Beginning to Run

[dr.mel_PT]

I love being outside, especially during this time of year so I decided to start running. I've run before, but never on a set schedule and whenever I did go out it was very sporadic (like, run once one week, then run again 3 weeks later).

I'd like to run regularly now but I am SLOOOOOW!! Last night, I did walk/run intervals and it took me 1 hr 9min to go 4 miles. Any tips for beginning a program and how to build up my speed?

 

[hiitdogs]

I don't think you are that slow, you are just starting out so be kind to yourself. Speed will come!

I started out running (well, more walking and jogging) in June 08. In the beginning I couldn't jog more than 20 seconds at a time. Now THAT is slow . I didn't really adhere to a specific training schedule. I just took my iPod with a Cardio Coach workout and went at it. Originally Cardio Coach is designed as a HIIT program but I used it to walk the warm up, steady states and longer challenges and jogged the sprints / intervall challenges. Over time my speed and endurance increased and I worked my way up to 12.5 miles.

There are many programs that you can find on Runner's World, I think a lot of people had great results with the Couch to 5 k program. I never adhered to any program, I just went out equipped with my doggie running buddies and my Cardio Coach workouts.

I think the biggest mistake I made was not to cross train, I just loved running so much that I wanted to do it every day. I am pretty sure now that it slowed my progress. But I guess it depends on what you want to accomplish, if you just want to do it for fun, weightloss, etc. or if you are looking into competing, reaching a certain goal, etc. In the beginning my goal was just not to collapse after a 1 min. sprint and my goals evolved as I went along and I adjusted accordingly.

I just started training for a triathlon and I like the varying between biking and running. Swimming, ummmh, not so much . I now have a training schedule and I feel a little apprehensive about my "predetermined" workouts, I already know on Monday what workout I will be doing Friday in a week. I think it makes the rebel in me come out and say "but what if I don't want to bike on Friday ....... ". I guess I am just going to suck it up for now and stick with the program but I liked the previous, more "freely planned" approach better. But that's just me.

HTH

 

[cindi1]

first things first - get yourself running consistently regardless of your speed. Then you can worry about getting faster. Check out c25k.com for plans and tips for new runners.

 

[BuffyR]

first things first - get yourself running consistently regardless of your speed. Then you can worry about getting faster. Check out c25k.com for plans and tips for new runners.

I'm just finishing up c25k. Downloaded the app onto my IPhone and I really like it. I've never really liked running but now I realize that running, like anything, gets easier with practice. Now I'm able to run 30 minutes straight which I could never do before. I'm a slow runner too, btw, but now that I've developed endurance, I'll try to increase my speed.

 

[Miss Lee]

I just started running (I apply the term loosely -- It's really more like jogging... or trotting ) a year ago and I am very s l o w, but I think that's alright! I've done a lot of reading and the one tip I see over and over again is to slow down and walk when you need to. They say that one of the biggest mistakes new runners make is that they try to go too fast too soon, and based on my own experience, I would have to agree with that.

I started with the C25K plan last year and wasn't even able to finish it. I had to repeat every single week at least twice, and by the time I got to the 4th week of training I had already been working at it for 7 or 8 weeks. I stopped running in November but started up again in March and I'm doing SO MUCH BETTER this time around. I'm still using C25K, but now I have the iPhone app which makes it so much easier to use! What I like best about the app is that you can use it along with the Nike + doodad to track your runs, and you can import your own music right into the app. Like Carola, I love Cardio Coach so I use my favorite CC tracks and it makes the time fly by!

The C25K plan is laid out so well; you run 3 days a week with a gradual progression from walk/jog to jog that is safe and effective. I do weight training on alternating days 2 to 3 times per week as well, with a heavy focus on core and lower body (lots of planks, lunges, squats, etc) and this has helped my speed.

Good luck with your running!! Enjoy it and remember, the tortoise always wins.

 

[Afreet]

Hmmm...that doesn't really seem all that slow for a beginner!

I've been running for years , but I never time myself because I have no intention of competing -- in fact, while I have a vague idea of the length of my various running routes, I don't really pay attention to that, either.

Sometimes I do long, slow runs (listening to music or audiobooks), sometimes I do intervals with sprints (Cardio Coach), sometimes I do intervals with "intensity bursts" - push-ups, walking lunges, squat jumps, etc.

I know my speed has improved because I generally only have an hour or so to spend exercising and I can now squeeze in a lot more sightseeing than I used to - but the important thing is, while it used to result in side stitches, shinsplints, and other general suffering, now it feels great. So I must have gotten better at it.

Anyway, point being, just run and have fun and the speed will work itself out. Unless you are trying to run competitively, and then yeah, maybe you should check out some sort of training guide (Runner's World always seems to have one knocking around their website).

 

[janie1234]

I totally agree with everyone else. Running is not something you can just jump right into without really bad results, . .injury, . . .boredom.
That time sounded good to me. Holy moly you actually went farther than most people do when hey are first starting out. You can do it. Just have fun. Blast on your ipod, . . .you are so right Spring is the best time to start. I'm with ya too after a long 6 months break I'm ready to get back into the swing of things. I'm like Miss Lee I'm a jogger more than I am a runner. Let us know how it goes.

 

[dr.mel_PT]

Thanks for the input ladies!! I'm not looking to run competitively, I just wanted a goal to work towards. I always read that it's better to count the miles done in a given amt of time than to focus on the actual time spent running. Not sure how true that is, but it stuck in my head. My endurance is definitely up; I remember last year when I started running, I could barely jog for a min. After my 1st run last night, I was doing about 2 -3 min before I had to slow to a walk. And I guess my form is a lot better since I didn't have shin splints or really sore calves.

 

[syzygy314]

Everyone has already said it so well! Michele, you beat me to the CC plug, as usual! LOL! The only reason I even look at my speed is because I run with my DH who is true blue, thru and thru a USMC (former, but never really former) and he leaves my you-know-what behind! So, I'm trying to just get up to his pace!

Get to running on a regular basis, then start working with intervals to help with your pace and endurance! CC is great for that (yes, I'm repeating, please forgive me!) Another great way to work on pace is hill training and, believe it or not, plyo legs will make you stronger so it feels easier! I found that out during Meso 3 and I'm doing much better on my runs!

Please, though, do take it slow. Get back to running regularly first! We don't want to see you back here saying you're on the IRL! (Injured Reserve List)

See you on the road!