Running- what is too much too soon?
jessspurr
Posts: 258 Member
Hello all you lovelies!
I was hoping to hear some opinions. You know how you always hear that "new runners" most likely incur their injuries (ex: shin splints) from trying to run too far, too fast, too soon? Well...my question is...what is a new runner and what does this mean for someone who has been running for several months. I am currently in marathon training (marathon is currently 6 months away) and my longest run is only 6.2 miles at this point) In order to be in the condition I want to be in by September 20th I pretty much need to add at least a mile to my long run a week. Is that "too far, too fast, too soon" if I'm not really a really "new" runner? I just really don't want to hurt myself. Maybe I should ask, is running a marathon in 6 months even possible for me at this point?
A few more stats:
29 years old, female
5'6"
190 pounds (down from 237 yay!)
Suffered from shin splints when I first started running but they have almost completely subsided now
5k time is about 34 minutes
Average long run mile time is 11:30
MPW- between 15 and 20
I was hoping to hear some opinions. You know how you always hear that "new runners" most likely incur their injuries (ex: shin splints) from trying to run too far, too fast, too soon? Well...my question is...what is a new runner and what does this mean for someone who has been running for several months. I am currently in marathon training (marathon is currently 6 months away) and my longest run is only 6.2 miles at this point) In order to be in the condition I want to be in by September 20th I pretty much need to add at least a mile to my long run a week. Is that "too far, too fast, too soon" if I'm not really a really "new" runner? I just really don't want to hurt myself. Maybe I should ask, is running a marathon in 6 months even possible for me at this point?
A few more stats:
29 years old, female
5'6"
190 pounds (down from 237 yay!)
Suffered from shin splints when I first started running but they have almost completely subsided now
5k time is about 34 minutes
Average long run mile time is 11:30
MPW- between 15 and 20
0
Replies
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Speaking from experience, you're not ready for a full marathon. Your long run should be 1/4-1/3 of your total MPW, and your MPW should be in the mid-40s, at a minimum, and for many months. I'd try to get into the half of whatever event you're doing. As far as adding miles, I'd concentrate the increments on the daily runs, building them up to 5 days per week, and basing your long run mileage off your total MPW.
If your long run (which is 6mi) is indicative of a MP, you're looking at 5 hours of marathon, assuming you were able to run 100% of the thing.0 -
Find a program to follow. I am one month out from my first half-marathon. I went to the local running store (Fleet Feet in St. Louis) and signed up for their training program. We start with "low" mileage, 3 mile long run, and have worked up to "not so low mileage", 12 mile long run. I have found that running with a group adds motivation and fun! The program slowly increased our distance each week with an additional track, "speed", workout per week. For the non-group days, it has been very easy to find other folks in the program to run with.
BTW, your pace is pretty good from my perspective! I am doing about a 13 min mile for the half. If you continue to watch your calories, as you add the miles, your weight will drop! In the last month, as the miles have increased, I have lost 10 pounds and lots of inches.
Oh, I would find a way to add a day or two of core strengthening. "My" running store offered group classes with the training (slightly extra $) which i have found very helpful. I have not add the shin splint issue, but I have noticed lots of soreness in my lower back. The strengthening is helping.
Good luck with your training!
Blue Skies!0 -
I still consider myself a new runner. I'm still learning so much about running - heart rate zone, 10K pace vs. marathon pace, tempo runs and lactate threshold. Carb loading, recovery runs. I don't think I'll ever be done learning.
But, from what I do know (I started C25K in November 2012, ran my first half-marathon October 2013 and am in full on training mode for my first full marathon in June) is that slowly adding miles is better than going overboard. When I was training for my 1/2, I was kind of doing it half-heartedly. I ran 3 times a week, one of them a long run, the others piddly little things, sometimes not even 5KM. I finished it, doing a run 2ish miles, walk for a minute kind of thing at an easy pace. I was worried though, that I maybe wouldn't finish, that I would be the slowest one.
You said you are 6 months away from your first marathon, and with a longest run of 6 miles. There are 12 week and 18 week programs out there that will get you from 6 miles to 26.2 miles - but be warned, marathon training is mentally draining as it is physically trying. I recently had great feedback from a local runner who has completed 23 marathons and is aiming to qualify for Boston, and even during our 20 mile training run and talking so much about everything running and safety, I still wasn't sure I had a strong enough base to do it. She convinced me that I am in a great place for my first marathon - having logged 125 miles in March, planning on 150 miles in April and close to the same in May. I will finish.
So, if you keep upping your weekly mileage, and grow those long runs up to 20 mile training runs it is very possible that you will finish...but if I were you I would start out with a 10K race, or a half-marathon before jumping into the full. It is not mileage to be taken lightly.0 -
I consider myself still new (again) to running. I ran many, many years ago and stopped... picked it back up about a year and a half ago. I'm mid way through half marathon training. The program I chose was 4 months. The program had five run days. This was still too much for my shin, and I ended up in shin splint city. I'm back at it, but had to cut the mid week miles back and cross train about half of them. My long runs I increase by 1 mile every two weeks. I'm at 9 miles now at an 11:00 pace.
Check out Jeff Galloway and his run-walk-run method for distance running. Run yourself a "magic mile" and see what his run to walk ratio would be for you. It might help save a bit on your legs. He has training programs for half and full marathons on the website.0 -
Thanks for the words everyone! I upped my long run from 6 miles to 8 miles this weekend and I am feeling GREAT!0
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Speaking from experience, you're not ready for a full marathon. Your long run should be 1/4-1/3 of your total MPW, and your MPW should be in the mid-40s, at a minimum, and for many months. I'd try to get into the half of whatever event you're doing. As far as adding miles, I'd concentrate the increments on the daily runs, building them up to 5 days per week, and basing your long run mileage off your total MPW.
If your long run (which is 6mi) is indicative of a MP, you're looking at 5 hours of marathon, assuming you were able to run 100% of the thing.
I absolutely agree I'm not ready for a full marathon, but that's why I'm training! I guess I should have mentioned that I'm definitely not in it for time- just to finish. I figure 5 hours as well. That's definitely a long time to be running but from my review of previous years results its about in the middle of finish times so I figure 5 hours for a marathon isn't unheard of?0 -
BTW, your pace is pretty good from my perspective! I am doing about a 13 min mile for the half. If you continue to watch your calories, as you add the miles, your weight will drop! In the last month, as the miles have increased, I have lost 10 pounds and lots of inches.
Thanks! I'm hoping to release several more pounds before the marathon so that should make things quite a bit easier! Although I will say losing weight while you are running a lot is hard because I get very hungry!0 -
I will finish.
So, if you keep upping your weekly mileage, and grow those long runs up to 20 mile training runs it is very possible that you will finish...but if I were you I would start out with a 10K race, or a half-marathon before jumping into the full. It is not mileage to be taken lightly.
You WILL finish!
Agree. I have done a 10K and am signed up for a half in July. I am learning what an enormous time commitment it is to train for a marathon! I feel massively determined though! So far in my training plan I have only one 20 mile training run (also an 18 and a 19 miler as well). I know I can complete the distance but I absolutely need to build up my base to where I don't tell my husband at the finish line, "take me to the hospital" because I would actually like to continue running after the marathon!!!0 -
I consider myself still new (again) to running. I ran many, many years ago and stopped... picked it back up about a year and a half ago. I'm mid way through half marathon training. The program I chose was 4 months. The program had five run days. This was still too much for my shin, and I ended up in shin splint city. I'm back at it, but had to cut the mid week miles back and cross train about half of them. My long runs I increase by 1 mile every two weeks. I'm at 9 miles now at an 11:00 pace.
Check out Jeff Galloway and his run-walk-run method for distance running. Run yourself a "magic mile" and see what his run to walk ratio would be for you. It might help save a bit on your legs. He has training programs for half and full marathons on the website.
I had shin splints when I first started running and they are no fun. I'm still very weary of them! Like any twinge and my mind goes into full blown shin splint prevention mode! Which is good except if you are really just doing too much running they are going to happen. I guess I will know at that time? I'm curious about this "magic mile"!! I'm going to check it out!0 -
Wow, a marathon in your first 1-2 years of running. Ambitious!
My first year, my goal was 10k, the second year was a half.
Seen as I quit during winter again, I am not expecting more than a half this year around either (aiming at 30km maybe), but my mission has always been just to do what I am doing and gradually increase days, mileage, etc.
I absolutely see no appeal in paying to get up waaaay early and run in a crowd. Bu that's just me. I won't even consider driving to a trail...
Anyhow, I think you'll probably know in a couple of months whether your goal is achievable. Just don't try to be more stubborn than your bones
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I just started running last week, and I have been doing the walk run walk method, basically I walk a min then run a min then walk so on and so forth. I tried running at 5.o on the treadmill and I was panting so I am dialing it down a bit until I get better at it lol.0
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I think running a marathon you will need a lot more training. I just read an article on how it consumes you. they recommend that you run 20 miles at least 3 times a week. I don't know much about marathons because my only race I have ever done since I started running this past oct was 5ks my goal for this year is one a month. I have done 5 (did two one month) so far. I want to run a half next year so I'm training for it now.0
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I have run 6 half marathons and 1 full (all in two years). My PR for a half is 2:00:36, my full was 4:51:44. I trained hard for this and had been running for 2 years. I ran two 20 milers and a 22 miler. My training pace ranges from 8:45-10:30. The full is a different beast, not saying you can't do it but I think a 5 hour goal may be lofty. I was actually shooting for 4:10....
Good luck and train hard, but don't have a goal! Finishing should be your only goal!0 -
When I was training for my first marathons, it seemed like when I would get up to about the 15 mile range, I would get injured. Maybe at that point I was getting bored and not doing the long runs I should and trying to make up for it.
Finding a good training plan is key.
You also might want to do some other races between now and then. At least a half-marathon so you can gauge how you do in a race and what seems to irritate during a race. From many races I've done, I've found that I like to keep chapstick with me. I would also suggest a 10K and 10-mile race too if you can find them.0 -
I think you can definitely run a marathon in 6 months. On average I take 4 months to train for a marathon. This is considered pretty common. I just finished my 3rd marathon in Dec 2013. I'm not a novice - I've been running for about 4 years - but still a slow runner... avg mile time during a marathon is 13-14 min/mile. I have improved a lot.. my first marathon was 7 hrs, 45 mins. My most recent marathon was 5:59. You start off with lower mileage and slowly increase it. The longest run we did was 22 miles about 2 weeks before the race. It is a lot of hard work and it will take up a lot of your weekends. But it is a great goal. One of my tips is to join a training group because it's great to have the support during those long runs. Also most training groups probably have running coaches who know a lot about how to avoid injury. Also make sure the marathon has a long enough time limit because it can be stressful if you need to run it in a certain time. Good luck!0
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Anyhow, I think you'll probably know in a couple of months whether your goal is achievable. Just don't try to be more stubborn than your bones
Absolutely. I think that is going to be my problem. Like you said, running a marathon in the first 18 months of running is very ambitious! My running partner is my mom (60+ and has more stamina than I do). We started losing weight together then started talking about doing a half marathon and then I couldn't get this feeling of wanting to complete a whole marathon out of my head! I wouldn't even acknowledge it for a while but it kept bugging me! Anyhow, mom and I are running the same marathon she ran way back in the day when I was a baby. I think I was thinking that it was going to take me WAY longer to build up to running 13.1 miles than it seems to be. I just need to remember to slow my roll. Literally!0 -
When I was training for my first marathons, it seemed like when I would get up to about the 15 mile range, I would get injured. Maybe at that point I was getting bored and not doing the long runs I should and trying to make up for it.
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Ok great thing to watch out for! What kind of injuries are we talking about? I'm following a mix of Hal Higdon and another plan and it kind of has my long runs doing "build, build, back-off" like last weekend I did 8 miles, next weekend I'm doing 9 miles but the weekend after that I'm doing 6 miles, etc.0 -
Good luck and train hard, but don't have a goal! Finishing should be your only goal!
I definitely don't have a finish time goal at all. I'm thinking between 5 and 6 hours really just to wrap my mind around something. I guess I should mention that the marathon I'm looking at is also not a really "typical" marathon. It's the Equinox in Fairbanks, Alaska and I've read numerous places that it is one of the most difficult marathons on Earth...I'm truly sick in the head.0 -
I just started running last week, and I have been doing the walk run walk method, basically I walk a min then run a min then walk so on and so forth. I tried running at 5.o on the treadmill and I was panting so I am dialing it down a bit until I get better at it lol.
That's the way to do it! You will find that you are building up your running times really quickly I betcha!0 -
As far as shin splints, I think that losing weight helped you. I tried to get back into running a year ago at 225 pounds (I'm 5'10" male). It gave me some knee problems, so I eased off and focused on lower impact exercises and controlling my diet. I started again a month ago at approximately 170 pounds, and have had no problems with the knees any more. Now I'm at 160 or so, and doing 7 or so miles per day 4 days a week.0
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I think running a marathon you will need a lot more training. I just read an article on how it consumes you. they recommend that you run 20 miles at least 3 times a week. I don't know much about marathons because my only race I have ever done since I started running this past oct was 5ks my goal for this year is one a month. I have done 5 (did two one month) so far. I want to run a half next year so I'm training for it now.
Good luck on your half and great job on the 5Ks! I actually achieved a 5K PR yesterday! 33:53. I was happy!
But, yeah...no...I don't think running 20 miles three times a week is necessary for marathon training! I agree I need a lot of training and it does take A LOT of time, but not THAT much. Yes, having a few 18/19/20/21 mile runs in the training is in the plan!0 -
I think you can definitely run a marathon in 6 months. On average I take 4 months to train for a marathon. This is considered pretty common. I just finished my 3rd marathon in Dec 2013. I'm not a novice - I've been running for about 4 years - but still a slow runner... avg mile time during a marathon is 13-14 min/mile. I have improved a lot.. my first marathon was 7 hrs, 45 mins. My most recent marathon was 5:59. You start off with lower mileage and slowly increase it. The longest run we did was 22 miles about 2 weeks before the race. It is a lot of hard work and it will take up a lot of your weekends. But it is a great goal. One of my tips is to join a training group because it's great to have the support during those long runs. Also most training groups probably have running coaches who know a lot about how to avoid injury. Also make sure the marathon has a long enough time limit because it can be stressful if you need to run it in a certain time. Good luck!
Thank you!! I've been doing a lot of research on avoiding injury but sometimes I feel like if I try to force my form to change too much I end up hurting. Like, I'm trying the whole Chi running thing. I think it's a wonderful concept but its very hard to get the form down without hurting yourself for some reason. IDK. The marathon I'm running I think has a time limit of like 12 hours or something. I reviewed previous years finish times and they range from like 3:30 to 10:30!!0 -
Recommended rule of thumb to avoid injury is to increase mileage weekly by about 10% so that your body doesn't get shocked by the sudden increase and strain on it. Find a training plan, it will give you suggested workouts to help improve not only your endurance and stamina but your speed too. For a marathon, you need to be more structured than just "going out for a run". Interval training, hill training, tempo runs, progression runs and long slow and easy runs need to be incorporated.
A marathon in 6 months is definitely achievable, you're stats are good (they're practically identical to my running stats) all you need is a good training programme and you'll be fine!0 -
As far as shin splints, I think that losing weight helped you. I tried to get back into running a year ago at 225 pounds (I'm 5'10" male). It gave me some knee problems, so I eased off and focused on lower impact exercises and controlling my diet. I started again a month ago at approximately 170 pounds, and have had no problems with the knees any more. Now I'm at 160 or so, and doing 7 or so miles per day 4 days a week.
You are probably right about the weight loss and shin splints! I never thought about it before! That's awesome to hear that further weight loss will help with the normal aches and pains (it all goes away quickly, but I've felt "weird" before in my knee)0 -
Recommended rule of thumb to avoid injury is to increase mileage weekly by about 10% so that your body doesn't get shocked by the sudden increase and strain on it. Find a training plan, it will give you suggested workouts to help improve not only your endurance and stamina but your speed too. For a marathon, you need to be more structured than just "going out for a run". Interval training, hill training, tempo runs, progression runs and long slow and easy runs need to be incorporated.
A marathon in 6 months is definitely achievable, you're stats are good (they're practically identical to my running stats) all you need is a good training programme and you'll be fine!
Awesome. Very good to hear! Thanks!0
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