Some questions for runners!

Revonue

Just out of curiosity, when did you start noticing changes in your body after you began running?

When do you need to get new shoes? Mine are getting pretty worn out on the bottom, and I use them for running as well as every day walking around.

I would also greatly appreciate tips on how to improve my lack-luster pace!

LJSmith1989

Well I have been running for 2 weeks (whoop!) but I have unfortunatly reached a plateau so I can sense any physical changes yet but my fitness I feel alot better, I can run further than I could last week and I just feel alot happier.

I use to run and have had my shoes for the last two years. If your going to race then you should buy them well before to run them in.

How do you currently run at the moment? I went to a running class today and she corrected my form and such which i think would help my pace a bit... you could try some HIIT training?

RunnerElizabeth

At running 20+ miles a week paired with a moderate diet, I lose weight, under that mileage, not so much, but I am very near my house oal weght. Until I hit the 20 mile mark, I felt physically better from adding some running but had no visible changes.

For shoes the general rule of thumb is to replace between 350-500 miles. I have two pairs I replace every August, 2 months before a half marathon. I run about 520 per pair. If you have shin pain ever or lower back pain, there is a good chance you need to replace yoir shoes. If your shoes look worn out, you definitely need to replace them.

To improve your pace, you need to add speedwork to your regimen once a week. But I am not the person to talk about that. I enjoy running lots of miles at a very moderate pace. Improving running form does also help improve pace.

LouLou_2013

Haha I like that the novice reply and then the experiance runners reply

Natalya129

Intervals! Doing intervals on the treadmill really helped me improve my speed. I've been running for years, and for the longest time could never run a mile and a half faster than about 13 minutes. I just figured that it was because I'm short (5'1") with short legs, it wasn't meant to be, etc. It wasn't until I started running intervals when I finally noticed that I was getting faster, and now I can do 1.5 miles in around 11:45. I'm still not the fastest runner, but I no longer feel quite so slow!

Here's what I do twice a week:
4 minutes: easy pace, a little bit slower than I would normally run. For me, I use 6.5 mph
1 minute: all out sprint as fast as you can go (I use 8.7 mph)
1 minute: a little slower, but still faster than what you did for the 4 minutes (I split the difference and run 7.6 mph)

Repeat four times for a total of 30 minutes. Of course, feel free to adjust the speeds faster or slower for whatever suits you, but that's the basic idea. Hope this helps, good luck!

highervibes

Haha I like that the novice reply and then the experiance runners reply

Bookmarking this response. Thank you, you added a lot of value to the conversation.

LouLou_2013

Haha I like that the novice reply and then the experiance runners reply

Bookmarking this response. Thank you, you added a lot of value to the conversation.

Bookmarking? - sorry just made me chuckle, I didn't mean anything by it

Cp731

Immediatley..within weeks.
Shoes are Key
Add some crunches too
Pushups
Don't just run

bubbaduts

I noticed it when I started training for my first half. Shoes should be replaced every 400-600 miles or every 6 months. Don't wear them over that you can end up with serious injuries.

SRH7

I started running 10 months ago.

* When did you start noticing changes in your body after you began running?

One month: started getting definition in my legs
Three months: thighs got slimmer
Four months: improved lung capacity and quicker recovery time
Six months: reduced asthma medication

* When do you need to get new shoes?

Haven't got new ones yet but I only use them for running. Using Asics Kayanos. The inside lining has worn away but the soles and cushioning are fine. Will look at getting new ones in the next couple of months. I wear orthotics in them so this probably protects the shoe a little from wearing away.

* Tips on how to improve my lack-luster pace!

I run three times a week and have started making one of these an interval training session. I do it in my local park using the lampposts as markers. I walk between two then run full pelt between the next two etc etc. It seems to have improved my overall speeds when running for longer periods, although I will never be the world's fastest runner.

SRH7

Oh, I forgot to say that running has made no difference to my weight. Bit disappointing but I don't burn nearly as many calories as when I'm hiking all day (I use an HRM to check). But, I have lost inches, so that's good. I guess for running to lead to weight loss you have to really increase the mileage.

SonicDeathMonkey80

Shoes: switch out around 300-400 miles, depending on wear. Rotate a new pair in about halfway through.

Notice a difference? Depends on how you eat. When I was eating carelessly, I was taking one step forward, and three steps backward. Within a few months of eating right while running 15-25/wk, calves/quads started to show more definition, along with everything else. I also cycle and do two days of weights per week (upper/lower body). Just because you are running doesn't mean you should neglect strength training. Also, vary your routes/patterns. You should be doing distance, hills, and speed to get an all-around improvement and increase your adaptations.

CrystalRenee2013

What kind of shoes would be best (for running & walking)???

bobf279

Running shoes in good condition are a must I have different pairs of the same type for indoor cardio and running, 400-600 is good advice. I don't do speed work when running but do a step up routine with a reebok step and hand weights mixed with floor exercise as a type of HIIT. My pace has gradually increased from 12 min+ per mile to 10 min- per mile in 3 months.

dsjohndrow

It took me a year to do C25K, so it took some time.

Shoes last 300-500 miles depending on the brand and your weight.

Pace will go up with longer runs. If you train for a 10K, your 5K time will improve.

bobf279

What kind of shoes would be best (for running & walking)???

You need a gait analysis or some advice from a running shop to determine what type you need. The proper shoes make running much more comfortable and achievable

pacosal

bump. because I'm gonna start running soon and I'm seeing great helpful answers already....

SonicDeathMonkey80

What kind of shoes would be best (for running & walking)???

Brand loyalties vary person to person, but go with what works for your stride. Best bet is to get a gait analysis at any reputable running shop. I'm an Asics fan, and prefer Kayanos.

perfectlyimperfectturk

I used to not be able to run a mile, and over time (consistency and pushing myself) I can run 2 miles in twenty minutes without stopping. Once I get to twenty, I catch my breath and get a sip of water and resume until I hit the 35 minute mark.
SQUATS are your friend. Building leg/quad muscle definitely helps you run faster and longer!

Major improvement: Reduces my anxiety significantly if I run in the morning, the runners high lasts throughout the day!

CrystalRenee2013

I have a pair of Nike Shocks (But i'm not a runner) that I wear.

xprettyreckless

Mhh, let's see.

1) When I first started running, I noticed I'd lost a lot of weight without really trying after about three months.

Around the same time (3-4months), I noticed that my calves were getting more defined.

Now that I added speed training (after around 9 months of running in total, and 1-2 months of speed training), I'm noticing some muscle definition in my hamstrings, and definitely clearly defined calves (or at least I like to think so).

2) As far as the shoes are concerned: try to avoid using them for every-day activities. That'll wear them out so much faster. Generally, the rule of thumb, is to change them every 300-400 miles. But really, you should just see how you feel - if you notice you're getting sore quicker, or experience any kind of pain, or feel like your shoes are not offering you enough stability anymore, then change them. I've had my shoes for about three months now and got 350-400 miles on them. I think I might have to buy new ones soon!

3) How to improve your pace: run longer, run more often, and add some speed work to your training (intervals, fartlek, etc.)

Hope that helped!

misssiri

Just out of curiosity, when did you start noticing changes in your body after you began running?

Not until I upped my mileage to about 15+ miles per week. Before that I never ran more than about 3 miles at a time and did other cardio in my quest to lose weight. Now I run 3-4 days per week and lift heavy 2 days per week.

When do you need to get new shoes? Mine are getting pretty worn out on the bottom, and I use them for running as well as every day walking around.

I wear my shoes out very quickly. I tend to run heavier on the left side and I will end up with shin pain and I know it's time. I would like to suggest to you that you only wear your running shoe for running or walking for exercise. Don't wear them to run errands or as everyday shoes

I would also greatly appreciate tips on how to improve my lack-luster pace!

I am very slow and haven't worked much on pace but like someone else suggested, intervals.



edit to take the quotes out

michellemybelll

Major improvement: Reduces my anxiety significantly if I run in the morning, the runners high lasts throughout the day!

I so agree with this!!