Running advice

kaylasgriffin88

Hey guys!

So I started running in February with the C25K app and completed in in May! I did it on the treadmill and then did a 5K after. I started to run outside now and I'm up to 5 miles! I love in the DC area so I run around the monuments and climb multiple flights of stairs.

Anywayyyyssss I was just looking for some tips and advice for:
1. Muscle Recovery (stretches, compression tights reviews, etc.)
2. When to take a day off/break (especially because I'm still new to running and I find that I will push myself)
3. Any pre/post workout snacks that you find works best.
4. And of course whatever else you think I should know or try!

I understand that everyone is different and what works for some won't necessarily work for others. So please only positive feedback!

I've worked really hard to get to this point. 4 months ago I couldn't run for 60 seconds and now I'm up to 5 miles! I just need help!

Elise4270

There is a running group here on MFP (4. come join us!). There is a lot of information shared. Here's a link to some of it.

http://community.myfitnesspal.com/en/discussion/1269023/running-related-sites-and-references#latest

Congratulations on completing the c25k!

1).The best thing to do, is what works for you. I know that's no help, but as you stated, we are all different. It's just trail and error. I started out with a subscription to Runner's World for all my guidance, then joined the MFP running challenge and that's been invaluable.

Don't over think your training. Increase your mileage slowly. Allow cut back weeks. Develop a stretching/strengthening regime. Runners World online is a good resource.

2) It's good to push yourself. But if you find it compromises your ability, cut back. Recovery is part of training.

3) I did frozen protein shakes for a while. I like them esp in the summer. I may just put on rice and chicken before I head out, or grab a picky bar. Don't skimp on the pre run healthy carbs, oatmeal, not donuts. Post run recovery should include protein.

Happy running!

Here's a link to this months challenge
http://community.myfitnesspal.com/en/discussion/comment/36843265#Comment_36843265


P.s. And I bought a Believe training journal. Love it.

pomegranatecloud

1. Muscle Recovery (stretches, compression tights reviews, etc.)
I stretch and foam roll after, which helps with soreness. A tennis ball or lacrosse ball works well if you have tightness in your calves. If you want to roll out your arches, a golf ball or frozen water bottle works well.

2. When to take a day off/break (especially because I'm still new to running and I find that I will push myself)
Limit yourself to 3-4 times per week, until you've been running regularly for a few more months.

3. Any pre/post workout snacks that you find works best.
I usually just eat a meal before or some fruit or nuts. After longer runs, I like to have a smoothie or freshly squeezed grapefruit or orange juice. I'll usually have a meal after running. Before races, I usually have a bagel with cream cheese or toast with nut butter.

4. And of course whatever else you think I should know or try!
Be sure to incorporate some strength training. It'll improve your running and help prevent injuries. MYRTL is a basic quick routine that focuses on the hips and glutes that can be done after running: video - https://youtube.com/watch?v=2GLrKr54yA0 PDF - https://google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0ahUKEwjlhr7z4rTNAhUEHB4KHSUCDmoQFggeMAA&url=http%3A%2F%2Fwww.njsportsmed.com%2Ffiles%2Fmyrtl_routine.pdf&usg=AFQjCNFrBY-JWX2RzfJSYTUrOXZg6v_tag&sig2=GF32HLfSxmJttrnTdrGm_A&cad=rja. Pilates and barre both are very complimentary to running, and focus on the areas where weaknesses or imbalances commonly lead to injury. I recommend checking out Toolbox Pilates (beautiful studio), Fuse, District Pilates (reformer classes only), B.Fit, Flywheel, Biker Barre, Barre3, and The Barre Method. I also like Vinyasa yoga classes. I like Flow, if you're looking for a studio.

If you're looking for a group to run with in DC there are a bunch. Pacers has several runs per week at all locations, including several fun runs (one that goes to Shake Shack the first Tuesday of every month) that tend to include slower and less "serious" runners. The District Running Collective and DC Capital Striders are two other popular groups.

If you're looking for races, Pacers races are good. Especially if you're looking for shorter distance races. They're well organized, not super expensive, and aren't huge. Also, their race shirts are decent quality and are flattering. The GW Parkway Classic in April is a beautiful and flat 10 mile course. The Marine Corps 10K is great race too. It's a super motivating race, but the course is pretty boring. However, you should sign up for it (October 30). If you're looking for something longer, the Rock n' Roll half in March is a great course, and it's one of the few races that goes through DC beyond the mall, Haines Point, and C&O Canal. The Army 10 Miler and Cherry Blossom 10 Miler are super crowded and pretty overrated. I've heard good things about the Navy 5 Miler and Half, which is on September 18.

greenolivetree

I second @Elise4270 's suggestion Come on over and join us!

kaylasgriffin88

Elise4270 wrote: »

There is a running group here on MFP (4. come join us!). There is a lot of information shared. Here's a link to some of it.

http://community.myfitnesspal.com/en/discussion/1269023/running-related-sites-and-references#latest

Congratulations on completing the c25k!

1).The best thing to do, is what works for you. I know that's no help, but as you stated, we are all different. It's just trail and error. I started out with a subscription to Runner's World for all my guidance, then joined the MFP running challenge and that's been invaluable.

Don't over think your training. Increase your mileage slowly. Allow cut back weeks. Develop a stretching/strengthening regime. Runners World online is a good resource.

2) It's good to push yourself. But if you find it compromises your ability, cut back. Recovery is part of training.

3) I did frozen protein shakes for a while. I like them esp in the summer. I may just put on rice and chicken before I head out, or grab a picky bar. Don't skimp on the pre run healthy carbs, oatmeal, not donuts. Post run recovery should include protein.

Happy running!

Here's a link to this months challenge
http://community.myfitnesspal.com/en/discussion/comment/36843265#Comment_36843265


P.s. And I bought a Believe training journal. Love it.

Thank you so much for your feedback!!! I joined the running group

kaylasgriffin88

pomegranatecloud wrote: »

1. Muscle Recovery (stretches, compression tights reviews, etc.)
I stretch and foam roll after, which helps with soreness. A tennis ball or lacrosse ball works well if you have tightness in your calves. If you want to roll out your arches, a golf ball or frozen water bottle works well.

2. When to take a day off/break (especially because I'm still new to running and I find that I will push myself)
Limit yourself to 3-4 times per week, until you've been running regularly for a few more months.

3. Any pre/post workout snacks that you find works best.
I usually just eat a meal before or some fruit or nuts. After longer runs, I like to have a smoothie or freshly squeezed grapefruit or orange juice. I'll usually have a meal after running. Before races, I usually have a bagel with cream cheese or toast with nut butter.

4. And of course whatever else you think I should know or try!
Be sure to incorporate some strength training. It'll improve your running and help prevent injuries. MYRTL is a basic quick routine that focuses on the hips and glutes that can be done after running: video - https://youtube.com/watch?v=2GLrKr54yA0 PDF - https://google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0ahUKEwjlhr7z4rTNAhUEHB4KHSUCDmoQFggeMAA&url=http%3A%2F%2Fwww.njsportsmed.com%2Ffiles%2Fmyrtl_routine.pdf&usg=AFQjCNFrBY-JWX2RzfJSYTUrOXZg6v_tag&sig2=GF32HLfSxmJttrnTdrGm_A&cad=rja. Pilates and barre both are very complimentary to running, and focus on the areas where weaknesses or imbalances commonly lead to injury. I recommend checking out Toolbox Pilates (beautiful studio), Fuse, District Pilates (reformer classes only), B.Fit, Flywheel, Biker Barre, Barre3, and The Barre Method. I also like Vinyasa yoga classes. I like Flow, if you're looking for a studio.

If you're looking for a group to run with in DC there are a bunch. Pacers has several runs per week at all locations, including several fun runs (one that goes to Shake Shack the first Tuesday of every month) that tend to include slower and less "serious" runners. The District Running Collective and DC Capital Striders are two other popular groups.

If you're looking for races, Pacers races are good. Especially if you're looking for shorter distance races. They're well organized, not super expensive, and aren't huge. Also, their race shirts are decent quality and are flattering. The GW Parkway Classic in April is a beautiful and flat 10 mile course. The Marine Corps 10K is great race too. It's a super motivating race, but the course is pretty boring. However, you should sign up for it (October 30). If you're looking for something longer, the Rock n' Roll half in March is a great course, and it's one of the few races that goes through DC beyond the mall, Haines Point, and C&O Canal. The Army 10 Miler and Cherry Blossom 10 Miler are super crowded and pretty overrated. I've heard good things about the Navy 5 Miler and Half, which is on September 18.

Wow thank you for all of the information and feedback! Thank you for letting me know of all of the groups in DC and the races. Still being new to this I would have never known.

Both responses have really helped me!

Thank you guys!!

Elise4270

kaylasgriffin88 wrote: »

Elise4270 wrote: »

There is a running group here on MFP (4. come join us!). There is a lot of information shared. Here's a link to some of it.

http://community.myfitnesspal.com/en/discussion/1269023/running-related-sites-and-references#latest

Congratulations on completing the c25k!

1).The best thing to do, is what works for you. I know that's no help, but as you stated, we are all different. It's just trail and error. I started out with a subscription to Runner's World for all my guidance, then joined the MFP running challenge and that's been invaluable.

Don't over think your training. Increase your mileage slowly. Allow cut back weeks. Develop a stretching/strengthening regime. Runners World online is a good resource.

2) It's good to push yourself. But if you find it compromises your ability, cut back. Recovery is part of training.

3) I did frozen protein shakes for a while. I like them esp in the summer. I may just put on rice and chicken before I head out, or grab a picky bar. Don't skimp on the pre run healthy carbs, oatmeal, not donuts. Post run recovery should include protein.

Happy running!

Here's a link to this months challenge
http://community.myfitnesspal.com/en/discussion/comment/36843265#Comment_36843265


P.s. And I bought a Believe training journal. Love it.

Thank you so much for your feedback!!! I joined the running group

Whoo hoo! This is a great group!

pomegranatecloud

kaylasgriffin88 wrote: »

pomegranatecloud wrote: »

1. Muscle Recovery (stretches, compression tights reviews, etc.)
I stretch and foam roll after, which helps with soreness. A tennis ball or lacrosse ball works well if you have tightness in your calves. If you want to roll out your arches, a golf ball or frozen water bottle works well.

2. When to take a day off/break (especially because I'm still new to running and I find that I will push myself)
Limit yourself to 3-4 times per week, until you've been running regularly for a few more months.

3. Any pre/post workout snacks that you find works best.
I usually just eat a meal before or some fruit or nuts. After longer runs, I like to have a smoothie or freshly squeezed grapefruit or orange juice. I'll usually have a meal after running. Before races, I usually have a bagel with cream cheese or toast with nut butter.

4. And of course whatever else you think I should know or try!
Be sure to incorporate some strength training. It'll improve your running and help prevent injuries. MYRTL is a basic quick routine that focuses on the hips and glutes that can be done after running: video - https://youtube.com/watch?v=2GLrKr54yA0 PDF - https://google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0ahUKEwjlhr7z4rTNAhUEHB4KHSUCDmoQFggeMAA&url=http%3A%2F%2Fwww.njsportsmed.com%2Ffiles%2Fmyrtl_routine.pdf&usg=AFQjCNFrBY-JWX2RzfJSYTUrOXZg6v_tag&sig2=GF32HLfSxmJttrnTdrGm_A&cad=rja. Pilates and barre both are very complimentary to running, and focus on the areas where weaknesses or imbalances commonly lead to injury. I recommend checking out Toolbox Pilates (beautiful studio), Fuse, District Pilates (reformer classes only), B.Fit, Flywheel, Biker Barre, Barre3, and The Barre Method. I also like Vinyasa yoga classes. I like Flow, if you're looking for a studio.

If you're looking for a group to run with in DC there are a bunch. Pacers has several runs per week at all locations, including several fun runs (one that goes to Shake Shack the first Tuesday of every month) that tend to include slower and less "serious" runners. The District Running Collective and DC Capital Striders are two other popular groups.

If you're looking for races, Pacers races are good. Especially if you're looking for shorter distance races. They're well organized, not super expensive, and aren't huge. Also, their race shirts are decent quality and are flattering. The GW Parkway Classic in April is a beautiful and flat 10 mile course. The Marine Corps 10K is great race too. It's a super motivating race, but the course is pretty boring. However, you should sign up for it (October 30). If you're looking for something longer, the Rock n' Roll half in March is a great course, and it's one of the few races that goes through DC beyond the mall, Haines Point, and C&O Canal. The Army 10 Miler and Cherry Blossom 10 Miler are super crowded and pretty overrated. I've heard good things about the Navy 5 Miler and Half, which is on September 18.

Wow thank you for all of the information and feedback! Thank you for letting me know of all of the groups in DC and the races. Still being new to this I would have never known.

Both responses have really helped me!

Thank you guys!!

You're welcome. Also, check out Run Washington: runwashington.com/. It lists almost all races in and near the DMV. It also has some good information on trails and such. I recommend signing up for the emails, which includes discounts for races, crime information, what trails are safe to run on after it snows, and some information on local fast runners. I think they have an article on water fountain locations in DC and northern VA.