Just started running- advice pls
KDBisme
Posts: 49 Member
So, if I’ve said it once, I’ve said 100 times, I freakin HATE running. I get bored, my mind wanders, my whole body screams at me, etc. But a few weeks ago I started on the treadmill and set a goal of 2 miles. Then it was 3. I’m up to 4. I set the incline sometimes to crank up the intensity. So my question: for increased fitness, should I shoot for distance, speed or HR? I try to keep my HR between 140-175 for at least 30 minutes but I typically go 45 minutes. I can do 3 miles in 45 minutes, which I know is SLOW. I’m also really short (5’) so I don’t have a long stride! 😅 So don’t judge. 😉😅
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Replies
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You should just increase distance by no more than 10% each week, and also focus on total.milea for the week. You can run different distances a few times per week, like shorter and longer runs, slowly increasing your long run over time. I never monitor hr. Have you ever looked into a training program like couch2 5k? They have longer programs to train you for longer runs, like 6 or 10k as well. Don't try to go faster yet, just get your miles in.5
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Thank you!!! Right now the fastest my little legs go is 6mph. Lol1
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I’ve heard of couch to 5K but kinda forgot about it! Thanks for the reminder!! I’d love to set a goal of running some race in the spring. It’s going to be winter here before long so I’ll stick with the treadmill for now.2
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As a person who runs all the time, I also HATE running on a dreadmill. If that's all I had I'd probably give up. Get outside a few times. Even over winter I'll probably use the dreadmill only once or twice.
Good luck.8 -
I run a lot and have for many years. I have never really enjoyed it, but it just seems to be the most effective way for me to burn calories.
Increasing distance or decreasing time are both measures of improved fitness levels. I alternate between the two. Sometimes I go for a nice long slow run, and other times I go for a shorter quick paced run.
On the treadmill (which I agree with others is kind of boring so I only use it sparingly) I find a nice pace and maintain that for 10-20 mins, I like to throw in some sprinting to push my heart-rate up. Bottom line is keep running, you will improve. The body adapts to stress, and you will make gains in both distance/duration and speed.1 -
If you hate to run, why are you running? There are a lot of exercises you can do that aren’t running. You don’t have to run if you don’t enjoy it. Do what you enjoy.11
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So, if I’ve said it once, I’ve said 100 times, I freakin HATE running. I get bored, my mind wanders, my whole body screams at me, etc. But a few weeks ago I started on the treadmill and set a goal of 2 miles. Then it was 3. I’m up to 4. I set the incline sometimes to crank up the intensity. So my question: for increased fitness, should I shoot for distance, speed or HR? I try to keep my HR between 140-175 for at least 30 minutes but I typically go 45 minutes. I can do 3 miles in 45 minutes, which I know is SLOW. I’m also really short (5’) so I don’t have a long stride! 😅 So don’t judge. 😉😅
Totally up to you, me, i only run 5ks but i just aim to get faster. Some people dont care about speed but completing a distance. It does not matter, you do what you want.0 -
I used to run a fair amount but now mostly cycle but here's my best advice:
- running is a lot more fun outdoors. Personally I did 80%+ of my running on a trail. Bonus = better on joints. If you run in nature/beautiful places its 1,000x less "work" and more fun
- add slowly. Big jumps in distance or pace cause injury.
- as you improve mix it up. Have days that are longer runs but slow pace (if you get into it these ares your LSD days...). Have days where you do speed work but run for less time.
- find running partners or club. Way more fun.
Dreadmill will wear you down.2 -
Is it the running you hate or the running on a treadmill? I love running but despise treadmills, they're mind numbingly boring but on days where there's freezing rain or a thunderstorm they beat not running.
If you really hate running consider another activity. It's not the only way to improve your fitness (even though there are running specific benefits such as bone marrow health).
If it's the treadmill that you hate you can run outdoors in the winter with the appropriate gear (it gets down to -40 here on occasion in the winter and I still enjoy getting out there)1 -
Run outdoors, run with a friend, slow down in some intervals and take in the sights around you a little, change venues, variety helps. If I'm running on a treadmill, I set up a TV and watch something I'm interested in to pass the time. These are the types of things that make running tolerable to me. Good luck!0
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I don't worry about speed, more about the distance and being out and about in lovely places.
I have been roundabout 15 min miles for a long time, and did a half marathon on that. Now on week 4 of an ultra training programme and edging towards 13 min miles. That's more the result of going 4 times a week though, I don't deliberately try for speed.
Out on the trails though, up the hill, against the wind, through the mud - the only goal is to finish 😆
Audio books and podcasts keep me entertained, Sunday I was listening to Dracula as I ran through the fog on the hills. Very atmospheric.
Regular run with a friend in a park that ends at a cafe.
Depends on your goals really, what do you want to achieve? Different distances, how competitive you want to be, trail/road, obstacle races, all of them need something slightly different.2 -
Dreadmill! That is a perfect name for it!!
My mom can do her 45 minutes a day on hers and be fine and dandy... it is torture for me. I have been out in all kinds of weather because indoors just doesn’t work for me. Podcasts are a nice addition 👍 And sometimes I just let my mind wander, but also scope out the scenery. Trail runs are fantastic but rare for me. Normally it’s 3 neighborhood laps... a bit dry, but at least there is usually something new eAch time (bird watching, dead snake to scope out, weather, plants changing, people, etc.)
I have various running gear options for different scenarios. Reflectors and a chest light for night time, neon clothes, tank tops, jackets, brimmed hats, winter hats, headbands for either hair or ears or both, mace, etc. and I store them all in a small storage cube in the bedroom that my husband bought me.
Sign up for a race or two, no need to wait until spring! There are several infographs (is that the right word?) that show layer options for weather conditions, and even some podcasts to talk through logistics. Races keep me motivated to go out at 9:00 at night in the rain (what a fantastic feeling when I am done! Rain runs can be fun!). I save my bib numbers and write my times down. I am a steady 38 min/5K - my goal is to eventually get sub 30 minutes. Contemplating training for longer distances or faster times...
There are days where I just don’t wanna for whatever reason, that’s when the dog and I just go for a brisk walk and call it good.
Here she is after an impromptu 5k one night - she was pooped
she was like a sled dog the entire time minus the last half mile or so...
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Keep most of your runs at a slower pace as your body adjusts to the new demands you're placing on it. You will get faster with time but patience is key. If you rush things, and do too much too fast, you could end up with an injury (which is what happened to me when I started running 3 years ago).5
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i personally hate running with people. i have the monthly running group here and belong to a few facebook groups but mostly run with my dogs alone.
i sign up for a few races here and there to keep "moving forward"
there are many different training plans available for free online.
get fitted for your shoes at a local running store. they are also great local resources for groups and workshops.
bodyglide and similar products help with chafing
good bras help with the bounce
don't get caught up in the numbers. just go. find routes that you like. drive to a coffee shop and start a run there and get coffee when you're done. or something similar.
start slow and easy. it isn't generally recommended not to increase mileage more than 10 to 15%
consider a "naked" run. don't bother with any tech. just run. maybe there is a distance or time goal but in general just go with the feel of it2 -
I am in the minority, but I love my treadmill. I don’t use it exclusively (although I did start out that way), but I never find it boring or onerous to use. Sometimes it is a relief to hop on the treadmill because I seem to run faster on it, and there are no hills so it’s an easy run with little effort. Also I can read a book or watch a tv episode and I am done before I know it.4
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1. if you hate running, ask yourself why you insist on doing it. There are other ways to get a HR pump for 30 minutes if that's your goal.
2. i go for endurance rather than speed. i'm looking forward to the day I can sustain a jogging pace of 4.1 mph for 30 minutes. right now, i can go for 2 minutes,maybe 2-1/2 and have to walk for 1 minute in between jogging bursts.
3. i alleviate boredom with audio books, and find that I enjoy the uninterrupted story time! I've figured out how to pay attention to my feet and not lose track of the story.
good luck and hope you find some cardio love , no matter what kind it is.
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Do you hate running or do you hate running on a treadmill? Either way, forcing yourself to do something you hate isn't going to stick for long. There are many ways to get healthy and fit...there's zero need to force yourself to do something you hate.
I hate running...I've always hated running except for sprints (I was a competitive track and field sprinter and jumper). If you see me running, everybody better be running because some bad *kitten* is about to go down. On the other hand, I love road cycling. I love mountain biking. I love hiking trails in the mountains. I love rock climbing. I love walking my dog...I do the things I love, not the things I hate.4 -
I think I hated running because i thought I was bad at it, but now that I'm getting better, I'm kind of enjoying it! And i do tons of other kinds of workouts... I'm a fitness instructor who teaches WERQ (hip hop dance,) HiiT, and I am training for Les Mills Body Combat. I also do Body Pump and Yoga. So I know there are tons of options and I love them all. I think I just wanted to conquer the running mountain.... I don't like "can'ts."
Running outside is rough here until at least April... I live in the frozen tundra. LOL Thank you for all the awesome advice.... You guys rock!
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As a long distance runner, my advice is choose what you enjoy. If you really enjoy running or challenging yourself...go for distance. If you want to get it over with, stick with shorter distance and speed. Try signing up for races of different lengths, set goals, train for those goals and stick with what's most fun for you. Human gerbil wheels are frustrating for me...if you can't run outside, try finding an indoor track for the winter months.3
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One of the advantages of a treadmill is that you can construct different types of interval workouts. These help pass the time and also help you improve both endurance and speed.
The work intervals don’t have to be all-out—this is not HIIT. The simplest is to warm up for 5 min, alternate 1 min faster with 1 min slower and repeat. Recovery speed is 50% of max and work speed is maybe 75%-80%. Work up to 16 intervals. With warm up and cool down that is 45 min.
Another is to alternate 4 min work intervals with 1 min recovery, with about the same total work time.
You can do “steps”: increase speed by 0.1 mph each minute for however many you want, then go back and start the sequence over again. Sometimes I would do 3 x 10 min, so you would increase the speed 1.0 mph during each “circuit” before starting over.
You make up anything want. I have found that increasing the intensity in small chunks makes it more tolerable—and then you get all the benefits of increased intensity.
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As a person who runs all the time, I also HATE running on a dreadmill. If that's all I had I'd probably give up. Get outside a few times. Even over winter I'll probably use the dreadmill only once or twice.
Good luck.
Dwed2, I’ve seen you post a number of times. Do you mind me asking what your weekly workout looks like?0 -
Build your base for a couple of months. As DancingMoosie said, don't worry about intensity yet. This will make you much less prone to injury, trust me. Maybe run every other day, include strength building leg workouts like walking lunges, squats, step ups, remember to stretch, roll, and keep your pace conversational (the moment you can't talk while running you're going too fast --for the first couple of months).
I find it helps my mind to break up my runs. I think of the first 10 minutes as a warmup (I'll start super slow and go to a moderate pace in 8-12 min), then I section off the workout after that. You can keep the intensity the same by adjusting the speed/incline in tandem. Maybe take the first 2 min at a 0% incline, next 2 1%, next 2 2%, then walk for 1 minute. Eventually your body and mind will adjust and even find pleasure.
PS,
a longer stride often isn't better (quite the opposite). Among other reading material: https://runnerclick.com/the-ideal-running-cadence-and-how-to-achieve-it/1 -
I am in the minority, but I love my treadmill. I don’t use it exclusively (although I did start out that way), but I never find it boring or onerous to use. Sometimes it is a relief to hop on the treadmill because I seem to run faster on it, and there are no hills so it’s an easy run with little effort. Also I can read a book or watch a tv episode and I am done before I know it.
It's evil how much slower you are outside than on the treadmill. A few years back I ran 30 miles on a treadmill, straight through...no joke.1 -
allother94 wrote: »As a person who runs all the time, I also HATE running on a dreadmill. If that's all I had I'd probably give up. Get outside a few times. Even over winter I'll probably use the dreadmill only once or twice.
Good luck.
Dwed2, I’ve seen you post a number of times. Do you mind me asking what your weekly workout looks like?
Right now I'm average about 30ish miles per week. My longest runs are anywhere from 8-15 miles. I'm just keeping the base until I start training again next year. I don't do any speedwork other than a few short races but I am doing hill workouts once or twice a week. I am also hitting the trails a bit more for variety (and I have a trail 'race' in January).
My first 6-7 months of 2020 will be a bit if a hybrid. I'm running with Fleet Feet and training in their marathon program but won't be running a marathon. So I'll cut the 18 and 20 mile runs out and do shorter runs on those days. I'll probably start training for a mile sometime in June to be ready to blow out a lung in July (Harrisburg Mile). I should be up to over 40 miles per week at that point.
Then I'll start training for Richmond. When I do I'll be following a plan from Jack Daniels called 2Q (as adapted by my coach who was one of Jack's runners back in the day). I'll be over 50 miles a week and be doing some serious speed work once a week.
I'll continue to do my full body resistance training as well to hopefully avoid injury. I have a plan that focuses on core and glutes (as designed by my physical therapist).
Feel free to follow me on Strava if you like. https://www.strava.com/athletes/143122721 -
allother94 wrote: »As a person who runs all the time, I also HATE running on a dreadmill. If that's all I had I'd probably give up. Get outside a few times. Even over winter I'll probably use the dreadmill only once or twice.
Good luck.
Dwed2, I’ve seen you post a number of times. Do you mind me asking what your weekly workout looks like?
Right now I'm average about 30ish miles per week. My longest runs are anywhere from 8-15 miles. I'm just keeping the base until I start training again next year. I don't do any speedwork other than a few short races but I am doing hill workouts once or twice a week. I am also hitting the trails a bit more for variety (and I have a trail 'race' in January).
My first 6-7 months of 2020 will be a bit if a hybrid. I'm running with Fleet Feet and training in their marathon program but won't be running a marathon. So I'll cut the 18 and 20 mile runs out and do shorter runs on those days. I'll probably start training for a mile sometime in June to be ready to blow out a lung in July (Harrisburg Mile). I should be up to over 40 miles per week at that point.
Then I'll start training for Richmond. When I do I'll be following a plan from Jack Daniels called 2Q (as adapted by my coach who was one of Jack's runners back in the day). I'll be over 50 miles a week and be doing some serious speed work once a week.
I'll continue to do my full body resistance training as well to hopefully avoid injury. I have a plan that focuses on core and glutes (as designed by my physical therapist).
Feel free to follow me on Strava if you like. https://www.strava.com/athletes/14312272
Do you try to win your races, or is it more of a “finishing is winning” type thing. If the first, how do you do?0 -
allother94 wrote: »allother94 wrote: »As a person who runs all the time, I also HATE running on a dreadmill. If that's all I had I'd probably give up. Get outside a few times. Even over winter I'll probably use the dreadmill only once or twice.
Good luck.
Dwed2, I’ve seen you post a number of times. Do you mind me asking what your weekly workout looks like?
Right now I'm average about 30ish miles per week. My longest runs are anywhere from 8-15 miles. I'm just keeping the base until I start training again next year. I don't do any speedwork other than a few short races but I am doing hill workouts once or twice a week. I am also hitting the trails a bit more for variety (and I have a trail 'race' in January).
My first 6-7 months of 2020 will be a bit if a hybrid. I'm running with Fleet Feet and training in their marathon program but won't be running a marathon. So I'll cut the 18 and 20 mile runs out and do shorter runs on those days. I'll probably start training for a mile sometime in June to be ready to blow out a lung in July (Harrisburg Mile). I should be up to over 40 miles per week at that point.
Then I'll start training for Richmond. When I do I'll be following a plan from Jack Daniels called 2Q (as adapted by my coach who was one of Jack's runners back in the day). I'll be over 50 miles a week and be doing some serious speed work once a week.
I'll continue to do my full body resistance training as well to hopefully avoid injury. I have a plan that focuses on core and glutes (as designed by my physical therapist).
Feel free to follow me on Strava if you like. https://www.strava.com/athletes/14312272
Do you try to win your races, or is it more of a “finishing is winning” type thing. If the first, how do you do?
I don't have the speed required to win big races but I am competitive in my age group at most events. I generally finish in the top 10%, but that's not really my goal. I am mostly competing with myself. My goal is to always get faster. At my age that is not easy but since I never really competed (I have been running for 30 years but never seriously until recently) I have room to improve.
Checkout ATHLINKS - https://www.athlinks.com/athletes/315954485 - It is not complete but it's pretty good at tracking major races.
Edit to add: Don't assume I was 'racing' everyone one of those events. Some I was just there to support a cause and others I was may have been injured. Results don't tell the full story and if you base your success on just results you are doing it wrong (IMO of course).3 -
I ran my first 5K in May 2018 and have been addicted ever since....I always hated running....never understood it...I would see people sucking wind at stoplights in extreme heat and cold......I used to go on long walks on the weekends....9-10K ....then I got a Fitbit for my Bday...some people introduced me to C25K....took me a couple of times to really get into it. I finally reached the point where I could run 5K non-stop on the treadmill. Then I started running outside and we all know how great of a difference that is. I reached the point where I could run 5K non-stop outside.....googled a local 5K race and signed up to create a benchmark of where I was fitness-wise. It was an amazing feeling coming up to the finish line having people cheer you on....crossing the finish line and receiving a medal was a life-changing moment for me. I have ran races in different distances....5K, 10K, 10 Milers, Half-marathons. I'm not a fast runner, but I enjoy every moment. The running community is an amazing network of people, regardless of level or experience.4
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4newrunner wrote: »I ran my first 5K in May 2018 and have been addicted ever since....I always hated running....never understood it...I would see people sucking wind at stoplights in extreme heat and cold......I used to go on long walks on the weekends....9-10K ....then I got a Fitbit for my Bday...some people introduced me to C25K....took me a couple of times to really get into it. I finally reached the point where I could run 5K non-stop on the treadmill. Then I started running outside and we all know how great of a difference that is. I reached the point where I could run 5K non-stop outside.....googled a local 5K race and signed up to create a benchmark of where I was fitness-wise. It was an amazing feeling coming up to the finish line having people cheer you on....crossing the finish line and receiving a medal was a life-changing moment for me. I have ran races in different distances....5K, 10K, 10 Milers, Half-marathons. I'm not a fast runner, but I enjoy every moment. The running community is an amazing network of people, regardless of level or experience.
This is close to my experience. I am not a fast runner and until I began racing, I thought running was -- at best -- "just okay." Once I discovered racing and the running community, it became much more fun. Now even solitary "boring" workouts have their place in my training plan and are fun. It's not for everyone, but racing is a huge motivator for me.1 -
janejellyroll wrote: »4newrunner wrote: »I ran my first 5K in May 2018 and have been addicted ever since....I always hated running....never understood it...I would see people sucking wind at stoplights in extreme heat and cold......I used to go on long walks on the weekends....9-10K ....then I got a Fitbit for my Bday...some people introduced me to C25K....took me a couple of times to really get into it. I finally reached the point where I could run 5K non-stop on the treadmill. Then I started running outside and we all know how great of a difference that is. I reached the point where I could run 5K non-stop outside.....googled a local 5K race and signed up to create a benchmark of where I was fitness-wise. It was an amazing feeling coming up to the finish line having people cheer you on....crossing the finish line and receiving a medal was a life-changing moment for me. I have ran races in different distances....5K, 10K, 10 Milers, Half-marathons. I'm not a fast runner, but I enjoy every moment. The running community is an amazing network of people, regardless of level or experience.
This is close to my experience. I am not a fast runner and until I began racing, I thought running was -- at best -- "just okay." Once I discovered racing and the running community, it became much more fun. Now even solitary "boring" workouts have their place in my training plan and are fun. It's not for everyone, but racing is a huge motivator for me.
#metoo.
Did couch 25k. Synced Fitbit now Garmin to MFP. Started doing Parkruns.
I hated running because I was rubbish at it but as I have got fitter and stronger I actually quite like it. I love the results and the sense of achievement when I finish a 5k.
Another runner commented that I had got faster last week; real motivation for me.
I know I am stronger and healthier and my cardio vascular health is improved....
I am still waiting for a runners' high ....but I do quite enjoy it 😁2
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