Runners-What do you wish you knew?
KLo924
Posts: 379 Member
Hey all,
Over the last couple months I've started to try jogging. I did an 8K last weekend and finished at 1:05:40, or 13:13/mi., which isn't very impressive except that when I started in October I couldn't go more than a minute at a time jogging
So, I'm psyched, and I'm encouraged by friends who are supporting my ambitions to do more.
I've signed up for a 10 miler in April and a half marathon in May (will do a 5K or two between now and those). I hesitate to put this out there because it sounds scary, but, I kind of want to make a full marathon my goal in the fall. Distance is more a goal for me than speed right now, although I clearly want to go faster if I'm going to do these distances!
So... any advice for a new jogger? What do you wish you knew when you started out? This whole world is brand new to me (I was always the fat kid who conveniently had an "injury" whenever the mile came up in school gym class
), so any advice is appreciated.
Thanks!
- Kristin :flowerforyou:
PS: So far I'm following Hal Higdon's novice supreme marathon training guide to get me to the half marathon - any suggestions for training schedules?
Over the last couple months I've started to try jogging. I did an 8K last weekend and finished at 1:05:40, or 13:13/mi., which isn't very impressive except that when I started in October I couldn't go more than a minute at a time jogging
So, I'm psyched, and I'm encouraged by friends who are supporting my ambitions to do more.I've signed up for a 10 miler in April and a half marathon in May (will do a 5K or two between now and those). I hesitate to put this out there because it sounds scary, but, I kind of want to make a full marathon my goal in the fall. Distance is more a goal for me than speed right now, although I clearly want to go faster if I'm going to do these distances!
So... any advice for a new jogger? What do you wish you knew when you started out? This whole world is brand new to me (I was always the fat kid who conveniently had an "injury" whenever the mile came up in school gym class
), so any advice is appreciated.Thanks!
- Kristin :flowerforyou:
PS: So far I'm following Hal Higdon's novice supreme marathon training guide to get me to the half marathon - any suggestions for training schedules?
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Replies
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bump0
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Everyone will tell you about shoes...my advice is a bit more person, underwear and socks! Get you some good, comfy wicking socks that you can go a long distance with and get underwear that WILL NOT CRAWL! I had to learn the latter the hard way and it took a lot of trial and error to find the right pair for me.0
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Duplicate, sorry0
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I am just starting out too - no marathons or anything, just trying to make it around the neighborhood twice, lol - but I'd like to hear any answers as well.0
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I have been running for about 3 years now.
Things I wish I knew then that help me now and stuff I am still discovering:
- Stretching is important! I don't do enough of it, but I have been trying for at least 10 minute of it after a run.
- I am planning on going back to yoga 2-3 times a week because that is something that helped me in the past and I have gotten stiff and sore since I haven't been going much
- Interval training does help you get faster and slower runs help to build endurance
- Get fitted for the proper sneakers for your foot type (I can't stress that enough)
- I cross train 3 times a week which helps me from getting bored with running
Good luck with your races. And they are not unrealistic at all. I ran my first marathon 1.5 years after I had started running.0 -
I am not a super experienced runner, I have only been doing it for 15 months, but just be warned, your fitness doesn't keep on increasing at the rate it first does. I did my first 10k (in 64 mins) 8 days after I started running (Yes, I know). I then ran 3 times a week, between 7 and 10 km each time, for 9 months, and did my second 10 in June in 54 mins. However, since then, I have stuck very much at 54 mins, and that's a fast run for me, I am more comfortable doing it in about 58 mins. I did a 9 mile run in October (1 hour 25 mins) and even though I was very fit at the time, it nearly killed me. Granted it was all off road in newly ploughed fields and chalk hill tracks, but my goodness.....I don't think I could do a half marathon, and I run quite a lot.0
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Oh, and really really mind your knees.0
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Invest in good shoes. You wouldn't believe the difference it makes.0
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I'd say starting out slow to prevent injuries is important--don't try to do too much too soon. Also stretching is important. For years when I'd exercise I would never stretch, but when I started running, not stretching ended up with me getting an injury.0
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Rest days are your friends, and there is a difference between the pain of running and the pain of injury. It's NOT okay to play super human.0
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GREAT question...BUMP.0
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i'm probably going to do a half marathon in 2012, as well as a few mud runs and tri's. there are a lot of great sources out there on the internet, so definetly educate yourself.
interval training will help improve your pace, and increasing your distance will help with endurance. don't push yourself too much at once. don't go an extra 3 miles because "i felt so good" because you might end up hurting yourself. it may not seem like it at that moment, but in two days, you'll be feeling those extra miles.
strength training can really help runners, especially in the beginning. squats, lunges, dead lifts. don't disregard the benefits of cross training. every once in a while jump on a spinning machine or into the pool.0 -
Oh boy, running is my life, so here goes:
- shoes. listen to your feet when they hurt like hell! I put so many miles on my first pair and killed my feet. I buy 4 pairs a year to keep up (I'm about a month past due right now and my feet are all torn up - but it's Christmas in 9 days)
- water. drink lots of water and sports drinks because you really do not realize how much you sweat out, ESPECIALLY with increased mileage.
- stretch. I literally have to force myself to do this after runs. I never do before, I just hop out there (not good)
- cross-train. DO SOMETHING ELSE besides running. I am a hypocrite on this. I "try" to do other things, but its hard. But really, your mind/body will love you more.
- rest. my legs are shot today and yet I want to run more. I just have to tell myself that no running today means a GREAT run tomorrow
Finally, took me a while to accept this, but have fun. If you dread it, don't do it. Make up games for yourself in your head, get a good workout music mix, run once in a while with a buddy, go to various running events/stores, sign up for random 5K's, 10K's etc. (I just did a Jingle Bell Fun Run last weekend and had a blast!)
Good luck!0 -
I have been running for about 3 years now.
Things I wish I knew then that help me now and stuff I am still discovering:
- Stretching is important! I don't do enough of it, but I have been trying for at least 10 minute of it after a run.
- I am planning on going back to yoga 2-3 times a week because that is something that helped me in the past and I have gotten stiff and sore since I haven't been going much
- Interval training does help you get faster and slower runs help to build endurance
- Get fitted for the proper sneakers for your foot type (I can't stress that enough)
- I cross train 3 times a week which helps me from getting bored with running
Good luck with your races. And they are not unrealistic at all. I ran my first marathon 1.5 years after I had started running.
Hatha yoga? I'm considering doing that.0 -
I am not a super experienced runner, I have only been doing it for 15 months, but just be warned, your fitness doesn't keep on increasing at the rate it first does. I did my first 10k (in 64 mins) 8 days after I started running (Yes, I know). I then ran 3 times a week, between 7 and 10 km each time, for 9 months, and did my second 10 in June in 54 mins. However, since then, I have stuck very much at 54 mins, and that's a fast run for me, I am more comfortable doing it in about 58 mins. I did a 9 mile run in October (1 hour 25 mins) and even though I was very fit at the time, it nearly killed me. Granted it was all off road in newly ploughed fields and chalk hill tracks, but my goodness.....I don't think I could do a half marathon, and I run quite a lot.
I'm going to have to disagree with some of this.
I started running from zero base in March. Since then I've completed a half marathon, a 1/2 Ironman and multiple sprint triathlons and 5ks. Your fitness will increase as far as you want it to. You just need a goal and a plan that will get you there.
Most plans and from the input I've received from experienced athletes, coaches and trainers is to take it slow.
Basically run a lot, mostly easy sometimes hard. For beginners your training runs should be at a very easy pace. Easy paced is generally a pace where you are able to actually hold a conversation. As your base builds your pace will increase naturally. Don't worry about speed at this point.
For example my training runs are generally 10 - 10:30 minute miles. My race pace is about 8 minute miles. Not fast by any means but as I've built my base my training pace increased from somewhere in the neighborhood of 15 minute miles to 10 minute miles naturally.
The biggest mistake from beginner runners is to try to go too fast or too far too quickly. Take it slow.0 -
BUMP0
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Great topic! I'll reiterate shoes and add sports bra. A good sports bra is expensive, but will last a long time (don't put in dryer) and make you comfortable.
Follow the plan - Hal's is a good one and continue to focus on nutrition - sports drinks have tons of calories and are not THAT necessary unless you are working out for multiple hours in the heat. Water is great and sometimes dilute the sports drink even.0 -
Wow - thanks everyone! This is awesome! Keep it comin' :happy:0
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Everything therapyruns said and make sure you do some type of warm up before stretching. There are some short yet dynamic warm ups that help get your legs moving like high knees, kick butts, carioca, toy soldier, A-skips, etc (you can find a few more online or in some running books). Also, don't forget about doing some leg strengthening exercises and core exercising. And as some of the other people have said, REST!! A rest day is just as important as any other training day and your body will thank you for it. Running takes a toll on my knees so I mix it up by biking sometimes on the weekends. If distance is your goal, keep using it as your goal until you do the full marathon. After that, make gaining some speed a goal and make getting better times more of a priority because you will already have the endurance base so building speed will be a little bit easier. Intervals are good for speed, but if you're not an interval person, look up Fartleks.0
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Find a plan and stick with it. Hal Higdon. Jeff Galloway. Lots of great training plans out there0
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My tips would be to make sure you have rest days (at least 2 a week), join a running club (it will help you improve and it makes it more fun), and always have something to aim towards - the fact you are entering races is great, it gives you a reason to go out running even when it is dark / wet / snowing.
I also log all my runs (how far I've run and in what time) in a notebook so I don't miss sessions and when I am feeling a bit demotivated I can see all the hard work I have put in.
Good luck! And keep going! It is worth it - running has completely changed my body shape and I would go as far as to say has changed my life!!!!0 -
bump0
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Everyone will tell you about shoes...my advice is a bit more person, underwear and socks! Get you some good, comfy wicking socks that you can go a long distance with and get underwear that WILL NOT CRAWL! I had to learn the latter the hard way and it took a lot of trial and error to find the right pair for me.
^This. Also, use body glide (you can find it at any running store or sporting goods store) for all those areas on your skin that rub together or clothing. There is nothing worse than stepping in the shower and feeling the burn of chaffing (which I refer to as chub rub). Stay away from cotton shirts on longer runs this makes the chub rub worse.0 -
I'm going to have to disagree with some of this.
I started running from zero base in March. Since then I've completed a half marathon, a 1/2 Ironman and multiple sprint triathlons and 5ks. Your fitness will increase as far as you want it to. You just need a goal and a plan that will get you there.
Most plans and from the input I've received from experienced athletes, coaches and trainers is to take it slow.
Basically run a lot, mostly easy sometimes hard. For beginners your training runs should be at a very easy pace. Easy paced is generally a pace where you are able to actually hold a conversation. As your base builds your pace will increase naturally. Don't worry about speed at this point.
For example my training runs are generally 10 - 10:30 minute miles. My race pace is about 8 minute miles. Not fast by any means but as I've built my base my training pace increased from somewhere in the neighborhood of 15 minute miles to 10 minute miles naturally.
The biggest mistake from beginner runners is to try to go too fast or too far too quickly. Take it slow.
I completely agree with this. When I started I had no base and weight 336 lbs. 6 months later and about 75 lbs I ran my first half marathon.0 -
I'm going to have to disagree with some of this.
I started running from zero base in March. Since then I've completed a half marathon, a 1/2 Ironman and multiple sprint triathlons and 5ks. Your fitness will increase as far as you want it to. You just need a goal and a plan that will get you there.
Most plans and from the input I've received from experienced athletes, coaches and trainers is to take it slow.
Basically run a lot, mostly easy sometimes hard. For beginners your training runs should be at a very easy pace. Easy paced is generally a pace where you are able to actually hold a conversation. As your base builds your pace will increase naturally. Don't worry about speed at this point.
For example my training runs are generally 10 - 10:30 minute miles. My race pace is about 8 minute miles. Not fast by any means but as I've built my base my training pace increased from somewhere in the neighborhood of 15 minute miles to 10 minute miles naturally.
The biggest mistake from beginner runners is to try to go too fast or too far too quickly. Take it slow.
I completely agree with this. When I started I had no base and weight 336 lbs. 6 months later and about 75 lbs I ran my first half marathon.
Hmm. Great it worked for you, but I have known a lot of runners have to give up or really wind it down after 6-12 months due to knee or ankle injuries. Probably 75% of the people I know who have started running have had to stop again due to injury. I started getting knee pain in the summer when I was running 40 km a week, and I realised I had to ease off the schedule a bit. I love running. I do it whenever I can, but pushing yourself to do a 1/2 marathon within a few months of starting isn't the greatest of ideas IMO, and I am saying that as someone who as I said, did a 10k 8 days after I started to run.
In addition to this I get asthma, so it really isn't all about want. I have to listen to my body. I would advise everyone to.0 -
I'm going to have to disagree with some of this.
I started running from zero base in March. Since then I've completed a half marathon, a 1/2 Ironman and multiple sprint triathlons and 5ks. Your fitness will increase as far as you want it to. You just need a goal and a plan that will get you there.
Most plans and from the input I've received from experienced athletes, coaches and trainers is to take it slow.
Basically run a lot, mostly easy sometimes hard. For beginners your training runs should be at a very easy pace. Easy paced is generally a pace where you are able to actually hold a conversation. As your base builds your pace will increase naturally. Don't worry about speed at this point.
For example my training runs are generally 10 - 10:30 minute miles. My race pace is about 8 minute miles. Not fast by any means but as I've built my base my training pace increased from somewhere in the neighborhood of 15 minute miles to 10 minute miles naturally.
The biggest mistake from beginner runners is to try to go too fast or too far too quickly. Take it slow.
I completely agree with this. When I started I had no base and weight 336 lbs. 6 months later and about 75 lbs I ran my first half marathon.
Hmm. Great it worked for you, but I have known a lot of runners have to give up or really wind it down after 6-12 months due to knee or ankle injuries. Probably 75% of the people I know who have started running have had to stop again due to injury. I started getting knee pain in the summer when I was running 40 km a week, and I realised I had to ease off the schedule a bit. I love running. I do it whenever I can, but pushing yourself to do a 1/2 marathon within a few months of starting isn't the greatest of ideas IMO, and I am saying that as someone who as I said, did a 10k 8 days after I started to run.
In addition to this I get asthma, so it really isn't all about want. I have to listen to my body. I would advise everyone to.
Read my post again. Your mistake is overuse. The injuries you talk about are called overuse injuries. You're either running too fast or too far for your fitness. I run 35 miles a week, 6 days a week as do thousands of triathletes. If you cut down your intensity and let your body recover properly those injuries will go away.0 -
I've been running for over 8 years and agree with a lot of what other people have said.
Shoes are key! Get fitted for the proper shoes, some stores will let you take them home and try them on a treadmill to see if they're really comfy and the right shoes for you. They can be expensive but worth it.
Stretch after a run, something I still don't always do enough
Don't try to do too much too quickly, i.e. don't try to increase your distance or your speed too quickly, it's a sure fire way to get injured.
Listen to your body and don't ignore things that hurt learned this one the hard way....
Body glide is a good thing, it may be TMI but for long runs I put it where my undies might rub, chafing is not fun. Also on my toes to help with blisters.
Think about what you eat in the days before a long run, not just the morning of a long run. I've learned there are certain things I shouldn't eat the night before because it makes me not feel so good when I run the next morning.
Remember to stay hydrated
Most importantly - have fun! Find friends or a running club, running is a very social thing for me now too. You can cover a lot of intersting topics on a 3-4 hour run 0 -
I'm going to agree as well. I started in January with no base and ran the New York Marathon in November. Starting SLOW is the key. Your fitness is what you make it, and taking care of your body is the most important thing. I think your 13 min. miles are the perfect place for YOU to start because that is where you are comfortable. Just keep running, challenge yourself, but run smart. Don't let anyone tell you something WON'T happen. It's all up to you. Have fun!
I'm going to have to disagree with some of this.
I started running from zero base in March. Since then I've completed a half marathon, a 1/2 Ironman and multiple sprint triathlons and 5ks. Your fitness will increase as far as you want it to. You just need a goal and a plan that will get you there.
Most plans and from the input I've received from experienced athletes, coaches and trainers is to take it slow.
Basically run a lot, mostly easy sometimes hard. For beginners your training runs should be at a very easy pace. Easy paced is generally a pace where you are able to actually hold a conversation. As your base builds your pace will increase naturally. Don't worry about speed at this point.
For example my training runs are generally 10 - 10:30 minute miles. My race pace is about 8 minute miles. Not fast by any means but as I've built my base my training pace increased from somewhere in the neighborhood of 15 minute miles to 10 minute miles naturally.
The biggest mistake from beginner runners is to try to go too fast or too far too quickly. Take it slow.
I completely agree with this. When I started I had no base and weight 336 lbs. 6 months later and about 75 lbs I ran my first half marathon.0 -
I'm going to have to disagree with some of this.
I started running from zero base in March. Since then I've completed a half marathon, a 1/2 Ironman and multiple sprint triathlons and 5ks. Your fitness will increase as far as you want it to. You just need a goal and a plan that will get you there.
Most plans and from the input I've received from experienced athletes, coaches and trainers is to take it slow.
Basically run a lot, mostly easy sometimes hard. For beginners your training runs should be at a very easy pace. Easy paced is generally a pace where you are able to actually hold a conversation. As your base builds your pace will increase naturally. Don't worry about speed at this point.
For example my training runs are generally 10 - 10:30 minute miles. My race pace is about 8 minute miles. Not fast by any means but as I've built my base my training pace increased from somewhere in the neighborhood of 15 minute miles to 10 minute miles naturally.
The biggest mistake from beginner runners is to try to go too fast or too far too quickly. Take it slow.
I completely agree with this. When I started I had no base and weight 336 lbs. 6 months later and about 75 lbs I ran my first half marathon.
Hmm. Great it worked for you, but I have known a lot of runners have to give up or really wind it down after 6-12 months due to knee or ankle injuries. Probably 75% of the people I know who have started running have had to stop again due to injury. I started getting knee pain in the summer when I was running 40 km a week, and I realised I had to ease off the schedule a bit. I love running. I do it whenever I can, but pushing yourself to do a 1/2 marathon within a few months of starting isn't the greatest of ideas IMO, and I am saying that as someone who as I said, did a 10k 8 days after I started to run.
In addition to this I get asthma, so it really isn't all about want. I have to listen to my body. I would advise everyone to.
Read my post again. Your mistake is overuse. The injuries you talk about are called overuse injuries. You're either running too fast or too far for your fitness. I run 35 miles a week, 6 days a week as do thousands of triathletes. If you cut down your intensity and let your body recover properly those injuries will go away.
Yes, like I said, I cut down my running schedule when I got knee pain. You are just reiterating what I said. However, I don't think it is advisable to tell someone who is very overweight that running a 1/2 marathon is fine, because people really do injure themselves doing things like that, and sometimes, they don't recover. There are plenty of people on here who have had to stop running due to unrecoverable injury to the cartilage in their knees.
I am not saying don't do it. I love running, I would encourage anyone to do it. But listen to your body.0
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