Successful Running 101

cparter

Hello again my friends as I have posted many topics about my glorious adventures of weight loss/fitness and Gods good grace, mercy and blessings; here is another note of encouragement/success.

This topic is to update those who have followed my journey in weight loss and running and those who want to be encouraged that they too can achieve. I had been sedentary for 3 plus years and had trouble jogging a quarter mile; in fact I could not jog that distance without stopping out of breath. I was 235 lbs and my body could not carry that stress. I did not attempt to jog again until my weight was down to 208 and by then my body was able to handle the initial shock although it was a burdensome journey.

I started running (jogging in reality) at the end of June after my initial weight loss and below are my stats from that point to now. The first victory was defeating my mind (mind is the first obstacle when it comes to longer distances). I then had to re-educate myself to ensure I got started on the right track (was a long distance runner in high school). I did all this through constantly reading, eating according to my goals/recommendations from the various runners articles/websites, proper hydration, correct running equipment (shoes fitted for my running style, etc) and the adjusting my goals based on multiple plans instead of one.

June: Starting distance/time 2 miles in 25 minutes
End of June: 3 miles 39 minutes
July Best run: 4.17 miles in 40:46 9:46 per mile pace, also Longest Distance since starting
August Best run: 5.18 miles in 43:38 with a 8:26 per mile pace
August Longest run: 8 miles in 1:20:15 with just over a 10 minute per mile pace
September Best run: 7 miles in 1:02:52 at a 8:59 per mile pace (also a point when I changed training to HRM training)
September Longest Run: 19 miles 3:21:52 at a 10:37 per mile pace <Did this without any inclination of walking>

Not everyone will be able to achieve this but if you have seen a doctor, does not have bone, joint, or any other structural condition most of you will be able to. The journey first starts with the mind and ends with listening to your body. I ice and stretch all the time. I eat my exercise calories, rest and hydrate. I do not look at running as a chore (controlling your outlook on it) but as a way of being free. I do not have my time where I want it to be yet but I am well on my way from humble beginnings to eventually becoming a true runner. I planned initially for a half as a weight loss reward and then changed my mind to a full. Now, in my thoughts (I have already singed up for and paid for a full in March 2011) I am considering the idea of a 50 miler but one milestone at a time. If that does come in to play that will be another update. :laugh:

The bottom line is any good fitness goal starts with what you eat and ends in what you eat. Next you have to always educate yourself and be willing to adjust. Listen to your body and if you are a runner, ice sore muscles and if you have to take days off to heal, do so. I started out too fast and injured my calf so I took a week off and it has not bothered me since because I slowed down and "listened" to my body from there out.

This is a delicate journey but a rewarding one. I wish you all the best and hope this encourages others who want to run but fear it or do not know where to start. I have helped some of you who had trouble running initially and now have actually met milestones using the sensible advice I provided. If anyone who wants to start a program and do not have joint, bone, or other structural issues feel free to either ask her or send me a message. I am here to serve and my time is well spent assisting any of you who wants to take this dive.

Be blessed as always and Live Strong.

Carlos :flowerforyou: :drinker:

Natural

nice work. i'm a newbie to running, somewhat. i would only do the treadmill, but it hurts my shins, so now i'm outside running. 8 miles yesterday, 2nd day outside. it's fun.

congrats on your progress.

cparter

nice work. i'm a newbie to running, somewhat. i would only do the treadmill, but it hurts my shins, so now i'm outside running. 8 miles yesterday, 2nd day outside. it's fun.

congrats on your progress.

Thanks. 8 miles is quite an accomplishment. It is good to alternate between the treadmill (due to the surface is more giving) and outside. The thing you should remember though is difference surfaces may require different running shoes which is why you may have had the problem with your shins. Also, always ice those sore areas. Running etc. and some of the foot locker (not all) have running shoe experts that can assist you in this and help you use the right equipment based on your running style and the surface you are running on. One other note; Running styles change based on distance and surfaces. Do a little research on treadmill running and you will be surprised on the suggestions.

God speed in your journey and update me on your adventure. Looking forward to seeing you embrace this freedom that I have obtained as well.

tburnett80

Thanks Carlos. I haven't started my 26 week training yet, but I will soon. I just have to purchase the knee band. Question: In the 26 week training program it mentions to walk for a week. Does this prepare your leg muscles for the walk run intervals? And if so how fast should i be walking?

cparter

Thanks Carlos. I haven't started my 26 week training yet, but I will soon. I just have to purchase the knee band. Question: In the 26 week training program it mentions to walk for a week. Does this prepare your leg muscles for the walk run intervals? And if so how fast should i be walking?

The walking gets your body adjusted to moving and awakens your muscles. I would suggest a brisk pace in the beginning. This will get your heart rate up and get your body use to some pounding. The second week has you running/walking which should be balanced like in 5 minutes walking, 5 minutes, jogging, 5 minutes walking, 5 minutes jogging, with a 5 minute walk cool down. I believe that second week states to walk/run (jog) for 20 minutes so the 5 minute walk in the end I just added on is an addition based on your need to cool down from any running activity and then stretch. The walking the second week will not be as brisk as the pace of the first week because it is designed to get your heart rate down in preparation for your next running interval.

DizzieLittleLifter

catching this for later

Mindful_Trent

Great post. I always HATED running/jogging growing up - I wasn't very good at it and have never been that athletic. I've been overweight most of my life.

I decided that it was ridiculous to dislike something that I haven't really tried seriously, so I made the decision to challenge myself and give it a try. I'm now convinced jogging/running is now a permanent part of my lifestyle. :bigsmile:

I would highly recommend the Couch-to-5k program for anyone who doesn't have any experience running but who would like to try. It's a great way to ease into it. I'm finishing it up this week.

As evidence of my progress, I ran a 5k both yesterday AND today (just around a local track)- I've signed up for my 1st 5k race in October. I'm not fast yet - My 5k time is about 35 minutes, but it's respectable. About 11 1/2 minutes per mile. Considering I'd never jogged/run for longer than a minute or two at a time before this summer, that's not bad at all!

cparter

Great post. I always HATED running/jogging growing up - I wasn't very good at it and have never been that athletic. I've been overweight most of my life.

I decided that it was ridiculous to dislike something that I haven't really tried seriously, so I made the decision to challenge myself and give it a try. I'm now convinced jogging/running is now a permanent part of my lifestyle. :bigsmile:

I would highly recommend the Couch-to-5k program for anyone who doesn't have any experience running but who would like to try. It's a great way to ease into it. I'm finishing it up this week.

As evidence of my progress, I ran a 5k both yesterday AND today (just around a local track)- I've signed up for my 1st 5k race in October. I'm not fast yet - My 5k time is about 35 minutes, but it's respectable. About 11 1/2 minutes per mile. Considering I'd never jogged/run for longer than a minute or two at a time before this summer, that's not bad at all!

Great testimony. It shows that if you are willing to open your mind you will accomplish much. I agree couch to 5k is a great start for many. That is exactly similar to what Tburnett and I were discussing in the 26 week program. The program is equipped to prepare you from a 5k up to a marathon if you are willing to go that far. To run the 5k it takes you through a steady 10 week program and additional 16 weeks for a marathon. The program also detains your nutrition, hydration, equipment, injury prevention, rest, mental training and a host of other important aspects. The program I introduced her to is www.marathonrookie.com. It has a wealthy of knowledge for beginners. I started there but I since advanced on to micoach, smartcoach and nike + as well as other running sites. I expand my resource across many after reaching 13.46 miles to enable myself a more sustained growth. I opened up a whole new world by combining the resources into my own.

Good job on those 5ks and 35 minutes is nothing to frown at. That is quite an accomplishment and as you lose weight and embrace this new life style the distance will increase and the times will get better.

I feel like Forest Gump at times since I have fallen in love with running.

clipsychic

Great info! Thanks!

cparter

Great info! Thanks!

You are welcome. Also, if you are a beginner and want some pointers use the website www.marathonrookie.com

It has great informative links and is free which makes it even more appealing. Will get you from the couch to a 5k or a marathon. It gives you a world of opportunities.