Running Questions

Can one of you guys explain these running programs/plans?

What exactly is a c25k or a zombie??

Sorry for the noob questions. This is all new to my ears!

Go to the iOS or Google Play Store and type C25K and/or Zombies, Run 5K. It's basically interval training with walking/running. With C25K it tells you when to cool up, run, walk and cool down. It also tells you when you are starting, half way and ended.

Thanks for the response! I think I am doing just fine starting out. I was merely curious how long it would take to build up enough endurance for running long distances. Run, Run, RUN!!!

You'll be absolutely amazed at what your body can do, if you give it a chance. Be patient. Be persistent. And most importantly, be kind to yourself.

And do worry about folks dissing the treadmill. It's just a tool. Many elite runners utilize treadmills, particularly when the conditions outside are unsafe. I love to run outdoors and wish I could all the time, but ice and snow will usually drive me inside, except for weekend long runs. This quote sums up the silliness of treadmill bashing nicely:

"...the biomechanics, contrary to what many believe, are essentially the same as overground running. “We had to do a study on that [here] to convince the National Institutes of Health to fund some of our other work,” she told Runner’s World Newswire. “People have a bias against treadmill running--that real runners don’t do it, or that it changes your leg movements. It’s all garbage. We found some minor changes, but they weren’t the ones people expected, and they don’t affect anyone’s running biomechanics.”

From here: http://www.runnersworld.com/treadmills/biomechanics-expert-debunks-treadmill-running-myths

They say the runners can continue to improve for 7 years, so keep a very long term view of things and avoid rushing. Your cardiovascular system will improve much faster than your musculoskeletal system will. That means you need to give your tendons, ligaments and even your bones (yes, bones do grow and adapt!) time to adapt to the stress of running.

Good luck and have fun!

Great news that the 1% incline is mostly urban myth... since I don't usually set any incline when I run on treadmill, lol. thanks for sharing!

First rule of running for beginners, never compare yourself to another runner. Your life will be so much easier that way.

1) yes, usually. The more miles you run, the better you'll get at building endruance. But you want to keep it easy miles. Killing yourself running hard every run, burns you out and runs a higher risk of injury. Lots of factors will play into how quickly you build endurance.

2) See above. The more you run, and get accustomed to running the easier it gets to run longer.

A big tip to be able to run longer, is run slower. Too many beginners run too fast.

this is very true never compare...everyone acts just a little different..

again yes as a beginner SLOW is your friend..as a new person you shouldnt be worrying about speed work or hill work or any of that.

though i will reccomend setting a goal..enter a race and work towards a reasonable goal for that race..i.e. finishing

I find running outside is easier. once the weather clears up for you,you'll probably agree. It's way less boring as well. I started running 3 years ago. I started out with the couch-to-5k plan. I now run half marathons and want to start training for a full this year. Here is the link to couch-to-5k. http://www.coolrunning.com/engine/2/2_3/181.shtml

I agree with coffee as an awesome supplement. :drinker: I also use protein powder isolate and drink shakeology.

Good luck to you. Feel free to add me as a friend.

bump to read later!

I like running any where...treadmill....or outside. I like the ability to compare speeds and change paces on the treadmill but I also like the fresh air and change of scenery outside. You will find that running outside will be an adjustment as slightly different muscles will be engaged.
Running came as a surprise to me...my 5th grade daughter started cross country 3 years ago. At the end of the season they had a parent/child run. The 2 miles nearly killed me. Decided that I was going to change that for the next year. Started a couch to 5k which really just prescribed running/walking at slow paces to engage the body and also build the aerobic capacity up. Using the treadmill was great for this because I would use the same slow pace every time, and I could gauge my improvements each time. Some of the couch to 5k weeks, I would repeat when I didn't think I was ready for the next week. Running really is so individual so it didn't phase me to repeat or skip ahead.
Anyway, 3 years later, my daughter is not doing cross country any more, but I am still running. I have built up my running so that I am running 25-30 miles a week (indoors or outdoors depending on time and safety). I am planning on running a half marathon on in March and a full in May.
I have also started using a heart rate monitor while running and when it is in 60-70% zone (sometimes this zone is a 9 min mile and sometimes it is a 10 min mile depends on incline, environment...etc), I think that I could run forever.
Good luck.

Let me put it to you this way - I've run 2 half marathons, (my 3rd will be in May) and one full marathon (my second will be in September) and I can't even run for more than 45 minutes on the treadmill.

It took me YEARS to really make running a routine mainly because I would get so frustrated with myself and give up. Don't do that!
Once I started consistently running, and following a plan, rather than just trying to GO, it got much easier! Couch to 5K is a great program for beginners and what I used to give me some guidance.

I'll be honest - I've been running for almost 2 full years now and running on the treadmill never gets easier (for me). I can always run faster and longer outside than I can on the treadmill. I use the treadmill as more of a "mental training" aspect, as opposed to actually using to train for any kind of distance.

Don't worry about speed or comparing yourself to someone else. Use them as motivation, and to give yourself goals but don't ever beat yourself up because someone else is faster than you.

I think if you inserted word "treadmill" into any thread, on any topic, that thread would eventually devolve into a discussion about why people hate treadmills. It's like runner's street cred. lol! Maybe it's because I have done a fair amount of sitting meditation and have a high tolerance to "boredom", but it really don't see what the big deal is. Running outside is way, way better than running a treadmill, but it's not like you are going to die or something. Strap on some tunes, hop on, push start. No problem. Boredom is completely a mental fabrication. It isn't actually boring, we decide it is or it isn't. Don't believe everything your mind tells you. There is plenty to do on the TM. Check your form, watch some tv, check out the chicks/dudes at the gym, whatever. If you don't mind, it don't matter! lol!

Wow! This whole thread has been so helpful. I have never heard of 10/1 for distance runs. I have not been able to get pass 5 miles. I am going to try this tonight. I thought it was a mental block coz I went from jogging outdoors to the treadmill. I am hating the treadmill. Great advice, here

Brandon:

Running a tread mill is different than running on hard dirt. You should start running for 10 to 20 minutes if you can at the pace you are comfortable with. The incline should be set at 1.5 for you to start. This will help you run better to offset the dip in the machine. As for the rest build up to what you want and just run. Look at my running charts on here. I am a old man and I can out run my kids any day. But I have been running forever. Take it slow and bump it up when you are ready but slowly!

Thanks for the responses everyone. I wish there was a way to sticky this thread. I guess I can add it to my favorites???

What exactly do the gel's do??

Gels are simply quick-digesting carbs and electrolytes - think of them like super concentrated gatorade with the consistency of the inside of a jelly donut. They are unnecessary for workouts <2hr, but to each their own. A year ago, I would take them if I ran ~5mi and now I don't take them at all with no noticeable difference.