Running

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  • dpwellman
    dpwellman Posts: 3,271 Member
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    My coaching advice condensed version:

    Starting out:
    Distance matters. Time does not. Get the distance in. Run when you can. Stroll when you need to. Two miles should be your minimum (and also your maximum, right now)

    Frequency matters. Three days a week is too few. Try for at least five days a week.

    Oh and for the love of all that is good and holy, get fitted!
  • adopp062715
    adopp062715 Posts: 93 Member
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    When I first start running for fitness/fun (although I still don't find it fun) I ran on the treadmill. It's boring and what not but I watched mindless tv while doing it. Anyways, I would run for 0.2 miles and then walk 0.2 miles. I did that for half hour to 45 minutes (or as long as I could). I would do that for a week or two and then try to build up my run and keep the walk the same until I was running a mile in a row. Then I would run a mile and walk 0.25 miles and try to keep that up. That was the best way I could do it. Also, now that they have the C25K apps those are really good to use. I would strongly suggest those to get your running base up if you need a structured program.
  • runner475
    runner475 Posts: 1,236 Member
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    Slow the F down even if that means granny in her wheel chair is passing you.

    Who are you and what has granny in wheel chair done to you?

    Holy Molly!!! your response totally made my day. Love it. Jus' stopped by to appreciate a good sense of humor.:smile:
  • Hornsby
    Hornsby Posts: 10,322 Member
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    Yup, you need to slow down. An 11 minute mile means nothing if you can't get to mile 2. It took me a long time to realize that everyone really is right. I would always run to fast and burn myself out in a mile or 2.
  • lporter229
    lporter229 Posts: 4,907 Member
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    Another one for SLOW DOWN. Just to offer you a little perspective, for my 4 mile run this morning my average HR was 138 BPM and that was above my goal of 135. If your HR is 184, there is no way you will be able to sustain that pace for any significant period of time, especially if you are new to running.
  • super_pj
    super_pj Posts: 23 Member
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    Everyone's suggestion sounds about right ... SLOW DOWN.

    I probably still have that thought from back in high school where time was the only thing that mattered and that if you couldnt run single digit mile, then you were considered "not fit". I'll try to slow down and see where that gets me :)

    Also, my wording was probably bad but after my first mile I said I was "exhausted". Which I am but after walking for about a minute I catch my breath again and can continue walking perhaps for another mile or so. Which brings me back to the mind over matter part even if I can keep walking after my first mile, running feels like a no-go like my body wants to stop after mile 1 from running.

    I'll try those apps mentioned! They sound amazing.

    Thank you all for the suggestions!
  • kelsully
    kelsully Posts: 1,008 Member
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    Run by time instead of distance for a while. I will sometimes say I am going to run for 20 minutes or whatever instead of saying 2.2 miles...Because I am nuts I will then go and use the mapmyrun website to see how far I went.
  • TAsunder
    TAsunder Posts: 423 Member
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    Another one for SLOW DOWN. Just to offer you a little perspective, for my 4 mile run this morning my average HR was 138 BPM and that was above my goal of 135. If your HR is 184, there is no way you will be able to sustain that pace for any significant period of time, especially if you are new to running.

    Yeah... 184 is high. Very difficult to sustain. That's about what I hit when doing hard, short interval work.
  • cosmonew
    cosmonew Posts: 514 Member
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    YUP!!! slow down... Number 1 error I see at every race 5k, 10k etc... everyone bolts out the gate and then ends up walking. I am running a 12 minute pace now...even though last year I was running a 10 minute pace... It's ok, cause I just ran 5 miles yesterday and 6.25 today...
    I know the minutes will peel off as I get comfortable with my distance and pace.
    find some articles about running using your Heart rate...which suggest you stay in a lower heart rate, fat burning mode... about 140 beats per minute...
    Your heart rate is similar to mine when high... so I think you will be pleased to find you can hit that fat burning rate at a very slow JOG.
    Good luck and keep running.
  • mundaycarroll
    mundaycarroll Posts: 64 Member
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    I do have to say it is definitely a mind/matter for me. Just slow down some. No need to time yourself unless that's what you're going for but it sounds like you're wanting to run more for endurance than speed. If that's the case then don't worry about the time/speed and just run until you can't go any further. The couch to 5k I've heard has had great success for people. Like what others have mentioned previously. I know there was a point in my life that I couldn't get past the 2 mile mark. It was a mental block for me. I felt like every time I hit 2 miles I was just completely done and couldn't go any longer. Some useful tips that helped me was make sure you're plenty hydrated. That is key! Another thing is make yourself a cardio playlist for your ipod that will help you keep moving. I hope those help you! Good luck on running! It just takes time and patience. :smile:
  • ryblueeyes
    ryblueeyes Posts: 257 Member
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    C25K it is a free app and that is what helped me to run distances

    I need that shirt!
  • Jillian130
    Jillian130 Posts: 174 Member
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    Unless you are trying to become a 1 mile specialist than screw the "my time is improving" mantra. You shouldn't be worried about time yet as you don't even have the endurance to make it past a mile. Slow the F down even if that means granny in her wheel chair is passing you. Find a structured program until you can get a feel for what you are doing. It takes time and patience for your body to adjust to something new and finding a proven program will help you get there faster and injury free.


    Agree! This has worked well for me.