Help from runners/joggers

FeebRyan

Hi there, In February, i am going to start running 4 times a week, i would like to say i would do more, but my husband seems to think i need rest days - is that the case?

I would like some help working out what kit to buy, i already have a Nike+ watch, which tells me how far i have run and how many calories i have burnt

I need to get some running shoes, are five-fingers the best? I think barefoot running sounds lovely is it really painful to start with? Do people recommend other shoes? How much should i look to spend on a pair of running shoes?

What else have people found helpful? do you wear a long-sleeved sport top, or just a t-shirt (please bare in mind it will be early spring when i start)

any other hints or tips? recommendations or advice?

Thank you.

Aperture_Science

Hi

Many experienced runners do 5 a week but for a beginner 3 or 4 is great. rest is important but also not doing runs which are too long or fast in the early days.

Even if you have some running experience I'd recommend looking up some running plans (runners world are good) or following the C25K program (Couch to 5K... google it).

If you fancy barefoot running then starting the way you intend to go on is great. Many people like Vibram 5 fingers but I personally have no experience of these shoes. I would say that something with a minimal drop but some cushioning would be a better starting shoe (but I'm sure other runners will chime in with further advice).

On other gear, women tend to gravitate towards leggings, long sleeve top made from a tech material and a sports bra. If you go for traditional style running shoes buy a few pairs of running sox also.

Best wishes.

Beethoven1827

I started 'running' (couch to 5k) a month or so ago, and one of the best bits of advice was to dress as though it's 10 degrees C warmer outside than it is. Even if I'm a bit cold for the first minute or so of my warm-up walk, that doesn't last - a cheap t-shirt is fine on a mild day here, and if it's a bit colder then I put a light fleece on. Oh, and there's no way I'm ready to show my legs to the world, so it's loose workout trousers for me, not leggings!

C25K is structured so that you run three days a week, and have a rest day after each run (or two after one, obviously!). Certainly for me, as a totally unfit non-runner, the rest days have been essential. There's no way I could have managed to keep up with the programme without them.

General advice is to get shoes from a proper running shop where they can check your gait and recommend shoes that will be suitable for you. (I didn't do this, and bought my new shoes from a bigger, cheaper shop, as saving the extra £30 was important to us. So far they seem fine, but if I keep up the running, I'm more likely to go to the specialist place in future. It's just that for a new thing, I didn't want to be paying more than necessary - and given that up until this week I've been using shoes that I bought over 15 years ago but have hardly worn, the idea of going to a specialist seemed overkill! Even now the only reason I've bought new shoes at this point is because I run off-road so needed ones with better grip on the soles.)

smiffy645

If you are a non runner looking to move to running then using something like couch to 5k will help you. Personally if it were me I would take a rest day in-between runs as your joints etc aren't used to running and C25k will help you to slowly build up to running and hopefully negate any injury.

Footwear wise, the transition to barefoot takes some work and means it would be advisable to follow a barefoot transition plan to reduce the chances of injury.

Is there any reason why you are waiting till February?

Kit wise, not cotton, it soaks up the sweat and feels cold. Aldi have cheap running stuff this Thursday. their tops etc are fine and great value for money.

FeebRyan

Yes i think something more cushiony for my first shoes might be a better way to go, from being barefoot in the summer, i know it can be rather painful at first and perhaps its best to get into the swing of things first?

Will check out the C25k thingy, before i would just do

1minute run, 1minute rest (for 30mins)
then
2mins run, 1min rest (for 30mins)
then 3min....
then 4mins...
until you are running for a solid 30mins.

I am limited by how long i can run for, probably a half hour tops in the morning at the moment, possibly longer later on in the year when the baby is sleeping through the night

FeebRyan

Sorry cross posted x

Thanks for the advice about cotton, hopefully one of the female members of the forum can advise me on what type of bra is best (i am Very chesty)

I think i will start with a 'normal' running shoe in that case, I will slowly move over to barefoot running later in the year, i dont want to put too much pressure on myself or my feet at first.

I am waiting until february because
- Its coming up winter here now
- Its my birthday in february and I will be getting most of my kit for a birthday present/saving up for it between now and then
- I have a six week old baby who should be settling into a more regular nighttime sleep routine by february, only waking once rather than 3/4times a night which means i will be able to take that time in the morning to run
- I am huge and worried about pressure on my knees, I would like to wait and do low impact stuff and lose some of the weight

dsjohndrow

Work on strength before you run. Squats, lunges, leg lifts, crunches and high knees. IN 3 months, you'll have a lot of strength which is good for keeping knees inline.

Get a pair of fitted shoes at a running store. Too many brands, and too much difference between runners bio-mechanics. They will suggest the brands that fit your gait.

I would start walking the distance you want to run starting today. When you get to 5K, you can start C25K is great! It can be too aggressive for some. If you do the above, you'll should be ready.

Aperture_Science

General advice is to get shoes from a proper running shop where they can check your gait and recommend shoes that will be suitable for you. (I didn't do this, and bought my new shoes from a bigger, cheaper shop, as saving the extra £30 was important to us...

Not very fair on the running shop that gave you the advice in the first place.

kimmianne89

3 to 4 times a week sounds great.

I have no experience with barefoot running but I have just purchased a great pair of trainers for £30 but I have heard the more expensive the trainer the better they are so to go to as much as you can afford (I don't know how much truth there is in that though)

Personally I really feel the cold so I have just bought a new workout outfit for autumn/winter which consists of long leggings, a tshire, fleece and also running gloves! I will also need something to cover my ears. I run around fields so the wind is very strong. On milder days I wear cropped leggings and a fitted support top. Obviously also a sports bra.

I suggest looking into C25k, I haven't done this myself but have heard great things about it.

Good luck!

smiffy645

dsjohndrow's advice about walking it first is really good if you are worried about your knees etc. it will help you develop your "support structure" for when you start to run. It's also worth getting a post exercise stretching plan which will help you deal with any niggles.

PinkHurricane88

Work on strength before you run. Squats, lunges, leg lifts, crunches and high knees. IN 3 months, you'll have a lot of strength which is good for keeping knees inline.

Get a pair of fitted shoes at a running store. Too many brands, and too much difference between runners bio-mechanics. They will suggest the brands that fit your gait.

I would start walking the distance you want to run starting today. When you get to 5K, you can start C25K is great! It can be too aggressive for some. If you do the above, you'll should be ready.

Completely agree with the above. Definitely strength train, especially because like you said you are concerned about the pressure on your joints because of your starting weight. Also I would get fit for the right shoe at a store because you might need to start with more cushion before you begin to transition to barefoot.

Beethoven1827

General advice is to get shoes from a proper running shop where they can check your gait and recommend shoes that will be suitable for you. (I didn't do this, and bought my new shoes from a bigger, cheaper shop, as saving the extra £30 was important to us...

Not very fair on the running shop that gave you the advice in the first place.

If I'd gone and asked their advice, I'd agree with you - but I haven't yet set foot in the place!

Edit to clarify: I was trying to make it clear that I was passing on advice that I've read in numerous places, whilst admitting that I myself hadn't followed it. That's all. I certainly wasn't trying to suggest using someone's expertise to get the best advice but then taking your custom elsewhere. Sorry for the lack of clarity!

missdaisy79

A decent sports bra is very important, especially if you're a larger lady. I swear by Shock Absorber. Go a back size bigger than you normally would wear though, or you might find yourself a bit compressed around the ribs. Do try them on before you buy though.

DangerJim71

I am fairly new to running too. Some things that have been working well for me: running 4 days a week max with other cardio on my rest days like biking or swimming helps me get the most out of my running days, I did a lot of biking early on before I could actually run and I believe it helped me get to where I could run without walking intervals and without pain and frustration of trying to run, and finally you must set some goals and be ready to adjust those goals frequently based on your progress.

Get good shoes. Find a running store that will fit you, its worth the money. Couch 2 5k is a great program but I found it frustrating and it didn't work for me so if it doesn't seem to work for you, so what, do it your way and keep at it.

Good luck.

Aperture_Science

General advice is to get shoes from a proper running shop where they can check your gait and recommend shoes that will be suitable for you. (I didn't do this, and bought my new shoes from a bigger, cheaper shop, as saving the extra £30 was important to us...

Not very fair on the running shop that gave you the advice in the first place.

If I'd gone and asked their advice, I'd agree with you - but I haven't yet set foot in the place!

Edit to clarify: I was trying to make it clear that I was passing on advice that I've read in numerous places, whilst admitting that I myself hadn't followed it. That's all. I certainly wasn't trying to suggest using someone's expertise to get the best advice but then taking your custom elsewhere. Sorry for the lack of clarity!

My mistake. I miss-read. Sorry.

wolfgate

If you are interested in minimalist running, I would consider trying it than when you are starting out. You don't need 5 fingers - there are lots of minimal shoes that now fit the mold and will guide you to a forefoot landing. Since you're going to be transitioning into running period, why pre-plan to have to make two transitions?

Same running shop advice applies. Go to a true running shop (not a big box store). Let them know the concept of minimal running interests you, and they can work with you to determine if that is reasonable given your specific structure and gait, and help you find the best shoes. Just go in with open mind that it may or may not be the right style for you.

Beginners are generally well advised to take rest days - and c25k builds them in well. Even elite runners have recovery built into their schedule. I do run 6-7 days a week, but a couple of those days are shorter, easy paced runs. After years of doing this they are recovery days for me - and serve the same purpose as rest days did when i was starting out.

FWIW, I do not run in minimal shoes. Gave it a try, and while it is the right method for many people, it didn't fit the bill for me personally. You're an experiment of one in running - your goal is to learn what works for you. Do not assume that because someone else wears this shoe, that clothing, eats that food during a run, does that workout, runs that pace and it works for them that it should be good for you as well. Sometimes it will be, sometimes it will not. You'll learn yourself as time goes on.

Dragonfly1996

Definately go and get your gait measured & fitted for trainers at a specialist running store. I ran a marathon in the wrong type of shoes & ended up with ITB knee issues. Get proper running sox too. I would expect to pay around £90 for a decent pair of running trainers - it is worth spending the money rather than just getting a cheaper pair. I like Brooks as I have narrow feet but Nike & Saucony are rated by friends. Clothes wise, to a degree whatever you feel comfortable in but would agree cotton is a no-go, buy technical gear. I like Nike dri-fit but that's just my personal choice. Most leggings & tops are around £30 each.

Start off with C25K or similar. I just did my own thing of building it up from more walking to more running until I didn't need to walk anymore. When I started running I hadn't heard of running program's!!! If you want to read up for advise over the winter then womens running & runners world are good magazines.

Lastly the strength training is very important so using your time during the winter on squats, lunges, & glutes especially as that will definately help the running!

Good luck with your training & come back to the forums if you need anymore advise. :flowerforyou:

PitBullMom_Liz

I started the C25K the same time I started wearing my Vibrams and it was WONDERFUL. I was easing into running and easing into minimal shoes. What a difference from when I used to try running in traditional professionally-fitted shoes - no shin splints, no ankle pain, no knee pain.

atsteele

Sorry cross posted x

Thanks for the advice about cotton, hopefully one of the female members of the forum can advise me on what type of bra is best (i am Very chesty)

I think i will start with a 'normal' running shoe in that case, I will slowly move over to barefoot running later in the year, i dont want to put too much pressure on myself or my feet at first.

I am waiting until february because
- Its coming up winter here now
- Its my birthday in february and I will be getting most of my kit for a birthday present/saving up for it between now and then
- I have a six week old baby who should be settling into a more regular nighttime sleep routine by february, only waking once rather than 3/4times a night which means i will be able to take that time in the morning to run
- I am huge and worried about pressure on my knees, I would like to wait and do low impact stuff and lose some of the weight

My $0.02 - Don't wait till Feb. Start out by walking and start now. Keep increasing your distance walking over the next few weeks and you'll be ready to run/jog by Jan/Feb. Just make sure you have good walking sneakers.

secretlobster

Get fitted for shoes. x1000000. I would probably not recommend minimalist (fivefingers) shoes for someone just starting out. I would also not recommend minimalist shoes if you're going to be running mostly on pavement or on a treadmill.

Rest days are important when you're starting any new sport. Four days a week is perfect. You could do five or three just fine.

If you're going to get serious about running, it's important to incorporate some kind of strength building regime into your life. Even two days a week would suffice. People who spend a lot of time running are particularly susceptible to losing muscle mass over time. It may not be a concern right now but I would consider it.

EricaRuns27

I agree with going to a running store and getting fitted for shoes. I over pronate when I run, & a "regular" pair of running shoes from a store caused major blisters on my feet. It was extremely painful. I'd rather be safe and get fitted for a pair of shoes then not get fitted and have an injury. Each time I've bought new shoes i have purchased Brooks. They have averaged about $110-$120 after taxes. I love my Brooks! Very comfortable. I've never tried barefoot running, or the five finger. I've heard about bad blistering with the five finger.

I'm training for a half marathon, & I'm running 4 times a week. My whole training plan is 4 times a week. I agree with dressing like it's 10 degrees warmer. U will warm up fast enough.

Goodluck with everything! And def invest in a good bra also. My local running store emailed us and is having a special on bras bc of October being breast cancer awareness month. Did u know an ill proper fitting sports bra can cause ligament damage while running, which can result in sagging? . Thats all it took to convince me to go get fitted! Lol.

Goodluck, & add me if u want a running buddy!

FeebRyan

Thank you all SO much for taking the time to answer me.

- I need £100 (roughly) for running shoes
- I need around £100 for other gear (a bra, a top, a pair of leggins
- A pair of runners gloves would be handy, as would a pair of decent socks

So thats around £230 for kit

I will check out C25k
there is a bra specialist in town, closer to the time i will talk to them about something proper from them.

i will work on some strength training, i already do belly-dancing which is working the same core areas and is high-intensity but low-impact. But i will definitely look at something i can do daily that will assist with both.

Thanks all again x

CarsonRuns

People who spend a lot of time running are particularly susceptible to losing muscle mass over time. It may not be a concern right now but I would consider it.

I run up to 15 hours a week and have for many years, do no strength training, have eaten at a deficit to lose weight (and lost it) and have not lost one iota of muscle mass or strength. I think it's been determined that the loss of muscle mass only happens under extreme conditions, meaning a very large caloric deficit with an excessive amount (hours per day) of cardio exercise.

ahviendha

It is super important to take rest days if you are a new runner. Stretching is also SUPER important. I stretched the whole time through the C25k program (as in 5 minutes of stretching after running), no injuries, then I thought I didn't need to stretch anymore and began 30DS. At the end of Level 2 I strained my IT band, had to rest up for a week and it sucked.

Rest and stretch!!

EricaRuns27

People who spend a lot of time running are particularly susceptible to losing muscle mass over time. It may not be a concern right now but I would consider it.

I run up to 15 hours a week and have for many years, do no strength training, have eaten at a deficit to lose weight (and lost it) and have not lost one iota of muscle mass or strength. I think it's been determined that the loss of muscle mass only happens under extreme conditions, meaning a very large caloric deficit with an excessive amount (hours per day) of cardio exercise.

Agreed!

I don't run as much as u Carson, but I average about 8-10 hours of running a week and haven't lost muscle mass. I've gained muscle and burned fat off.

CarsonRuns

People who spend a lot of time running are particularly susceptible to losing muscle mass over time. It may not be a concern right now but I would consider it.

I run up to 15 hours a week and have for many years, do no strength training, have eaten at a deficit to lose weight (and lost it) and have not lost one iota of muscle mass or strength. I think it's been determined that the loss of muscle mass only happens under extreme conditions, meaning a very large caloric deficit with an excessive amount (hours per day) of cardio exercise.

Too late to edit, but I checked my logs. I should say up to 12 hours per week. Usually in the 8 to 10 hour range.

wolfgate

People who spend a lot of time running are particularly susceptible to losing muscle mass over time. It may not be a concern right now but I would consider it.

I run up to 15 hours a week and have for many years, do no strength training, have eaten at a deficit to lose weight (and lost it) and have not lost one iota of muscle mass or strength. I think it's been determined that the loss of muscle mass only happens under extreme conditions, meaning a very large caloric deficit with an excessive amount (hours per day) of cardio exercise.

Too late to edit, but I checked my logs. I should say up to 12 hours per week. Usually in the 8 to 10 hour range.

Whew. And here I thought you were running like 120 miles per week! LOL! I was going to get an inferiority complex.

mrsna

Geat thread! I recently started running again. It is getting cool here and the daylight hours are not long enough for me to run daily now. I run on weekends and do videos during the week fitting in the occasional short evening run also. In the spring I will start training for a 78 mile relay race with a team of 6-8 people. I just subscribed to Runners World and am looking forward to becoming a runner.

CarsonRuns

People who spend a lot of time running are particularly susceptible to losing muscle mass over time. It may not be a concern right now but I would consider it.

I run up to 15 hours a week and have for many years, do no strength training, have eaten at a deficit to lose weight (and lost it) and have not lost one iota of muscle mass or strength. I think it's been determined that the loss of muscle mass only happens under extreme conditions, meaning a very large caloric deficit with an excessive amount (hours per day) of cardio exercise.

Too late to edit, but I checked my logs. I should say up to 12 hours per week. Usually in the 8 to 10 hour range.

Whew. And here I thought you were running like 120 miles per week! LOL! I was going to get an inferiority complex.

No, not that high. I topped out at just over 80 during this training cycle.

dragonfly_em

bra...
really comfortable and not too unflattering
http://www.amazon.co.uk/gp/product/B00553XNW4/ref=oh_details_o02_s00_i00
http://www.amazon.co.uk/gp/product/B000VK3TY8/ref=oh_details_o02_s00_i01

really ugly uni-boob look but it does the job
http://www.boobydoo.co.uk/enell.html

nike do the best selection of x-large clothing that are a decent size and comfortable. wear a baggy t-shirt over a proper running top if you can't bear tight fitting lycra stuff coz then at least you get the right fabric next to your skin

leggings - for sports so great fabric and have a built in skirt to (sort of ) cover tum -
http://www.amazon.co.uk/Nike-Dri-Fit-Lady-Running-Skapri/dp/B0058YGIRW/ref=sr_1_1?s=clothing&ie=UTF8&qid=1349993860&sr=1-1

if my feet are happy i can do almost anything
http://www.amazon.co.uk/gp/product/B006K0NFT2/ref=oh_details_o06_s00_i00

I love these - suit my wide overpronating feet that need all the cushioning they can get
http://www.amazon.co.uk/gp/product/B005OH1X7S/ref=oh_details_o05_s00_i00

get mapmyrun or one of those apps on your phone so you can see how you're doing
check out the race for life 5km training plan
and don't forget a great playlist too......

FeebRyan

Loves you ems, thanks so much x