So I started running... questions

Francl27

Yesterday I went out for a walk and decided to give running a shot, and I ended up running the whole 3 miles (it took 35 minutes, so it's not fantastic by any means, but still... first run in 18 years). I'm surprisingly not that sore today, but my lungs still feel it... Is that normal?

Also, how often do you run? And what do you eat before and after? I'd pretty much have to do it either before dinner (when I'm typically starving) or after (puke danger?) or in the morning between breakfast and lunch.

My last question - it's too hot in the Summer to run, unless I do it at 7am (which is not entirely undoable), but then it's very humid too, so anyway, I'd probably have to run on the treadmill... but I'm a bit scared of doing that, it seems really awkward... any tip?

PrairieRunner2015

First off, congrats!

Was the run a steady run (No walking intervals?)? If it was, you may want to ease into it through a run/walk cycle. You may very well have the aerobic capacity to run 3 miles, but other parts of your body may not (bones, joints, tendons......). If you do too many miles too soon, or run too fast too soon, it can result in an overuse injury. One of the many c25K programs is an excellent, and safe, ways to start a running program.

If you pushed yourself pretty hard and was huffing and puffing, I can see feeling it in your lungs. If this was the case, you were probably running too fast for where you are at in regards to running. Most training runs (for us beginners (I've been running for just over a year and consider myself a beginner still.)), should be ran at a pace (speed) in which we could converse with someone (Not talking regularly, but also not being able to say more than 3 or 4 words at a time.). I get this after I do a run which incorporates speed work, or a race. I have come to like the feeling, but don't chase after it. I have no idea what causes it or to interpret what it indicates.

I run 5 days a week, and am leading up to running 46 miles in my final week in training for a Marathon. When I started out, I ran 4 days a week (I forget the c25K program I used). The thing to take away from this is not to think "I can't run that many miles!" to "I will gradually build to that level.". By gradually building your running base you are much less likely to incur a running injury. I was thick headed and ignored this advice......I, not so surprisingly, had incurred two overuse injuries in my first year of running. I have now stuck to running plans, figured how to use running calculators to figure good training paces, and incorporated a lot of post run stretching and foam rolling with much success.

I actually started out running on a treadmill. It was inside (climate controlled) and I could set the speed and incline to whatever I wanted. With that said, there is a difference between running on a treadmill and running outside / on a track. It will feel weird/different when going from one to the other. Just adjust speed and distance a little and work your way back up as you become acclimated.

Either way you go, get fitted for running shoes. It's amazing what a good pair of properly fitted shoes can do for you.

Dagnova

3 miles, that's an excellent start! I exercise with many friends and every now and then I run with someone who didn't run before - or not in a long time. They are never able to run this far.

Personally I started running again after a long time of inactivity by first taking a few months of just walking. I was 106 kg and didn't want to even think about running. I tracked how much I walked in a week and expanded this more and more. I walked to supermarkets, to university, to friends, to shops, to my garden and in nature. I got stronger and my weight started dropping (it also helped that I made a lot of changes in my diet).

Anyways then I was ready to start running, and I started by doing a small run of a few kilometers. I don't remember how long this run was, how often I ran, you know everything that's interesting. But I do know that I gradually built my exercise routine, though sometimes I did too much too soon because of my great enthusiasm.

I am not an expert, but I advice this from my experience:
1) always listen to your body. If you have pain, you don't train. If your muscles are very sore then just take a walk or take a rest day. It's not strange that you feel your lungs, I also have it sometimes after I push myself pretty hard. It'll go over.
2) start by running two or three times per week and start with small distances of a 3-5 kilometers. Run slowly the whole way one day and another do interval training.
3) trust your body on becoming stronger over time, it will. it may take some time to notice the changes but you will. everything can improve; your breathing, your speed, your cardiovascular system, muscles, etc. And of course your weight.
4) track how many kilometers you run in a week and if you feel fine at the end of the week, add 5-10% distance to your next week. If it was really hard then don't add anything for the next week. There's no need to hurry, this only leads to injury.
5) about eating; I eat a banana before running and make sure I eat my meal afterwards (I don't like to run with a full stomach). So go before dinner but make sure that you have something to burn - doesn't have to be much. In the morning is also fine.
6) I haven't run in the heat for a long time, since I started running again it hasn't been very hot around here, so I am also curious about this myself. But years ago I used to run in the heat and know that it's important to drink enough. Sometimes even took a 1.5 liter bottle of water with me! Still I mostly liked it. If you have access to a treadmill that may be a good idea though. Personally I like them too for 10-20 minute runs but after that I get bored. But that's a personal thing. If it would be my only option to exercise I would embrace it though, because being fit has so many benefits.

So that's all advice from my experience. Never had any injuries and I am getting more and more fit! Don't follow my advice blindly though, we're all different. But I hope that was helpful!

Francl27

I was definitely not going very fast, and could have talked to someone I think. I'm definitely going to look into the C25K program though, just going to wait a little to get started because I'm supposed to have my wisdom teeth removed soon, and I don't want to have to stop in the middle.. but I'll get started when that's done with.

Thanks for all the answers!