From Walking to Running!
BlueberryJoghurt
Posts: 67 Member
Hey guys!
So to be honest, I used to be a real "pc potatoe" But I got myself a garmin vivosmart HR at the start of May, after already having lost the majority of the weight I wanted to lose.
Since I got it Ive been hitting (current goal streak: 45days) 10k steps each day minimum ( last 3 weeks I had 120k each week) mostly from walking, either omw ro work or in my free time.
So since I got used to walking this much and quite liking it, I thought Id step it up and signed up for a business run in september (I think its about 4,2 or 4,6km) and went for my first jog last night. According to my garmin I went for 24:30 min with 4,5km (altough I dont neccessarily trust the distance so I found a runners route near me for my next jog). Average HR being 157bpm.
I felt quite good afterwards and it didnt seem like too much of a strain except that at some point afterwards my lungs hurt for about 5ish mins and I wanted to rip them out ...
Tonight, in 6ish hours, I wanna give it a go with the meassured distance and so I thought Id ask for any general advice.
From what I read in the "So you wanna start running" thread, Im unsure if Im going too fast. I used to do elliptical for 30-45min 3 times a week with an avergae HR keeping at about 135bpm for about a month but I really dont know how to judge my fitness level because I really only started "moving" some 60ish days ago.
Side note, I dont have actual running shoes yet cause I first wanna get into this a little before making such an investement and Ill probably have to invest in some running clothing as well since my excess skin does move quite a bit if I dont tie my joggers tight enough.
So thoughts about this? Too fast? Just right? Any other good articles/threads about this? Any beginners runner groupon here youd recommend?
Thanks in advance
So to be honest, I used to be a real "pc potatoe" But I got myself a garmin vivosmart HR at the start of May, after already having lost the majority of the weight I wanted to lose.
Since I got it Ive been hitting (current goal streak: 45days) 10k steps each day minimum ( last 3 weeks I had 120k each week) mostly from walking, either omw ro work or in my free time.
So since I got used to walking this much and quite liking it, I thought Id step it up and signed up for a business run in september (I think its about 4,2 or 4,6km) and went for my first jog last night. According to my garmin I went for 24:30 min with 4,5km (altough I dont neccessarily trust the distance so I found a runners route near me for my next jog). Average HR being 157bpm.
I felt quite good afterwards and it didnt seem like too much of a strain except that at some point afterwards my lungs hurt for about 5ish mins and I wanted to rip them out ...
Tonight, in 6ish hours, I wanna give it a go with the meassured distance and so I thought Id ask for any general advice.
From what I read in the "So you wanna start running" thread, Im unsure if Im going too fast. I used to do elliptical for 30-45min 3 times a week with an avergae HR keeping at about 135bpm for about a month but I really dont know how to judge my fitness level because I really only started "moving" some 60ish days ago.
Side note, I dont have actual running shoes yet cause I first wanna get into this a little before making such an investement and Ill probably have to invest in some running clothing as well since my excess skin does move quite a bit if I dont tie my joggers tight enough.
So thoughts about this? Too fast? Just right? Any other good articles/threads about this? Any beginners runner groupon here youd recommend?
Thanks in advance
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Replies
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I remember reading a while ago that there is no point to jog slowly. It creates extra impact on your feet, knees etc. and it does not burn extra calories compared to a fast paced walk. Unless you are jogging at a moderate pace or faster I think you should stick to walking. If you want to increase the difficulty try walking faster, walking up hills, or increasing the incline on a treadmill.1
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BlueberryJoghurt wrote: »So to be honest, I used to be a real "pc potatoe" But I got myself a garmin vivosmart HR at the start of May, after already having lost the majority of the weight I wanted to lose.
Since I got it Ive been hitting (current goal streak: 45days) 10k steps each day minimum ( last 3 weeks I had 120k each week) mostly from walking, either omw ro work or in my free time.
This is how it starts. You get used to walking, and you feel like maybe you could run. So you try it, and you don't die. Maybe it's even a little fun.BlueberryJoghurt wrote: »So since I got used to walking this much and quite liking it, I thought Id step it up and signed up for a business run in september (I think its about 4,2 or 4,6km) and went for my first jog last night. According to my garmin I went for 24:30 min with 4,5km (altough I dont neccessarily trust the distance so I found a runners route near me for my next jog). Average HR being 157bpm.
I felt quite good afterwards and it didnt seem like too much of a strain except that at some point afterwards my lungs hurt for about 5ish mins and I wanted to rip them out ...
This is an indication that you ran too hard, too long for your current conditioning. Don't worry too much about it; as you become better conditioned, you'll see improvement.BlueberryJoghurt wrote: »Tonight, in 6ish hours, I wanna give it a go with the meassured distance and so I thought Id ask for any general advice.
From what I read in the "So you wanna start running" thread, Im unsure if Im going too fast. I used to do elliptical for 30-45min 3 times a week with an avergae HR keeping at about 135bpm for about a month but I really dont know how to judge my fitness level because I really only started "moving" some 60ish days ago.
If you were comfortable for 30-45 minutes on the elliptical with an average HR around 135, that's a good HR to target while running for 30-45 minutes. It will be slower than you *can* run, and that's a Good Thing.BlueberryJoghurt wrote: »Side note, I dont have actual running shoes yet cause I first wanna get into this a little before making such an investement and Ill probably have to invest in some running clothing as well since my excess skin does move quite a bit if I dont tie my joggers tight enough.
So thoughts about this? Too fast? Just right? Any other good articles/threads about this? Any beginners runner groupon here youd recommend?
Thanks in advance
If it's worth signing up for an organized 4+ km run, it's worth having shoes you can run in.
Get real running shoes. Go to a running store, have them look at your gait, and get a pair that fits how you run and feels comfortable. Track how many miles you run, and be ready to retire them when they have 300 to 500 miles and you experience otherwise unexplained aches and niggles after running that didn't happen formerly.
Retiring running shoes too early and buying more is cheaper than waiting too long and paying for physical therapy.
As noted above, you are almost certainly running too fast. In serious training, you want to keep 80% of your training distance easy, at a conversational pace. This means you could be running with a friend and chatting about everything under the sun while you're moving, never being out of breath or having to gasp in the middle of a sentence. If running alone, see if you can sing normally or recite something liturgical (Americans use the Pledge of Allegiance, I don't know what Europeans use; the Lord's Prayer? Liturgical Hebrew prayers for those of that persuasion?)
For moving from being a pure walker to a runner, many people on MFP will recommend a couch to 5K program. This gives some structure to the program and prevents you from doing too much, too soon. Key components of a program like this are: The beginning runner should only run 3 days a week. The days should not be consecutive. You start with walk/run intervals, structured as walk X minutes, run Y minutes, repeat Z times. Over the course of the program, the numbers X, Y, and Z become more challenging until at some point you start running continually.
Part of what C25K does is it keeps you from running too much, too fast by making you slow to a walk periodically. The issue of running too fast comes back once you're fit enough to run for 30 minutes; but time enough to worry about that when you get there.
I don't know about beginner running groups on MFP; I was already an established distance runner when I got here. I follow the fast-moving monthly running challenge threads, which have runners of all levels from working through C25K up to and including marathon runners. For reference, here are links to the June 2017 Challenge and the administrative post listing challenges.
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I remember reading a while ago that there is no point to jog slowly. It creates extra impact on your feet, knees etc. and it does not burn extra calories compared to a fast paced walk. Unless you are jogging at a moderate pace or faster I think you should stick to walking. If you want to increase the difficulty try walking faster, walking up hills, or increasing the incline on a treadmill.
Utter tosh...10 -
#1 Before you start to do any running for distance, please get fitted by a running shop with some good running shoes tailored to your stride. If you don't you are just asking for injury as you increase the duration and frequency of your runs.
Does your Garmin have heart rate zones and have you got any idea what your max heart rate is?
The old rule is 220 - your age to get an approximate max heart rate. This is just an estimate and does not work well for everyone, but is a good place to start.
Once you have your max heart rate you should try to keep your heart rate at less than 75-80% of your max during training runs. If your Garmin is like mine you can adjust the max heart rate in the device settings and the heart rate zones will adjust accordingly. Keep your heart rate in the easy or aerobic zones. I believe this is the blue and green zone on most Garmin. You should be doing 4 out of every 5 runs at this easy pace.
The fifth run is when you can push yourself some and allow your heart rate rise into the threshold and maximum zones.
This was probably more info than you wanted, but I hope you find it useful. My info comes from a book by Matt Fitzgerald called "80/20 Running, Run Stronger and Race Faster by Training Slower". It has really helped me in my running, Good luck in your running.1 -
TavistockToad wrote: »I remember reading a while ago that there is no point to jog slowly. It creates extra impact on your feet, knees etc. and it does not burn extra calories compared to a fast paced walk. Unless you are jogging at a moderate pace or faster I think you should stick to walking. If you want to increase the difficulty try walking faster, walking up hills, or increasing the incline on a treadmill.
Utter tosh...
Do you want me to find the study?0 -
1. Be careful to not do too much too soon.
2. If you are gasping for air while you run, you are running too fast
3. Don't worry about what other people are doing or may be thinking about seeing you run slow. It isn't an issue so don't create one.
4. Keep your walk / run (beginner sessions) to 3 days a week for the first 6 months, even if you feel great. Your body needs time to adjust to the impact of new exercise. The Important thing is to build a good running base. And that running base takes timer to build.
5. Don't worry about how long it takes to run .5 miles, 1 mile, or 3 plus miles. It means nothing when you are starting. The important thing is concentrating on breathing from your diaphragm and not your chest. Slow and steady is not a sign of weakness. It is going to take a while to get your body used to walking and running farther. Enjoy yourself.
6. As a previous poster said, if you can't carry on a conversation while you are running, you are running too fast. When in doubt, slow it down even more.
7. Get into a routine of running at the same time each scheduled day. That helps prepare you mentally and physically for the exercise ahead.
8. Using a Couch to 5K app is a very good way to learn structure. And if you need to repeat a day's work out or several days, do it. No shame in that.
9. Don 't compare yourself to other people here or anywhere else. You are your own person with different needs, background and goals.
10. Do not wear old tennis shoes while you are running. Even if they feel good, they lose their ability to reduce the shock of impact. And if you are not careful, you could find yourself with an injury when you are first starting out.
11. Running shoes do not need to cost $120+ dollars. Last years models work just as well. Get correctly fitted at a good running store that allows returns of worn shoes that you have tried.
12. Get into the habit of taking a runner's water bottle with you, even on your short distances. This will get you used to holding it as well as keeping properly hydrated.
These are just a few of the things I think a new runner should pay attention to.1 -
TavistockToad wrote: »I remember reading a while ago that there is no point to jog slowly. It creates extra impact on your feet, knees etc. and it does not burn extra calories compared to a fast paced walk. Unless you are jogging at a moderate pace or faster I think you should stick to walking. If you want to increase the difficulty try walking faster, walking up hills, or increasing the incline on a treadmill.
Utter tosh...
Do you want me to find the study?
Yes3 -
cameronheel wrote: »#1 Before you start to do any running for distance, please get fitted by a running shop with some good running shoes tailored to your stride. If you don't you are just asking for injury as you increase the duration and frequency of your runs.
Does your Garmin have heart rate zones and have you got any idea what your max heart rate is?
The old rule is 220 - your age to get an approximate max heart rate. This is just an estimate and does not work well for everyone, but is a good place to start.
Once you have your max heart rate you should try to keep your heart rate at less than 75-80% of your max during training runs. If your Garmin is like mine you can adjust the max heart rate in the device settings and the heart rate zones will adjust accordingly. Keep your heart rate in the easy or aerobic zones. I believe this is the blue and green zone on most Garmin. You should be doing 4 out of every 5 runs at this easy pace.
The fifth run is when you can push yourself some and allow your heart rate rise into the threshold and maximum zones.
This was probably more info than you wanted, but I hope you find it useful. My info comes from a book by Matt Fitzgerald called "80/20 Running, Run Stronger and Race Faster by Training Slower". It has really helped me in my running, Good luck in your running.
I averaged at 80% according to the recorded activity (: (zone 4)
And yeah I want to get running shoes pretty soon but yknow I dont wanna spend 100-200 on quality running shoes before I even tried it once or twice and feel comfortable about going through with it!
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C25k works for many, but if you can already run for 4.6 km. without needing to walk, I would just go with straight running. However, as said above, slow it down. That is both to prevent injury and because there are adaptations the body makes when running more slowly that are necessary for running longer. Every other day is best for beginners, since you don't want to overstress the muscles and joints. You can continue to walk on your off days as that puts less stress on the body. Definitely get decent shoes that fit your way of moving. If you decide not to continue running, you can always wear them for walking, so the money won't be wasted. Don't increase your distance too quickly. The general rule of thumb is about 10% per week, though that works best for people running more than 10 mpw and less than 30.0
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TavistockToad wrote: »TavistockToad wrote: »I remember reading a while ago that there is no point to jog slowly. It creates extra impact on your feet, knees etc. and it does not burn extra calories compared to a fast paced walk. Unless you are jogging at a moderate pace or faster I think you should stick to walking. If you want to increase the difficulty try walking faster, walking up hills, or increasing the incline on a treadmill.
Utter tosh...
Do you want me to find the study?
Yes
I'd also like to see the study.
The point of running slowly is to acclimate your body to running... at all...
Running too far, too fast, is going to injure you much more quickly than running too slow.. too short. After 20 years of running... the only thing that has worked to get me through running.. was C25K.3 -
BlueberryJoghurt wrote: »Hey guys!
So to be honest, I used to be a real "pc potatoe" But I got myself a garmin vivosmart HR at the start of May, after already having lost the majority of the weight I wanted to lose.
Since I got it Ive been hitting (current goal streak: 45days) 10k steps each day minimum ( last 3 weeks I had 120k each week) mostly from walking, either omw ro work or in my free time.
So since I got used to walking this much and quite liking it, I thought Id step it up and signed up for a business run in september (I think its about 4,2 or 4,6km) and went for my first jog last night. According to my garmin I went for 24:30 min with 4,5km (altough I dont neccessarily trust the distance so I found a runners route near me for my next jog). Average HR being 157bpm. *1*
I felt quite good afterwards and it didnt seem like too much of a strain except that at some point afterwards my lungs hurt for about 5ish mins and I wanted to rip them out ...
Tonight, in 6ish hours, I wanna give it a go with the meassured distance and so I thought Id ask for any general advice. *1*
From what I read in the "So you wanna start running" thread, Im unsure if Im going too fast. I used to do elliptical for 30-45min 3 times a week with an avergae HR keeping at about 135bpm for about a month but I really dont know how to judge my fitness level because I really only started "moving" some 60ish days ago.
Side note, I dont have actual running shoes yet cause I first wanna get into this a little before making such an investement and Ill probably have to invest in some running clothing as well since my excess skin does move quite a bit if I dont tie my joggers tight enough.
So thoughts about this? Too fast? Just right? Any other good articles/threads about this? Any beginners runner groupon here youd recommend?
Thanks in advance
1 Take tonight off from running.
2 Get running shoes.
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@MobyCarp thanks a lot!
I didnt quote as I didnt want that wall of text to be copied!
Ill try the singing thing I guess, since Im listening to music with my arm strap/phone thing anyways!
Hmm I already guessed Im going too fast
but I wanted to be sure.
Ill try to go slower today but I didnt actually feel like I was going too fast yesterday and tried to make sure I get down to a pace I could handle. Ill guess the singing/talking to myself (shouldnt be too bad cause I run middle of the night) part should slow me down quite a bit!
Thanks again for the input
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http://www.livestrong.com/article/336955-is-power-walking-better-than-running-to-lose-weight/
I am still looking for a study. But it is time over distance. If you do a fast walk at 4.5 mph or do a slow jog at 4.5 mph you are going to burn the same amount of calories but the jogging creates extra force on your joints and feet.0 -
TavistockToad wrote: »I remember reading a while ago that there is no point to jog slowly. It creates extra impact on your feet, knees etc. and it does not burn extra calories compared to a fast paced walk. Unless you are jogging at a moderate pace or faster I think you should stick to walking. If you want to increase the difficulty try walking faster, walking up hills, or increasing the incline on a treadmill.
Utter tosh...
Do you want me to find the study?
Yes please, as I somehow doubt it's a "study". There is empirical evidence that running does not damage joints (I can cite studies for that) and the assertion in respect to calories is utterly incorrect (unless one is comparing race walking at more than 5mph) Running, on average burns roughly double the number of calories for a given distance (evidence based).
If you knew the first thing about running you would also know that one of the most valuable tools a runner has is the long, slow distance which builds endurance. Different paces provide varying benefits.
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[/quote]
Yes please, as I somehow doubt it's a "study". There is empirical evidence that running does not damage joints (I can cite studies for that) and the assertion in respect to calories is utterly incorrect (unless one is comparing race walking at more than 5mph) Running, on average burns roughly double the number of calories for a given distance (evidence based).
If you knew the first thing about running you would also know that one of the most valuable tools a runner has is the long, slow distance which builds endurance. Different paces provide varying benefits.
[/quote]
I am not talking about running, there was an article in NPR recently that touted the benefits of running and joint health. I am talking about jogging at a slow pace.
http://www.stack.com/a/jogging-counterproductive
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BlueberryJoghurt wrote: »@MobyCarp thanks a lot!
I didnt quote as I didnt want that wall of text to be copied!
Ill try the singing thing I guess, since Im listening to music with my arm strap/phone thing anyways!
Hmm I already guessed Im going too fast but I wanted to be sure.
Ill try to go slower today but I didnt actually feel like I was going too fast yesterday and tried to make sure I get down to a pace I could handle. Ill guess the singing/talking to myself (shouldnt be too bad cause I run middle of the night) part should slow me down quite a bit!
Thanks again for the input
I had to slow down so much initially to keep my heart rate down I could almost walk faster than I was running. Then again I am 50, probably a bit older than you and I was more overweight when I started. But as your cardio endurance improves, so will your pace. In other words, you will be able to run faster as you maintain a low heart rate. It just takes a little time.
I also agree that being a brand new runner you should limit your running to no more than every other day initially and give your body time to heal.0 -
Oh ok just saw all the other answers, thanks a ton!
Tbh I was hesitant to even get the garmin device at first cause I thought it might be wasted money but it motivated and helped me a great deal and Ill go to my local running store tommorow for a pair of shoes!
I currently got mens Nike Tanjun which I bought for walking. (are those good enough? they feel pretty good for walking/running - theyre about a month old now)
The reason I cant do a proper schedule for me is shifts, I got off till wednesday but then two late shifts followed by two nightshifts and next week early again. I try to keep running to early morning or middle of the night because of the temperatures and Ill try to get "rest" days in but I cant really do the "run every second day" thing. I had the same scheduling problems with the gym but in addition gym opening hours.
About being hydrated, the route I picked has 2 water hydrants on it but Ill have a look at water bottles specifically for running! Which brings me to the point of, does anyone have recommendations for compression gear for loose skin?
Thanks again
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http://www.livestrong.com/article/336955-is-power-walking-better-than-running-to-lose-weight/
I am still looking for a study. But it is time over distance. If you do a fast walk at 4.5 mph or do a slow jog at 4.5 mph you are going to burn the same amount of calories but the jogging creates extra force on your joints and feet.
Yes, if you can walk 4.5+ mph then for calorie burning it's equal to running at that pace.
How many people can walk a 12 minute mile?
I can... but I'm not everyone.0 -
Use whatever speed you want, walk 3.5mph vs jog 3.5mph. I knew a guy in the Army that could walk that fast too. He broke his back and had a PT waiver, walked whatever distance he had to for his PT test instead of running.
http://www.stack.com/a/jogging-counterproductive0 -
Just looked up the times for walking, he did not walk at that fast of a pace. But I doubt you do either stan.0
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Never mind stan. I was thinking about 2 mile times.0
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Never mind stan. I was thinking about 2 mile times.
It's all good.
Converting between Mph and minutes per mile makes my head ache too..
I just checked my log from a 10K I did(run/walk) back in May. I did fairly deliberate intervals because I was looking at it as a training event for my PFT rather than a full race... My finish time was 70 minutes... My slowest walking pace was 14:30 and my fastest was 11:30.1 -
Have you found the study yet @PPumpItUp ?0
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TavistockToad wrote: »Have you found the study yet @PPumpItUp ?
He's quoting a broscience article that considers anything less than sprinting to be "jogging"......6 -
BrianSharpe wrote: »TavistockToad wrote: »Have you found the study yet @PPumpItUp ?
He's quoting a broscience article that considers anything less than sprinting to be "jogging"......
Well now that is mighty surprising... (*written in sarcasm font)0 -
The article is from an associate professor at the University of Central Florida...0
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*adjunct0
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Here's a good article on the subject.
It doesn't quite agree with @PPumpItUp. But it could certainly have contributed to his confusion.
http://www.runnersworld.com/peak-performance/running-v-walking-how-many-calories-will-you-burn0 -
Maybe I am wrong. It made sense to me but I cannot find any academic journal articles to back up my belief.1
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I know it's quite expensive, but definitely get fitted for running shoes. It makes such a huge difference. If it turns out you don't like running (doubtful), you'll just end up with the most comfortable pair of daily wear shoes ever!0
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