Most important thing to consider as a "young" runner?

fivefootfitness

Though I've jogged for a few years, I'm still not in amazing shape. I'm almost 20 and love running, but I am SLOW. My longest distance of consistent running is probably only around 2-3 miles right now, though I typically jog and walk 4-6 in my summer runs.


What should I focus on now? My HR, distance, or speed? I assume I should work to maintain a stable HR. Usually when I jog around 5mph, my HR goes right past 170. (Granted, a year ago I couldn't even run a 1/4 mile at 3.5 mph. Yay childhood obesity!)

Doing low heart rate runs (excruciatingly slow jogs for an hour or so) this summer, my average jog HR came down 10-20 beats, but I still run a very slow mile.


Is it better to push it more and run at a high heart rate as I get back into trying to improve (working for a shorter mile), or should I keep with very slow runs (working on adjusting according to HR and speed)?

I'm more interested in increasing my distance than I am speed, but I would like to at least not be the last person finishing when I finally do a race this spring. I enjoy running enough by now that I don't think running "hard" will turn me off from consistently working out, I just don't know which is better.

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_Waffle_

http://community.myfitnesspal.com/en/discussion/1217573/so-you-want-to-start-running

jnord8729

Well you can use intervals of run/walk to get going. Once a week do a "long run" day where you focus on distance. Run 10 minutes, then walk for 1 minute. Add a little bit longer each time, and when you get to a distance you want to run, then start either shrinking your walk interval or lengthening the run intervals between walks (i.e. walk 30 seconds or walk 1 minute every 15 minutes instead of every 10).

For your other runs during the week, do a mix of steady pace running and interval running. There are lots of ways to do it.

Oh yeah, on your long days, take a bottle of water with you. It takes a bit to get used to running with it in your hand, but being able to drink a little will work wonders on those long runs.

brianpperkins

HR is a tertiary concern at most when starting. As long as you're not dizzy, short of breath, etc ... don't worry about it. If you want to improve, work on distance. Speed over shorter distance will improve from running further.

jnord8729

Yes that is true too. My HR always runs higher than the standard HR formulas say it should when running. So it's helpful to know, but you need to learn where you normally run before it is all that meaningful

hazleyes81

The general rule is that you only want to increase speed or distance by 10% per week.

We can't really say whether 170 is high or not since we don't know your max heart rate. There are formulas out there, but they aren't accurate for everyone. For instance, I am 33 and the formulas say my max HR should be 187 but in reality it is closer to 203, even with a resting HR of 55. My HR is around 165 when I am going 5mph, so very close to yours and that puts me in zone 3, which is a good zone for aerobic training.

I'm sure many others will chime in with a bunch of information, but if you want to message me I can give you some guidance tips on developing your aerobic capacity and developing a training plan based on your goals. I have never considered myself a "runner" but am getting more and more into it and plan on doing some races this year so I have had to research and learn a lot about different approaches to training.

MeanderingMammal

fivefootfitness wrote: »

I'm more interested in increasing my distance than I am speed

Speed comes from distance, at least in the early stages. Personally I'd suggest using a 5Km to 10Km transition plan, then move onto a half marathon plan.

As upthread, don't worry too much about heart rate, just base your effort on percieved exertion until you're comfortable with the distances.

Also, there is a Long Distance Runners Group where you'll get a lot of useful support and advice.

And fwiw I'm not personally a fan of run/ walk intervals. I find them disruptive, it's more productive to find a sustainable pace and stick with it.

SKME2013

Build up distance, speed comes later. Make sure you have rest days and do not overtrain by doing too much too fast!

flumi_f

Mixing it up helped speed me up and increased my distance too.

Crosstraining - Circuits with alot of leg strength exercises (various lunges and squats)
Speed intervals in flat terraine
Incline intervals (I live in hilly country and pick my route accordingly)
Just through regular running.

I didn't really follow a plan. My only plan was to run without overdoing it or injuring myself.