So you want to start running

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  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    biancajguymon wrote: »
    This is actually really really helpful. I was trail running (pavement and concrete just murdered my lower back) for 8-10 months and I haven't done any running for over a year and I'm looking to get back into it. Any recommendations for transitioning to pavement running? Probably a weird question, but there are no trails to my liking where I live now.

    Make sure you do some good core work (Planks, squats, deadlifts) to help shore up your back muscles and mid section. That helps out a good bit. For pavement just make sure you have nice shoes with some good cushion and work on having a good mid - fore foot landing with your foot under center mass when it hits the ground. Take it easy and slowly add on extra miles/speed.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    dancindoc508 wrote: »
    How do I cool down after the run? Does this just mean, walk a little more? I'm doing the couch to 5k and it gives 5 minutes for cool down. I just used that to walk home from the park. Also, I'm on week 7 of T25 and I'm going to do p90x3 next, can I do both? I love bring outside which is why I just started the running program.

    Cooling down just means to cut back your work to something easier. If you're running faster that could mean running slower. If you're already doing a slow easy run then walking after that is a good cool down.

    I don't see why you can't do P90x and C25k at the same time. If you're too sore or getting anything that feels like an injury just cut back on one of the programs till that gets better.
  • loratliff
    loratliff Posts: 283 Member
    _Waffle_ wrote: »
    dancindoc508 wrote: »
    How do I cool down after the run? Does this just mean, walk a little more? I'm doing the couch to 5k and it gives 5 minutes for cool down. I just used that to walk home from the park. Also, I'm on week 7 of T25 and I'm going to do p90x3 next, can I do both? I love bring outside which is why I just started the running program.

    Cooling down just means to cut back your work to something easier. If you're running faster that could mean running slower. If you're already doing a slow easy run then walking after that is a good cool down.

    Yep. For shorter runs, I'll just slow my pace, for long runs I walk it out until my heartrate has returned to resting. Whatever your body needs!
  • ccam99
    ccam99 Posts: 119 Member
    I just started an 8 week running group for beginner thru advance with a trainer at the gym to prepare for a local 5k that the gym helps sponsor. Sunday was our first run. Uphill, down hill, repeat. 2 miles. I went pretty slow, walking in some cases and I can say it felt good and I was not overly sore the next day except hip flexers and my shins. Thank you for this post and stressing the "take it slow" approach which just confirmed what the trainer has been saying as well. I am 52 years old and a first time runner.
  • LifeNewandImproved
    LifeNewandImproved Posts: 125 Member
    Just got back in from a run and I was feeling pretty good so I thought I'd share my little story.

    At one point in my life not so very long ago, I was 100 lbs overweight. I tried Couch 2 5K numerous times and failed. It got too hard too fast for me and I got demotivated for a bunch of reasons (probably the scale not cooperating in conjunction) and would just quit.

    Well I lost something like 60 lbs without running over the course of 4 years, just barely getting myself out of the 30s as far as BMI goes, but I was doing some light cardio for about 4 months before I started running. At that point I was feeling pretty good about myself, things were getting physically easier, and something happened where I went from HATING EXERCISE to at least tolerating it, knowing it was conducive to my ultimate goal.

    So I spent a whole $2.99 or whatever it was on the Zombies 5K run app. I wanted something for beginners, but I didn't want to do Couch 2 5K because that sort of had bad juju associated with it for me, since I'd failed it so many times before. It is slightly different from C25K in that you have much more flexibility in when you walk and when you run. There are a lot of intervals where your instruction is "run when you can, take breaks when you have to" - where C25K does not have that included; it's more rigid. Later on sure there are 5, 10, 20 min runs where you're to just run, but overwhelmingly, it's an "at your pace" app. And that was nice for me, because that means it's a lot harder to fail. I'd tell myself, "Hey, I ran for 18 of those 22 minutes I was supposed to run/walk, that's pretty good" and not kick myself. I did end up taking a week off at some point because I had knee pain, which made a world of difference. Anyway, so I completed the Zombies 5K program and in the end, and I was able to run 30 continuous minutes.... but not 5K. Boo. I was still running 5Ks in the low 40s min range.

    So then, I decided to pick up C25K again - but I picked an intermediate start point that I knew I could complete. I think it was week 5 or 6? And began doing that program based on distance, not time, since I was still a slow runner. And guess what, I completed that 5K run on time in the end. Took me about 36:30. I felt pretty good about that.

    Well then now what? Well turns out that running 3 miles ish continously for 3 months is the requirement for the Sub 65 min 10K FREE training program for Runkeeper so I signed up. It's a 4 month program and I happened to be 4 months away from a world famous 10K in my area.

    Well I just ran two miles at 10:30 (and two slower ones, as prescribed) which I probably wouldn't have believed I could if you told me that I would be doing that six months ago, and so far, every training this Runkeeper deal has thrown at me, I have been able to do. I trust that if it tells me to do it, I can do it, and that is pretty cool. In fact I could have probably run another at 10:30 if I really wanted to, still had gas in the tank. I ran a 73 min 10K a couple weeks ago during a long run I did at an "easy" pace. I am thinking I should be able to do this sub 65 min 10K I am training for in May. And that is pretty cool! And yeah, I was an absolute NON RUNNER in October. I really have noticed that a 10:30 mile now feels like a 15min mile felt a year ago. I am no longer coughing up lungs or anything, my cardiovascular system really did catch up! (although it took way longer than the 9 weeks Couch 2 5K takes to complete). If running is feeling too hard, just keep at it, pushing yourself a little but not too hard, and your system will catch up too, even if it takes longer than your training program says it will take in the beginning.

    So in 6 months, you too could make amazing progress! All you have to do is start, be consistent, and not quit. I still have about 20 ish lbs to lose but I might have a normal BMI before I do my 10K race. And that is really cool, since I was obese and pretty much a non-athlete just six months ago.
  • hallelo
    hallelo Posts: 1 Member
    Thank you that was really informative.
  • Marianne802
    Marianne802 Posts: 91 Member
    Still trying to teach my body to run. I get really sore at the balls of my feet and shin splints, which I have learned from this thread is a mixture of too much, too soon and maybe incorrect shoes.

    Went down to footlocker yesterday and the sales women suggested supportive shoe inserts. Do they work or should I look at buying new shoes?
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Marianne802 wrote: »
    Still trying to teach my body to run. I get really sore at the balls of my feet and shin splints, which I have learned from this thread is a mixture of too much, too soon and maybe incorrect shoes.

    Went down to footlocker yesterday and the sales women suggested supportive shoe inserts. Do they work or should I look at buying new shoes?

    I wouldn't trust footlocker. To me, orthotics are something a doctor or PT should get you into. If you have a good running store to go to, I'd start there. Fix the shoe problem first, and then if you are still having issues, see a doctor (though ice and stretching will help with shin splints)
  • Marianne802
    Marianne802 Posts: 91 Member
    ThickMcRunFast wrote: »
    Marianne802 wrote: »
    Still trying to teach my body to run. I get really sore at the balls of my feet and shin splints, which I have learned from this thread is a mixture of too much, too soon and maybe incorrect shoes.

    Went down to footlocker yesterday and the sales women suggested supportive shoe inserts. Do they work or should I look at buying new shoes?

    I wouldn't trust footlocker. To me, orthotics are something a doctor or PT should get you into. If you have a good running store to go to, I'd start there. Fix the shoe problem first, and then if you are still having issues, see a doctor (though ice and stretching will help with shin splints)

    Thanks.

    Anyone from Australia (Perth) know of a good running store. The only stores I get when I google are:

    Rebels sports
    Athletes Foot
    Jim Kidds Sports
    Foot First

    Are they the propper running stores or just retail stores similar to footlocker?

    There is a podiatrist in Mandurah that specialise in running. But if there is a cheaper option first….
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Marianne802 wrote: »
    ThickMcRunFast wrote: »
    Marianne802 wrote: »
    Still trying to teach my body to run. I get really sore at the balls of my feet and shin splints, which I have learned from this thread is a mixture of too much, too soon and maybe incorrect shoes.

    Went down to footlocker yesterday and the sales women suggested supportive shoe inserts. Do they work or should I look at buying new shoes?

    I wouldn't trust footlocker. To me, orthotics are something a doctor or PT should get you into. If you have a good running store to go to, I'd start there. Fix the shoe problem first, and then if you are still having issues, see a doctor (though ice and stretching will help with shin splints)

    Thanks.

    Anyone from Australia (Perth) know of a good running store. The only stores I get when I google are:

    Rebels sports
    Athletes Foot
    Jim Kidds Sports
    Foot First

    Are they the propper running stores or just retail stores similar to footlocker?

    There is a podiatrist in Mandurah that specialise in running. But if there is a cheaper option first….

    a quick google search turned up this place, which looks like it might have the right policies

    http://www.therunningcentre.com.au/
  • Marianne802
    Marianne802 Posts: 91 Member
    edited March 2015
    ThickMcRunFast wrote: »
    Marianne802 wrote: »
    ThickMcRunFast wrote: »
    Marianne802 wrote: »
    Still trying to teach my body to run. I get really sore at the balls of my feet and shin splints, which I have learned from this thread is a mixture of too much, too soon and maybe incorrect shoes.

    Went down to footlocker yesterday and the sales women suggested supportive shoe inserts. Do they work or should I look at buying new shoes?

    I wouldn't trust footlocker. To me, orthotics are something a doctor or PT should get you into. If you have a good running store to go to, I'd start there. Fix the shoe problem first, and then if you are still having issues, see a doctor (though ice and stretching will help with shin splints)

    Thanks.

    Anyone from Australia (Perth) know of a good running store. The only stores I get when I google are:

    Rebels sports
    Athletes Foot
    Jim Kidds Sports
    Foot First

    Are they the propper running stores or just retail stores similar to footlocker?

    There is a podiatrist in Mandurah that specialise in running. But if there is a cheaper option first….

    a quick google search turned up this place, which looks like it might have the right policies

    http://www.therunningcentre.com.au/

    Thanks for that. That store is about an hour away. Last resort I will go there. What policies do you look at?
  • shosh413
    shosh413 Posts: 135 Member
    Bump
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Marianne802 wrote: »
    ThickMcRunFast wrote: »
    Marianne802 wrote: »
    ThickMcRunFast wrote: »
    Marianne802 wrote: »
    Still trying to teach my body to run. I get really sore at the balls of my feet and shin splints, which I have learned from this thread is a mixture of too much, too soon and maybe incorrect shoes.

    Went down to footlocker yesterday and the sales women suggested supportive shoe inserts. Do they work or should I look at buying new shoes?

    I wouldn't trust footlocker. To me, orthotics are something a doctor or PT should get you into. If you have a good running store to go to, I'd start there. Fix the shoe problem first, and then if you are still having issues, see a doctor (though ice and stretching will help with shin splints)

    Thanks.

    Anyone from Australia (Perth) know of a good running store. The only stores I get when I google are:

    Rebels sports
    Athletes Foot
    Jim Kidds Sports
    Foot First

    Are they the propper running stores or just retail stores similar to footlocker?

    There is a podiatrist in Mandurah that specialise in running. But if there is a cheaper option first….

    a quick google search turned up this place, which looks like it might have the right policies

    http://www.therunningcentre.com.au/

    Thanks for that. That store is about an hour away. Last resort I will go there. What policies do you look at?

    Returns (they should have a 30 day or similar return policy, so you can take the shoes out for a few runs and still return them if you find they give you blisters or something); how they do fittings (someone watching your gait, analyzing balance etc).
  • mnishi
    mnishi Posts: 419 Member
    BUMP
  • lois1231
    lois1231 Posts: 330 Member
    I just started the couch to 5k and am overweight. I can't even run 30 seconds. I don't want to end up with plantar fasciitis. I had it in the right foot and then again in the left foot from walking on a treadmill. Each episode lasted about a year. What can I do to prevent this from happening? I am enjoying the app other than that and look forward to running days.

    Great information by the way. Any help would be appreciated.
  • tanyaL0L
    tanyaL0L Posts: 23 Member
    Great article, precise and to the point!
  • loratliff
    loratliff Posts: 283 Member
    lois1231 wrote: »
    I just started the couch to 5k and am overweight. I can't even run 30 seconds. I don't want to end up with plantar fasciitis. I had it in the right foot and then again in the left foot from walking on a treadmill. Each episode lasted about a year. What can I do to prevent this from happening? I am enjoying the app other than that and look forward to running days.

    Great information by the way. Any help would be appreciated.

    Lois, PF is a nuisance for sure but it is manageable. Have you been fitted for shoes? Also, you could try stretching out your arches with a tennis or golf ball after you run.
  • sjohnny
    sjohnny Posts: 56,142 Member
    loratliff wrote: »
    lois1231 wrote: »
    I just started the couch to 5k and am overweight. I can't even run 30 seconds. I don't want to end up with plantar fasciitis. I had it in the right foot and then again in the left foot from walking on a treadmill. Each episode lasted about a year. What can I do to prevent this from happening? I am enjoying the app other than that and look forward to running days.

    Great information by the way. Any help would be appreciated.

    Lois, PF is a nuisance for sure but it is manageable. Have you been fitted for shoes? Also, you could try stretching out your arches with a tennis or golf ball after you run.

    Using a golf ball or baseball on your calves can help as well.
  • mhanispeedy
    mhanispeedy Posts: 50 Member
    I can run but too shy to run on treadmill in gym
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Shesky123 wrote: »
    Try this bad boy...helped me out all day!!

    Its a PDF download called (removed download name)

    (removed Link)

    Try it, share it, pass the word :smiley:

    Please read the guidelines. Aside from spamming, this has nothing to do with the thread you decided to post on.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Shesky123 wrote: »
    Try this bad boy...helped me out all day!!

    Its a PDF download called "7 Keys To Body Transformation"

    Try it, share it, pass the word :smiley:

    Plz to not spam my thread about running. Bye now.
  • shanaber
    shanaber Posts: 6,423 Member
    lois1231 wrote: »
    I just started the couch to 5k and am overweight. I can't even run 30 seconds. I don't want to end up with plantar fasciitis. I had it in the right foot and then again in the left foot from walking on a treadmill. Each episode lasted about a year. What can I do to prevent this from happening? I am enjoying the app other than that and look forward to running days.

    Great information by the way. Any help would be appreciated.

    This has some great exercises to help prevent plantar fasciitis
    http://www.runnersworld.com/workouts/the-body-shop-arch-enemy

    I tore my fascia and while it took time to recover I am now back running many miles each week with no pain. You just have to stretch before and after you run, both feet and calves!
    I do this before every run - http://www.runnersworld.com/stretching/toes-pose
  • DM01234
    DM01234 Posts: 317 Member
    shanaber wrote: »
    This has some great exercises to help prevent plantar fasciitis
    http://www.runnersworld.com/workouts/the-body-shop-arch-enemy

    I tore my fascia and while it took time to recover I am now back running many miles each week with no pain. You just have to stretch before and after you run, both feet and calves!
    I do this before every run - http://www.runnersworld.com/stretching/toes-pose

    I hate to consider myself in the runner category compared to many of you, but will say that the 2nd link you posted are what I do and find helpful as well.

    OP - Runnersworld has so much to offer for help, so be sure to explore the site!
  • AmerTunsi
    AmerTunsi Posts: 655 Member
    Thank you!
  • mema_king
    mema_king Posts: 52 Member
    Thanks for posting this, I found it really useful. Am currently doing week four of C25K and was told recently by someone that i've not got the right body shape to be a runner, so reading this made me smile. Thanks E
  • sjohnny
    sjohnny Posts: 56,142 Member
    mema_king wrote: »
    Thanks for posting this, I found it really useful. Am currently doing week four of C25K and was told recently by someone that i've not got the right body shape to be a runner, so reading this made me smile. Thanks E

    If your body is people shaped it's the right shape.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    sjohnny wrote: »
    mema_king wrote: »
    Thanks for posting this, I found it really useful. Am currently doing week four of C25K and was told recently by someone that i've not got the right body shape to be a runner, so reading this made me smile. Thanks E

    If your body is people shaped it's the right shape.

    Mine is fruit shaped and I can still run.
  • STACYINOC
    STACYINOC Posts: 75 Member
    Great post, thanks!!!
  • loratliff
    loratliff Posts: 283 Member
    mema_king wrote: »
    Thanks for posting this, I found it really useful. Am currently doing week four of C25K and was told recently by someone that i've not got the right body shape to be a runner, so reading this made me smile. Thanks E

    Anyone can be a runner. :smile: http://abcnews.go.com/US/photo-finish-captures-kentucky-cop-helping-woman-weight/story?id=29838779
  • Marianne802
    Marianne802 Posts: 91 Member
    Started C25K week one, again. Went to a podiatrist to sort out varous feet problem and he solved one of them for me, shin splints, showed me some good handy stretches that worked a treat.

    I find my stamina fine, its my legs, they seem heavy when I run, I assume this is something that gets stronger in time. Is there any particular weight training I can do to help speed this part up.

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