Tips for a new runner?

[Bostongurl 0]

So I went for my first run today...okay, so it was more of a run/walk, but at least i got out there and tried. I've been going to the gym regularly for about a year, mostly using the elliptical and or bike, so I feel like I'm not in bad shape, but my run was a bit pathetic. I couldn't run for more than five minutes at a time, then I would walk fast, run again, etc.

Anyway, so i'm very curious to hear from other runners, how much you run, how you started, any tips, etc.

[coltonwade 27]

So I went for my first run today...okay, so it was more of a run/walk, but at least i got out there and tried. I've been going to the gym regularly for about a year, mostly using the elliptical and or bike, so I feel like I'm not in bad shape, but my run was a bit pathetic. I couldn't run for more than five minutes at a time, then I would walk fast, run again, etc.

Anyway, so i'm very curious to hear from other runners, how much you run, how you started, any tips, etc.

Im not a runner , but its something I have always wanted to do . ANd something I plan on doing once i looose some wt.(i'll be banded in December or Jan. ) My sister in law is a runner . She suggested that once im ready to do it that i hire someone even once to "teach" me how to run. She said that knowing how to run properly is essential to doing it and not getting hurt, getting the best results as well as endurance. If that's something you can do or if you know someone else who is a runner you might want to do that it will be benifical in the long run.

Mindy

[soniacan 0]

check out coolrunning.com

They have a couch-to-3K training schedule and i have always heard good things about the site.

I'm not ready to try running yet but I can't wait til I can!

[Jachut 487]

The couch to 5K program is a good way to start.

When I began back in February, cardiovascularly, I was quite fit and when I went out to begin the program, I ran 3km without stopping anyway, so I found I didnt need to do it. But it was a slow shuffle for 3km and I was shagged at the end of it, lol. But I perservered.

What I've found is that it was leg strenght that I needed to build. I would get towards the end of my run and my legs would just be sooooo tired, even though I wasnt puffing and panting and about to drop from lack of oxygen.

I honestly couldnt tell you any secrets, I just went out and did it four times a week. But what really helped me was having fun runs to train for. I committed to a race in the April with my sister and that kept me focussed, I completed that and I just chose my next race, a slightly longer distance. Now I'm aiming for a 10km race on December 3.

I do a variety of running - I do two long slow runs a week and my pace is very slow for those, my husband who's a really fast walker walks beside me. Those I do outside and I do three other shorter runs, one or two of those with speed intervals or hill intervals, on my treadmill. I find the treadmill has over the early monts enabled me to put in the time I needed because its a soft and forgiving surface and I've managed to avoid any injury at all - which is quite a feat for a fat runner with a bad ankle, lol. I may not be that overweight anymore, but I'm still fat for a runner.

If you're a thinker, someone who loves to go into your head, if you like solitary pursuits, running is a very rewarding sport, I'm so addicted to it now and I do it for many reasons more important than losing weight.

[mookie1 0]

Prior to gaining all my wght, I too was a runner. I ran between 5-10K a day (in any weather-winter is my fav. time to run) I love the feeling of cold air in my lungs! I joined the Running Room (Canadian Running Club) and started off very simply with-Run 1 minute, Walk 1 minute-up to 20 minutes. Run every day (a must to get your body used to the activity)then the following week move up to run 2 minutes walk 1 minute and so on to the point where you are running 20 minutes and walking one minute. Then you can either continue with the one minute increases or start up- hill training. Find a hill and start over with 1 minute runs up to 20 minutes. Remember to be consistant. Even if you feel great and know you can run longer than the specific (wlk-run ratio) follow the guidelines to the T. If you go overboard, this is when people get injuries and the time needed to recover with throw you back to the beginning (not to mention you may loose your willpower-happened to me!) I used imagery to keep me going through the tough times. I'd imagine I was attached to a long rope hooked around the nearest street light-power pole and I'd pull the rope to help me get to the pole. Then I'd imagine I was hooked to the next-and so on. It really helped-seems silly but it worked. Also to ensure you are staying loose while running-put a Saltine in each hand and run with them for the first little while-the point is to remind yourself that your arms and hands are to be loose not clenched. Break a cracker...and you won't forget. At the end of the runs you'd have to throw your crackers in the garbage in front of the instructors. Beleive me, running with a handful of cracker crumbs sucks. Good luck. If you have any questions about proper shoes, clothing etc...email me. (Don't forget the H2o). Mookie

[Jachut 487]

I've just gotten back from a run about 20 minutes ago and I wore my heart rate monitor - reason being, when I work on my treadmill I tend to do about 5km and run with my heart rate at about 165 bpm. But I've just registered for a 10km race in 2 weeks time and was thinking I'd never get there, but since I've been out jogging slowly with Doug walking, I've realised that if I really slow it down, I can cover huge distances without tiring.

And amazingly, its done wonders for my stamina, and I've suddenly lost a lot of inches too (but not weight, I'm nearly at goal). It really is time over distance when you're working towards fat loss. But you have to put in those really high intensity workouts in the early days to get to the point where you can run dont you? I am still amazed that I can RUN and my heart rate didnt move about 140 the whole time, that's a whole hour of running and my heart rate didnt go above 140. The novelty will never wear off for me, I love this sport so much.

But I'll say it again - what really keeps me going is workign towards races. It gives me a focus that I otherwise just wouldnt have, I wouldnt put the effort into training the right way.

[bobby_hamrick 0]

Some great tips mookie. Form is important also not to beat yourself to death. Keeping relaxed. I get a ton of enjoyment.

My running has peaks and valleys now. After 3 years. Some weeks I'm all over it 18-20 miles and others its 10-12. I seem to maintain a good cardio status though. I've tried to hold myself true to a weight training routine now in addition to running.

I believe youshould keep some good shoes. Like rotate dthes out every 6 months or 8 months especially if you are logging the miles.

[mandilou 1]

A little something you might want to pick up... there's this book out there called "The Courage to Start" and it's a book a TOTAL non-runner wrote about his conversion to being a "runner". It's funny, and it also has really great running advice. Linky below:

[ame=http://www.amazon.com/Courage-Start-Guide-Running-Your/dp/0684854554/sr=8-1/qid=1165984920/ref=pd_bbs_sr_1/105-5981557-7694004?ie=UTF8&s=books]Amazon.com: The Courage To Start: A Guide To Running for Your Life: John "The Penguin" Bingham: Books[/ame]

[Wheetsin 714]

I ran before I got fat. Had to in order to stay conditioned for the sports I played. My advice - invest in a good pair of shoes. Regardless of cost. They will so completely & quickly pay for themselves that the cost will be irrelevant. And of course, start slow and build your stamina. Walking, walking briskly, slow jog, medium jog, interval running, etc. - always working bits of the next step in.

[Jachut 487]

Well, I did my 10kms, quite easily too, in an hour and 13. I'm a slow runner but I get there. I paced myself off a woman who must have been 70 who was WALKING!!! She was amazing barely broke a sweat and was moving very economically, small steps, no wild swinging of the arms, but I couldnt catch her without getting upto a pace I couldnt maintain.

I've now got my sights set on 15.2kms for the Run For the Kids in Melbourne in April.

But I need new shoes too, sigh, there goes $200!

[flabuless 18]

My trainer said to start running by telephone posts (we have them here) ie run to a post, walk the next, run, walk etc etc. and then change the pattern run x 2, walk 1 etc etc...and build it up until you are running the whole way...I haven't tried it yet...still got a fair bit to loose and it wrecks my weak ankles but probably because I am doing it wrong.

becky

[DeltaDawn 0]

Thanks for all the great tips everyone! I have just started adding running to my list of activities (albeit really slowly!!) Every weekend I do a run at first 1 k was a killer, but last weekend I did 2.2 so I was really happy. But... I need to get more information on how to really build up to it.

thanks for all the tips.

Dawn

Banded April 4, 2006

Montreal

Fill June 9th

[Jachut 487]

Well, whilst I dont espouse the no pain no gain theory, there does have to be some discomfort lol, you just have to push yourself through your limitations. I notice my husband (who wants to run) just doesnt have the constitution for it because he just stops the minute he gets tired, and walks.

Whereas what I did was build up gradually for sure, but I'd say I was going to add another half kilometre that week and I just bloody DID it - pain or no pain. I wouldnt ignore true pain, but burning lungs, legs feeling like lead, you have to push through that in small increments. Doug just makes some excuse like "mustnt push myself too hard, I wouldnt want to get injured". There's hard and there's hard.

Never ignore injury or bodily pain, but the "pain" of pushing beyond your limitations, to be a runner, you have to be able to like that, or at least tolerate it.

My long run is now 10km and of course I get tired, I feel like stopping, I'm staggering by the end of it. But I just do it, and I recover fairly quickly afterwards. If I could barely walk the next day I'd know that it was too much but I do get up feeling perfectly normal, so I know I'm not pushing too hard.

But if you stay in the comfort zone, you wont improve. And its only the first few months that are really hard, now I find I can add the distance and it doesnt hurt so much.

Learning to pace yourself is really important too - you do need to aim for a comfort zone there, so many people either walk or run and have no idea of in between.

[rharriet62 0]

Hi,

All those ideas above are great. Use a marker like the poles to run 1, walk 1 until you push it a bit and run 2, walk 1. Keep going like that. I started running with my trainer in June and that is how we started for a while. Then, I would walk up the trail,which was 1.5 miles and run all the way down. Then, it was 2 miles. I was at two miles for a while and yesterday, we were running on the treadmill because it was cold outside. I didn't look at mileage, just kept the option on pace. We were having an "easy run" day because my hips were feeling sore. I didn't keep looking at the distance and ran 3 miles without stopping at all! I kept an easy pace of 4.5 mph and actually, I could have run further! This is a HUGE NSV for me, always a non-runner before! I'm really proud of myself. I realized also that I was limiting myself thinking "I can run 2 miles." I think it really helped me break thru that mental set I had/have!

It's addictive! Enjoy!!!

[Jachut 487]

Its SO addictive! Today its smoky in Melbourne. Half of Victoria is up in flames, terrible bushfires and drought, and the wether conditions have brought the smoke down into Melbourne. Air quality is very poor today. So I wont be running outside.

I really am tempted to just go though, but its really not good for you breathing huge lungfuls of bushfire smoke.