Runners: questions from a beginner

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  • BerryH
    BerryH Posts: 4,698 Member
    Hi, and congratulations on starting running!

    Firstly, and most importantly, yes, you can absolutely have this in the bag by October!

    As several other people have said, don't run every day, aim for three days a week. your rest days let your body recover and your muscles adapt to the new activity.

    Don't just add on to your mile distance, break it up, like the various C25K programmes endorse. As you can run a mile, why not run 5 minutes, walk 2 to recover and repeat three times - bingo, you've run over a mile!

    When you can, get off the treadmill and go outside, at least once a week. The treadmill dictates your speed and won't help you find what suits you.

    11 minute miles are incredibly fast for a beginner. Even after running for 15 years I'd struggle to keep up that pace for 5K! Slow down. Berry's first rule of running: "When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER! " Get the distance sorted, the pace will come later.

    Yoga is a fabulous complement to running. Check out injury prevention exercises too. I do squats with an exercise band round my knees, lunges and "the clam" to keep my dodgy knees and hips in check.

    Getting outside is the biggest distraction from the physical effort I can recommend. Find a pretty route and watch the seasons roll by. I also love, love, love the Zombies, Run! app, a radio-style story interspersed with your own playlist. I wasn't keen on the Zombie 5K app, though, you might want to do your own intervals to the original storyline. Alternatively, audiobooks are your friend.

    Or go running with a real friend! Making sure you keep to a pace where you can have a conversation is the ultimate in finding your perfect pace.

    As soon as you've decided to stick with it, get to a proper running shop and get fitted for your perfect running shoes. They will make the world of difference. If they don't watch or video you running, go elsewhere.

    Here are some more of my beginner's tips:
    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

    Keep up the good work, add me as a friend if you'd like, and promise to come back and let us know how you get on! :flowerforyou:
  • MaritaD
    MaritaD Posts: 178 Member

    So here are my questions...I will love you forever if you can answer one, two or all :)

    1. Is it feasible to think that I can run the entire 5K by Oct. 12 if I keep training? I will realistically probably not run every single day like a lot of "couch to 5K programs seem to suggest - If I commit to it every day, I think I'll burn out quickly.

    2. I love yoga and also enjoy strength training - any particular stretches or training to improve running? Any other types of physical activity you do as part of your running training, or just to supplement?

    3. What MENTAL exercises help keep you sane? Sometimes I know it's time to run and it is absolutely the last thing on earth I want to do. Other times I want to stop running so bad that I literally can feel myself tearing up. It is just SOOO hard.

    Thanks ... I admire you all for doing what I hope to do someday! :)
    1. It is very feasible that you will be running 5K in October, as long as you don't injure yourself you will definitely be fine to run a 5K by then! Stick to running every other day, back to back days for beginners burn you out too quickly. and days you aren't running cross training is great!
    2. I am about to start doing yoga myself on my non running days. I have heard it's one of the best ways to avoid injury (I got a bad case of plantar fasciitis last year!) Strength training is also helpful, focus on your legs (squats, lunges, etc) but make sure you aren't doing those difficult leg days on run days!
    3. I have personally made myself a "vision board" it's just a poster, board, whatever you want full of pictures that inspire you. It can be personal pictures of family/friends, quotes, anything that makes you feel like running, and I have it right in site, so whenever I want to give up it helps me want to push forward.

    I also joined a running club twice a week, they do intervals (10:1) and have a decently slow pace (I'm a very slow runner) and it helps push me on days I don't want to go!

    Good luck, you'll do great at your 5K in October! and please remember, even if you have to walk part of it, getting out there and completing it is what really matters!! You can do it!!

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