Help.. running advice please

Would you suggest running most days? On the treadmill I seem to run faster whereas outside slower but with hills.

For HM at the moment I'm doing three midweek sessions of around 5-7 miles with a long weekend run of up to 14 miles. Cross training is on my bike, sometimes some resistance training if I can be bothered, but that bores me senseless.

The type of session you do depends on your objectives, completion vs time. That said, your mileage increase is very fast and has quite a high injury risk.

The best way to train to run, is to run. Cross training helps in terms of mitigating injury risk while maintaining CV improvement, but it's not going to have a huge effect for performance.

ETA: personally I loathe the dreadmill, but for purely mileage then it's useful. Discount the effect by about 30% though.

Huge caution: you cannot go from a standing start to 30-40 miles per week, you absolutely will get injured. It's hard to hold yourself back once you've caught the bug, but an achilles injury means 6-10 weeks not running. which means you undo all of your training, and many running injuries are caused by ramping too quickly.

I am aiming for a HM in February next year and on a moderately aggressive programme - my third training programme and the longest thus far. From the HM I will do 3 months to a 30ish km run, and from there 3 months to a full marathon in October next year.

My training only rolls up to 35kms on foot a week (20ish miles) in 3 sessions - 1 pace, 1 long run, 1 tempo. However I cross train on the bike by commuting and doing Saturday long rides at around 60-90 minutes per session. It keeps the enduro and cardio base up, but unless you're targeting a triathlon you might get more out of cross training on elliptical or working on some leg strength and flexibility.

There are a number of programmes you can follow that will increment you up to the distance you need, then to the pace that you need, while minimising the number of miles you need to run.

Re the weather: harden up, sunshine, you're a runner now....if it's raining wear a hat, if it's cold wear gloves, windcheater, combo compression / thermal leggings and you're good to go. Honestly the best time to train is through winter, you get a massive boost coming through spring and into summer, which is when your body will be physically prepared to ramp rapidly, plus it keeps dem calorie burns up.

Good luck and welcome to the club.

I just started running myself so I can't contribute very much to this conversation but I was wondering the same thing. So I read on some web pages for running that HIIT training also helps to increase stamina and makes the heart and lungs stronger so it can also help you increase distance. And that is how my uncle, who has been running marathons, trains, alternately with his regular running sessions especially when he doen't have much time.

Thanx for the feedback meandering You are right and I should also mention that after 40 it can be pretty dangerous for the heart!

... I should also mention that after 40 it can be pretty dangerous for the heart!

I wouldn't go that far, as it can help to improve VO2Max and raise endurance at the lactate threshold. As with anything it's a question of progression.

Running can be quite hard on the muscular and skeletal structure, so doing too much too quickly is likely to lead to physical injury far quicker than over-exertion of the heart, particularly in someone whose already active.

Taking time to build up running capacity gives the muscles, joints and fine control around the joints time to build up resistance to the action of running itself. Someone going from nothing to 40 minutes at a 10 minute mile, albeit on a treadmill, is asking for injury in fairly short order.

That's the main reason why beginner programmes tend to work with run/ walk intervals moving up to continuous running. Disciples of the Galloway method would advocate run walk intervals even for long distances. I can see the logic, but personally I find it more demanding to do that than run continuously for a long time.

Last month I completed my first half marathon and in terms of training, I stuck pretty much to two short runs a week of 2/3 miles, and one long run which was around 6-10 miles. I was probably averaging around 10-12 miles per week and didn't struggle completing the HM, finishing with a time of 2:21.

Good luck with getting into running

Start off with running in a 5k and then progress to a 10k. After that you can look into doing a half marathon if you wish. Just take it easy and don't do too much too soon.

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

best advice!

also you are currently only taking ONE rest day and wanting to add some running. I strongly suggest a second rest day, you're over doing it and will certainly burn out quickly and heighten your risk of injury.

I've heard you lose a bit of endurance after two (ETA consecutive) days of not exercising... So... could you do 3 times a week? You could always just keep one of those runs to 20 minutes.

I don't think that's true at all. You'd need to take an entire week off to lose any endurance.

I'd cut your current mileage down a little bit and work on running 3 times a week. Working up to 20miles a week should have you in shape to do a HM.

Build up slowly, even if your cardio fitness allows you to run for 40-50 minutes already it would be wise to drop back a bit and pick up a couch to 5k, or couch to 10k program. Considering your obvious cardio fitness you could skip the first few weeks, but if you haven't done much running and don't have a deadline for your HM I would recommend starting from the start and working all the way through.

I did my first HM about 12 months after I started running(A month ago), I had been averaging 20mile a week for the prior 2 months and I ran a 1:54:26 on a hilly course.

I began consistently running in May of this year, I have completed several 5ks, a 10k and my first half marathon is this Sunday. Not really sure if 2 days a week is enough but hey if it works for you then go for it - it depends on what you want to get out of it. If you just want to finish then that works, you don't have to run the whole thing one of my friends has completed 2 halfs do run/walks at set intervals because that's what works for her.

I used a training program for the half which had 3 runs days and a cross/run day. I ran 4 days a week, took a spin class once a week, and strength training another. I was already running between 3-5 days a week. I hope to finish the half under 2.5 hours but since it is a first run I'll just be happy to complete it.

All my fellow running group member stick with not increasing mileage by more than 10% per week, had I listened and not pushed myself I think my training would have gone better - I have had two injuries that have set me back.

Novice training plan: http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program

Lots of mixed advice in this thread. Bottom line is, yes, you can run a HM only running 2 days per week, but if you want to get faster, you have to up your game and run more miles. However, these needs to be done gradually to avoid risking injury.

My advice to you is to not fall on your face! And if you do fall, fall on your butt. It has cushin!

What about trainers? Any advice? I have read somewhere that my gym trainers aren't appropriate... although have been fine so far.

Generally I'd suggest going to a decent sports shop, either local running specialist or something like Sweatshop or Runners Kneed, to discuss with them. They'll be able to have a look at your gait, your existing shoes and talk about your training to help identify the most appropriate shoes. Pricier than buying online, but better than time injured because you picked the wrong type.

Broadly there are three main types, supplemented by a more minimalist style.

Stability or Control are better for over-pronators, those who land on the outside of the heel and roll the toe inward. That gait can lead to a igher risk of lower leg injury like shin splints. Pronation is entirely normal, but it's about extent.

Neutral are for runners with no specific shoe related needs, so become about quality of finish etc

Cushioned shoes are better for those who don't pronate much at all, so the roll of the foot doesn't absorb landing stresses, and allows them to propagate up the body. The cushioning helps alleviate that.

Minimalist shoes are designed much more about allowing the foot to land naturally, and force you to find a more appropriate gait for yourself. For some people they're fine from the outset, and personally I'm finding as I run more I'm more tolerant of a less supportive/ controlling shoe. Many who advocate these get a bit religious about them though.

Personally I prefer to run trails, and trail shoes generally tend to be more netral and increasinly minimalist. On the road I use a support shoe.

The stores may have a returns policy, so that if you do run in the new ones and find they're not right, you can return them. Another argument to buy at least the first couple of pairs there.

Also Sweatshop have associated running clubs and coached groups that you might find useful.