin splints now.
The Running Room hosts (paid) clinics including a beginnier to 5k course. Every class there is a topical lecture (shoes, road safety and laws, etc.). They also have free group runs (used to be Wed and Sun I think) if you find group motivation helps.
Winter is my second favorite running season after fall. That being said, it’s probably the worst season to pick to start out.
- learning how to keep « warm » is a bit of an art form but is completely doable. I’ve run down to -30 °C each of the last two winters. If you’re dressed appropriately then you’ll be cold for the first mile - the alternative is overheating which will result in you getting sweaty which is not a good plan when it’s cold out.
- be mindful of extremities and uncovered skin. My feet never get cold while running but my hands are always a struggle. Pointing my arms straight down and swinging them really hard helps push blood to them when they get really cold.
- as we get more snow the number of clear paths dwindles quickly. The canal is always a good bet in the winter. Traction isn’t usually an issue as the city dumps ungodly amounts of salt everywhere. Even still, all you need is a tiny spot of ice to ruin your day so stay vigilant.
- if you’re running in the dark the invest in lights or reflective gear. I love my NoxGear vest, I’m like a mobile Xmas tree. It can be really hard for drivers to see you if you aren’t making efforts to remain visible, especially if their view is obstructed by snow or foggy windows.
- there are lots of running groups that meet year round. Search around on Facebook or ask about them at any running shoe store.
- there are three ParkRuns in the national capital region. These are free, timed, 5k runs every Saturday at 9am. They’re very inclusive and are a great way to meet other runners if you’re looking for running buddies.
Have fun! 🏃♂️
>there are lots of running groups that meet year round. Search around on Facebook or ask about them at any running shoe store.
Off the top of my head in central Ottawa:
* Ottawa Running Club
* Slowpokes
* Sparks Street Runners
* Ottawa City Running Club
* Millstreet Milers\*
* Pop-up Run Club
* Mile2Marathon
* The Running Room on Bank Street
* Arboretum Hill Club (workouts more than running)
And I know I'm missing some groups, including the groups that meet in Gatineau Park Spring through Fall.
OCRC and Millstreet Milers earn a bonus recommendation because they revolve around beer, and you only really need to be able to run a couple of kilometres to join in. OCRC is certainly the biggest running meet-up in Ottawa. About 80-100 people show up each week.
M2M is a paid group that I would not recommend for beginners. It's great for more advanced runners because it is coached by Olympian, Dylan Wykes.
Slowpokes, Millstreet Milers, Ottawa Running Club and the Running Room are probably the most beginner-friendly groups.
\*Meets monthly. The other groups meet at least weekly.
Winter runner here - I was also going to comment about not overdressing! Protect bare skin but dress as if it’s 15-20° warmer and know that you’ll warm up quickly (but also get really cold really fast once you stop so be mindful to not stray too far from home/car until you get a sense of it).
I used to run when I was in my early twenties but hurt myself by over doing it and running half marathons without training properly.
My advice would be to take it slow.
I’m getting back into it with a 10k training plan on my garmin (I’m sure you can get an Apple Watch app to do the same). Mostly it tells me to run 2-5 KM in Zone 2 heart rate. Running slower actually helps to build the muscles you need more safely and running fast is when you are more likely to get injured.
If you’re an office worker, do some “leg day” workouts like squats and clam shells.
I got a city of Ottawa fitness pass and just use the treadmill at my local community center. I’d recommend a treadmill for winter training until you’re confident to run outside. The weather has been unseasonably warm but once it gets icy it would be a real shame to stall your progress by getting an injury from slipping.
I got my shoes at running room. They also have clubs you can join to help keep you motivated. I’ve heard OCRC is good too if you want to join a running club.
Enjoy!
Good advice. Zone 2 really builds your cardiovascular aerobic capacity...the ability to run for extended periods of time.
It's as if driving your car somewhat slowly makes the fuel tank (or battery in an EV) capacity grow.
The best running store to buy shoes in is called Sports 4 Bank St they recently relocated to the Glebe. If you really want to make sure you select the right shoes, you can get a stride and shoe fitting assessment done at SoleFit in Kanata.
Take it easy and don't add distance/volume too quickly. It's worth it to work together with a Physio or someone with similar experience to come up with a good plan, otherwise it's easy to get injured.
I don't know where you are planning on running, otherwise I could give some tips for routes.
I would make an account on Strava it's really fun to see the maps of where you have run, your stats and interact with fellow runners.
I don't have any tips about running outside cause I take winters off. Let me know if you have any specific questions.
Ottawa City Run Club (OCRC) is a large group run that happens every Tuesday evening at 7:30PM, starting in the parking lot outside Beyond the Pale (at City Centre.) If you're already active then it shouldn't be too much of a stretch to join in (runs are usually about 30 mins) and there is no pressure to go fast or slow. Group size is anywhere from 25 (on a cold winter day) to maybe 200 or more on a busy summer night! Follow on Instagram to see which route we'll be running on any given week. [https://www.instagram.com/ottcityrunclub/](https://www.instagram.com/ottcityrunclub/)
Wouldn’t recommend to beginners, they drop you! Runs are after sunset in winters so it can be kinda creepy/sad being behind everyone in the dark. Pace is usually 4:30-6:30 min/km average. Other groups named above are more friendly. Ottawa Free fitness (https://www.instagram.com/ottfreefit/), there’s also a Facebook group, has many more recommendations of run groups in different areas of the city. There’s also the West Ottawa Run Club and K2J fitness.
Not true! I'm a "back of the pack" runner and have been running with OCRC for over a year and have never been dropped, felt left out, lonely, or been creeped out on dark winter runs. They are welcoming to runners of all paces.
Good for you! Doesn’t mean it doesn’t happen to others. Obviously you wouldn’t hear from them because they feel ashamed, slow, etc. I’ve had friends who missed the photo a couple times because they were too slow, so I stayed back to be with them. Their pace was slower than 7-7:30 min/km, some closer to 8:00. I’ve had friends quit when they were third trimester/postpartum, run temporarily with other groups, and never come back to OCRC.
I think you should start with just hopping on a treadmill until you feel comfortable to run outside (ie it’s warm enough for you). Tbh I’d just get on a treadmill and start running whenever you have the time if I were you. It’s best if you make sure you enjoy it enough by doing it for a while before investing in running gear (except for running shoes and comfortable cheap workout clothing).
Running on a treadmill kinda sucks unless it's brutally cold outside, imo. I find it mind numbing. Much better to get outside.
Get a decent pair of runners that fit you well, dress according to the weather and have at it.
Start slow, maybe do 2 or 3K every other day. Slowly ramp up distance and frequency, no more than 10% increase total distance per week (to avoid overuse injuries).
You could also look up the various "Couch to 5/10k" programs. I've never used it but I heard running with the "ZRX - Zombies, Run!" app is a lot of fun, too.
Last thing - for motivation, you could sign up to race (5/10/21/42k) in the Ottawa Race Weekend (end of May). It's pretty cool to feel like a rockstar when you cross the finish line. :)
I live in Little Italy, my regular running route is the Experimental Farm and Arboretum. I don’t like running in the city or near busy areas so I really enjoy that area for running around in nature or an open field.
Let me preface this by saying that I’ve always hated running. Only time I ever ran was for PE in school or PT at courses that I’ve been on.
In the last year I decided that I’m gonna start running and I’m not gonna call myself a runner but I run around 15-20kms a week.
My biggest piece of advice would be… If you aren’t a “runner” - Before all the fancy gear and tracking apps, you should get comfortable with running and how to run properly and efficiently.
Im built like a linebacker (and played football) so the only running I ever knew was for a different purpose.
I had to be taught and re-taught how to actually run/jog and what it should look like and how it should feel. Started with a 5km route in my neighborhood in the summer and now that it’s winter I run on a treadmill. (Treadmill and outdoors is very different by the way. If you start on a treadmill and your 5km time is 30 mins don’t expect it to be the same when you run outside)
Also - start today. Treadmill, outside, running, walking, jogging… whatever. Ain’t nothing to it but to do it.
Good luck bud
Unless you are really disciplined and motivated, starting to run on your own may be a bit challenging, especially in the winter. Running is great but it can have a high barrier of entry if you don’t already have a strong fitness level. I recommend joining the Running Room. They used to have group runs for all distances at affordable price. For beginners is a very good way to start and make connections.
Do it!!!! I run outside all year round. In fact, my favourite time of year to run is winter. Winter running can be really enjoyable and safe if you’re prepared for it. First thing I would go visit the running room and get fitted with the right shoe. They are great at knowing whether you need a stability shoe or not. There are great sales on right now. If you want to spend $700 outfitting yourself with their clothes then go for it. If not, you’ll need to shop around for some basics - base layers, warm pants, neck gaiter, merino wool socks, mitts, hat and coat. I’ve got a lot of my stuff from Amazon, Sportcheck, under armour, and winners. My only super splurge is my lululemon down for it all jacket. I can’t afford merino wool everything so the socks are all I have. When getting dressed pretend it is 10 degrees hotter outside in order not to overdress cause you will get hot even when it’s -25.
The Running Room holds groups runs all year round so that’s a great option if you’re looking for guidance and camaraderie. The Slater street location used to have a Wednesday lunch time run pre-covid. Not sure if they still do.
I really enjoy the Nike Run App. There’s guided runs to help get you started. And the GPS is accurate.
Good luck!!
I'd look at the NCC trails. I prefer it to running on the street. The only thing you need for gear really is shoes. The store I used to get my trail running shoes was on Bank St but it seems to have closed but there are other options and they had a second store in Kanata that might still be there.
I would start with something easy like Jack Pine and then once you're more comfortable with uneven terrain the Marshes out in north Kanata is a great trail mostly for mountain bikers but you can run it just as well.
I enjoyed using Runna as a running app. Got into it late in the season but plan to use it next year.
I would highly recommend a start smart type of program. The Ottawa Running Club https://sites.google.com/soleresponsibility.org/sole-responsibility/home meets on Sunday mornings at the Bridgehead on Wellington West at Caroline. The website says that they are starting a Start Smart program in March 2024. This group of people is so great, very encouraging and a lot of fun. The membership fee is a donation to a non profit organization that give grants to schools and community organizations in Ottawa to increase involvement in physical activity for youth primarily in under-serviced communities.
Alternatively, I’ve also had good results with the Running Room’s Learn to Run program. I have not run at the Running Room since the pandemic but it used to be that you would register for a class once a week and drop in on the free run club on Wednesday evenings and Sunday mornings. There are three locations in Ottawa (Bank St in the Glebe, Slater Street in Centretown and Merivale Road), one in Orleans and another in Stittsville.
It won't take you until the end of summer to run around Ottawa with confidence!
Here are a few pieces of advice:
* Go to the Running Room and buy a quality pair of shoes (spend $150-$180). The staff at the Slater/O'Connor branch has always been good to me. That should be the only gear you need to buy for now.
* Get excited through whatever type of media you enjoy! I liked a book called Endure by Alex Hutchinson. The Strength Running podcast is great too -- just scroll through the episodes until you find a topic you like.
* If your friends also run, download the Strava app to share your progress and see what your pals are up to.
* **Don't do your first few runs on a treadmill.** It's mind-numbing and will only be fun once you already know you like running. Wait until it's nice out (at least 0 degrees) and run outside. You'll feel more free, relaxed, and less fatigued. Also, outdoor running is easier on your body. The perfectly flat/even surface of the treadmill will repeatedly stress the same joints/muscles, whereas the variance in outdoor surfaces will spread the love.
Start slow and don’t set undue expectations on yourself. It will likely improve fairly quickly, but don’t be surprised or concerned if you’re needing to stop for a breather at the 200-300m mark when you first start. Your body will start to get into a rhythm and get it all figured out
I’ve been regularly running for years now, but when I first started up (it was spring time), I’d say I was in pretty good shape (weightlifting, sports, ton of walking and hiking, etc..) but what an eye opener it was to find out where my cardio endurance was. I was regularly doing 10k+ by that Fall, but the beginning was pretty ugly
Came to suggest Running Room. Years ago I went from never running to building up to / training for a half marathon. Running regularly with a group made it fun and motivated me to keep going.
I like the Nike running app. Others are more popular, but it got me from non-runner to runner.
Only advice I’d add is to just spend a bit of time planning your routes. You can see a lot of the city as a runner, and if you get into a routine it’s lovely to watch it evolve.
There are tons of running groups here in Ottawa for beginners to sub-elites.
The [Ottawa Running Club](https://www.soleresponsibility.org/ottawa-running-club) does a Couch to 5k program twice a year, and they have the program on their website.
EDIT:
**Apps**: Strava works great, and it's free unless you want to access more data. Every watch from Garmin does a respectable job, too.
**Gear**: The Running Room and Decathlon (near St Laurent). Decathlon has its own in-house and excellent value Kiprun brand. For 95% of winter running outdoors, you need thick wool running socks, fleece leggings, a base layer, a fleece layer, a light jacket, a hat and warm gloves or mitts.
**Places:** The canal from Carelton to Parliament Hill is cleared very frequently, and it has heavy traffic, so it tends to be the best place to run in the winter.
**Treadmill:** Outside running is way, way easier mentally. Outside running with a group is the "easiest" way to run even in the winter.
Couch to 5k was what got me started years back. The runs scale up very slowly , but over the course of 8 weeks (3 runs a week) you'll go from zero run experience to being able to run 30 mins straight (at a 6:00 min/km pace, that's 5k).
The program starts with three days of 20 minute sessions, alternating between 60 seconds of running and 90 seconds of walking. The next week alternates between 90 seconds of running and 60 seconds of walking. Things progress from there.
For guidance before I got my Garmin watch, I downloaded Runkeeper, which allows you to create custom running workouts. I created a workout for each different day of the program and then had Runkeeper track my run on each day. With headphones/earbuds in, the app will let you know when your warm-up ends, when to run, when to walk, when your run is over and when your cool down is over.
Gearwise, invest in a decent pair of shoes. For outdoor running at this time of year, I run in long socks, tights with shorts over top, a long-sleeve shirt with a t-shirt over top, a running jacket (to break the wind), a neck gaiter, hat and gloves. When I run at night, I wear an [LED armband](https://ca.shop.runningroom.com/en_ca/getvizy-vizyband.html) facing behind me and a [headlamp](https://www.petzl.com/CA/en/Sport/Headlamps/TIKKA).
I live in the core, so I use NCC-maintained paths regularly. On my way to and from those paths, I run either on sidewalks or in the road counterflow to traffic, like one would do when talking a walk on country roads.
For building routes before I head out, I use [On The Go](https://onthegomap.com/#/create). It allows you to plot routes by using roads, sidewalks and paths. If you do invest in a dedicated activity tracker, you might be able to upload the routes you come up with on On The Go to your watch or mobile device to make wayfinding easier.
If you can, find a friend who might also like to start a running regimen, or tag along with a friend that already runs and wouldn't mind a partner that's just starting out.
It's not easy starting out, but you'll likely gain confidence and motivation as you go along. Good luck and enjoy yourself!
Advice on programs and gear here are all great. I'd add if you are planning to run outdoors consider if you're likely to run in the evenings. If so, invest in reflective clothing, lights, and/or a headlamp. Seeing and being seen while running in low light is very important. I'd look at r/running for specific advice on what lamps/lights are good.
As others have mentioned, there are lots of running groups in the city - all depends on where you're located. I run with [West Ottawa Run Club](https://worun.ca/) which meets Wednesday evenings at Kichessipi Brewery in Bells Corners. It's a great group and no pressure to run a specific time or even distance (though there are set routes each week). We primarily do trail runs in the summer and into fall as long as they are safe, and move to road runs in winter. Social period after the run will give you chance to meet other runners and get advice.
This [Instagram page](https://www.instagram.com/ottfreefit?igsh=dHhhbjZhN2JhdzA3) posts about the various free fitness groups throughout the city which will include the various run club options.
The Running Room is a great spot to get your feet & gait checked out. They usually have very knowledgeable staff to get you the proper footwear. They also usually host running clubs and have info on other local groups. I'm more of a solo-forest runner, but to each their own.
Just be sure to start very SLOW and build up distance/time over weeks, not days. Muscles get strong fast, but especially the older you get, the joints, bones, & ligaments take much much longer to strengthen. Pushing yourself too much too soon will lead to injuries, which can be uber discouraging. If you've been sedentary for a while, remember it isn't a race to get into shape - it takes time (months/years). Just try be consistent and slowly work yourself up. Good luck!
The number one thing that stops people from continuing to run long term is an injury from overdoing it. You should mostly be doing runs that feel easy, even if it’s “slow” and make sure you increase the pace, distance and frequency very slowly. Another big cause of injury is overstriding which puts a lot more pressure on your joints. Try and develop good short strides that don’t cause you to land on heels with each stride from the start. Strava is a fun app for tracking your progress and finding places to run if you already have a running watch.
Not Ottawa-specific but don’t let a bad run discourage you. Even the most experienced runners have had those runs where the the lungs aren’t there, or the legs aren’t there, or the nutrition or caffeine intake weren’t on point that day. Anything that makes you sweat is better than nothing, even if you have to give up and walk for a bit.
For optimal results track your nutrition and caffeine and find what works for you. Low-fat meal with some caffeine source right before a run is optimal, but no fat at all will leave you lethargic, but again everyone’s threshold is different. There are some great views along the water here, I lived near Westboro Beach before all the construction and it was great for running. Maybe not as much now but there are plenty of others.
I joined Orange Theory for a few months around this time of year a few years ago as a non-runner, their classes are set up with cardio (tread/rower) and strength and I found the structure VERY helpful in building the confidence and cardiovascular ability to run.
It’s interval based, you don’t have to think, and has different ranges based on your ability. It’s really cool because as you continue you’ll see your range change.
Being in a guided class also adds a layer of accountability until you build the strength and discipline to keep going (which isn’t something that came naturally to me when I was starting).
If you start now by the time we’re into spring you’ll be well on your way with cardio and confidence to put your shoes on and go outside.
Shoes.
Find a great pair now, unfortunately 150-200 is not uncommon. Hit the treadmill with those.
In a couple months when you switch to outdoor, buy either a "new/better" pair for outside, or to replace the "indoor only" shoes.
As someone who doesnt like socks, investing in several pairs of specifically running socks, all mine also have L and R and you can feel the difference so when running or just long term active quality would not consider spending this much shoes and socks, then find what else you enjoy running in but the best start is like everyone is suggesting.
When I wanted to learn to run I joined the Running Room’s learn to run program and loved it but I’m an extrovert so enjoyed the people part of it. I did progress too quickly and hurt myself so heed the advice to not over do I.
My partner swears by couch to 5k.
Lots of good advice here (especially couch to 5k), but I'll add a few winter-specific tips:
* you might want to consider grabbing a pair of trail runners, or alternatively YakTrax to give you more grip on slippery surfaces. Don't be embarrassed to stop running and walk bambi-like, arms outstretched, on ice -- I would rather do this than wipe out.
* don't over-dress -- running will heat you up fast, so you will probably fill a bit chilly the first 5-10 minutes but after that you'll be fine. For weather like today (-5, windy, no sun) I would wear merino socks, leggings, a midweight long-sleeve, thin gloves, and maybe an ear covering of some kind (a sweatband or low-profile muffs). For just starting out, you don't need to go buy all this stuff and you'd be fine with a sweatshirt or a thin windbreaker over a workout shirt, but if you bundle up too much you'll be wet and subsequently frozen.
* If you're planning on running when it's dark, wear a headlamp and something reflective/bright coloured.
I also just started a few days ago - tho tbf, I ran competitively as a child - I need to upgrade my shoes, but I'm using a pair of Nikes I've used for gyms over the years rn. I also much prefer tracks to running on pavement. There's a high school near me, and I just walk over and get started.
I'm working slow, I don't use any apps, just the samsung health thing on my phone. I run one lap, walk one lap, run a second lap. Repeat. I'm not doing very much right now because I don't want to burn out, but I figure 2 laps is better than none. And next week it will be 3 laps and so on.
You really don’t need “gear” other than shoes you’re comfy in. If you don’t have those, go to the running room. Expect to pay $200, be happy if you get some for less haha.
I love winter running but starting in this weather may be intimidating/hard to stick with. I “learned” to run at the gym, on a treadmill, doing the couch to 5K app. Personally I had 0 fitness level before so I didn’t find the 3 runs per week to be enough to comfortably move to the next week, so I would repeat one of the days (4 runs per week total). It’s absolutely ok to run/walk. I’ve done multiple half marathons and STILL run/walk. Your interval length will increase with time.
You can absolutely go outside if you want to, or do a mix of inside and outside running. People will say treadmill is “too easy” but they are annoying and wrong lol. There is no wrong way to run. I will say, I love a treadmill run but I NEED to watch a show and also block off the time/distance/calories on the screen or else I go crazy. A good tip if you are finding treadmill runs especially heinous.
Hills are intimidating but don’t avoid them.
Running is hard! For sure! But it’s also super rewarding. Ottawa has some really beautiful areas to run in, and I truly think going on a run in a new city is the best way to see it. I’ve ran in Glasgow, Edinburgh, NYC, Boston, Toronto, Montreal, and it’s just so different than walking or driving around.
Here are my general notes/comments:
\- The subreddit r/running is great place to start for tips for new runners. Their wiki is amazing.
\- My personal recommendation is you do not need to start with treadmill before running outside. But if you do already run on a treadmill, understand that running on terrain outside will be very different.
\- What is your current fitness level? running can be pretty harsh on your joints. Ensure to supplement it with strength training. Don't give yourself an injury.
\- If you serach this Ottawa sub for winter running, you will find plenty of previous posts and tips from other Ottawa winter runners. I know I answer this question a few times each winter. All these posts contain great gear recommendations.
\- My number one tip for running outside would be to manage your expectations. You may be slower, go less km's than you planned or just decide to turn back inside after running 200m. Running in temps below -15C is not the same as running in 5C and your expectations need to match that. I say this as someone who has been running for years and actually enjoy running in winter.
I made the transition from treadmill to outdoors a couple of years ago and the first few runs were painful because I pushed too hard. When you make the switch, make sure you get more fluids and stretching than you think you need. If not done properly, your recovery time can be unnecessarily elongated by 1-2 days.
If you’re serious about running, go to a running room and get a gait analysis. They’ll help you find perfect shoes for your feet.
Also, couch to 5K is great. I bought it when it was a one time payment a while ago, but I know they’ve switched to a subscription. Try the Nike Run Club app instead. All of that has so far been free for me.
Running along the canal has been beautiful, even in this cooler weather. Enjoy!
I used this in a different city, but the Running Room stores typically have sort of an equivalent couch to 5k group you can sign up for. We would meet to run at slowly increasing intervals every week.
As a runner, you'll want to find a good pair of shoes that get you through the miles. Head to a specialty store if only to get the proper fit and see which ones you like. You can always buy them on line. For the most part, you can probably get them a little cheaper. I'd you're starting running in the winter, make sure to have some good functional clothing. Layering works best. Best if luck and have fun!
I ran XC in high school and college. The only thing you might need to buy are some half decent shoes and some athletic shorts. Love me some nice 1.5 or 2 inch inseam running shorts, though.
It took me a long time to realize that running is more satisfying and that you achieve the same results by just slowing down a little bit. If you're not racing, don't act like it.
Start slow and run by feel. Getting gassed too early? Now you know you need to take it slower. Something hurts? Start walking/stop. There is no need to push through the pain only to injure yourself
The 3 most important things in my opinion are
1. Decent shoes. Nothing crazy just good support and not the big thick squishy ones
2. Follow a plan
3. Most important stick to the plan
There is another running club not mentioned that does run or walk and is super fun They meet once, twice, or three times a week. The Hash House Harriers. See them at [https://www.oh3.info](https://www.oh3.info)
If you’re willing to pay for an app, the app Runkeeper has great guided workouts. I started with the guided 5km run and it was such a great way to have external motivation and a structured plan. It starts out really easy with small jogging intervals and big walking intervals and then gets more and more challenging as you go through the program. I’ve also done the 10km program and used for all of my beautiful runs along the canal. Highly recommend to help get you started.
OP.....you probably wished you never asked this question now eh, bombarded with different responses of encouragement. LOL
Jokes aside, there's more to running (not jogging) than just ...oh look, weather is nice, lets get dressed in fancy gear and go out :) I say this because 'show boaters/attention seekers' usually have more expensive gears than runners.
Running requires discipline on your part and there will be many days where you don't feel like stepping outside in that minus stoopid weather :) There will also be times where not all your runs are enjoyable, or you feel like just stopping. This is where the mental part kicks in and reminds you of why you're doing this in the first place.
Remember Rome wasn't built in a day and you have to build up endurance / mileage. You also at some point run a race to have a building block to chip away at for your next race. As others have mentioned, doing too much too soon will lead you to injury and mess with your head.
Contrary to popular beliefs, dreadmill is never going to simulate what it's going to be like on race day on asphalt with the elements in your face and crowd around you to battle with. You're also not going to be able to watch TV and have a climate controlled room with you.
Being pulled by a belt and actually doing the work for real......total ends of the spectrum.
Resource: [https://www.solefit.ca/locations/location-ottawa/](https://www.solefit.ca/locations/location-ottawa/)
Running plans: [https://www.halhigdon.com/training/5k-training/#program-list](https://www.halhigdon.com/training/5k-training/#program-list)
I'll urge you to get a GAIT analysis done, and buy shoes meant for your foot type vice what everyone else is wearing or for the looks. I was out last night doing 8 Miles in that -15c with windchill temp.
There's no such thing as bad weather, just bad clothing. Security is of utmost importance...get some nice body light like the one from NOXGEAR, and shoes with proper lugs to grip snow/black ice. I was a Garmin watch person for the longest time, but recently moved to COROS PACE 3 @ $225 CAD (half the price of the garmin 265 I was looking to upgrade to) which has lots of activities features and faster satellites searching
Motivation: get a friend / partner to motivate and keep you honest at the beginning .
Good luck and hopefully bump into you along the Canal during weekend longer runs i.e. LSD
I just listened to this [podcast ](https://open.spotify.com/episode/6O3m2mY6SLiVNwFV4IDRYy?si=f8ay2CF2R127NBqNubNdFA) and really liked it. I'm not one for running but have tried starting running a few different times.
Like others have mentioned, Couch to 5k is a great place to start. Once you know for certain that running is something you want to stick with, invest in a good pair of shoes (they don’t need to be top of the line though).
You will see quick improvements if you stick with it…it’s very rewarding in that way. For example, you might only be able to run 1km your first day but double that on your third run, etc. Good luck!
I’ve recently started running after absolutely hating it in gym class years ago.
The trick is to run slow. I always try to go too fast outside. I managed to slow myself down using a treadmill set to just the edge of where I would naturally shift from walking to jogging.
Take many small steps not big long ones.
Don’t waste forward momentum on bouncing up and down. That’s hard on your knees. Run smoothly.
Stretch. Every day. Stretch all the things that can stretch because everything is attached to everything else and affects the way you move.
Soreness is normal, pain is not. Running shouldn’t hurt.
Be visible outside. I’ve been clipped or hit directly as a pedestrian and cyclist. Not fun.
C25k is the classic starter program, however it can be pretty different in the beginning if you’re not used to exercise. None to run is an another plan, it starts a bit slower (30sec run, 2 min walk, instead of being 1 min run then walk) and it takes 3 extra weeks, the downside though it’s much more commercial.
Think it is important to start now. So many people wait for better weather then they never get going. Routes like along the canal are very well maintained in the winter. Strike while the iron is hot. The best time to start is now.
The city is great for running all seasons.
Canal is always great for running. Invest in some decent shoes, don't cheap out. I recommend Brooks, they've always been great for me, but just go with whatever fits you best. Don't get Ultraboosts or something similar, those are not running shoes. Don't worry about buying one that looks cool, or that you could make work with actual outfits. Make sure to leave *a little bit* of room in the front of the shoe so your toes don't get destroyed. [Heel lock](https://www.locklaces.com/blogs/resources/how-to-tie-a-heel-lock) is a good thing to learn too, I prefer it.
You don't need any other gear to get started, though I really like the Lululemon power stride socks, the little tab at the back prevents the back of your ankle from getting cut up by your shoes.
If you don't want to buy an Apple watch, the Strava app is pretty much the default for logging your runs. You probably don't need a running watch until the point that you begin thinking about pace, which you shouldn't concern yourself with at first.
Do the couch to 5k to start. I am from the uk and downloaded the podcasts from the nhs website (National health service). The podcasts are free.
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
At the same time, look into Parkrun.ca
https://www.parkrun.ca/
https://www.parkrun.ca/orleans/
There’s also one in Kanata
Parkrun was set up in the uk to encourage people to run or walk 5k. You’re never last; it’s run by volunteers and is completely free.
You’ll find like minded people who are just there to help others. There are some fast people and plenty of slower ones.
You literally turn up if you want to, or not if you don’t. And you can turn up to any parkrun in the world. They’re all free and it is huge in the UK, growing in NAmerica; huge in Australia etc…..
5 years ago I dropped over 40lbs by couch to 5k and started parkrun. My first ever run outside was Parkrun.
I’m slower than I was; but can still run/walk 5k.
Good luck; just keep at it!!
Try out the Puma Voyage Nitro 3's. Best running shoe I've ever had. I had the nitro 2s in the army green also which were amazing.
For shorts I like the gym shark 5' inch nylon shorts. Theyre very breathable, good flexability, really good sweat absorption and also look really good
I run at the experimental farm in the fields I couldn't make it half a mile before having to stop felt so discouraged but kept on doing it and each time you will get way more further then before just make sure to take breaks especially if ur body is feeling sore the next day or pain
If your goal is to lose weight, then running is a waste of time. Get some resistance bands and get into HIIT (high intensity interval training) home workouts. 20 minutes a day combined with meal planning, and you will transform your body in a few months.
It's a popular misconception that running for hours is the only way to burn fat! You burn fat by having a caloric deficit. HIIT is much more efficient at burning calories than running. HIIT also increases your strength and flexibility, which slows down aging and protects you from injury.
If you want to jog because you enjoy it, knock your socks off! It's a fantastic way to enjoy our beautiful city, and the couch to 5k is a great program. However, it's a huge time waste with minimal gains if you're looking to burn fat.
I echo all these tips. The running part will come with time if you just get out there.
Only thing I'd add as somebody who has been recently introduced to Ottawa winter running...Layer well for the cold; Decathlon has some great value options and I would strongly recommend getting sweat wicking materials (which all running clothes, even the cheap ones will be). You will need to pay particular attention to this because you may need to stop and walk as a beginner and this is when you risk getting cold. Therefore, go on the warmer side at least to begin with.
If you can afford merino wool under layer this is invaluable but you can do without. Also running hat, gloves and snood for your neck.
Also, make sure you stay local and do smaller loops so you can get back home if you get too cold.
My biggest suggestions for a new runner:
- You’ll probably go too fast to start. Slow down. And when you think you’ve slowed down so much that you aren’t running anymore, slow down some more. Seriously, you want to be going slow. It will help you remain injury free and will also allow you to run more, which will help you build a base. Once you have a base you can change things up.
- Don’t get frustrated if it doesn’t feel easy. Running is hard and it will take time for you to improve. Likely won’t be measured in days. Think week to week, month to month or year to year. It takes time for your body to adapt.
- Go to Sports 4 and have them help you buy shoes. This is important. The wrong shoe can cause all sorts of problems.
- If you venture out in the winter, watch your footing and don’t overdress. You’ll warm up very quickly even though the first 10-15 minutes may feel cold. You’ll have to experiment a bit to know what works for you. Always cover your ears and hands.
- If you can, find some people to run with. Always more enjoyable to run with people. Also helps keep you motivated.
- Work towards running the 5K at Ottawa Race weekend this May. Yes you can do it and no your time doesn’t matter. It’s an amazing atmosphere for running and you won’t forget it.
- Treadmill is fine if it’s the only option you have. It’s better than not running outside.
Good luck and enjoy. So many great spots around Ottawa to run
Hey, ik a lot of people will recommend starting on the treadmill but please consider starting outdoors! They are sooo different and if you can get yourself outside in this weather, just imagine what you can achieve all year round :) Just be careful, run in places that are very well-lit so you can watch for ice and dark spots!
I started running for the first time in my life during the start of Covid (I have never been a physically fit person). It has been a slow journey starting with light jogging to the end of the street, then around the block, and after a week or so slowly advancing to 1km, 2km and so on.
After about a month of running 3 times a week I was finally able to run 5km and taking a short 1 min walk at the halfway point. Slowly increasing my distance and challenging myself was key. After about 6 months I ran in my first race (half marathon in Toronto) and I was positively hooked. (I am training for a 34km race in March)
My advice:
-Get good shoes specific to your foot needs and running gait (I recommend the running room). Or using the Brooks website and use their online tool for a recommended shoe, they also have a great return policy.
-Download a tracking app so you can see your improvements and progress. (I use Strava, just use the free app)
-Don't compare yourself to other people, start at your own pace and take it easy. You'll learn what style is best for you and your strengths (I am not fast but I have good endurance for a beginner).
-Get some earbuds and listen to music or podcasts.
-Plan some great routes on trails or paths around Ottawa and embrace the cold or shitty weather (this will make you not be a "fair weather" runner).
-Set yourself a goal in 6 months, Ottawa race weekend or Army Run are great races to plan for.
-Have fun and join some local running clubs (Park Run, Running Room etc)
Literally start by running 3 minutes, walking 1 minute x10 (or whatever ratio your fitness level dictates). Play around with the ratios until you can run non stop for 30 minutes. Don't worry about pace! Sign up for a spring 5k as a goal.
Buy a good pair of running shoes (I swear by Brooks), some Buffs (or equivalent) for head and neck, a good wool base layer top, and some long tights. Thin wool socks are a must too. Cotton kills.
Pro tip: if you do decide to run outside on icy/snowy trails, buy some sheetmetal screws to screw into your running shoes. Work like a charm.
Bro I started running 5 times a week for 30 minutes give or take by starting with one minute per day. It’s all about building the habit I was running for one minute a day for 2 weeks and then 10 minutes and slowly up and up and up. Hope this helps G!
If you have the means, I really REALLY recommend checking out Iron North for their run club. It’s already started but they may be amenable to welcoming you. I’ve participated a couple times and it has been transformational in terms of building endurance and creating community. They have group runs too. It’s spendy, but customized to whatever level you’re at. You’ll need a phone or a wearable, the app they use is free and you get all your programming through there. It actually made me like running - having tried C25K apps, RR LTR program, etc., etc.
If you need a good PT focused on running too, DM and I’ll send you info (it is not me nor do I benefit, just don’t want to drop a specific name in a public forum).
My tips would be
-heel lock method for tying your shoes to limit blisters. YouTube videos on how to and it helped my feet a bunch.
-80/20 rule. 80% runs easy and 20% harder if you want to get faster. I mainly do easy runs tho because I’m not training for any races and just want to keep running injury free.
-don’t take it to seriously. Have fun. Do it however long you want when you want. It’s a very free sport. You can do it anywhere anytime.
- I’ve never regretted going for a run…
- winter running you need to be a little more careful so your runs tend to be slower.
OP are you a woman? I looked at your post history and you were asking about pumping, so I assume so 😉 I like the women leading the Badass Lady Gang (https://www.instagram.com/badassladygangott/), it’s a friendly run club who runs Mondays from Tunneys pasture. It’s a smaller group, it’s women’s only, so yes people have brought dogs, babies, strollers, etc. Some people come run pregnant/postpartum too. I’ve never ran with them specifically (timing doesn’t work for me) but I run with some of these women in other clubs and they’re wonderful humans.
I don’t have any technical advice but I do really love my flip belt that I bought. It’s very stretchy so you can stick your phone or whatever you need in it but fits snug to the body so it doesn’t jostle around when you’re running.
Don't be afraid to walk/run (one minute run, one minute walk) for the first week or two. You can stretch the run part out to 2,5, then 10 mins down the road. Go slow and don't overdo it! Doing too much too soon is a very common mistake for people new to running. Take off days and listen to your body. Good luck! Running has brought a very long list of good things into my life in the last 10 years, it can do the same for you.
I used to run years ago when I was a teenager, and winter was my favourite time for it. I cycle March-November and wanted to add some cardio through the winter so I bought a pair of shoes last week. Echoing everyone praising Sports 4 (Bank Street in the Glebe), the guy was super helpful in finding me an affordable pair of shoes suited to my feet, and direction to some beginner runner’s clinics.
I went out for a leisurely 3km for the first time yesterday and loved it! DM me if you’re central (Centretown/Glebe) and want a beginner run buddy for the winter months.
Run on grass/dirt if you can to save your joints, don't run down pedestrian heavy roads (Bank, Richmond, Wellington), if running on a bike path, and making a sharp turn, throw up an arm to signal intent. Lots of people suck at using bells
The ‘Couch to 5k’ program is excellent for new runners. Start slow, don’t overdo it. Seriously. You only need half-decent running shoes. I like Sports 4 at College Square; the staff know what they’re talking about. Don’t worry about fancy running gear, or watches, or power gels, or literally anything but strapping shoes on your feet and getting outside. The first few runs are the hardest. If you can, start on the river path or one of the greenways; running on roads requires more attention and is especially terrible in the winter when it’s dark. Don’t overthink it. People have been running since people have existed. Your body is made for it.
Listen to this. Good advice imo. Also to reiterate.. don't overdo it! Your cardio ability will improve faster than your joints and ligaments will at the beginning. Because of that it is easy at the start to run yourself into an injury and then become another person that will propagate the misinformation that running is bad for your body/knees 🙄 No need for anything except decent footwear. Strava is a popular app people use as well. It can sync data from many different sources (apple/Garmin watches)
Forgot to mention... In the Strava app they have a heat map that you can use to look up for the area you live and it will show where most activities are being tracked. It would give you a good idea where there are safe/good running roads/trails/sidewalks.
I'm one of the noobs that destroyed my body by running. Went too hard too fast for too long. My joints from my ankles to my neck are in near constant pain. All that is to say - get good shoes and go slow. Everyone is saying the same thing but it really is the best advice.
I like this advice, but I’ll offer a different take. I had always gone through peaks and troughs of motivation to run and been inconsistent about it at best. What really helped me was thinking about the small things that acted as barriers and finding a setup that worked to motivate me. By investing in a smartwatch with GPS + Cell, I was able to run without feeling the need to bring along my bulky phone and or wallet, since I could take calls via my earbuds, see messages and pay for a sports drink using my watch’s Wallet. Via the watch’s apps, I could have Strava tracking my run and Apple Music playing my run playlist. It sounds mundane, but it made all the difference in terms of feeling less bulk in my pockets and making my runs super enjoyable.
Couch to 5K is the right answer. Hal Higdon is the guy and he has a bunch of training schedules online for free. https://www.halhigdon.com/training/5k-training/#program-list The only thing I would add is that some people get discouraged because they get winded quickly early in their training. This is because their HR is high and unsustainable. This is where knowing your HR zones comes in handy. It’s not at all complicated and lots of guidance is available online (in fact, you will see the basic HR zones on most treadmills at commercial gyms - it’s that common). If you don’t exceed your third HR zone you won’t get gassed as quickly but you’d probably be surprised as to how slow (feeling) your running is to not exceed that zone. Knowing that will help you judge speed and you will see that in a short period you will be able to run longer and/or faster in your third HR zone based on your improved conditioning. TL;DR: Look into HR training. I found it extremely helpful and went from being gassed on short runs to running half marathons.
I'm a blob who needs to get in shape so perhaps I'm not one to talk, but once upon a time I was a blob who needed to get in shape and was motivated to do so, and I did the Couch to 5k program and it went really well. My problem was that at the end of the schedule I just lost the motivation to keep going because I'm lazy (I'm sure this happens to many people). But for a first month or however long it lasts, it was great. For those who don't know it starts out with 30 minute workouts where you basically "run 1 minute, walk 4 minutes" and YOU determine your pace for running/walking, and later you get to the point where you will be running the entire 30 minutes. Now of course that can vary a lot depending on if you wanna do a jog or a sprint but if you're jogging at a comfortable pace, well, it worked great for me.
Was going to comment about couch to 5k! I loved that app when I started running.
C25K is a great app but sadly is no longer free. If you (general you lol) want a similar app that you don't have to pay for, try Just Run. :)
Just Run FTW. Their follow up 5k to 10k is good too. Nike Run Club is fine too as long as you just use it for distance and time. Although sometimes causes issues with music / podcast volumes.
Agreed, but I do like the GPS watches - use them as a speed limit to keep from overdoing it. And it's Ottawa, so you WILL need some warm clothing to run in winter. 1000% recommend wind proof underwear. For clothing, cross country ski gear is basically what you're after and pretty easy to find in this city.
I agree with all of this. Particularly starting on the paths, very enjoyable. Not all of them are cleared from snow great in the winter (thinking the path along the airport parkway), but in the warm weather they are fantastic.
I think a GPS watch can help new runners as well as seasoned ones. It shows your progress and provides feedback about your fitness level that gives encouragement.. it's nice to see how you are (hopefully) improving and can help to avoid overtraining.. a big risk for new runners. And uploading your stats to Strava gives you a historical record of your progress. It's not required of course.. I ran for most of my adult life without a watch but I could have benefited from one.
I would also suggest to take breaks at 10 minute intervals when starting out for the first month. After that you should be able to do a full 25-30 minute run without taking a break. Also make sure to do a quick leg stretch before every running
I agree with this to an extent. If you have any physical issues or ailments, you may need a certain type of shoe! Doesn’t mean top of the line, but you’ll want some support. Also, I don’t recommend the foam sole that a lot of cheap shoes have nowadays. There’s no grip and in winter that seems pretty dangerous.
Running Room has great 'learn to run' programs that are about 6 weeks long and feature a presentation on a running-related topic -- e.g. shoes--followed by a group run. They start with a very easy run/walk sequence and then increase the time/distance each week. I found it really good and you'll meet some running buddies. But it's probably better to wait till spring.
I would second this. Their program is good for keeping you accountable and as a bonus you meet new people while you are working out. I went from never running in my life to running 10+ km 3 times a week for a while. It was great!
Great programs! And as you improve, there are classes for further distances.
Yes! I did the half marathon clinic at the Stittsville running room several years ago, and the whole group of about 20 runners really "clicked". We ended up deciding, as a group, to sign up for the next full marathon clinic and ultimately about a dozen of us ran the marathon at Ottawa Race Weekend. Several years on, I have moved downtown so I don't run from the Stittsville store any longer but my Strava feed still shows that of that original dozen or so runners, a couple of sub-groups, each with 3-4 people, still run together every week. Meanwhile there are begin-to-run clinics, 5K clinics, and so on. Next to the Running Room was a cupcake store and it was pretty funny how many of the running-to-lose-weight beginning runners would celebrate every workout with a cupcake.
I also loved the running clinics, but the in-person versions were cancelled during the pandemic and haven't resumed 😕 They have virtual clinics, but I'm a person who need to motivation of an in-person group. So on that note, there are quite a few running groups that you can find on insta (Somerset runners, Vanier runners, Sparks street runners, groups for other neighbourhoods that I'm not familiar with). I've found the camaraderie and having something to hold me accountable really helps.
I can't give running advice specifically - but I will say that the river paths are amazing pretty much as soon as the snow melts in spring, and I often see runners out there. I highly recommend trying out some running along the river in a couple of months.
Agreed. Also, the canal is iconic, and the paths are (typically) plowed in the winter.
I run along the west end of the Ottawa River path from March through mid-late November. Love it.
It's probably one of my favourite things about ottawa, and I really like this city so that's saying something.
just good shoes. with the insoles or ankle and bridge support.
Honestly it’s a person by person thing. I used to run with typical running shoes with insoles and bridge support and I used to have calf and foot cramps all the time. I decided to try out barefoot style shoes and haven’t had a single cramp since, plus I don’t roll my ankles anymore. It’s not super easy to try out shoes and figure out what works for you because of the cost mainly, but once you find the ones that work for you, it makes running a whole lot more pleasant.
>d a single cramp since, pl Bingo. If you run correctly and stretch, then you should be good.
Your shins will thank you
so will the rest of your body lol
This. I also found that I did much better with the use of compression socks. Improvements both during the runs and healing after. I can't say that I even get shin splints now.
The Running Room hosts (paid) clinics including a beginnier to 5k course. Every class there is a topical lecture (shoes, road safety and laws, etc.). They also have free group runs (used to be Wed and Sun I think) if you find group motivation helps.
Winter is my second favorite running season after fall. That being said, it’s probably the worst season to pick to start out. - learning how to keep « warm » is a bit of an art form but is completely doable. I’ve run down to -30 °C each of the last two winters. If you’re dressed appropriately then you’ll be cold for the first mile - the alternative is overheating which will result in you getting sweaty which is not a good plan when it’s cold out. - be mindful of extremities and uncovered skin. My feet never get cold while running but my hands are always a struggle. Pointing my arms straight down and swinging them really hard helps push blood to them when they get really cold. - as we get more snow the number of clear paths dwindles quickly. The canal is always a good bet in the winter. Traction isn’t usually an issue as the city dumps ungodly amounts of salt everywhere. Even still, all you need is a tiny spot of ice to ruin your day so stay vigilant. - if you’re running in the dark the invest in lights or reflective gear. I love my NoxGear vest, I’m like a mobile Xmas tree. It can be really hard for drivers to see you if you aren’t making efforts to remain visible, especially if their view is obstructed by snow or foggy windows. - there are lots of running groups that meet year round. Search around on Facebook or ask about them at any running shoe store. - there are three ParkRuns in the national capital region. These are free, timed, 5k runs every Saturday at 9am. They’re very inclusive and are a great way to meet other runners if you’re looking for running buddies. Have fun! 🏃♂️
>there are lots of running groups that meet year round. Search around on Facebook or ask about them at any running shoe store. Off the top of my head in central Ottawa: * Ottawa Running Club * Slowpokes * Sparks Street Runners * Ottawa City Running Club * Millstreet Milers\* * Pop-up Run Club * Mile2Marathon * The Running Room on Bank Street * Arboretum Hill Club (workouts more than running) And I know I'm missing some groups, including the groups that meet in Gatineau Park Spring through Fall. OCRC and Millstreet Milers earn a bonus recommendation because they revolve around beer, and you only really need to be able to run a couple of kilometres to join in. OCRC is certainly the biggest running meet-up in Ottawa. About 80-100 people show up each week. M2M is a paid group that I would not recommend for beginners. It's great for more advanced runners because it is coached by Olympian, Dylan Wykes. Slowpokes, Millstreet Milers, Ottawa Running Club and the Running Room are probably the most beginner-friendly groups. \*Meets monthly. The other groups meet at least weekly.
Winter runner here - I was also going to comment about not overdressing! Protect bare skin but dress as if it’s 15-20° warmer and know that you’ll warm up quickly (but also get really cold really fast once you stop so be mindful to not stray too far from home/car until you get a sense of it).
I used to run when I was in my early twenties but hurt myself by over doing it and running half marathons without training properly. My advice would be to take it slow. I’m getting back into it with a 10k training plan on my garmin (I’m sure you can get an Apple Watch app to do the same). Mostly it tells me to run 2-5 KM in Zone 2 heart rate. Running slower actually helps to build the muscles you need more safely and running fast is when you are more likely to get injured. If you’re an office worker, do some “leg day” workouts like squats and clam shells. I got a city of Ottawa fitness pass and just use the treadmill at my local community center. I’d recommend a treadmill for winter training until you’re confident to run outside. The weather has been unseasonably warm but once it gets icy it would be a real shame to stall your progress by getting an injury from slipping. I got my shoes at running room. They also have clubs you can join to help keep you motivated. I’ve heard OCRC is good too if you want to join a running club. Enjoy!
Good advice. Zone 2 really builds your cardiovascular aerobic capacity...the ability to run for extended periods of time. It's as if driving your car somewhat slowly makes the fuel tank (or battery in an EV) capacity grow.
The best running store to buy shoes in is called Sports 4 Bank St they recently relocated to the Glebe. If you really want to make sure you select the right shoes, you can get a stride and shoe fitting assessment done at SoleFit in Kanata. Take it easy and don't add distance/volume too quickly. It's worth it to work together with a Physio or someone with similar experience to come up with a good plan, otherwise it's easy to get injured. I don't know where you are planning on running, otherwise I could give some tips for routes. I would make an account on Strava it's really fun to see the maps of where you have run, your stats and interact with fellow runners. I don't have any tips about running outside cause I take winters off. Let me know if you have any specific questions.
Ottawa City Run Club (OCRC) is a large group run that happens every Tuesday evening at 7:30PM, starting in the parking lot outside Beyond the Pale (at City Centre.) If you're already active then it shouldn't be too much of a stretch to join in (runs are usually about 30 mins) and there is no pressure to go fast or slow. Group size is anywhere from 25 (on a cold winter day) to maybe 200 or more on a busy summer night! Follow on Instagram to see which route we'll be running on any given week. [https://www.instagram.com/ottcityrunclub/](https://www.instagram.com/ottcityrunclub/)
Wouldn’t recommend to beginners, they drop you! Runs are after sunset in winters so it can be kinda creepy/sad being behind everyone in the dark. Pace is usually 4:30-6:30 min/km average. Other groups named above are more friendly. Ottawa Free fitness (https://www.instagram.com/ottfreefit/), there’s also a Facebook group, has many more recommendations of run groups in different areas of the city. There’s also the West Ottawa Run Club and K2J fitness.
Not true! I'm a "back of the pack" runner and have been running with OCRC for over a year and have never been dropped, felt left out, lonely, or been creeped out on dark winter runs. They are welcoming to runners of all paces.
Good for you! Doesn’t mean it doesn’t happen to others. Obviously you wouldn’t hear from them because they feel ashamed, slow, etc. I’ve had friends who missed the photo a couple times because they were too slow, so I stayed back to be with them. Their pace was slower than 7-7:30 min/km, some closer to 8:00. I’ve had friends quit when they were third trimester/postpartum, run temporarily with other groups, and never come back to OCRC.
I think you should start with just hopping on a treadmill until you feel comfortable to run outside (ie it’s warm enough for you). Tbh I’d just get on a treadmill and start running whenever you have the time if I were you. It’s best if you make sure you enjoy it enough by doing it for a while before investing in running gear (except for running shoes and comfortable cheap workout clothing).
Running on a treadmill kinda sucks unless it's brutally cold outside, imo. I find it mind numbing. Much better to get outside. Get a decent pair of runners that fit you well, dress according to the weather and have at it. Start slow, maybe do 2 or 3K every other day. Slowly ramp up distance and frequency, no more than 10% increase total distance per week (to avoid overuse injuries). You could also look up the various "Couch to 5/10k" programs. I've never used it but I heard running with the "ZRX - Zombies, Run!" app is a lot of fun, too. Last thing - for motivation, you could sign up to race (5/10/21/42k) in the Ottawa Race Weekend (end of May). It's pretty cool to feel like a rockstar when you cross the finish line. :)
I live in Little Italy, my regular running route is the Experimental Farm and Arboretum. I don’t like running in the city or near busy areas so I really enjoy that area for running around in nature or an open field.
Let me preface this by saying that I’ve always hated running. Only time I ever ran was for PE in school or PT at courses that I’ve been on. In the last year I decided that I’m gonna start running and I’m not gonna call myself a runner but I run around 15-20kms a week. My biggest piece of advice would be… If you aren’t a “runner” - Before all the fancy gear and tracking apps, you should get comfortable with running and how to run properly and efficiently. Im built like a linebacker (and played football) so the only running I ever knew was for a different purpose. I had to be taught and re-taught how to actually run/jog and what it should look like and how it should feel. Started with a 5km route in my neighborhood in the summer and now that it’s winter I run on a treadmill. (Treadmill and outdoors is very different by the way. If you start on a treadmill and your 5km time is 30 mins don’t expect it to be the same when you run outside) Also - start today. Treadmill, outside, running, walking, jogging… whatever. Ain’t nothing to it but to do it. Good luck bud
Head down to the South end after midnight and park. Start walking and eventually you'll find a reason to run.
Unless you are really disciplined and motivated, starting to run on your own may be a bit challenging, especially in the winter. Running is great but it can have a high barrier of entry if you don’t already have a strong fitness level. I recommend joining the Running Room. They used to have group runs for all distances at affordable price. For beginners is a very good way to start and make connections.
Do couch to 5k and record with RunKeeper
Do it!!!! I run outside all year round. In fact, my favourite time of year to run is winter. Winter running can be really enjoyable and safe if you’re prepared for it. First thing I would go visit the running room and get fitted with the right shoe. They are great at knowing whether you need a stability shoe or not. There are great sales on right now. If you want to spend $700 outfitting yourself with their clothes then go for it. If not, you’ll need to shop around for some basics - base layers, warm pants, neck gaiter, merino wool socks, mitts, hat and coat. I’ve got a lot of my stuff from Amazon, Sportcheck, under armour, and winners. My only super splurge is my lululemon down for it all jacket. I can’t afford merino wool everything so the socks are all I have. When getting dressed pretend it is 10 degrees hotter outside in order not to overdress cause you will get hot even when it’s -25. The Running Room holds groups runs all year round so that’s a great option if you’re looking for guidance and camaraderie. The Slater street location used to have a Wednesday lunch time run pre-covid. Not sure if they still do. I really enjoy the Nike Run App. There’s guided runs to help get you started. And the GPS is accurate. Good luck!!
I'd look at the NCC trails. I prefer it to running on the street. The only thing you need for gear really is shoes. The store I used to get my trail running shoes was on Bank St but it seems to have closed but there are other options and they had a second store in Kanata that might still be there. I would start with something easy like Jack Pine and then once you're more comfortable with uneven terrain the Marshes out in north Kanata is a great trail mostly for mountain bikers but you can run it just as well. I enjoyed using Runna as a running app. Got into it late in the season but plan to use it next year.
I would highly recommend a start smart type of program. The Ottawa Running Club https://sites.google.com/soleresponsibility.org/sole-responsibility/home meets on Sunday mornings at the Bridgehead on Wellington West at Caroline. The website says that they are starting a Start Smart program in March 2024. This group of people is so great, very encouraging and a lot of fun. The membership fee is a donation to a non profit organization that give grants to schools and community organizations in Ottawa to increase involvement in physical activity for youth primarily in under-serviced communities. Alternatively, I’ve also had good results with the Running Room’s Learn to Run program. I have not run at the Running Room since the pandemic but it used to be that you would register for a class once a week and drop in on the free run club on Wednesday evenings and Sunday mornings. There are three locations in Ottawa (Bank St in the Glebe, Slater Street in Centretown and Merivale Road), one in Orleans and another in Stittsville.
Start slow, buy the right shoes - as others have stated go to a proper running store to get fitted
It won't take you until the end of summer to run around Ottawa with confidence! Here are a few pieces of advice: * Go to the Running Room and buy a quality pair of shoes (spend $150-$180). The staff at the Slater/O'Connor branch has always been good to me. That should be the only gear you need to buy for now. * Get excited through whatever type of media you enjoy! I liked a book called Endure by Alex Hutchinson. The Strength Running podcast is great too -- just scroll through the episodes until you find a topic you like. * If your friends also run, download the Strava app to share your progress and see what your pals are up to. * **Don't do your first few runs on a treadmill.** It's mind-numbing and will only be fun once you already know you like running. Wait until it's nice out (at least 0 degrees) and run outside. You'll feel more free, relaxed, and less fatigued. Also, outdoor running is easier on your body. The perfectly flat/even surface of the treadmill will repeatedly stress the same joints/muscles, whereas the variance in outdoor surfaces will spread the love.
Start slow and don’t set undue expectations on yourself. It will likely improve fairly quickly, but don’t be surprised or concerned if you’re needing to stop for a breather at the 200-300m mark when you first start. Your body will start to get into a rhythm and get it all figured out I’ve been regularly running for years now, but when I first started up (it was spring time), I’d say I was in pretty good shape (weightlifting, sports, ton of walking and hiking, etc..) but what an eye opener it was to find out where my cardio endurance was. I was regularly doing 10k+ by that Fall, but the beginning was pretty ugly
Came to suggest Running Room. Years ago I went from never running to building up to / training for a half marathon. Running regularly with a group made it fun and motivated me to keep going.
I like the Nike running app. Others are more popular, but it got me from non-runner to runner. Only advice I’d add is to just spend a bit of time planning your routes. You can see a lot of the city as a runner, and if you get into a routine it’s lovely to watch it evolve.
There are tons of running groups here in Ottawa for beginners to sub-elites. The [Ottawa Running Club](https://www.soleresponsibility.org/ottawa-running-club) does a Couch to 5k program twice a year, and they have the program on their website. EDIT: **Apps**: Strava works great, and it's free unless you want to access more data. Every watch from Garmin does a respectable job, too. **Gear**: The Running Room and Decathlon (near St Laurent). Decathlon has its own in-house and excellent value Kiprun brand. For 95% of winter running outdoors, you need thick wool running socks, fleece leggings, a base layer, a fleece layer, a light jacket, a hat and warm gloves or mitts. **Places:** The canal from Carelton to Parliament Hill is cleared very frequently, and it has heavy traffic, so it tends to be the best place to run in the winter. **Treadmill:** Outside running is way, way easier mentally. Outside running with a group is the "easiest" way to run even in the winter.
Couch to 5k was what got me started years back. The runs scale up very slowly , but over the course of 8 weeks (3 runs a week) you'll go from zero run experience to being able to run 30 mins straight (at a 6:00 min/km pace, that's 5k). The program starts with three days of 20 minute sessions, alternating between 60 seconds of running and 90 seconds of walking. The next week alternates between 90 seconds of running and 60 seconds of walking. Things progress from there. For guidance before I got my Garmin watch, I downloaded Runkeeper, which allows you to create custom running workouts. I created a workout for each different day of the program and then had Runkeeper track my run on each day. With headphones/earbuds in, the app will let you know when your warm-up ends, when to run, when to walk, when your run is over and when your cool down is over. Gearwise, invest in a decent pair of shoes. For outdoor running at this time of year, I run in long socks, tights with shorts over top, a long-sleeve shirt with a t-shirt over top, a running jacket (to break the wind), a neck gaiter, hat and gloves. When I run at night, I wear an [LED armband](https://ca.shop.runningroom.com/en_ca/getvizy-vizyband.html) facing behind me and a [headlamp](https://www.petzl.com/CA/en/Sport/Headlamps/TIKKA). I live in the core, so I use NCC-maintained paths regularly. On my way to and from those paths, I run either on sidewalks or in the road counterflow to traffic, like one would do when talking a walk on country roads. For building routes before I head out, I use [On The Go](https://onthegomap.com/#/create). It allows you to plot routes by using roads, sidewalks and paths. If you do invest in a dedicated activity tracker, you might be able to upload the routes you come up with on On The Go to your watch or mobile device to make wayfinding easier. If you can, find a friend who might also like to start a running regimen, or tag along with a friend that already runs and wouldn't mind a partner that's just starting out. It's not easy starting out, but you'll likely gain confidence and motivation as you go along. Good luck and enjoy yourself!
Advice on programs and gear here are all great. I'd add if you are planning to run outdoors consider if you're likely to run in the evenings. If so, invest in reflective clothing, lights, and/or a headlamp. Seeing and being seen while running in low light is very important. I'd look at r/running for specific advice on what lamps/lights are good. As others have mentioned, there are lots of running groups in the city - all depends on where you're located. I run with [West Ottawa Run Club](https://worun.ca/) which meets Wednesday evenings at Kichessipi Brewery in Bells Corners. It's a great group and no pressure to run a specific time or even distance (though there are set routes each week). We primarily do trail runs in the summer and into fall as long as they are safe, and move to road runs in winter. Social period after the run will give you chance to meet other runners and get advice. This [Instagram page](https://www.instagram.com/ottfreefit?igsh=dHhhbjZhN2JhdzA3) posts about the various free fitness groups throughout the city which will include the various run club options.
You want or you need to due to our awesome public transit (LRT -; Let's Run Then)?
Nike run club app! Totally free. Neat information
The Running Room is a great spot to get your feet & gait checked out. They usually have very knowledgeable staff to get you the proper footwear. They also usually host running clubs and have info on other local groups. I'm more of a solo-forest runner, but to each their own. Just be sure to start very SLOW and build up distance/time over weeks, not days. Muscles get strong fast, but especially the older you get, the joints, bones, & ligaments take much much longer to strengthen. Pushing yourself too much too soon will lead to injuries, which can be uber discouraging. If you've been sedentary for a while, remember it isn't a race to get into shape - it takes time (months/years). Just try be consistent and slowly work yourself up. Good luck!
Strava is the app all the sweats use.
Couch to 5K as your first program for sure, and find somewhere green to run to/around!
The number one thing that stops people from continuing to run long term is an injury from overdoing it. You should mostly be doing runs that feel easy, even if it’s “slow” and make sure you increase the pace, distance and frequency very slowly. Another big cause of injury is overstriding which puts a lot more pressure on your joints. Try and develop good short strides that don’t cause you to land on heels with each stride from the start. Strava is a fun app for tracking your progress and finding places to run if you already have a running watch.
Not Ottawa-specific but don’t let a bad run discourage you. Even the most experienced runners have had those runs where the the lungs aren’t there, or the legs aren’t there, or the nutrition or caffeine intake weren’t on point that day. Anything that makes you sweat is better than nothing, even if you have to give up and walk for a bit. For optimal results track your nutrition and caffeine and find what works for you. Low-fat meal with some caffeine source right before a run is optimal, but no fat at all will leave you lethargic, but again everyone’s threshold is different. There are some great views along the water here, I lived near Westboro Beach before all the construction and it was great for running. Maybe not as much now but there are plenty of others.
I joined Orange Theory for a few months around this time of year a few years ago as a non-runner, their classes are set up with cardio (tread/rower) and strength and I found the structure VERY helpful in building the confidence and cardiovascular ability to run. It’s interval based, you don’t have to think, and has different ranges based on your ability. It’s really cool because as you continue you’ll see your range change. Being in a guided class also adds a layer of accountability until you build the strength and discipline to keep going (which isn’t something that came naturally to me when I was starting). If you start now by the time we’re into spring you’ll be well on your way with cardio and confidence to put your shoes on and go outside.
Positive Movement Fitness in kanata was doing a free running group last fall, could be worth inquiring about
Shoes. Find a great pair now, unfortunately 150-200 is not uncommon. Hit the treadmill with those. In a couple months when you switch to outdoor, buy either a "new/better" pair for outside, or to replace the "indoor only" shoes. As someone who doesnt like socks, investing in several pairs of specifically running socks, all mine also have L and R and you can feel the difference so when running or just long term active quality would not consider spending this much shoes and socks, then find what else you enjoy running in but the best start is like everyone is suggesting.
When I wanted to learn to run I joined the Running Room’s learn to run program and loved it but I’m an extrovert so enjoyed the people part of it. I did progress too quickly and hurt myself so heed the advice to not over do I. My partner swears by couch to 5k.
Lots of good advice here (especially couch to 5k), but I'll add a few winter-specific tips: * you might want to consider grabbing a pair of trail runners, or alternatively YakTrax to give you more grip on slippery surfaces. Don't be embarrassed to stop running and walk bambi-like, arms outstretched, on ice -- I would rather do this than wipe out. * don't over-dress -- running will heat you up fast, so you will probably fill a bit chilly the first 5-10 minutes but after that you'll be fine. For weather like today (-5, windy, no sun) I would wear merino socks, leggings, a midweight long-sleeve, thin gloves, and maybe an ear covering of some kind (a sweatband or low-profile muffs). For just starting out, you don't need to go buy all this stuff and you'd be fine with a sweatshirt or a thin windbreaker over a workout shirt, but if you bundle up too much you'll be wet and subsequently frozen. * If you're planning on running when it's dark, wear a headlamp and something reflective/bright coloured.
I also just started a few days ago - tho tbf, I ran competitively as a child - I need to upgrade my shoes, but I'm using a pair of Nikes I've used for gyms over the years rn. I also much prefer tracks to running on pavement. There's a high school near me, and I just walk over and get started. I'm working slow, I don't use any apps, just the samsung health thing on my phone. I run one lap, walk one lap, run a second lap. Repeat. I'm not doing very much right now because I don't want to burn out, but I figure 2 laps is better than none. And next week it will be 3 laps and so on.
I’ll add my voice to the chorus to join up with the Running Room! They’re fantastic and there are individual groups who will run at your pace.
You really don’t need “gear” other than shoes you’re comfy in. If you don’t have those, go to the running room. Expect to pay $200, be happy if you get some for less haha. I love winter running but starting in this weather may be intimidating/hard to stick with. I “learned” to run at the gym, on a treadmill, doing the couch to 5K app. Personally I had 0 fitness level before so I didn’t find the 3 runs per week to be enough to comfortably move to the next week, so I would repeat one of the days (4 runs per week total). It’s absolutely ok to run/walk. I’ve done multiple half marathons and STILL run/walk. Your interval length will increase with time. You can absolutely go outside if you want to, or do a mix of inside and outside running. People will say treadmill is “too easy” but they are annoying and wrong lol. There is no wrong way to run. I will say, I love a treadmill run but I NEED to watch a show and also block off the time/distance/calories on the screen or else I go crazy. A good tip if you are finding treadmill runs especially heinous. Hills are intimidating but don’t avoid them. Running is hard! For sure! But it’s also super rewarding. Ottawa has some really beautiful areas to run in, and I truly think going on a run in a new city is the best way to see it. I’ve ran in Glasgow, Edinburgh, NYC, Boston, Toronto, Montreal, and it’s just so different than walking or driving around.
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Here are my general notes/comments: \- The subreddit r/running is great place to start for tips for new runners. Their wiki is amazing. \- My personal recommendation is you do not need to start with treadmill before running outside. But if you do already run on a treadmill, understand that running on terrain outside will be very different. \- What is your current fitness level? running can be pretty harsh on your joints. Ensure to supplement it with strength training. Don't give yourself an injury. \- If you serach this Ottawa sub for winter running, you will find plenty of previous posts and tips from other Ottawa winter runners. I know I answer this question a few times each winter. All these posts contain great gear recommendations. \- My number one tip for running outside would be to manage your expectations. You may be slower, go less km's than you planned or just decide to turn back inside after running 200m. Running in temps below -15C is not the same as running in 5C and your expectations need to match that. I say this as someone who has been running for years and actually enjoy running in winter.
I made the transition from treadmill to outdoors a couple of years ago and the first few runs were painful because I pushed too hard. When you make the switch, make sure you get more fluids and stretching than you think you need. If not done properly, your recovery time can be unnecessarily elongated by 1-2 days.
If you’re serious about running, go to a running room and get a gait analysis. They’ll help you find perfect shoes for your feet. Also, couch to 5K is great. I bought it when it was a one time payment a while ago, but I know they’ve switched to a subscription. Try the Nike Run Club app instead. All of that has so far been free for me. Running along the canal has been beautiful, even in this cooler weather. Enjoy!
I used this in a different city, but the Running Room stores typically have sort of an equivalent couch to 5k group you can sign up for. We would meet to run at slowly increasing intervals every week.
As a runner, you'll want to find a good pair of shoes that get you through the miles. Head to a specialty store if only to get the proper fit and see which ones you like. You can always buy them on line. For the most part, you can probably get them a little cheaper. I'd you're starting running in the winter, make sure to have some good functional clothing. Layering works best. Best if luck and have fun!
The canal is the best running route, very pretty
No you just go and run
I ran XC in high school and college. The only thing you might need to buy are some half decent shoes and some athletic shorts. Love me some nice 1.5 or 2 inch inseam running shorts, though. It took me a long time to realize that running is more satisfying and that you achieve the same results by just slowing down a little bit. If you're not racing, don't act like it. Start slow and run by feel. Getting gassed too early? Now you know you need to take it slower. Something hurts? Start walking/stop. There is no need to push through the pain only to injure yourself
Start walking, then jogging, then running. Go to the canal so it's easy to enjoy. Its that easy.
There's Mill Street Milers on FB.
The 3 most important things in my opinion are 1. Decent shoes. Nothing crazy just good support and not the big thick squishy ones 2. Follow a plan 3. Most important stick to the plan
There is another running club not mentioned that does run or walk and is super fun They meet once, twice, or three times a week. The Hash House Harriers. See them at [https://www.oh3.info](https://www.oh3.info)
If you’re willing to pay for an app, the app Runkeeper has great guided workouts. I started with the guided 5km run and it was such a great way to have external motivation and a structured plan. It starts out really easy with small jogging intervals and big walking intervals and then gets more and more challenging as you go through the program. I’ve also done the 10km program and used for all of my beautiful runs along the canal. Highly recommend to help get you started.
OP.....you probably wished you never asked this question now eh, bombarded with different responses of encouragement. LOL Jokes aside, there's more to running (not jogging) than just ...oh look, weather is nice, lets get dressed in fancy gear and go out :) I say this because 'show boaters/attention seekers' usually have more expensive gears than runners. Running requires discipline on your part and there will be many days where you don't feel like stepping outside in that minus stoopid weather :) There will also be times where not all your runs are enjoyable, or you feel like just stopping. This is where the mental part kicks in and reminds you of why you're doing this in the first place. Remember Rome wasn't built in a day and you have to build up endurance / mileage. You also at some point run a race to have a building block to chip away at for your next race. As others have mentioned, doing too much too soon will lead you to injury and mess with your head. Contrary to popular beliefs, dreadmill is never going to simulate what it's going to be like on race day on asphalt with the elements in your face and crowd around you to battle with. You're also not going to be able to watch TV and have a climate controlled room with you. Being pulled by a belt and actually doing the work for real......total ends of the spectrum. Resource: [https://www.solefit.ca/locations/location-ottawa/](https://www.solefit.ca/locations/location-ottawa/) Running plans: [https://www.halhigdon.com/training/5k-training/#program-list](https://www.halhigdon.com/training/5k-training/#program-list) I'll urge you to get a GAIT analysis done, and buy shoes meant for your foot type vice what everyone else is wearing or for the looks. I was out last night doing 8 Miles in that -15c with windchill temp. There's no such thing as bad weather, just bad clothing. Security is of utmost importance...get some nice body light like the one from NOXGEAR, and shoes with proper lugs to grip snow/black ice. I was a Garmin watch person for the longest time, but recently moved to COROS PACE 3 @ $225 CAD (half the price of the garmin 265 I was looking to upgrade to) which has lots of activities features and faster satellites searching Motivation: get a friend / partner to motivate and keep you honest at the beginning . Good luck and hopefully bump into you along the Canal during weekend longer runs i.e. LSD
Just go to the ... River parkway Gatineau Canal Experiment farm Landsdown Mooneys Brittania Rockliffe .... I'm getting a cramp.
I just listened to this [podcast ](https://open.spotify.com/episode/6O3m2mY6SLiVNwFV4IDRYy?si=f8ay2CF2R127NBqNubNdFA) and really liked it. I'm not one for running but have tried starting running a few different times.
Like others have mentioned, Couch to 5k is a great place to start. Once you know for certain that running is something you want to stick with, invest in a good pair of shoes (they don’t need to be top of the line though). You will see quick improvements if you stick with it…it’s very rewarding in that way. For example, you might only be able to run 1km your first day but double that on your third run, etc. Good luck!
I’ve recently started running after absolutely hating it in gym class years ago. The trick is to run slow. I always try to go too fast outside. I managed to slow myself down using a treadmill set to just the edge of where I would naturally shift from walking to jogging. Take many small steps not big long ones. Don’t waste forward momentum on bouncing up and down. That’s hard on your knees. Run smoothly. Stretch. Every day. Stretch all the things that can stretch because everything is attached to everything else and affects the way you move. Soreness is normal, pain is not. Running shouldn’t hurt. Be visible outside. I’ve been clipped or hit directly as a pedestrian and cyclist. Not fun.
C25k is the classic starter program, however it can be pretty different in the beginning if you’re not used to exercise. None to run is an another plan, it starts a bit slower (30sec run, 2 min walk, instead of being 1 min run then walk) and it takes 3 extra weeks, the downside though it’s much more commercial.
Think it is important to start now. So many people wait for better weather then they never get going. Routes like along the canal are very well maintained in the winter. Strike while the iron is hot. The best time to start is now. The city is great for running all seasons.
Canal is always great for running. Invest in some decent shoes, don't cheap out. I recommend Brooks, they've always been great for me, but just go with whatever fits you best. Don't get Ultraboosts or something similar, those are not running shoes. Don't worry about buying one that looks cool, or that you could make work with actual outfits. Make sure to leave *a little bit* of room in the front of the shoe so your toes don't get destroyed. [Heel lock](https://www.locklaces.com/blogs/resources/how-to-tie-a-heel-lock) is a good thing to learn too, I prefer it. You don't need any other gear to get started, though I really like the Lululemon power stride socks, the little tab at the back prevents the back of your ankle from getting cut up by your shoes. If you don't want to buy an Apple watch, the Strava app is pretty much the default for logging your runs. You probably don't need a running watch until the point that you begin thinking about pace, which you shouldn't concern yourself with at first.
Strava works really well when connected to apple fitness... if you are into that kind of thing.
Do the couch to 5k to start. I am from the uk and downloaded the podcasts from the nhs website (National health service). The podcasts are free. https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/ At the same time, look into Parkrun.ca https://www.parkrun.ca/ https://www.parkrun.ca/orleans/ There’s also one in Kanata Parkrun was set up in the uk to encourage people to run or walk 5k. You’re never last; it’s run by volunteers and is completely free. You’ll find like minded people who are just there to help others. There are some fast people and plenty of slower ones. You literally turn up if you want to, or not if you don’t. And you can turn up to any parkrun in the world. They’re all free and it is huge in the UK, growing in NAmerica; huge in Australia etc….. 5 years ago I dropped over 40lbs by couch to 5k and started parkrun. My first ever run outside was Parkrun. I’m slower than I was; but can still run/walk 5k. Good luck; just keep at it!!
Try out the Puma Voyage Nitro 3's. Best running shoe I've ever had. I had the nitro 2s in the army green also which were amazing. For shorts I like the gym shark 5' inch nylon shorts. Theyre very breathable, good flexability, really good sweat absorption and also look really good
I run at the experimental farm in the fields I couldn't make it half a mile before having to stop felt so discouraged but kept on doing it and each time you will get way more further then before just make sure to take breaks especially if ur body is feeling sore the next day or pain
Get the app called runkeeper, it's free to use and will map your routes, time, distance and pace.
If your goal is to lose weight, then running is a waste of time. Get some resistance bands and get into HIIT (high intensity interval training) home workouts. 20 minutes a day combined with meal planning, and you will transform your body in a few months. It's a popular misconception that running for hours is the only way to burn fat! You burn fat by having a caloric deficit. HIIT is much more efficient at burning calories than running. HIIT also increases your strength and flexibility, which slows down aging and protects you from injury. If you want to jog because you enjoy it, knock your socks off! It's a fantastic way to enjoy our beautiful city, and the couch to 5k is a great program. However, it's a huge time waste with minimal gains if you're looking to burn fat.
I echo all these tips. The running part will come with time if you just get out there. Only thing I'd add as somebody who has been recently introduced to Ottawa winter running...Layer well for the cold; Decathlon has some great value options and I would strongly recommend getting sweat wicking materials (which all running clothes, even the cheap ones will be). You will need to pay particular attention to this because you may need to stop and walk as a beginner and this is when you risk getting cold. Therefore, go on the warmer side at least to begin with. If you can afford merino wool under layer this is invaluable but you can do without. Also running hat, gloves and snood for your neck. Also, make sure you stay local and do smaller loops so you can get back home if you get too cold.
My biggest suggestions for a new runner: - You’ll probably go too fast to start. Slow down. And when you think you’ve slowed down so much that you aren’t running anymore, slow down some more. Seriously, you want to be going slow. It will help you remain injury free and will also allow you to run more, which will help you build a base. Once you have a base you can change things up. - Don’t get frustrated if it doesn’t feel easy. Running is hard and it will take time for you to improve. Likely won’t be measured in days. Think week to week, month to month or year to year. It takes time for your body to adapt. - Go to Sports 4 and have them help you buy shoes. This is important. The wrong shoe can cause all sorts of problems. - If you venture out in the winter, watch your footing and don’t overdress. You’ll warm up very quickly even though the first 10-15 minutes may feel cold. You’ll have to experiment a bit to know what works for you. Always cover your ears and hands. - If you can, find some people to run with. Always more enjoyable to run with people. Also helps keep you motivated. - Work towards running the 5K at Ottawa Race weekend this May. Yes you can do it and no your time doesn’t matter. It’s an amazing atmosphere for running and you won’t forget it. - Treadmill is fine if it’s the only option you have. It’s better than not running outside. Good luck and enjoy. So many great spots around Ottawa to run
Hey, ik a lot of people will recommend starting on the treadmill but please consider starting outdoors! They are sooo different and if you can get yourself outside in this weather, just imagine what you can achieve all year round :) Just be careful, run in places that are very well-lit so you can watch for ice and dark spots!
I started running for the first time in my life during the start of Covid (I have never been a physically fit person). It has been a slow journey starting with light jogging to the end of the street, then around the block, and after a week or so slowly advancing to 1km, 2km and so on. After about a month of running 3 times a week I was finally able to run 5km and taking a short 1 min walk at the halfway point. Slowly increasing my distance and challenging myself was key. After about 6 months I ran in my first race (half marathon in Toronto) and I was positively hooked. (I am training for a 34km race in March) My advice: -Get good shoes specific to your foot needs and running gait (I recommend the running room). Or using the Brooks website and use their online tool for a recommended shoe, they also have a great return policy. -Download a tracking app so you can see your improvements and progress. (I use Strava, just use the free app) -Don't compare yourself to other people, start at your own pace and take it easy. You'll learn what style is best for you and your strengths (I am not fast but I have good endurance for a beginner). -Get some earbuds and listen to music or podcasts. -Plan some great routes on trails or paths around Ottawa and embrace the cold or shitty weather (this will make you not be a "fair weather" runner). -Set yourself a goal in 6 months, Ottawa race weekend or Army Run are great races to plan for. -Have fun and join some local running clubs (Park Run, Running Room etc)
Literally start by running 3 minutes, walking 1 minute x10 (or whatever ratio your fitness level dictates). Play around with the ratios until you can run non stop for 30 minutes. Don't worry about pace! Sign up for a spring 5k as a goal. Buy a good pair of running shoes (I swear by Brooks), some Buffs (or equivalent) for head and neck, a good wool base layer top, and some long tights. Thin wool socks are a must too. Cotton kills. Pro tip: if you do decide to run outside on icy/snowy trails, buy some sheetmetal screws to screw into your running shoes. Work like a charm.
Bro I started running 5 times a week for 30 minutes give or take by starting with one minute per day. It’s all about building the habit I was running for one minute a day for 2 weeks and then 10 minutes and slowly up and up and up. Hope this helps G!
If you have the means, I really REALLY recommend checking out Iron North for their run club. It’s already started but they may be amenable to welcoming you. I’ve participated a couple times and it has been transformational in terms of building endurance and creating community. They have group runs too. It’s spendy, but customized to whatever level you’re at. You’ll need a phone or a wearable, the app they use is free and you get all your programming through there. It actually made me like running - having tried C25K apps, RR LTR program, etc., etc. If you need a good PT focused on running too, DM and I’ll send you info (it is not me nor do I benefit, just don’t want to drop a specific name in a public forum).
Step 1. Walk. Step 2. Jog Step 3. Run
My tips would be -heel lock method for tying your shoes to limit blisters. YouTube videos on how to and it helped my feet a bunch. -80/20 rule. 80% runs easy and 20% harder if you want to get faster. I mainly do easy runs tho because I’m not training for any races and just want to keep running injury free. -don’t take it to seriously. Have fun. Do it however long you want when you want. It’s a very free sport. You can do it anywhere anytime. - I’ve never regretted going for a run… - winter running you need to be a little more careful so your runs tend to be slower.
OP are you a woman? I looked at your post history and you were asking about pumping, so I assume so 😉 I like the women leading the Badass Lady Gang (https://www.instagram.com/badassladygangott/), it’s a friendly run club who runs Mondays from Tunneys pasture. It’s a smaller group, it’s women’s only, so yes people have brought dogs, babies, strollers, etc. Some people come run pregnant/postpartum too. I’ve never ran with them specifically (timing doesn’t work for me) but I run with some of these women in other clubs and they’re wonderful humans.
Run on the LRT tracks. You’ll never be in danger of even seeing a train.
I don’t have any technical advice but I do really love my flip belt that I bought. It’s very stretchy so you can stick your phone or whatever you need in it but fits snug to the body so it doesn’t jostle around when you’re running.
Don't be afraid to walk/run (one minute run, one minute walk) for the first week or two. You can stretch the run part out to 2,5, then 10 mins down the road. Go slow and don't overdo it! Doing too much too soon is a very common mistake for people new to running. Take off days and listen to your body. Good luck! Running has brought a very long list of good things into my life in the last 10 years, it can do the same for you.
I used to run years ago when I was a teenager, and winter was my favourite time for it. I cycle March-November and wanted to add some cardio through the winter so I bought a pair of shoes last week. Echoing everyone praising Sports 4 (Bank Street in the Glebe), the guy was super helpful in finding me an affordable pair of shoes suited to my feet, and direction to some beginner runner’s clinics. I went out for a leisurely 3km for the first time yesterday and loved it! DM me if you’re central (Centretown/Glebe) and want a beginner run buddy for the winter months.
Run on grass/dirt if you can to save your joints, don't run down pedestrian heavy roads (Bank, Richmond, Wellington), if running on a bike path, and making a sharp turn, throw up an arm to signal intent. Lots of people suck at using bells
Don’t
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That’s offensive and I reported you