So you want to start running
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Great post! Thank you so much.
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That 20 minute run is all psychological. And if you can't do it, then try again another day. As long as you keep running and trying you aren't failing.
I actually got about 4 weeks in to C25K back in 2011 and decided that I really prefer the Galloway walk/run method (another poster mentioned it earlier). I've completed over a dozen half marathons and many more shorter races that way. I'm training for another Half in January and I did 8 miles today in 93 minutes running intervals of 5-6 minutes and walking for 1 minute. (Long runs are always done slower than the short ones during training.) I can run for 20 minutes straight but I find that for distance running I'm actually faster overall if I keep the intervals shorter.
The point is, do what's best for you. There's no one "right" way to run. All that matters is that you keep on doing your best.
That's why I do my halfs as 120 minutes running 0 minutes walking. That super short walking interval helped my time out a lot. To me stopping and then running again really sucks. Once you get in a good rhythm just stick with it.
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Wow OK so I don't need to worry about the 20 minutes. I haven't checked back here (weather yucky) but I ran on the treadmill last night and was focusing on distance - previously 1.12 was the farthest before I needed a break. I got to 1.2 and was in a good stride so I kept going. at 1.39 I could envision what a tenth of a mile looked like outdoors so I went to 1.5 miles. It took me a little over 21 minutes. The whole time I kept good breathing and a stride of 4.3mph and a steady heart rate of 170. Honestly, I think I could have gone longer but that was as much self discipline as I could muster. But now I feel better knowing the 20 minute mark is the hard one and I've done that. I was being cheap by not uploading the C25K app.0
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This was very informative, I have run 3 5k's and now my goal is to increase my speed and endurance. I'm currently on the fifth week of the C25k program, I'm running with a friend who's never run before. I totally agree on the shoes, I'm flat footed and getting the right shoe at a running store is a life saver. One day I would like to do a half but first things first.0
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This was very informative, I have run 3 5k's and now my goal is to increase my speed and endurance. I'm currently on the fifth week of the C25k program, I'm running with a friend who's never run before. I totally agree on the shoes, I'm flat footed and getting the right shoe at a running store is a life saver. One day I would like to do a half but first things first.
I'll be you'll be there in no time. Did the c25k this summer. Had the first 5k in August, then wanted to do a 10k. Now I'm doing a 15k in February with a half in April.
You reach a day shortly after the program where 3 miles is easily stretched into 4. Then 5, 6 and 7. You get in a 'cruise control' mode and the miles click off...
And then you'll feel like a 5k is a 'short' race and can go at an entirely faster pace.0 -
Seems like most are doing the c25k -- but from all the complaints about it I'm wanting to try the runner's world beginner program.
I need some way to time intervals without having to look down at a watch every minute. I don't have a smart phone, I just have my plain old mp3 player (not even an iPod). I may have to resort to manually creating something that beeps me every interval, and then manually overlay it onto some mp3's I have, but not only is that a pain to do, I have to do several versions since I would get too bored by the end of the week of the same old songs.
Fitness "watches" and stuff that have interval timing on them is too expensive for me so It looks like I may be stuck with the manual method.0 -
@Uhfgood
I don't have a smartphone either, so things like c25k seemed like they were way to complicate to remember while running. Other walk/run programms can work as well. I just followed a simple routine that started with 2min running/1 min walking for 30 minutes. Then always increased the running part by 1 minute every week, up to 10min running/1 min walking. At that point I started to shorten the walking break until it was gone.
Not sure what is too expensive or what exactly a 'fitness "watch" ' is, but I bought myself a used HRM running watch that I got really cheap because the heart rate measuring didn't work - but I'm not using that anyway, I just wanted the intervall timer. In the same price categorie there's also a few Casio watches (e.g. the W756B-1AV) with intervall timer feature, or gadgets like the Gymboss. If those kind of things are in your budget, you might want to consider one. The first couple of weeks I was using my everyday watch to keep track of the intervalls, trying to make out the little hand for the seconds while I was running, and that got annoying quite fast...0 -
Uhfgood, Are you running on the road? You can use telephone poles or houses or any other fixed objects as landmarks. For example (and this can be tailored to your specific abilities and goals), run for a distance of 10 telephone poles, followed by walking for 10 poles. Distance intervals like this can be a good alternative to time intervals.0
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Just "ran" across this, and have been intermittently running for a year or so. I have friends that do marathons and ultras and they are a huge inspiration to me. All of the summarized advice is awesome and thank you for taking the time to do this post last spring.0
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_nikkiwolf_ - I'm just grouping all the heart rate monitors and things like fitbit, distance checkers, and what not as a "fitness watch" basically anything you wear on your arm to measure things that are related to exercise in some way.
peter7361 - yes -- I could possibly use land marks I guess. I'll look into it0 -
_nikkiwolf_ - I'm just grouping all the heart rate monitors and things like fitbit, distance checkers, and what not as a "fitness watch" basically anything you wear on your arm to measure things that are related to exercise in some way.
peter7361 - yes -- I could possibly use land marks I guess. I'll look into it
You could get one of those cheap vibrating stopwatches. I had one for 6 dollars where you could set up multiple vibrating alarms.0 -
I didn't know they made vibrating stopwatches. That would definitely work.amusedmonkey wrote: »_nikkiwolf_ - I'm just grouping all the heart rate monitors and things like fitbit, distance checkers, and what not as a "fitness watch" basically anything you wear on your arm to measure things that are related to exercise in some way.
peter7361 - yes -- I could possibly use land marks I guess. I'll look into it
You could get one of those cheap vibrating stopwatches. I had one for 6 dollars where you could set up multiple vibrating alarms.
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Thanks for the post
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Does anyone have a good solution to listening music through a phone on runs, it seems my phone always swings around in my pocket and I end up having to hold it during my runs which really takes away from my focus. And then there's the long hanging cord that flies with each step...0
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Does anyone have a good solution to listening music through a phone on runs, it seems my phone always swings around in my pocket and I end up having to hold it during my runs which really takes away from my focus. And then there's the long hanging cord that flies with each step...
Get a SPI belt (http://www.spibelt.com/) or perhaps something from Nathan (http://www.nathansports.com/gear/training-paks-belts) for your phone. I have a Note 3 . It barely fits in the SPI but fits nicely in the Nathan belt. This is pretty much the biggest phone on the market so it will work for about any phone.
Get some bluetooth headphone and you won't have to worry about the cord. I have the Jaybird BlueBuds X. They're a bit pricey but I like that the battery lasts for 6 - 8 hours. You can find cheaper ones with less battery time. Just shop around and find a set you like.0 -
Awesome, thanks for the response! I'll look into these
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Does anyone have a good solution to listening music through a phone on runs, it seems my phone always swings around in my pocket and I end up having to hold it during my runs which really takes away from my focus. And then there's the long hanging cord that flies with each step...
Bra for me, but that's not exactly helpful in your case is it? Maybe one of those phone armbands?0 -
Does anyone have a good solution to listening music through a phone on runs, it seems my phone always swings around in my pocket and I end up having to hold it during my runs which really takes away from my focus. And then there's the long hanging cord that flies with each step...
I use a Bluetooth headset and love it. Look for Iansean Muset1 or Muset1c on Amazon. I have both and they both work well for under $60. I keep my phone in my pocket, so that doesn't help with the other half of your issue.0 -
Bookmarking for reference later - THANK YOU OP!!0
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bump!0
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why is running such a thing?
puts on shoes- goes out side... runs.
Why are we over thinking EVERYTHING. it's running.
that being said- great post/write up.
Because I used to just put my shoes on and run. Then I got an overuse injury that made it tough to walk for months. I have a feeling that there are lots of people out there that did something similar. Every physical activity needs a good How-To, if only for injury mitigation.
Great write-up, OP! I hope this does get a pin.0 -
This is really great! When I first started running a year or so ago I found that I really really enjoyed it, but then I twisted my knee( like literally so, I fell and twisted it) and so was out of commission for several weeks. I tried to start up running again using a C25K program but just wasn't able to get back into the swing of things for some reason. But recently now ive started to take it up again.
Im the type of person that I never thought I could actually enjoy running, I deffiantly hated it in school, but when doing it of my own accord and the way that I want to, I really do enjoy it.0 -
I work in Orthopedics. I was an Athletic Trainer before taking my current job in Orthopedic Trauma and Surgery. As an Athletic Trainer, I never was very active. Wasn't until I gave up that job that I realized I wanted to make a difference in my life. So, I started running 9 months ago. I couldn't run more than 30 seconds without falling over in pain or exhaustion. Now, I'm happy to report I do up to 7 miles at a time. How did I get up to this so quick? By taking it slow. Oxymoron, I know. I still run at a super slow pace. I spend two hours on a treadmill to do the seven miles, but I'm out there and doing it. I've sort of hit a plateau right now, and I need to do something to switch it up. I'm thinking I need to switch to elliptical to switch it up for a little bit, and help build more cardio.
Anyways, the only thing I would add to the original post (which was superb, by the way!), is STRETCHING! Stretching can help with so much of the muscle soreness. During my time as an Athletic Trainer, I was studying to become a CSCS. Never took the test for it, but I have the basics. Do a warm-up - just enough until you feel a bit of a sweat starting. Then stop to stretch. Static and Dynamic stretching are super important. Biggest stretch I found that I will NOT run without doing is stretching my calves. Though, I don't stretch like people normally do with it. One of the doctors I work with (a foot and ankle specialist) taught me to stretch my calf by dropping my heel off the edge of a stair. Don't put the toes on the edge of the step - rather - put your mid foot region (the arch) on the edge of the stair, and then drop your heel. This catches all of the muscles in the calf region. I suffered from horrible shin splints prior to doing this type of stretching. About a week after I switched to this, my shin splints were gone and I haven't had an issue with them since.0 -
why is running such a thing?
puts on shoes- goes out side... runs.
Why are we over thinking EVERYTHING. it's running.
that being said- great post/write up.
Because I used to just put my shoes on and run. Then I got an overuse injury that made it tough to walk for months. I have a feeling that there are lots of people out there that did something similar. Every physical activity needs a good How-To, if only for injury mitigation.
Great write-up, OP! I hope this does get a pin.
The overuse risk is very real. I started a c25k program in August. I got fit for shoes and followed the program. I quickly got addicted and started adding miles. Looking back I probably did too much too quickly. After my 5k in September, I went from running 10-12 miles a week in September to logging over 75 miles in October and over 85 miles in November.
Unfortunately I ended up getting posteria tibial tendonitis in both feet. It was likely result of shoes that didn't address my overpronation and running too many miles when I wasn't ready.
Lots of great advice in this thread. But don't overlook the advice to build miles slowly and listen to your body.0 -
I just started C25K yesterday, information very much appreciated.0
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I don´t agree with the statement about all good running shoes being expensive. You can find a good pair of cheap running shoes for 20-30€ if you don´t buy famous trade marks. There are very good house brands in sport stores such as Decathlon, (or Sprinter, Décimas, Otero, etc depending of your country). For example Decathlon´s house brand Kalenji and Otero´s Karhu. And every country has some good cheap trade marks wich are not internationally famous and therefore cheaper (in Spain, Paredes, Kelme, Yumas, Joma, J´Hayber, John Smith etc.)
Anyway some people find it comfortable running in plain, not too cushioned old fashioned slip-ons (me included). But if you need the cushioning just go for cheaper national brands. These are my current 20€ babies:
Tenth Confort, Décimas´house brand.
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cantumelia wrote: »I don´t agree with the statement about all good running shoes being expensive. You can find a good pair of cheap running shoes for 20-30€ if you don´t buy famous trade marks.
30€ = $47.50 and you can find shoes that cheap if you get them on sale. I think the OP is saying that you shouldn't just grab shoes off the shelf at Payless Shoes because "Oh. Cool colors." Get actual running shoes made for..... running.0 -
cantumelia wrote: »I don´t agree with the statement about all good running shoes being expensive. You can find a good pair of cheap running shoes for 20-30€ if you don´t buy famous trade marks.
30€ = $47.50 and you can find shoes that cheap if you get them on sale. I think the OP is saying that you shouldn't just grab shoes off the shelf at Payless Shoes because "Oh. Cool colors." Get actual running shoes made for..... running.
Pretty much. What good are 20 euro shoes if they are the wrong ones? You've still wasted money. Same goes with spending 120$ US. You can buy really expensive shoes or really cheap shoes, and have it be a waste. What matters is whether or not the shoes are right for you.
Personally I wouldn't trust Wal-Mart brand shoes. I've seen too many people do too much long-term damage to themselves in the name of saving a few dollars.
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cantumelia wrote: »I don´t agree with the statement about all good running shoes being expensive. You can find a good pair of cheap running shoes for 20-30€ if you don´t buy famous trade marks.
30€ = $47.50 and you can find shoes that cheap if you get them on sale. I think the OP is saying that you shouldn't just grab shoes off the shelf at Payless Shoes because "Oh. Cool colors." Get actual running shoes made for..... running.
This. My running shoes are a $45-50 model Saucony makes. Cohesion series. They've been perfect for my gait/stride. The main thing is to get fitted and understand what type you need to avoid injury. You don't have to have some top of the line model, but don't grab anything off the shelves.
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This one goes from 5 and 8 minutes (for two days) and then jumps to 20. Then it goes back down.
It's very odd. You'd *think* it would build up to 20, but no. 8 minutes, then 20.
I'm going to check that app out.
It does build up, albeit with a slight walking break.
I did W5D1 today - 3 sets of 5 min runs (15 mins)
D2 is 2 sets of 8 mins (16 mins)
D3 is 20 minutes.
I'm nervous about it, but pretty psyched too.
As loratliff mentioned earlier - don't discredit the programme or yourself.
I didn't think i could run the 60 seconds on W1D1, and I did; I've been running since and loving it.
So though I'm nervous, I'm putting trust in the programme's global achievement, and faith in my own mind and body.
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