For Distance Runners

[Fiddleman 4,376]

Hey BTB- you have motivated me to go sign up for my first 5k race. I have never ever run in a compete before outside of cross country in middle school and even back then, I was pretty close to last place.

I am going to be up in Vancouver BC over St Patrick's day going to an Imagine Dragons concert ( my new favorite band from last year! Love to run with them in my ears). At the same time, I am also going to run a 5k up there and have already registered (85 US). Sounds like there will be a big Irish bash at the end with food and drink ( I will eat sleeve friendly).

For seasoned 5k runners, where can I expect to place (percentage wise) if I currently am running 28 min 5k on treadmill. This is a push for me. 32 min 5k is fairly easy at this point in my training. I am going to start adding 1-2 % incline to the training in order to better simulate outside running.

[Butterthebean 8,146]

Hey BTB- you have motivated me to go sign up for my first 5k race. I have never ever run in a compete before outside of cross country in middle school and even back then, I was pretty close to last place.

I am going to be up in Vancouver BC over St Patrick's day going to an Imagine Dragons concert ( my new favorite band from last year! Love to run with them in my ears). At the same time, I am also going to run a 5k up there and have already registered (85 US). Sounds like there will be a big Irish bash at the end with food and drink ( I will eat sleeve friendly).

For seasoned 5k runners, where can I expect to place (percentage wise) if I currently am running 28 min 5k on treadmill. This is a push for me. 32 min 5k is fairly easy at this point in my training. I am going to start adding 1-2 % incline to the training in order to better simulate outside running.

That's awesome. I need to do the same. I need to get in a couple of organized runs before the 1/2 marathon. I just need to find one that works with my schedule. Good luck. And don't worry about where you will place. It's your first one. Enjoy it. You will be a long way from the back of the field. There will be people walking the whole way.

[jhansen71 257]

I'd like to join in.

I've been training for a half marathon for months now and was doing great. Had gotten up to 8 mile runs. I'm training with a friend who is about 4 inches taller than me. I think I should mention also that she has long legs and a short torso and I have short legs and a long torso. We really are mismatched running partners, but the best of friends. Anyway, as you can imagine we have had to work on keeping up with each other on pace. She's had to slow down and I've had to speed up. We walk a very brisk 10 minutes and then stop and stretch really well. One day about 6 weeks ago we were running one of our short runs (3 miles) and I started to get what I thought was a cramp. I kept running. Stretched really well afterward as I always do and took a hot bath and applied ice. My cramp finally went away after a few days so I went out for another short run (4 miles)-no pain. The next day I woke up in a lot of pain. I limped around for a few days and then went to a sports medicine doctor who proceeded to tell me I tore my calf muscle. I've been benched for 6 weeks. ????

Here is what I have learned:

Picking up your pace too fast can cause injury (as well as wrong shoes, uneven surfaces, falls, etc.). This is most likely how I tore my muscle according to the Dr.

A torn muscle is no joke and can take a few months or longer to heal. You can mistake it for a leg cramp. If it doesn't go away after the first day treat it like a tear and take a few weeks off before trying anything to avoid further damage.

Running outside is way more fun than a treadmill. When I started training it was on the treadmill, then I moved outside. The doctor has me back on the treadmill through the end of this week and most of next week except one run per week until 2nd week in February. Can't wait to be outside full time running.

I have to slow down my pace and slowly work back up to my longer runs. This is hard.

Before i was injured...I'd run 3-4 miles, have 1 day rest, 3-4 miles, have 2 days of rest and then longer run, then 2 more days of rest and repeat. Dr (who is also a marathon runner) said this was a great way to avoid injury.

In fact dr said everything I was doing (stretching before and after, warm up, cool down, resting periods) was all good. The only thing he cautioned me on was picking up my pace too quickly on longer runs. If your body isn't ready for it, it can cause injury. Wish I had been told this.

Anyhow, getting back into running after 5 weeks of rest has been very difficult, but I'm just thankful at this point to be recovering. Fingers crossed I make my 1/2 marathon on 2/23/13.

Sorry so long. I hope my story helps others.

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[Butterthebean 8,146]

Ouch Jhansen....that does not sound like it was very fun. I feel for you. Injury is my biggest fear. I've torn muscles before and I know how difficult it can be, but that is preferable to a torn tendon or ligament..requiring surgery. Then your downtime would have been even greater. Had you continued to press on that might have been the result. Glad you're on the mend and hope you're back on the road soon.

[Fiddleman 4,376]

I'd like to join in.

I've been training for a half marathon for months now and was doing great. Had gotten up to 8 mile runs. I'm training with a friend who is about 4 inches taller than me. I think I should mention also that she has long legs and a short torso and I have short legs and a long torso. We really are mismatched running partners' date=' but the best of friends. Anyway, as you can imagine we have had to work on keeping up with each other on pace. She's had to slow down and I've had to speed up. We walk a very brisk 10 minutes and then stop and stretch really well. One day about 6 weeks ago we were running one of our short runs (3 miles) and I started to get what I thought was a cramp. I kept running. Stretched really well afterward as I always do and took a hot bath and applied ice. My cramp finally went away after a few days so I went out for another short run (4 miles)-no pain. The next day I woke up in a lot of pain. I limped around for a few days and then went to a sports medicine doctor who proceeded to tell me I tore my calf muscle. I've been benched for 6 weeks. ?de22

Here is what I have learned:

Picking up your pace too fast can cause injury (as well as wrong shoes, uneven surfaces, falls, etc.). This is most likely how I tore my muscle according to the Dr.

A torn muscle is no joke and can take a few months or longer to heal. You can mistake it for a leg cramp. If it doesn't go away after the first day treat it like a tear and take a few weeks off before trying anything to avoid further damage.

Running outside is way more fun than a treadmill. When I started training it was on the treadmill, then I moved outside. The doctor has me back on the treadmill through the end of this week and most of next week except one run per week until 2nd week in February. Can't wait to be outside full time running.

I have to slow down my pace and slowly work back up to my longer runs. This is hard.

Before i was injured...I'd run 3-4 miles, have 1 day rest, 3-4 miles, have 2 days of rest and then longer run, then 2 more days of rest and repeat. Dr (who is also a marathon runner) said this was a great way to avoid injury.

In fact dr said everything I was doing (stretching before and after, warm up, cool down, resting periods) was all good. The only thing he cautioned me on was picking up my pace too quickly on longer runs. If your body isn't ready for it, it can cause injury. Wish I had been told this.

Anyhow, getting back into running after 5 weeks of rest has been very difficult, but I'm just thankful at this point to be recovering. Fingers crossed I make my 1/2 marathon on 2/23/13.

Sorry so long. I hope my story helps others.

Sent from my iPhone using VST[/quote']

Thanks. This is really good advice and education. I hope you are able to fully recover soon.

[Fiddleman 4,376]

I'd like to join in.

I've been training for a half marathon for months now and was doing great. Had gotten up to 8 mile runs. I'm training with a friend who is about 4 inches taller than me. I think I should mention also that she has long legs and a short torso and I have short legs and a long torso. We really are mismatched running partners' date=' but the best of friends. Anyway, as you can imagine we have had to work on keeping up with each other on pace. She's had to slow down and I've had to speed up. We walk a very brisk 10 minutes and then stop and stretch really well. One day about 6 weeks ago we were running one of our short runs (3 miles) and I started to get what I thought was a cramp. I kept running. Stretched really well afterward as I always do and took a hot bath and applied ice. My cramp finally went away after a few days so I went out for another short run (4 miles)-no pain. The next day I woke up in a lot of pain. I limped around for a few days and then went to a sports medicine doctor who proceeded to tell me I tore my calf muscle. I've been benched for 6 weeks. ?de22

Here is what I have learned:

Picking up your pace too fast can cause injury (as well as wrong shoes, uneven surfaces, falls, etc.). This is most likely how I tore my muscle according to the Dr.

A torn muscle is no joke and can take a few months or longer to heal. You can mistake it for a leg cramp. If it doesn't go away after the first day treat it like a tear and take a few weeks off before trying anything to avoid further damage.

Running outside is way more fun than a treadmill. When I started training it was on the treadmill, then I moved outside. The doctor has me back on the treadmill through the end of this week and most of next week except one run per week until 2nd week in February. Can't wait to be outside full time running.

I have to slow down my pace and slowly work back up to my longer runs. This is hard.

Before i was injured...I'd run 3-4 miles, have 1 day rest, 3-4 miles, have 2 days of rest and then longer run, then 2 more days of rest and repeat. Dr (who is also a marathon runner) said this was a great way to avoid injury.

In fact dr said everything I was doing (stretching before and after, warm up, cool down, resting periods) was all good. The only thing he cautioned me on was picking up my pace too quickly on longer runs. If your body isn't ready for it, it can cause injury. Wish I had been told this.

Anyhow, getting back into running after 5 weeks of rest has been very difficult, but I'm just thankful at this point to be recovering. Fingers crossed I make my 1/2 marathon on 2/23/13.

Sorry so long. I hope my story helps others.

Sent from my iPhone using VST[/quote']

Would you mind me asking what your pre and post stretches are for running? I don't really have a good stretch routine and would like to hear what you do.

[jhansen71 257]

Would you mind me asking what your pre and post stretches are for running? I don't really have a good stretch routine and would like to hear what you do.

Sorry for the delay. I'm not sure I can describe them very well.

Feet together toe touches (hamstrings/calf)

Feet spread -touch the ground and then each foot (hamstrings)

Feet spread with toes pointing forward-lunge to the left (inner thigh) then the right.

Standing straight, legs together, keep knees together-put hands behind you back and grab your foot (quad stretch) repeat other leg

Feet together-lunge forward with one foot tors forward and then dip your back leg trying to keep your heel on the ground (calf stretch)

You can also dip your heel off a step or curb for calf stretches, but my Dr just told me not to do this because it can pull too fast or hard and tear your muscle.

Squat and put one foot on the other knee. If you push the knee to the ground you'll feel the stretch in your hip flexers

Standing with feet shoulder width apart, side stretches. 1 hand on your hip the other toward the sky and lean (left hand in the air-lean right) repeat the other side (stretches back, sides)

Arm stretches-move your right arm across your body to the left keeping it shoulder level. Us the other arm to keep it as close to the chest as possible and drop the shoulder of the crossed arm (this will stretch shoulders and part of the back)

I hold each stretch for a count of 10 and I do these before and after my runs.

I hope you can figure out what I wrote.

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[jhansen71 257]

So I went to a running shop today to finally get properly fitted for running shoes. The shop owner was a 60 something year old marathon runner and knew so much about running. She had me bring my current shoes in and she watched me walk barefoot first and then walk and run with my running shoes on. She determined that I'm a heel striker which basically means I lead with my heel hitting the ground first. She also said my shoes were too big and had too much flex. She said a lot of flex is great in small runs, but for marathon runs she suggested a stronger sole for better foot support. She also went on to explain that an improperly fitted shoe can cause injury because if your foot can move around in the shoe, your legs will overcompensate to avoid twisting an ankle. This can cause knee problems, hip problems and possibly torn muscles. I also have worn tread on my right shoe and I didn't tell her this, but my right hip has started bothering me lately. I thought it was arthritis. However, now I think it's my darn shoes. She said worn tread on the outside of your shoes can cause you to tweak your knee or hip. To which I responded about my hip. She felt confident that new shoes would help my hip. We shall see....

I run in the morning so I'll report back on the difference my shoes make.

Sent from my iPhone using VST

[Fiddleman 4,376]

So I went to a running shop today to finally get properly fitted for running shoes. The shop owner was a 60 something year old marathon runner and knew so much about running. She had me bring my current shoes in and she watched me walk barefoot first and then walk and run with my running shoes on. She determined that I'm a heel striker which basically means I lead with my heel hitting the ground first. She also said my shoes were too big and had too much flex. She said a lot of flex is great in small runs' date=' but for marathon runs she suggested a stronger sole for better foot support. She also went on to explain that an improperly fitted shoe can cause injury because if your foot can move around in the shoe, your legs will overcompensate to avoid twisting an ankle. This can cause knee problems, hip problems and possibly torn muscles. I also have worn tread on my right shoe and I didn't tell her this, but my right hip has started bothering me lately. I thought it was arthritis. However, now I think it's my darn shoes. She said worn tread on the outside of your shoes can cause you to tweak your knee or hip. To which I responded about my hip. She felt confident that new shoes would help my hip. We shall see....

I run in the morning so I'll report back on the difference my shoes make.

Sent from my iPhone using VST[/quote']

Excellent! Thanks for reporting on the importance of fitting a running shoe. I wholeheartedly agree as fitting my running shoes recently has made a big difference in my compete run times versus perceived effort. No injury to report or strain. Running has become very enjoyable and something I look forward to every other day.

[Renea77 84]

Congrats Fiddleman on registering for your first 5K and BTB for registering for your first half!! I too registered for my first half, the Rock and Roll half in Washington DC in March!! Woo hoo. I am soo excited and proud of all of us! Let stay injury free and have a blast!!

[Butterthebean 8,146]

I ran my weekly long slow run yesterday. 5.5 miles. Farthest I've ever been. Couldn't believe how good I felt afterward. I'm starting to get that "runner's high" every now and then. I love it.

[jhansen71 257]

As promised I'm reporting back after my run with my new shoes. HUGE difference! I mean HUGE!!!

Today is my first day back on road running as opposed to treadmill since my calf injury almost 2 months ago. I was worried I would even make the short run. I'm pleased to report that I made it, my calf was great and even better no hip pain. Feet felt good and I could have kept going, but trying to stick to this marathon training schedule and follow their guidelines. Only 3.25 today, but felt so wonderful!!!

I can't wait for the next run on Monday.

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[Fiddleman 4,376]

I ran my weekly long slow run yesterday. 5.5 miles. Farthest I've ever been. Couldn't believe how good I felt afterward. I'm starting to get that "runner's high" every now and then. I love it.

That is so good to hear about your running successes. I feel like we are in this together and your progress is motivating. During my run today, I went about 4 .5 miles at 5.6 mph. Felt great both during and after. However, I noticed that during the first 5 minutes my left hip was giving me a real problem. It eventually went away at about 10 minutes, but it makes me wonder what it is. I have been stretching really well and warming up with a 5 min 4.5 mph jog before starting the run. I do see a chiropractor who worked on my hip yesterday to make it more mobile. I wonder if that has anything to do with it. Besides that minor pain, it was a great run and I was getting the "high" around 30 minutes. Since I was still at about 40% perceived effort I decided to play with the speed a little by going up .2 and down .2 for about 5 minutes. Still doing great so I ran for next 10 minutes at 6.0 mph and then came back down to 5.4 mph until the run was over at 45 minutes (did 5 minute cool down and stretches after that). Thanks for the suggestion above to try speed variations in the middle of the run. That worked well.

[katsmeow 70]

Protein is the key for me in running half marathons. I have protein before and during the run. A little carbs in before the race.

[danyelleb 386]

I ran my weekly long slow run yesterday. 5.5 miles. Farthest I've ever been. Couldn't believe how good I felt afterward. I'm starting to get that "runner's high" every now and then. I love it.

That's awesome! I wish that I could choose when the high hit. I love how I feel afterwards. I wish I felt that throughout the entire run. was it a trail run?? If so, ur gonna find that running on flat surfaces is easy peasy.

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