Running Questions

LeGaCyGiAnT124

I am new to running on the treadmill ( Started around a month and a half ago) and have a few questions for you guys that have been doing it for way longer than I have. I noticed yesterday a woman around my age (early 20's), and noticed she had her incline set a 6.5 and and her speed between 6-8mph. She ended up running with that same incline for 3 miles, and did that in 27 minutes. That is 9 minute miles WITH the incline.

I know I am just starting out and have a lot of training to do to be a better runner, but here are a few questions for you guys that run marathons and that sort of thing.

1) Do you eventually just build up so much stamina/endurance that you can run for MILES without fatiguing?

2) When do you actually start losing juice (Or is it the whole time, yet your body allows you to keep going?)

My fastest mile without the incline is 9 minutes. That is pretty fast FOR ME and I am happy with it, but it was a little disappointing seeing someone else do it with a crazy incline doing 9 minutes miles consecutively. I can also run for a mile and a half tops before I am dead and have to stop. It just amazes me how people can keep going and going.

-Brandon

SonicDeathMonkey80

1) Yes. And that's accomplished by many slow miles over time.

2) Losing juice (or glycogen, w/e) varies from person to person. I lose it after 2.5hrs running, but to the extent of impaired speed, not the ability to "run."

When you can, run outside and see what your mile time really is.

mattbirchfield

Brandon,

The important thing to remember is that your have only been running about a month and a half. It may have taken her years to get to where she is today. So, don't compare your self to other people like that. Instead, use them as a goal to eventually reach. As far as losing juice, everyone has their own wall, but I am working on running a half marathon in March, and I usually start taking gu or something like that about the 4-5 mile point, then one each mile to keep my glycogen up so I wont crash.

Matt

LeGaCyGiAnT124

Do you guys think the treadmill is easier/harder than running outside?

Wont be able to run outside ATLEAST for a few weeks. Still snow everywhere and too cold. I can't handle running in the cold. It hurts my chest way too bad.

How long have you guys been running for?

rybo

First rule of running for beginners, never compare yourself to another runner. Your life will be so much easier that way.

1) yes, usually. The more miles you run, the better you'll get at building endruance. But you want to keep it easy miles. Killing yourself running hard every run, burns you out and runs a higher risk of injury. Lots of factors will play into how quickly you build endurance.

2) See above. The more you run, and get accustomed to running the easier it gets to run longer.

A big tip to be able to run longer, is run slower. Too many beginners run too fast.

LeGaCyGiAnT124

Also, do you guys take any sort of supplements or anything like that?

SonicDeathMonkey80

Also, do you guys take any sort of supplements or anything like that?

Coffee

LeGaCyGiAnT124

First rule of running for beginners, never compare yourself to another runner. Your life will be so much easier that way.

1) yes, usually. The more miles you run, the better you'll get at building endruance. But you want to keep it easy miles. Killing yourself running hard every run, burns you out and runs a higher risk of injury. Lots of factors will play into how quickly you build endurance.

2) See above. The more you run, and get accustomed to running the easier it gets to run longer.

A big tip to be able to run longer, is run slower. Too many beginners run too fast.

I agree with running too fast. I feel comfortable around a 5.5 because it's not too hard on my body and it feels comfortable. My legs are really short too, so anything much faster than that makes me take larger strides which tire me out way faster.

LeGaCyGiAnT124

Also, do you guys take any sort of supplements or anything like that?

Coffee

Lol.

Why can't I run marathons by now then? :laugh: :laugh:

eldamiano

I am new to running on the treadmill ( Started around a month and a half ago) and have a few questions for you guys that have been doing it for way longer than I have. I noticed yesterday a woman around my age (early 20's), and noticed she had her incline set a 6.5 and and her speed between 6-8mph. She ended up running with that same incline for 3 miles, and did that in 27 minutes. That is 9 minute miles WITH the incline.

I know I am just starting out and have a lot of training to do to be a better runner, but here are a few questions for you guys that run marathons and that sort of thing.

1) Do you eventually just build up so much stamina/endurance that you can run for MILES without fatiguing?

2) When do you actually start losing juice (Or is it the whole time, yet your body allows you to keep going?)

My fastest mile without the incline is 9 minutes. That is pretty fast FOR ME and I am happy with it, but it was a little disappointing seeing someone else do it with a crazy incline doing 9 minutes miles consecutively. I can also run for a mile and a half tops before I am dead and have to stop. It just amazes me how people can keep going and going.

-Brandon

My first recommendation is always to run in the street and not the treadmill. Treadmills do some of the work for you, the energy to pull your leg back, etc.

Q1) Everybody fatigues. If we didnt, we would just be able to sprint for miles on end. Long distance running is about managing your fatigue.

Q2) Really this is related to Q1. However, we work in the same way as a car. A car will burn more petrol if asked to go quicker, so to get from A to B on limited petrol, you would have to go at a sensible pace, rather than max speed.

PeteWhoLikesToRunAlot

Running is completely individual. You can't really compare yourself to someone else when you've just started and they've been at it for a while. You need to build an aerobic base by building up slowly. As you build your aerobic base, your stamina will increase and you'll be able to go further without getting winded.

The most common mistake that people just starting out make is going out too fast. It sounds like 9:00 is a hard effort for you. Cut it back to ~9:30 or ~10:00 and you'll be able to go further.

Give it time. It gets easier.

MGreensides

I began running 10mths ago and couldn't run for longer then 90 seconds without stopping for a walk break. I was presistant with doing as much as i could and the progress is astounding. I ran 94km's in the month of January and am training for my first half marathon.

Don't compare yourself to others, compare to your last run. And get off the dreadmill!!!

Also want to add that I strongly believe in 10/1's for any distance over 5k. Run 10mins walk 1min.

LeGaCyGiAnT124

^^^ How long can you jog now without stopping? I know this isn't the main point to running, but I am just curious how big of a build up you got in 10 months.

I could probably do the 10 mins of jogging and then take a break. I guess it depends on what speed I set it at.

MGreensides

I can do a 5k without stopping to walk but since I follow 10/1 I'm not really sure how far I could go. Also, I'm a slow runner but that doesn't bother me one bit. A mile is a mile, wether its a 10min mile or 15min mile. My ave pace is 7:30km

LeGaCyGiAnT124

Thanks for the response! I think I am doing just fine starting out. I was merely curious how long it would take to build up enough endurance for running long distances. Run, Run, RUN!!!

benefiting

Do you guys think the treadmill is easier/harder than running outside?

Wont be able to run outside ATLEAST for a few weeks. Still snow everywhere and too cold. I can't handle running in the cold. It hurts my chest way too bad.

How long have you guys been running for?

I believe so. I'm only a new to running too - I started outdoors running on the 2/2. I highly suggest if you decide to go outside to get a 5K program. It gradually builds you up over time.

Some things to remember:
Breathe, breathe, breathe. Focus on your breath.
Slow down if you need too, even if it's a jog or just a fast walk.
Use something like RunKeeper to track your run/walk. When you see you went further or have a faster pace you feel so proud!

Don't give up, I am jogging at 90 seconds right now but last week I only did 60 seconds per running interval.

LeGaCyGiAnT124

Do you guys think the treadmill is easier/harder than running outside?

Wont be able to run outside ATLEAST for a few weeks. Still snow everywhere and too cold. I can't handle running in the cold. It hurts my chest way too bad.

How long have you guys been running for?

I believe so. I'm only a new to running too - I started outdoors running on the 2/2. I highly suggest if you decide to go outside to get a 5K program. It gradually builds you up over time.

Some things to remember:
Breathe, breathe, breathe. Focus on your breath.
Slow down if you need too, even if it's a jog or just a fast walk.
Use something like RunKeeper to track your run/walk. When you see you went further or have a faster pace you feel so proud!

Don't give up, I am jogging at 90 seconds right now but last week I only did 60 seconds per running interval.

Are you saying just make it so that I am doing a 5K when I am able to go outside and run? Little confused on what you meant.

I do focus on my breathing as well. It is something that I became accustomed to a few years ago from racing quads. I would become fatigued very quickly if I wasn't breathing correctly. I probably look extremely stupid running, but it's whatever. I make faces when I breathe for sure. It seems to help me.

I will have to try that app when the weather breaks as well.

What do you mean you are jogging at 90 seconds? Like you jog that then stop or what do you mean? A little thrown off :P

czmmom

I agree with most everyone who has posted. I started on the treadmill before running outside. It takes time to build up endurance to run faster. I started out running a 9:30-10 min mile depending on how far I was running. Since then I have worked my way to running a 8:30-9 min mile most of the time. I am actually working on slowing myself down for longer runs. It took me about 3 years to get there. My speed has picked up as I have added miles to my running. I don't do speed work or hills(on purpose at least. My whole neighborhood is hills so I guess I inadvertently do them all the time :-) )

As far as running outside or treadmill being better. Personally I like running outside and live in an area where I can run most of the winter outside. The cold doesn't bother me and if it gets really cold (less than 20 degrees) it doesn't last and I can run when it's a tad warmer. I can't run nearly as long on a treadmill as I can outside. When I transitioned from the treadmill to outside, I had a hard time. Some people don't have as hard a time as I did. Some people swear by running outside and some people swear by treadmill running. Do what is best for you!!

SonicDeathMonkey80

Here's what a year can do for you, and mind you I was a couch potato with residual fitness from a short running stint a couple years prior:

http://www.myfitnesspal.com/blog/SonicDeathMonkey80?month=201312

My big issue from Jan-Apr of last year was trying to win a medal every time I would do a training run. I focused too much on maintaining an 8min/mi, and I was so banged up every day because of it. Once I slowed it down to 9:30ish and increased my volume, my results went through the roof (relatively). And I did no speedwork until just last month (training for a 30 Mar HM).

benefiting

Are you saying just make it so that I am doing a 5K when I am able to go outside and run? Little confused on what you meant.

I simple meant get an app that trains you do to 5K first - for instance I use C25K. I also have Zombies, Run 5K (haven't used it yet).

What do you mean you are jogging at 90 seconds? Like you jog that then stop or what do you mean? A little thrown off :P

With the program you do a certain amount of time running/jogging and then you walk. If you went with C25K your first 3 sessions will be 8 lots of 60 seconds of running/jogging and 90 seconds of walking I believe.

mumblemagic

Running is completely individual. You can't really compare yourself to someone else when you've just started and they've been at it for a while. You need to build an aerobic base by building up slowly. As you build your aerobic base, your stamina will increase and you'll be able to go further without getting winded.

The most common mistake that people just starting out make is going out too fast. It sounds like 9:00 is a hard effort for you. Cut it back to ~9:30 or ~10:00 and you'll be able to go further.

Give it time. It gets easier.

Agree with the too fast. I was a beginner in July last year. I've been working through the C25K. It's taking me ages to get through it! I've had a few bouts of illness, some busy times when I haven't had a chance to get out, and been on holiday, so it's not really surprising that it's taking me a while.

C25K programmes vary widely. I'm using the free NHS podcasts:
http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx
You can download them on itunes as a package, or individual weeks if you don't have itunes.

Anyway, back on topic, I am running at about 7 mins per km at the moment, which is about 12 mins per mile. I suggest going slower than 9 mins per mile. Also, if you can run outside, do: it gets fresh air, and is harder (apparently it takes 25% less energy to run at the same pace on the treadmill).

dpwellman

In my experience, the fastest way to become a stronger runner is hill work (fartleks or repeats). Couple that with strength training (6 RM of SLDLs, calf raises, and squats) and whatever core work one can fit in, miles will just fly by.

Of course all this assumes that one has followed the ultimate, cardinal rule of running: get fitted.

Now for long races or overnight relays I stay propped up on NSAIDs and copious amounts of stretching. And protein.

KyleB65

A lot of great responses here!

I will add my voice to the fray!

Add distance SLOWLY!!! As a rough rule, do not add more than 10% per week.

The program I have followed has 2-3 week day runs that includes sprints, hills and steady pace. Followed by a Sunday long run. The long run is a 10:1 run. 10min running slow pace with a 1 min walk. Repeated over the target distance. Long run is to train your body how to deal with the strain of the distance.

There are lots of smart phone running apps along with tons of books on how to train. With a little research you will find a program that works for you.

If you have the opportunity to run with a group I suggest you give this a try. It's a great way to maintain the commitment and motivation.

Most important aspect of running. Have fun!

michellewelch2010

Hey Brandon,

I would suggest an iPhone app or the system you can buy that worked awesome for me training for a marathon, but it can be used to just improve whatever you got going for you right now. It's the Adidas miCoach. There's so many different programs on there to get you to run faster, further, harder! I first bought the system that comes with a shoe sensor, HR sensor and the little computer where you select your workouts from. But now they have an app and accessories for the iPhone to make your phone do the exact same thing. They have come down in price since I first started using it. I found it priceless though, especially when I did any outside runs. I like that you can't start a program before you do an assessment run, and from there it sets your skill level so you don't train to hard and prevent injury. After a few months you can do more assessment runs and it will make you work harder as you get better.

http://micoach.adidas.com/


1) Do you eventually just build up so much stamina/endurance that you can run for MILES without fatiguing?

This does not happen overnight! Give yourself at least 6 months, and training on the treadmill will not be the same as outside. Outside is more difficult, yet the time passes easier because you are not a hamster on a wheel...

2) When do you actually start losing juice (Or is it the whole time, yet your body allows you to keep going?)

The first mile or two I "know I'm running"... after this point something clicks and I will run until I have to tell myself "Ok it's getting dark, or ok I'm 10 miles from home I better turn around."


Happy running!

SonicDeathMonkey80

In my experience, the fastest way to become a stronger runner is hill work (fartleks or repeats). Couple that with strength training (6 RM of SLDLs, calf raises, and squats) and whatever core work one can fit in, miles will just fly by.

Of course all this assumes that one has followed the ultimate, cardinal rule of running: get fitted.

Now for long races or overnight relays I stay propped up on NSAIDs and copious amounts of stretching. And protein.

:noway:

MeanderingMammal

Also, do you guys take any sort of supplements or anything like that?

Water

If I'm out for more than an hour I'll carry a bottle of electrolyte and a couple of gels in case I need a boost. Don't always use them.

My biggest issue with dreadmills is the boredom, I'd struggle to run more than 20 minutes indoors, but can go for a couple of hours outside.

benefiting

Also, do you guys take any sort of supplements or anything like that?

Water

Agreed and I also drink a smoothie 1/2 before I leave.

EvenThatNameIsTaken

I have heard that setting the treadmill to a slight incline (like 1 or 2) will emulate running outside. I don't know how accurate this is. I actually find it easier to run outside because there's more scenery and things to pay attention to! Can't wait till the weather gets nicer. I use MapMyRun to track my runs outside, it's very motivating.

LeGaCyGiAnT124

Awesome responses everyone!!!

That is what I love about this site. Everyone is willing to help out!!!

meshashesha2012

keep at it and run your own race without comparing yourself to others. there's always going to be someone faster.

i find it helps to keep a plan of progression that way my runs arent always at the whim of what i "feel" like doing since i can get mental blocks during a run. for instance i primarily run now on an indoor track since i tend to go late in the day when it's dark. my progression plan is based on # of times around the track rather than number of minutes since i dont want to get in the habit of always checking time when i run). i'm also doing a c25k type program (zombies, run 5k) ad there are big sections of free runs that are like 5,8, 15 minutes of running.. when i first started in january i could probably do 6 laps max but last night i was able to make it 17 laps!

also i noticed that by this time, those initial 6 laps felt pretty easy. my goal is to get to the stage where i can completely run a 5k regardless of speed it takes and from there start working on getting speedier 5k as well building endurance for a 10k.

so yeah, just keep up with it, make some weekly progressions in terms of distance/time. dont worry about speed now. an if you can try doing some runs off the treadmill

LeGaCyGiAnT124

Can one of you guys explain these running programs/plans?

What exactly is a c25k or a zombie??

Sorry for the noob questions. This is all new to my ears!