Recently determined to become a runner. Tips?

StrongHealthyPowerful

I started a couch to 5k program this past February and finished it about month ago. Now I’m doing my best to work on my speed, which started out at laughably slow and now is just slow. I’ve never been a runner (even as a child) and I want to make sure I’m going about this the right way and not doing any unintentional damage, etc.

Current running status: I am able to run for 30 minutes on the treadmill with it set at 5.7 mph (I started at 5.2mph, so this is a pretty big victory for me). Some days this is pretty manageable, other days it sucks the life out of me. I’ve tried upping my speed again recently and it killed me for the whole run.

Also, how do I protect my knees? Mine aren’t great to begin with and I really want to be able to stick with this. Any tips?

One last thing: when running, sometimes with a big intake of air I will get a sharp headache pain on the left side of my head. WTF is that?!

roanokejoe49

Are you using a HR monitor to train?

jemhh

I did C25k earlier this year too. Right now I am using the Hal Higdon novice 10k plan. One of the runs each week is a short 2 miler. I use that one as a speed interval run. Rather than trying to flat out run faster the entire time, I will either run outside doing alternate intervals of fast and slow running. Or, if I'm inside on the treadmill, I'll run for ten minutes, then do 15 minutes of 30 seconds as fast as I can/30 seconds standing on the rails, and then I run for the remainder of the distance I need. This has been helping my speed.

_Waffle_

Current running status: I am able to run for 30 minutes on the treadmill with it set at 5.7 mph (I started at 5.2mph, so this is a pretty big victory for me). Some days this is pretty manageable, other days it sucks the life out of me. I’ve tried upping my speed again recently and it killed me for the whole run.

You need to develop an IDGAF how fast I run attitude and work on distance/time running as a priority. The more you increase your endurance the easier it will be for you to run faster. Don't up your mileage more than 10% a week. That helps to give your joints and muscles time to adjust

ThickMcRunFast

Slow back down...its too early to be working on speed. Just run more miles, speed will come with that

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

SueInAz

You need to develop an IDGAF how fast I run attitude and work on distance/time running as a priority. The more you increase your endurance the easier it will be for you to run faster. Don't up your mileage more than 10% a week. That helps to give your joints and muscles time to adjust

This!

Work on adding more distance and don't worry about speed so much. Work on transitioning to a 10K. There are some great 5K to 10K programs out there. You'll be amazed how much faster your 5K will get doing just that. Later you can add hill runs and fartleks and everything else, but for now endurance is the key.

StrongHealthyPowerful

Are you using a HR monitor to train?

No, I'm not. I do use those heart rate things on the treadmill when I finish my run sometimes, but I've heard those are super unreliable.

Thanks everyone for your answers. It seems like I may need to focus on running for longer. I guess it's just hard to find the time for it (each half hour run takes 40 min with warm up and cool down), but that really shouldn't be an excuse.

SueInAz

Are you using a HR monitor to train?

No, I'm not. I do use those heart rate things on the treadmill when I finish my run sometimes, but I've heard those are super unreliable.

Thanks everyone for your answers. It seems like I may need to focus on running for longer. I guess it's just hard to find the time for it (each half hour run takes 40 min with warm up and cool down), but that really shouldn't be an excuse.

I get this, completely. For me, it's difficult at this time of year because of the heat. Temps at 5 or 6 pm are 100-110° so distance running after work is just not possible. Temps at sunrise are about 80° which makes runs before work the better option. However, after I finish running it takes me a good half an hour to lower my core temperature enough that I'm not sweating, even if I take a cool shower. That means getting up at 5am in order to be at work by 7:30am and my husband hates it when I get up that early because then he's up, too. If I wait until 6am to get up, it's already starting to get hot and then I'm not at work until 8:30 which is too late. I end up running on the treadmill after work which I really, really dislike and just can't do for more than about 3 miles. Luckily, there are no races this time of year, either.

DavePFJ

You are already a runner, you're just trying to become faster and increase your endurance.

MarshallLuke

First, awesome job running! Now matter how fast or slow you go, you are still out there doing it! Go you!
Now, for advice.
Stretch. Like a lot. Stretch before and after each run. If you need to don't be afraid to stop in the middle of your run to stretch. This will keep your joints happy and lead to less injury.
The right shoes are imperative. All of your weight comes crashing down on your feet with every step you take. You are literally hurling yourself at the ground and expecting your feet to bounce back. Do them a favor and get the right shoes. Also, shoes wear out after like 300 or so miles of running. Even if they look okay they have taken a beating and should be replaced.
Go outside. The gym has treadmills and can shelter you in the rain or snow. Outside is where you really figure out what you are made of and what your pace is. You can start faster/slower and find your groove. My pace changes by 10-30 seconds throughout a run. On a treadmill I may not push myself enough or I may push myself too hard. Also outside has cool things. I recently got a fist bump from a guy riding a unicycle during my run!
Set goals. Like anything else in life wanting to reach a goal will help.
Know thyself! Some days you will feel like you are a golden god and can run forever. Some days a short run will kick your butt. This is normal. Know when you are good to push yourself and when you need to take it slow. It is important to your well-being to know the difference between knowing when you just want to be lazy and when you are actually in need of a rest day.
Finally, this run is for you. This is not something you HAVE to do. This is something you get to do. For a huge chunk of time throughout the day you are probably either a student, a worker, or a stay-at-home parent who has duties and obligations that need to be done. When you run, you are free to just have fun and think about whatever you like, listen to whatever you like, and just be free with your thoughts!
Good luck and good run!

ThatMouse

I'm not sure if you're a zombie person, a listen-to-something-while-you-run person or someone who this would appeal to/be of use to at all - but I really love Zombies, Run!. It's a great app that gives you something to listen to, an engaging story to follow and really motivates you to work on running the whole distance you intend to and throws in some sprinting, too. I have no clue how useful it is to train endurance, but I find it helps to have something I'm addicted to listening to that I can really only listen to while I run. I also love how it game-ifys (how the heck do you spell that?) running. I wish there were something like it for strength training.

As for knees, read up on proper running form. Watch some videos. I'm not a good person for that, as I gave myself both Runner's Knee and Jumper's Knee in one go last October and I'm still recovering from it (I'm aiming for complete-ish recovery by October of this year, but we'll see), but search up resources and make sure you get lots of different opinions. My physio told me to think about running with my weight forward - don't fully extend the leg and land on it with your full force. Take smaller steps, keep your weight centered above your feet and absorb every step.

There are multiple form videos online and all sorts of articles on it. You may even find a running store or physio therapist or something who can show you proper form. Were I am we have a co-op that runs running form workshops.

I got my injuries running on a round track and have been told that, as a female, we're more prone to joint injuries. So it's best for us to stick to a treadmill or running outside where we have less of a repetitive route with regular turns in one direction.

Best of luck, and just keep going! Progress takes a hell of a long time!

StrongHealthyPowerful

The answers on here have been so helpful! Thanks so much everyone! If you think of other stuff, keep it coming. I took some of the earliest advice and tried to push myself to go longer, not faster, and I ran for 5 more minutes than usual, finally officially running more than a 5k! Yea!

meshashesha2012

get good shoes for your gait, learn proper running form, do strength training exercises like squats and deadlifts to help strengthen the hip and hamstrings which will help protect the knee.

also increase your time/mileage gradually instead of huge jumps

becs3578

I agree with another post... Slower right now. You don't need to be a speed demon. If you run 5 miles at a 10 min mile pace... or you run 5 miles at a 13 min mile pace.. YOU STILL RAN 5 MILES!!!

Your knees might need time to get use to it. After a run try (rest, ice, compression, elevation). I use a knee brace right now on one knee that is causing me trouble and I am running more slowly. The ice really help with the inflammation and if I do it my knee almost always feel better the next day. Oh and I take Advil some days too to help with the inflammation.