Starting to run again, 13 years later
IDeserveBetter
Posts: 59 Member
I've always been a poor runner.
Comperably of course.
I was in the Army 13 years ago and was a poor runner, but still made my PT score requirement (18 minute 2 mile at the time)
I've gained a lot of weight since then, but have gone down from 224 to currently 184. Lots and LOTS of walking epic distances. I plateaued.
To continue progress, I've started running again. As a 34 y/o 184 pound female. I can do pretty far distances since I walked so extensively.
Today I ran/walked 5.5 miles averaging a 13 minute mile.
I honestly have no frame of reference, or idea what my distance and times should be, or even how good/bad this baseline is.
All of my weightloss was accomplished by meticulous calorie counting, both in and out. I've got Fitbit, appropriate running shoes with support tailored to me specifically, and a running belt for water/ect. . I like guidelines. I thrive on them.
I am undereducated in this.
C25k seems like a low goal at this baseline.
Help?
Comperably of course.
I was in the Army 13 years ago and was a poor runner, but still made my PT score requirement (18 minute 2 mile at the time)
I've gained a lot of weight since then, but have gone down from 224 to currently 184. Lots and LOTS of walking epic distances. I plateaued.
To continue progress, I've started running again. As a 34 y/o 184 pound female. I can do pretty far distances since I walked so extensively.
Today I ran/walked 5.5 miles averaging a 13 minute mile.
I honestly have no frame of reference, or idea what my distance and times should be, or even how good/bad this baseline is.
All of my weightloss was accomplished by meticulous calorie counting, both in and out. I've got Fitbit, appropriate running shoes with support tailored to me specifically, and a running belt for water/ect. . I like guidelines. I thrive on them.
I am undereducated in this.
C25k seems like a low goal at this baseline.
Help?
0
Replies
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Think about what you'd like your goal to be? To run a 5k, 10k, half marathon?
Then tailor your training for your goal.
There are loads of plans you can follow once you decide what you want to do.2 -
Hi there, you're really not doing bad at all. I got back into running earlier this year, and I think I was starting out around 13 minutes per mile too (at a lighter weight, although my terrain is pretty hilly).
If you want a goal, these articles below might help you figure out what is "average." It seems like you've already done your research, but please be thoughtful and aware of your knees as you get back into running. In the past, I've had a tight IT band, so I'm taking time to roll it with a TriggerPoint foam roller after every run.
"In 2016, the average American woman using the Strava app ran 4.6 miles per workout with an average pace of 9:55 minutes per mile. "
https://www.shape.com/fitness/cardio/average-running-speed-women
https://www.womensrunning.com/2017/12/just-for-fun/strava-running-stats-for-2017_83719 (Says it's 9:30 average.)0 -
My understanding is that you’re asking for ideas to make that run/walk combo into a straight run? If so, my suggestion is to slow your speed down a lot so that you can run for longer periods of time. The slower you run the farther you will run. Once you do that, speed will build itself over time and isn’t really something you HAVE to focus on unless it’s for specific training goals.IDeserveBetter wrote: »I've always been a poor runner.
Comperably of course.
I was in the Army 13 years ago and was a poor runner, but still made my PT score requirement (18 minute 2 mile at the time)
I've gained a lot of weight since then, but have gone down from 224 to currently 184. Lots and LOTS of walking epic distances. I plateaued.
To continue progress, I've started running again. As a 34 y/o 184 pound female. I can do pretty far distances since I walked so extensively.
Today I ran/walked 5.5 miles averaging a 13 minute mile.
I honestly have no frame of reference, or idea what my distance and times should be, or even how good/bad this baseline is.
All of my weightloss was accomplished by meticulous calorie counting, both in and out. I've got Fitbit, appropriate running shoes with support tailored to me specifically, and a running belt for water/ect. . I like guidelines. I thrive on them.
I am undereducated in this.
C25k seems like a low goal at this baseline.
Help?
I was like you, a long distance walker (also a fast walker at over 4mph which isn’t bad for a 5’6” woman). I couldn’t run for more than a minute really though. Then some people on this forum told me to slow down, slow down some more, and keep slowing down. I did. I was running what I thought was horrifically slowly, but holy cow - I KEPT RUNNING. I ran that first time for an entire three miles just because I slowed down - I could have kept going, but I was scared I might pull something. My body was capable of distance, just not at the speeds I thought I was “supposed” to run. My first few miles were so ridiculously slow, but now I can say I have run a 9 minute mile (not often admittedly) and have frequently run 10 minute miles (though I’m most relaxed at 11). That speed has improved without any focus of mine on it, it’ll just happen as you run more often and farther.
From personal experience, slow down, make sure you can breathe, go at a pace that turns you into the Energizer Bunny. If you think you might need to stop soon, try slowing down again first if you can. There is no shame in starting slow. “Running” does not start being running at a 12/11/10 minute mile. Plenty of people run a 13, 14 or even 15 minute mile. You probably won’t be slow for that long either because you have built a good bit of cardiovascular fitness for yourself with walking. Slowing down will let you learn to pace and breathe and help you find a comfortable and efficient gait.7 -
I can only do half a mile before walking so far. I already feel reeeeaaaally slow.
This is good advice0 -
That’s okay, I feel slow too. 🤣 Believe me though, some people will be impressed with even your beginning speed. There’s always someone slower and, in the same vein, always someone faster!IDeserveBetter wrote: »I can only do half a mile before walking so far. I already feel reeeeaaaally slow.
This is good advice1 -
IDeserveBetter wrote: »I can only do half a mile before walking so far. I already feel reeeeaaaally slow.
This is good advice
Starting c25k half way through might be a good place to start0 -
I’d recommend going with a structured program to avoid injury. I realize c25k may seem like a low goal given your previous experience but injury would have a big impact in reaching your goal. I just finished c25k last week and am now able to run 2.5 miles in 30 continuous minutes without walk breaks at 52 years old.4
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C25k is a starting point. Then c210k, then your next goal.0
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I'm going to do a program, but also separate runs.
I ran/walked six miles yesterday. I DO want the stamina, but the distance matters to me too
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If it were me, I would do C25k and walk the balance of the 5.5 miles to keep the distance. Once I'd finished C25k, I'd work on running the remaining distance. And remember that the running portions should be so slow that you could maintain a conversation while running. I think that's totally doable.3
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Agree ^^
Follow the program as written and do extra walking if you want to. Do not add in extra runs. That's a recipe for disaster.. Fatigue and risk of injury. You have plenty of time. You can start at week 4 of c25k, and then move on to Bridge to 10k. That will take about 3 months, then you have years after that to keep building. Set a goal to get there safely rather than quickly.2 -
That’s okay, I feel slow too. 🤣 Believe me though, some people will be impressed with even your beginning speed. There’s always someone slower and, in the same vein, always someone faster!IDeserveBetter wrote: »I can only do half a mile before walking so far. I already feel reeeeaaaally slow.
This is good advice
I agree with @TavistockToad c25k is a great place to start to extend the time you're running before walking, I believe the zenlabs c210k also starts at about the same point (although you can skip ahead).
But there is nothing wrong with using walk intervals it's actually a bone fide run method. I run/walk as part of my strategy for long runs/races. Running for as long as I can (managed 13miles in Sunday's marathon) then reverting to run/walk intervals.0 -
Great ideas!!!0
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So, I followed (some) of the advice here.
I ignored the c25k because I haven't ever really done well with THAT much one-size-fits-all sort of thing, but I slowed WAY down.
When I posted, as you can see up thread, I wasn't able to do more than half a mile before stopping. Decided to run (jog) pretty much as slowly as my body would allow (I found 'go as slow and my body will let me' is a really good repetitive cadence for me) and the first time I went up to 1.2 miles before walking at all.
I did it as part of a LONG run.
Ten miles.
Based on my experience with distance walking, I knew I have the endurance,just not for running. I had some pretty spectacular results. Ten miles with 13.38 splits.
Next run was shorter, just over four miles; but I was able to run the first two without stopping. Major progress.
(Screenshots attached).
I AM having a different issue though, and I'm torn. I'll create another response as this one is already getting bogged down by length and numbers.
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So, here is the issue.
Since December 2017 I've lost 40 pounds.
Major progress.
But that does include a period of gaining most back and losing it again, so ups and downs related to life circumstances.
Now, I'm plateaued.
I thought that going from distance walking to running, thus raising my heart rate would solve that issue. Not so.
Despite seeing major improvement on the running aspect with times and endurance, I'm still fluxuating between the same four pounds......for the last ten weeks or so. Having said that, my resting pulse is lower than it has ever been.
I think I know why, but I over think things.
1: I'm not allowing myself enough rest. I'm having a hard time wrapping my brain around exercise more and eat less isn't gospel.
2: I realize that the huge deficits I'm recording (my food recording is very accurate. I'm very practiced and suuuper careful with it. How I lost 40 pounds) may not exist. I understand that once you hit a peak, you stop burning calories despite what my Fitbit versa might record
3: I academically know I need to vary my exercises; I've started incorporating some weight training and I'm about to start yoga, but I'm having a hard time not doubling those days up with cardio instead of giving cardio a break. I'm not internalizing the lesson
4: I'm unsure if I should be eating less, or more. If the deficits are accurate, eating more may help because of avoiding starvation mode. If they aren't, I may barely have deficits at all. I'm aware muscle weighs more, and I AM seeing tape measure differences, but not big ones.
I don't really know what I'm asking.
I'm probably going to consult a trainer and a nutritionist for more educated insight.
Pictures included for posterity:
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Forgot picture0
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Weight loss is more related to diet than it is to exercise. How are you currently tracking your calories in? How long have you been consistently logging your food? How long has it been since you lost weight.2
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Those cals burned seem extremely high. For running the calculation of cals burned is weight in lbs x 0.63 * distance in miles, for walking it is Weight x 0.30 x distance. so if you are doing intervals your 10 miles should be between 552(based on all walking) and 1159 (based on all running).
The 1,300 cals yours shows assumes it is all running and is gross cals (doesn't back out what you would have burned had you did nothing). which is the difference between 1,300 and 1,159. most likely your realy calorie burn is in the 800-1000 cal range0 -
You’re already running about 6.5 minutes at a time before walking, so if I were you, I’d find a c25k or c2510k program and start the program at the week that closest matches that 6.5 min interval. The program will help you build up your stamina. Once you’ve got stamina, then you build on that by developing a weekly plan that includes 1 speedwork (intervals, tempo, etc), 1 steady pace long run, with the rest of your weekly runs being easy pace runs - and increase your combined weekly distance by only 10% to minimize chance of overuse injuries. Heavy weights and yoga are great compliments to the running.
For the plateau (they suck!) - have you been taking your measurements monthly? Sometimes with a plateau, (it seems to me, no scientific back up here) the body seems to cling to a weight number for no reason sometimes and retain water or whatever, but the tape measure tells a different story as the waist or hips or upper arms still go down a bit despite the stubborn scale. If the tape measure is going down, eventually the scale will catch up.0 -
Your BMI is above 30 and your pace is 12-13 minutes per mile, i doubt majority of the fit females can run that pace with 50-60 pounds on strap on their back. If your BMI went down to the low 20s, i guarantee you will halve that pace and run in the 7 minute mile pace as your cruising speed.0
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You only just started increasing your running, right? You can retain a lot of water when you start a new exercise or increase the amount of a familiar exercise. I’d give it awhile before deciding it’s not helping. Also, running makes some people extremely hungry so if you’re nibbling a bit here and there without tracking, I’ve definitely been there myself. 🤣 Also, calorie counts from fitness devices can be inflated, as well as MFP’s own calorie suggestions for exercise. I have found some equations repeated frequently on these forums and use them myself successfully.
.66 x (your weight in pounds) x (number of miles you ran) = calories burned running
And
.33 x (your weight in pounds) x (number of miles you walked) = calories burned walking
Those are apparently a more accurate way to estimate the calories you burned either walking or running.
One more thing, I would advise against adding a whole lot of running distance very quickly. A training plan (like others have mentioned) would help you not jump the gun and do too much too fast. It’s easy to think we’re ready for more than we might actually be - because a lot of times our bodies don’t let us know there’s a problem until it’s too late and we’re injured.1 -
You’re already running about 6.5 minutes at a time before walking, so if I were you, I’d find a c25k or c2510k program and start the program at the week that closest matches that 6.5 min interval. The program will help you build up your stamina. Once you’ve got stamina, then you build on that by developing a weekly plan that includes 1 speedwork (intervals, tempo, etc), 1 steady pace long run, with the rest of your weekly runs being easy pace runs - and increase your combined weekly distance by only 10% to minimize chance of overuse injuries. Heavy weights and yoga are great compliments to the running.
For the plateau (they suck!) - have you been taking your measurements monthly? Sometimes with a plateau, (it seems to me, no scientific back up here) the body seems to cling to a weight number for no reason sometimes and retain water or whatever, but the tape measure tells a different story as the waist or hips or upper arms still go down a bit despite the stubborn scale. If the tape measure is going down, eventually the scale will catch up.
I taped last night after posting. I hadn't taped since February and there was a bigger difference than I expected.
Feb was as follows (take into account I had a breast augmentation, so those numbers are a bit skewed)
Feb: Bust 41
Chest 36
Waist 38
Hips: 43
Biceps: 13 both
April: Bust: 40
Chest: 34.5
Waist: 35
Hips: 42
Biceps: 131 -
You’re already running about 6.5 minutes at a time before walking, so if I were you, I’d find a c25k or c2510k program and start the program at the week that closest matches that 6.5 min interval. The program will help you build up your stamina. Once you’ve got stamina, then you build on that by developing a weekly plan that includes 1 speedwork (intervals, tempo, etc), 1 steady pace long run, with the rest of your weekly runs being easy pace runs - and increase your combined weekly distance by only 10% to minimize chance of overuse injuries. Heavy weights and yoga are great compliments to the running.
For the plateau (they suck!) - have you been taking your measurements monthly? Sometimes with a plateau, (it seems to me, no scientific back up here) the body seems to cling to a weight number for no reason sometimes and retain water or whatever, but the tape measure tells a different story as the waist or hips or upper arms still go down a bit despite the stubborn scale. If the tape measure is going down, eventually the scale will catch up.
24 minutes yesterday with the two miles.
I know people keep saying c25k, but I'm making huge progress on my own guidance, so I'm going to continue with that.
My next goal is 2.5 miles this weekend,and the full three next week
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IDeserveBetter wrote: »You’re already running about 6.5 minutes at a time before walking, so if I were you, I’d find a c25k or c2510k program and start the program at the week that closest matches that 6.5 min interval. The program will help you build up your stamina. Once you’ve got stamina, then you build on that by developing a weekly plan that includes 1 speedwork (intervals, tempo, etc), 1 steady pace long run, with the rest of your weekly runs being easy pace runs - and increase your combined weekly distance by only 10% to minimize chance of overuse injuries. Heavy weights and yoga are great compliments to the running.
For the plateau (they suck!) - have you been taking your measurements monthly? Sometimes with a plateau, (it seems to me, no scientific back up here) the body seems to cling to a weight number for no reason sometimes and retain water or whatever, but the tape measure tells a different story as the waist or hips or upper arms still go down a bit despite the stubborn scale. If the tape measure is going down, eventually the scale will catch up.
24 minutes yesterday with the two miles.
I know people keep saying c25k, but I'm making huge progress on my own guidance, so I'm going to continue with that.
My next goal is 2.5 miles this weekend,and the full three next week
problem is doing you own thing can lead to doing too much too soon.
I did that a year and a half ago, added too much millage too soon and my knee has had issues ever since. Now, even though I can go and run 10K, am doing couch to 5K to ensure I don't add too much too soon.
You could try that program, but to the jogging at a faster pace than you normally do, that way you can work on speed too, without adding too much too soon.3 -
I can understand your excitement about making progress so quickly. It’s empowering! My concern is that you may be setting yourself up for injury. I have a friend that did too much too soon and ended up sidelined by her doctor with a boot on her foot for 8 weeks due to stress fractures. If you are relying heavily on exercise for your calorie deficit this will impact your weight loss goals in addition to your fitness goals. I sincerely believe that slowing down and listening to the advice many have given you about not increasing mileage too rapidly would pay off more in the long run. The people advising you aren’t trying to discourage you. They want to help you meet your goals.1
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You only just started increasing your running, right? You can retain a lot of water when you start a new exercise or increase the amount of a familiar exercise. I’d give it awhile before deciding it’s not helping. Also, running makes some people extremely hungry so if you’re nibbling a bit here and there without tracking, I’ve definitely been there myself. 🤣 Also, calorie counts from fitness devices can be inflated, as well as MFP’s own calorie suggestions for exercise. I have found some equations repeated frequently on these forums and use them myself successfully.
.66 x (your weight in pounds) x (number of miles you ran) = calories burned running
And
.33 x (your weight in pounds) x (number of miles you walked) = calories burned walking
Those are apparently a more accurate way to estimate the calories you burned either walking or running.
0pwER
One more thing, I would advise against adding a whole lot of running distance very quickly. A training plan (like others have mentioned) would help you not jump the gun and do too much too fast. It’s easy to think we’re ready for more than we might actually be - because a lot of times our bodies don’t let us know there’s a problem until it’s too late and we’re injured.
This is good advice.
I'm taking my cues from Fitbit for calories out.
I've kinda been reinventing the wheel with this whole thing, but I feel accomplished.
Maybe I need to just forget about the scale for a while.
I like the equation for calories that involves weight. When it
1 -
IDeserveBetter wrote: »You’re already running about 6.5 minutes at a time before walking, so if I were you, I’d find a c25k or c2510k program and start the program at the week that closest matches that 6.5 min interval. The program will help you build up your stamina. Once you’ve got stamina, then you build on that by developing a weekly plan that includes 1 speedwork (intervals, tempo, etc), 1 steady pace long run, with the rest of your weekly runs being easy pace runs - and increase your combined weekly distance by only 10% to minimize chance of overuse injuries. Heavy weights and yoga are great compliments to the running.
For the plateau (they suck!) - have you been taking your measurements monthly? Sometimes with a plateau, (it seems to me, no scientific back up here) the body seems to cling to a weight number for no reason sometimes and retain water or whatever, but the tape measure tells a different story as the waist or hips or upper arms still go down a bit despite the stubborn scale. If the tape measure is going down, eventually the scale will catch up.
24 minutes yesterday with the two miles.
I know people keep saying c25k, but I'm making huge progress on my own guidance, so I'm going to continue with that.
My next goal is 2.5 miles this weekend,and the full three next week
problem is doing you own thing can lead to doing too much too soon.
I did that a year and a half ago, added too much millage too soon and my knee has had issues ever since. Now, even though I can go and run 10K, am doing couch to 5K to ensure I don't add too much too soon.
You could try that program, but to the jogging at a faster pace than you normally do, that way you can work on speed too, without adding too much too soon.
When I say I was distance walking, I was averaging ten miles a day, for about a year.
I know it sounds cocky, but I think I'm good on that.
I'm going to consult a trainer, because really, wtf do I know?0 -
Also, I'm not reading this as people trying to be discouraging at all; more like people having a less than complete picture of the whole thing. I know we all think we are special in general, but I don't think c25k is the right choice here. I AM breaking my runs down to 3x a week, one shortish, one sprints/walk fo 30 minutes and a weekend long run. Pole dancing and yoga in between1
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IDeserveBetter wrote: »Also, I'm not reading this as people trying to be discouraging at all; more like people having a less than complete picture of the whole thing. I know we all think we are special in general, but I don't think c25k is the right choice here. I AM breaking my runs down to 3x a week, one shortish, one sprints/walk fo 30 minutes and a weekend long run. Pole dancing and yoga in betweenIDeserveBetter wrote: »Also, I'm not reading this as people trying to be discouraging at all; more like people having a less than complete picture of the whole thing. I know we all think we are special in general, but I don't think c25k is the right choice here. I AM breaking my runs down to 3x a week, one shortish, one sprints/walk fo 30 minutes and a weekend long run. Pole dancing and yoga in between
could do step up to 10K then, and start off on the week you that best fits where you currently are, then follow that for progression1
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