Running. Let's do it right this time!
cprobertson12
Posts: 90 Member
So! I want to learn to run. Erm... again. But better this time so I don't injure myself and burn out in a few weeks.
My current level of exercise consists of cycling or walk to-and-from work every day, but each leg is only ~2.2mi - granted, that adds up to ~22 miles a week, BUT because it doesn't seem to be any effort to me, I am hesitant to count it as "exercise". It's a 10-15 minute cycle, or a 40-50 minute walk (depending on wind direction, and how sleepy I am when I start!)
Last year I tried and failed to start jogging - but I know what I done wrong:
So - first up, I'm not going to hit the ground running - I'm going swimming (also again - I used to swim 3-4 times a week but that fell by the wayside at christmas - whooooops!).
First few weeks, just to build my fitness and start losing a bit of weight, I'm going to be swimming.
After that, I'll add light running-walking twice a week (sneakily, I shall add this as part of my journey to work! MUAHAHAHA! Or I'll go to the gym and use the treadmill if the weather is crap. It's crap a lot just now...)
I have came up with a ~12 week plan - though this is more of a guideline (just like the pirate code)
Weeks 1-5: two days exercise, five days rest
Weeks 6-8: three days exercise, four days rest
Weeks 9-12: four days exercise, three days rest
Week 1 - 2 swimming sessions
Week 2 - 2 swimming sessions
Week 3 - 2 swimming sessions + 1 running session
Week 4 - 2 swimming sessions + 2 running sessions
Week 5 - 2 swimming sessions + 2 running sessions
Week 6 - 2 swimming sessions + 3 running sessions
Week 7 - 2 swimming sessions + 3 running sessions
Week 8 - 2 swimming sessions + 3 running sessions
Week 9 - 2 swimming sessions + 3 running sessions
Week 10 - 2 swimming sessions + 4 running sessions
Week 11 - 2 swimming sessions + 4 running sessions
Week 12 - 2 swimming sessions + 4 running sessions
The end goal is to be able to run 3-4 miles at a steady pace, or 1.5 miles at maximum exertion.
Reckon all this sounds reasonable?
My current level of exercise consists of cycling or walk to-and-from work every day, but each leg is only ~2.2mi - granted, that adds up to ~22 miles a week, BUT because it doesn't seem to be any effort to me, I am hesitant to count it as "exercise". It's a 10-15 minute cycle, or a 40-50 minute walk (depending on wind direction, and how sleepy I am when I start!)
Last year I tried and failed to start jogging - but I know what I done wrong:
- I overworked myself - I worked too hard, injured myself, and burnt out
- I made the exercise as a detour to a field on my way home, rather than a part of my way home - it was too easy to skip and say "nah, can't be bothered" and just keep on walking.
- I didn't warm up enough - increasing risk of injury
- I jogged in a field - and my feet were truly fantastic when it came to locating holes in the ground to fall down.
So - first up, I'm not going to hit the ground running - I'm going swimming (also again - I used to swim 3-4 times a week but that fell by the wayside at christmas - whooooops!).
First few weeks, just to build my fitness and start losing a bit of weight, I'm going to be swimming.
After that, I'll add light running-walking twice a week (sneakily, I shall add this as part of my journey to work! MUAHAHAHA! Or I'll go to the gym and use the treadmill if the weather is crap. It's crap a lot just now...)
I have came up with a ~12 week plan - though this is more of a guideline (just like the pirate code)
Weeks 1-5: two days exercise, five days rest
Weeks 6-8: three days exercise, four days rest
Weeks 9-12: four days exercise, three days rest
Week 1 - 2 swimming sessions
Week 2 - 2 swimming sessions
Week 3 - 2 swimming sessions + 1 running session
Week 4 - 2 swimming sessions + 2 running sessions
Week 5 - 2 swimming sessions + 2 running sessions
Week 6 - 2 swimming sessions + 3 running sessions
Week 7 - 2 swimming sessions + 3 running sessions
Week 8 - 2 swimming sessions + 3 running sessions
Week 9 - 2 swimming sessions + 3 running sessions
Week 10 - 2 swimming sessions + 4 running sessions
Week 11 - 2 swimming sessions + 4 running sessions
Week 12 - 2 swimming sessions + 4 running sessions
The end goal is to be able to run 3-4 miles at a steady pace, or 1.5 miles at maximum exertion.
Reckon all this sounds reasonable?
1
Replies
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Why not just follow the couch to 5k program?13
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emmamcgarity wrote: »Why not just follow the couch to 5k program?
Haha! Mostly because I forgot that was a thing! ::looks over it::
Hrm, interesting - it's actually quite similar to the regimen I had worked out myself, cribbing the running guidance from the Police Scotland national fitness standard guidance and modifying it into a more gradual format (12 weeks instead of 6)
So! That's a good sign then - it certainly means I'm on the right track!
As I said, I had forgotten about the couch-to-5k programme (whoops!) - so I will certainly give that a go! I think I'll use weeks 1-3 that I had already planned out and then start on the couch to 5k - I'll be much less prone to injury if I work my way into, plus I'll hopefully get back into swimming that way as well!
Oooh! It's got an app!
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Go to a running store and get fitted for proper running shoes.
Follow a training program like C25K. You can already walk comfortably for 30 minutes, so you should be able to start C25K now. Your current level of fitness is far higher than mine was when I started it. Following a professionally designed plan will make you less likely to get injured or burned out.
Remember that you should be eating back your exercise calories if you’re using MFP’s calorie goals. All of your exercise counts unless you already accounted for it in your activity level settings. Depending on your stats, each of your walks/rides is probably at least 100 or so calories, and as you said, those add up. They might not be a big deal now, but as you increase your activity, you may feel hungry and tired if you’re not fueling properly.2 -
Go to a running store and get fitted for proper running shoes.
Follow a training program like C25K. You can already walk comfortably for 30 minutes, so you should be able to start C25K now. Your current level of fitness is far higher than mine was when I started it. Following a professionally designed plan will make you less likely to get injured or burned out.
Remember that you should be eating back your exercise calories if you’re using MFP’s calorie goals. All of your exercise counts unless you already accounted for it in your activity level settings. Depending on your stats, each of your walks/rides is probably at least 100 or so calories, and as you said, those add up. They might not be a big deal now, but as you increase your activity, you may feel hungry and tired if you’re not fueling properly.
Good shout on the calories - according to MFP I'm actually burning 400 calories a day with the cycling.
When I said I wasn't "counting" it - I meant I don't consider it "real" exercise (whatever that is!) as I'm not "gaining" from it.
As for running shoes, I'm going to have to fork out at some point - I have a moderately cheap pair I got fitted at Sports Direct last year - but I'll need to get a better pair at some point - preferably with more cushioning! I'll see about going to a more professional sports outlet as well. I'll wear out my current shoes first... mostly because I can't afford new shoes right now
You know, I think you're right - the longer I procrastinate about starting, the longer I will procrastinate once I start!
I'm going swimming tonight, and I'll walk+run+walk to work tomorrow and I'll continue with the C25k from there. Thanks for that! 3 -
cprobertson12 wrote: »Go to a running store and get fitted for proper running shoes.
Follow a training program like C25K. You can already walk comfortably for 30 minutes, so you should be able to start C25K now. Your current level of fitness is far higher than mine was when I started it. Following a professionally designed plan will make you less likely to get injured or burned out.
Remember that you should be eating back your exercise calories if you’re using MFP’s calorie goals. All of your exercise counts unless you already accounted for it in your activity level settings. Depending on your stats, each of your walks/rides is probably at least 100 or so calories, and as you said, those add up. They might not be a big deal now, but as you increase your activity, you may feel hungry and tired if you’re not fueling properly.
Good shout on the calories - according to MFP I'm actually burning 400 calories a day with the cycling. When I said I wasn't "counting" it - I meant I don't consider it "real" exercise (whatever that is!) as I'm not "gaining" from it.
As for running shoes, I'm going to have to fork out at some point - I have a moderately cheap pair I got fitted at Sports Direct last year - but I'll need to get a better pair at some point - preferably with more cushioning! I'll see about going to a more professional sports outlet as well. I'll wear out my current shoes first... mostly because I can't afford new shoes right now
You know, I think you're right - the longer I procrastinate about starting, the longer I will procrastinate once I start!
I'm going swimming tonight, and I'll walk+run+walk to work tomorrow and I'll continue with the C25k from there. Thanks for that!
Running in shoes that I considered "running" shoes, but that were not suited for my body, is how I got my first and only running injury so far. I would recommend not wearing your existing shoes for running any longer than you really must, and not going to a general "sports" store to buy new shoes. When you go to a sporting goods store, you're not necessarily going to get a specialized running shoe or a salesperson who is trained to fit them. Those stores usually don't sell the most popular running shoe brands/styles; they sell more general athletic shoes that aren't the best options for most runners. A highly cushioned shoe, for example, is not ideal for all gaits. Go to a speciality running store, tell them your budget, and let them recommend shoes that will work for you. After you've bought the first pair in the shop, you can probably find later pairs cheaper online.4 -
Running in shoes that I considered "running" shoes, but that were not suited for my body, is how I got my first and only running injury so far. I would recommend not wearing your existing shoes for running any longer than you really must, and not going to a general "sports" store to buy new shoes. When you go to a sporting goods store, you're not necessarily going to get a specialized running shoe or a salesperson who is trained to fit them. Those stores usually don't sell the most popular running shoe brands/styles; they sell more general athletic shoes that aren't the best options for most runners. A highly cushioned shoe, for example, is not ideal for all gaits. Go to a speciality running store, tell them your budget, and let them recommend shoes that will work for you. After you've bought the first pair in the shop, you can probably find later pairs cheaper online.
Hrm - I am not actually sure where the nearest dedicated running store actually is =/ Google is yielding a lot of Sports Directs.
There are a few up in Glasgow that I'll need to poke my head into - "Run4It" and "Achilles Heel", but after that I don't seem to be seeing much within quite a large radius of me!
The think the latter is a family owned place, while Run4It, is a chain - but they do offer specialist shoe fitting. I'll pop in next time I'm up at Glasgow - not sure I'll be able to afford much though =/ BUT - I will do my best to afford it regardless!1 -
Instead of building, building, building, make every fourth week a cut back week, where you jump back to where you were the prior week or even less. This "recovery" week will allow your body some much needed rest and will also help to avoid mental burn out. The following week you will be fresh and you will likely see your biggest improvement, which will serve as a great mental boost as well.9
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lporter229 wrote: »Instead of building, building, building, make every fourth week a cut back week, where you jump back to where you were the prior week or even less. This "recovery" week will allow your body some much needed rest and will also help to avoid mental burn out. The following week you will be fresh and you will likely see your biggest improvement, which will serve as a great mental boost as well.
That sounds like a wise suggestion! Thanks! I'll factor that into my schedule
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lporter229 wrote: »Instead of building, building, building, make every fourth week a cut back week, where you jump back to where you were the prior week or even less. This "recovery" week will allow your body some much needed rest and will also help to avoid mental burn out. The following week you will be fresh and you will likely see your biggest improvement, which will serve as a great mental boost as well.
QFT.
All of this. Very important. 1 -
cprobertson12 wrote: »Last year I tried and failed to start jogging - but I know what I done wrong:
- I overworked myself - I worked too hard, injured myself, and burnt out
- I made the exercise as a detour to a field on my way home, rather than a part of my way home - it was too easy to skip and say "nah, can't be bothered" and just keep on walking.
- I didn't warm up enough - increasing risk of injury
- I jogged in a field - and my feet were truly fantastic when it came to locating holes in the ground to fall down.
I avoid running in grassy areas like the plague! I’m a barefoot runner and when people find out I don’t wear shoes, they always assume I’m running on the soft grass, I tell them grass is a horrible place to run because you can’t see what’s lurking underneath and it’s a great way to twist an ankle by stepping in a hole or fall down, I’d much rather run on a hard surface where I can see everything. Foot placement is extremely important in avoiding injury! If I do have to go through grass, I will slow down considerably or just walk through it but it’s always a gamble so I avoid it whenever possible, it’s just not worth the risk to me. Good luck with your plan and happy running 5 -
Running. Let's do it right this time! Pick an established program, C2K5 or any of it's derivations, start it and complete it. Let's do it right. Don't try to reinvent the wheel, there are programs out there, do a search, find one and do it.1
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Biggest thing, slow down. You should be able to carry on a conversation. When I first started out I could walk faster than I ran.2
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RunnerGrl1982 wrote: »lporter229 wrote: »Instead of building, building, building, make every fourth week a cut back week, where you jump back to where you were the prior week or even less. This "recovery" week will allow your body some much needed rest and will also help to avoid mental burn out. The following week you will be fresh and you will likely see your biggest improvement, which will serve as a great mental boost as well.
QFT.
All of this. Very important.
Pay attention to what these folks are telling you. A number of years ago I suffered burnout and stopped exercising - and gained a lot of weight. At the time I didn't understand. I just couldn't face the idea of getting on the bike again - or running another mile. It seems irrational - now - but at the time the feeling was real.
Looking back I see I just burned out. Now I watch for symptoms and avoid burnout. Employ these cut back weeks. Slow down, ease up, and just enjoy fitness every now and again. Don't hammer all the time.2 -
garystrickland357 wrote: »RunnerGrl1982 wrote: »lporter229 wrote: »Instead of building, building, building, make every fourth week a cut back week, where you jump back to where you were the prior week or even less. This "recovery" week will allow your body some much needed rest and will also help to avoid mental burn out. The following week you will be fresh and you will likely see your biggest improvement, which will serve as a great mental boost as well.
QFT.
All of this. Very important.
Pay attention to what these folks are telling you. A number of years ago I suffered burnout and stopped exercising - and gained a lot of weight. At the time I didn't understand. I just couldn't face the idea of getting on the bike again - or running another mile. It seems irrational - now - but at the time the feeling was real.
Looking back I see I just burned out. Now I watch for symptoms and avoid burnout. Employ these cut back weeks. Slow down, ease up, and just enjoy fitness every now and again. Don't hammer all the time.
Sounds like very good advice!
Ah, hindsight! My hindsight is 20/20 - I wish I knew last year what I know now - and I wish I knew now what I will know in a year's time!
I was kinda worried/embarrassed about posting up on here - but I am so glad that I did now!
So, the plan is to follow the Couch-to-5k program, with week-1 starting on Monday. I was supposed to go for a walk-run-walk today, but I have instead decided to go swimming - though I do wonder if it'd be worth stopping a mile or two before the swimming pool and walking-running-walking some of that distance... Hrm - I'll keep that as a stretch-goal... get it!? I quite like that idea actually. We'll see how things turn out though - if it's raining I'll probably skip that part.
Swimming is non-negotiable though - because I was supposed to go swimming last night but didn't because I got engrossed in some work and decided I wanted to get it finished.
---EDIT---
Monday - week-1, session-1
Going to leave for work at 0640-0645 and after 15-20 minutes of walking for a warmup I'll start the running-walking-running part for 15 minutes, and then it's a 15 minute cooldown walk to work, where I can change out of whatever I'm wearing.
If I miss the morning run, I'll have all my stuff available to run on the way home instead! And if I somehow miss that... then there is a wonderful detour that I can take on the way home... and if I miss *that* then I was clearly just not enamoured with the weather that day, and I only have to squeeze three sessions in next week.
Week-1-session-1 will be the hardest: it's gonna get me down - but I'm going to stand (run-walk) tall! If I fail, I shall recover and do it again! And again! And again until I complete it!
The worst that can happen is that I fail the session - sessions can be repeated - regimens restarted - my body is ready; it's all in my mind!1 -
I suggest c25k. That's how I started 1
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X100KLS1992 wrote: »I suggest c25k. That's how I started
Me too. Just finishing week 8.
Feel great!
Shoes important and keep at it!0 -
As a fellow Scottish runner I felt compelled to post! As you've seen, you can get your running gait analysed at places like run4it, Achilles Heel and DW fitness - I've had all three recommended to me (Achilles Heel do proper physio-type appointments that you might find useful, but you can do the gait analysis in store at the others really easily). If you want to run on grass you might find you're better off getting a trail shoe. I'd recommend road running, though - it's much easier! If you're thinking of dedicating some time to running outwith your commute I'd highly recommend joining a Jog Scotland group near you - they're so welcoming to new runners and the beginners programme is very similar to C25K (except you get to run with a bunch of folk at your level and you get encouraged along the way by your jog leader).4
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As a fellow Scottish runner I felt compelled to post! As you've seen, you can get your running gait analysed at places like run4it, Achilles Heel and DW fitness - I've had all three recommended to me (Achilles Heel do proper physio-type appointments that you might find useful, but you can do the gait analysis in store at the others really easily). If you want to run on grass you might find you're better off getting a trail shoe. I'd recommend road running, though - it's much easier! If you're thinking of dedicating some time to running outwith your commute I'd highly recommend joining a Jog Scotland group near you - they're so welcoming to new runners and the beginners programme is very similar to C25K (except you get to run with a bunch of folk at your level and you get encouraged along the way by your jog leader).
Excellent! I think Run4It is the easiest for me to get to, followed by Achilles Heel.
Quick question: is "DW Sports" the same as "DW Sports Fitness"? I ask as my nearest DW sports is 5 miles away... but my nearest DW sports fitness is 20 miles away.
I've emailed a local running club - they've just started organising a program for newbies like myself, so I picked a good time to join! Not sure when that will be starting properly, so I'll continue with the couch-to-5k just now.
I think I'm going to stick to tarmac at the moment - last thing I want to do is turn my ankle in a grassy hole - if there were gravel or dirt trails nearby I'd consider it, but all my available locations at the moment are fields which are prone to being a bit bumpy... and given the Scottish weather (particularly of late), more than a little soggy!
I have a few different stretches planned out: so, I can mix and match them as I progress through the programme!
En route stretches
-0.6mi/0.98km, en route to work
-1.1mi/1.78km, en route to work
-1.65mi/2.65km, en route to work
-2.0mi/3.24km, en route from work
Loops (for running laps)
-0.25mi/0.4km straight road
-0.5mi/0.8km circle
-0.75mi/1.2km circle
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Biggest thing, slow down. You should be able to carry on a conversation. When I first started out I could walk faster than I ran.
my favorite part is when I did the first day of C25k and I input my 4.0 mph jog from the treadmill into MFP, which is actually considered a brisk walk in the preloaded exercises. No, MFP...I was jogging
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Oooft - I've just done... half of the first session... I started getting severe pain in the arches of my feet, shin splints, and a stitch in my side!
Eeek! I'm glad I stopped though - now that I've cooled down, I can see that I would very likely have injured myself had I pushed on through the (increasing) pain!
BUT I do not consider this a failure! Muahaha! This is merely the beginning! I'll make you proud Michael Johnson!
So - Thursday - supposed to be a swimming day - but I reckon I can fit in a jog beforehand - my second-first session!
Also, you folks were totally right (I knew you were, I just don't like spending money) - but I definitely need new shoes. These ones... are not good...0 -
It sounds like you need to slow down. Also, get to a running store with knowledgable staff so they can analyze your gait. You definitely will benefit from better shoes.
Good luck and hope you enjoy running!
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cprobertson12 wrote: »Oooft - I've just done... half of the first session... I started getting severe pain in the arches of my feet, shin splints, and a stitch in my side!
Eeek! I'm glad I stopped though - now that I've cooled down, I can see that I would very likely have injured myself had I pushed on through the (increasing) pain!
BUT I do not consider this a failure! Muahaha! This is merely the beginning! I'll make you proud Michael Johnson!
So - Thursday - supposed to be a swimming day - but I reckon I can fit in a jog beforehand - my second-first session!
Also, you folks were totally right (I knew you were, I just don't like spending money) - but I definitely need new shoes. These ones... are not good...
yeah, from the pain you're experiencing, you need proper running shoes. i would get them before running again, i if was you.4 -
TavistockToad wrote: »
yeah, from the pain you're experiencing, you need proper running shoes. i would get them before running again, i if was you.
But... but... but... the moneyz!
I think I'll just have to bite the bullet and go for it I'm afraid - if I want to buy them ASAP, I'll need to try that DW sports fitness store in Kilmarnock - let's see... open until 1930 - I finish work at 1630, home by 1710, kilmarnock by 1740, DW Sports by 1755 - an I can be home for 1900ish - which gives me enough time to grab a sandwhich and head out to scuba training.
I've emailed the local running club to enquire if DW Sports is a decent choice - though to judge by the advice of @lsp123 it would certainly seem to be!0 -
cprobertson12 wrote: »TavistockToad wrote: »
yeah, from the pain you're experiencing, you need proper running shoes. i would get them before running again, i if was you.
But... but... but... the moneyz!
I think I'll just have to bite the bullet and go for it I'm afraid - if I want to buy them ASAP, I'll need to try that DW sports fitness store in Kilmarnock - let's see... open until 1930 - I finish work at 1630, home by 1710, kilmarnock by 1740, DW Sports by 1755 - an I can be home for 1900ish - which gives me enough time to grab a sandwhich and head out to scuba training.
I've emailed the local running club to enquire if DW Sports is a decent choice - though to judge by the advice of @lsp123 it would certainly seem to be!
its an investment!
plus its all of your birthday & Christmas presents sorted for the foreseeable... :laugh: :laugh: :laugh:
3 -
bad shoes=injury=not running
shoes are very important4 -
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Ooft, I'm really feeling it today (and yesterday evening) - come on body, we can rebuild it! Better, stronger, faster!
I walked home in my current running shoes last night and... I have to say, they are not good - definitely need better shoes! They gave me blisters on the soles of my heels - I've never had blisters there before (yay, new experiences!).
So - new shoes are tonight's plan - I'm aiming for £80-100 (I can't believe I'm okay with that - spending that much money in one go scares me!)
1 -
cprobertson12 wrote: »Ooft, I'm really feeling it today (and yesterday evening) - come on body, we can rebuild it! Better, stronger, faster!
I walked home in my current running shoes last night and... I have to say, they are not good - definitely need better shoes! They gave me blisters on the soles of my heels - I've never had blisters there before (yay, new experiences!).
So - new shoes are tonight's plan - I'm aiming for £80-100 (I can't believe I'm okay with that - spending that much money in one go scares me!)
Spend money on the shoes. Then you won't spend money on the injuries
I generally spend $120-160.2 -
RunnerGirl238 wrote: »cprobertson12 wrote: »Ooft, I'm really feeling it today (and yesterday evening) - come on body, we can rebuild it! Better, stronger, faster!
I walked home in my current running shoes last night and... I have to say, they are not good - definitely need better shoes! They gave me blisters on the soles of my heels - I've never had blisters there before (yay, new experiences!).
So - new shoes are tonight's plan - I'm aiming for £80-100 (I can't believe I'm okay with that - spending that much money in one go scares me!)
Spend money on the shoes. Then you won't spend money on the injuries
I generally spend $120-160.
good point... my physio cost £35 a session... though i didn't see her for anything bad shoe related!
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The title of your thread is " Running. Let's Do it Right This Time!". Go get the new shoes.4
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