Really need tips to not suck at running

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Replies

  • julieh391
    julieh391 Posts: 683 Member
    I'm on week 5 of C25K and can't believe how well I'm doing. I'm 5'7" and 210 lbs (I started C25K and MFP at 219lbs.) I have never ever been a runner, and I just had my third baby and was in the worst shape of my life BY FAR when I started all of this. I'm doing it! You can do it! :)

    To answer a couple questions - I can pretty much eat anything before I run as long as it's small and not too close to when I start my workout. So maybe 30 minutes to an hr before I'll have oatmeal or turkey bacon and fruit or something else small. I haven't felt sick yet during a run (and at my weight, I'm actually surprised.)
    I also have super high arches. I fully intended on getting fitted for new shoes after seeing all the posts about it on the boards here, but I'm realizing that the shoes I have actually seem to be great for me. I have Asics Gels, and I love them. I've never had shin splints, and the initial minor knee discomfort I was having the first week went away. I'm sure it was because my body was shocked at what I was putting it through and had nothing to do with my shoes. If I feel any discomfort I'll get fitted, but I will probably wear these shoes for a while then get fitted for my next pair.
  • mgood989
    mgood989 Posts: 6 Member
    Go to a store that specializes in selling running shoes, not one of those big box stores. Having the right running shoes makes a huge difference. When I first started running I had the wrong shoe and got shin splints. Since getting fitted with the correct shoes I have not had any problems with shin splints. While your running shoes might not be the cause of your shin splints getting fitted for the right running shoes certainly won't hurt.
  • timboom1
    timboom1 Posts: 762 Member
    Been running for 18 months now...a couple of items I have learned from those in the know that may help. Some I learned right away, others the hard way.

    Couch to 5K to Start is a good thing. Too much too soon is not a good thing, unless you like to limp around the house a lot.

    Go to a local running store and get good shoes, replace them when they are worn out. You will thank yourself for it. Also keep an easy stride with your feet landing under you not in front you. This will feel like a shorter stride, but will help prevent injuries and keep your shins happy.

    Slow down...It will take time to build the cardiovascular components, if you are out of breath after a few seconds or minutes and find it hard to complete the running portions of C25K then slow down. You aren't going to win any Olympic medals so don't start by trying to, as you run more speed will come along naturally (and quite quickly) just by developing the cardio endurance.

    Recovery (slow easy runs or days off) is when the benefits are gained from a run, so plan for them and give your body a break.

    Try pacing your breathing as well. An easy pace is 1 breath in for 4 steps and 1 out for 4 steps, 3/3 and 2/2 can be associated with a harder effort. This is better than looking at how fast you are going to determine how much effort you are using. Starting out it should pretty much be all easy.

    In terms of eating before/after. At this point, don't worry about it. 3 miles does not burn enough calories to require additional nutrition before or after the run. As you go farther that will change. If you do eat before, be sure it is 3 hours before. If you eat after, be sure to count it. Many beginning runners tend to plateau due to increased hunger after exercise and a feeling like they've earned it. At 3 miles it is very easy to eat it all back (and maybe more.) Given your reason for running, this is something you don't want to do.

    Also, no matter how much/fast you run, some runs just suck. Tomorrow will be another day though and it may be a great run.
  • kammy92
    kammy92 Posts: 408 Member
    Bump so I can read later......I too am 5' 3" and fairly new to running.............
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    A running store will analyze your gait. Try looking for a Fleet Feet if you're not sure what is or isn't a running store in your area.

    As for the treadmill-what kind of treadmill are you running on? If it's not terribly high quality-it is probably the treadmill shaking around. If it's a higher quality treadmill-it could be off balance or need an adjustment or it could have some fancy shock absorbing thing that is "bouncing back" at the wrong time for your stride.

    Thanks, the treadmill I used was on at the gym? I assume they're nice quality. I don't know I was having an off day, I don't remember them shaking like that before.
    [/quote]

    Gym treadmills are kind of like rental cars-someone is going to spin the tires or see how quickly the car goes from 80mph to reverse. In treadmill terms-this probably means a heavier & harder runner pounding out marathon training long runs. Or someone pushing the limits of speed/incline changes or any number of things that take a toll on a treadmill. You're not likely the cause of the shaking-it probably got jostled or shifted or beat up 16 times too many by gym patrons and just needs a little tune-up or adjustment.
  • TKHappy
    TKHappy Posts: 659 Member
    I had to push myself out the door when I started! A few things I've learned...the right shoes are very important. When you feel like your breathing is starting to go crazy slow downa nd take two big deep breathes. Warm up and stretch before a run and stretch after a run!! I usually eat a banana a half hour before my run! Make sure your hydrated so sip that water all day!! :)
  • surromom2010
    surromom2010 Posts: 457 Member
    OMG your post title made me LAUGH!

    So many questions you have! Good ones too.... Important ones!

    I started running in 2000, right after my dad was diagnosed with cancer. I was fat, out of shape, and also a smoker. It sucked. It hurt. And I hated it. I thought people who did it were suckers.

    I love it now. It took me a while to love it, but I do! It is my therapy, and my ME time. It feels good, and has gotten my *kitten* under control (somewhat!). I have lost over 50 lbs since I started back in the day... and it feels good to know I can chase my kids!

    Once you build up your cardio/endurance, you will feel more confident.

    As for shoes - you should go to a reputable shoe store and have their staff do a gait analysis on you (free) and recommend a good shoe. It is the only piece of equipment you need, so make sure you get the right ones, and make the investment!

    As for eating before or after, I say it depends on how long/far you are running! Don't eat immediatedly before or you will feel like crap and burp up whatever you've eaten! As for after, I like milk. It does a body good! :tongue:

    And as msprouse said, the couch to 5k plan is a great place to start (that's where I started!)... it will give you good, solid times and distances to set yourself by, and help you build gradually.

    You can totally do this - and you'll feel great!

    Feel free to PM me or add me as a friend if you'd like... I'm happy to help more if I can!

    :flowerforyou: Kiki

    This is all very helpful, I suppose when I do run it will either be really early or before I eat dinner. I have a feeling I'll be slowed down more after I eat than when hungry. You've all definitely convinced me to start C25K again hopefully next week, I would like to be one of those people who can run for an hour in the morning and enjoy it as "me time" I'm actually excited about it rather than nervous.
  • surromom2010
    surromom2010 Posts: 457 Member
    Been running for 18 months now...a couple of items I have learned from those in the know that may help. Some I learned right away, others the hard way.

    Couch to 5K to Start is a good thing. Too much too soon is not a good thing, unless you like to limp around the house a lot.

    Go to a local running store and get good shoes, replace them when they are worn out. You will thank yourself for it. Also keep an easy stride with your feet landing under you not in front you. This will feel like a shorter stride, but will help prevent injuries and keep your shins happy.

    Slow down...It will take time to build the cardiovascular components, if you are out of breath after a few seconds or minutes and find it hard to complete the running portions of C25K then slow down. You aren't going to win any Olympic medals so don't start by trying to, as you run more speed will come along naturally (and quite quickly) just by developing the cardio endurance.

    Recovery (slow easy runs or days off) is when the benefits are gained from a run, so plan for them and give your body a break.

    Try pacing your breathing as well. An easy pace is 1 breath in for 4 steps and 1 out for 4 steps, 3/3 and 2/2 can be associated with a harder effort. This is better than looking at how fast you are going to determine how much effort you are using. Starting out it should pretty much be all easy.

    In terms of eating before/after. At this point, don't worry about it. 3 miles does not burn enough calories to require additional nutrition before or after the run. As you go farther that will change. If you do eat before, be sure it is 3 hours before. If you eat after, be sure to count it. Many beginning runners tend to plateau due to increased hunger after exercise and a feeling like they've earned it. At 3 miles it is very easy to eat it all back (and maybe more.) Given your reason for running, this is something you don't want to do.

    Also, no matter how much/fast you run, some runs just suck. Tomorrow will be another day though and it may be a great run.

    Thanks for the physical tips to this, I gues it's true that I really won't need to worry about eating right now since I wont be doing much to start. I'll worry about that when I actually work my way to being "long distance" and I won't be there for quite some time. Do you think I should Run every other day or like 6 days a week since C25K still start me out slow anyway?
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    Besides slow down I wanted to add that it is important to do core and glute strengthening exercises as you run further and faster. Trust me, I am in physical therapy right now due to an injury. My therapist said this is the most common thing people who start out running do to hurt themselves, not strengthen their glutes or core.

    Be kind to yourself as well. If you can only run a 100 yards at a time, so be it. I have been at this for a while and am just now up to three to 3.5 straight miles running. At first I had to push myself to run even .25 miles, then a half, then 1. I can not believe that I can run 3 straight miles now. This is a girl who would be out of breath watching a cop chase a crack addict on the tv show Southland.

    You can do it, just keep it up. The biggest problem people have today with fitness is thinking they can do this faster than they can or should. This is a life long journey, enjoy the ride.
  • LiddyBit
    LiddyBit Posts: 447 Member
    I suck at running, too! But I have been getting better. My tips are to set very small goals, stick with it, be patient, and don't worry about judgey runner type people. (I felt very self conscious that people would be like, "What a poser, she only ran 5 minutes and walked the rest!")

    I started out trying to run without walking for one mile. Then I added more distance, but doing intervals of walking and running.
  • timboom1
    timboom1 Posts: 762 Member
    C25K is based on 3 days a week. You should really go for every other day and recover in between. By doing this you give your body time to recover and adapt, which allows you to get the most out of each run (i.e. running overly tired/sore generally means the workout is not a high of quality as it could be.) To avoid injury as your muscles and bones adapt, if you want to put in a workout on other days, cross train with something low impact at an easy effort level (biking, eclliptical, or just plain walking.) In any case, keep at least one day of complete rest.
  • jlebert716
    jlebert716 Posts: 92 Member
    So I just started running last week, I am 5'2, so we are almost the same height, but I weigh about 20 pounds more than you. I have found that if I am going to eat I need to do it at least 2 hours before I run because I start to feel really sick on the run and need to sit down. I also downloaded this app called runkeeper, its really cool, it measures how far you have gone and how long it took you. Its a great way to see my progress. I used to be too embarrassed to go outside and run because I felt like everyone would be looking at me, but then when I went and did it no one was. I like running so far, I usually only go for about 20 minutes though. Its a quick way to get in a decent workout when you have a busy day!

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