need running advice

[chefkate]

ANY form pointers are welcome! even ones that you think are incredibly basic!

i can imax w/ the best of them but HATE running. my 19yo non-cathlete sister and i are doing a 5k next month. i want to kick her butt! i'm 29 and in pretty good shape.

i have 2 more weeks of sts then 3 weeks til our 5k. what kind of lower body weights should i do in those 3 weeks?

we did a practice session friday night. she started out faster than me but i eventually caught up w/ her then passed her. we were doing a recovery lap around the track and i recovered much quicker and was ready to run again much sooner than she was.

my quads and groin were sore the next day. not cathe-esqe doms but i could tell i'd used muscles in a new way

i bought a pair of running shoes....nike reax

i have an ellip and like doing cc on it...but outdoor running seems so different for some reason.

anybody have any tips? i know not to swing my arms across my body. any certain way i should make sure my foot lands?

sorry to be so random and lengthy!

thanks for any help!

 

[jennifermaria]

The best advice I ever got was to go to a professional running store and have them observe your running form--they will then fit you in a "correct" shoe. Someone whose feet roll in (or roll out) would be better off wearing a different type of shoe than from someone whose feet are "neutral." It's hard to tell unless someone's observed you, but I can tell you, this makes a HUGE difference. For years, I bought whatever shoes looked appealing for me and when I finally got fitted properly, I was able to run pain-free for the first time ever! I also learned about my form as a result.

 

[chefkate]

Thanks so much! I didnt get fitted per se, but I did try on a ton of shoes and ran around the store with my 4yo for a long time! These felt the lightest and the most comfortable.

I found the Couch to 5K website and that had a lot of helpful stuff on it.

 

[janie1234]

Kate, while I agree with the previous poster about getting fitted. I did do what you did which was go to the store and just find out what feels the best. That served me just fine for the past 10 years but when you graduate to running more often you definitely want to go to a running store. What has helped me with running were Cathe's DVD's like the Imax 2 and Drill Max, . . anything high low. Butts and Gutts and Gym Style Legs is also great for the leg strength. Core strength helps with posture during those long runs. But for me anyway, . .you sorta just have to train your lungs to, . . and I know it sounds weird but to breathe naturally while running. I think if you overthink, shoes, form, and swing, posture, it ends up becoming a double edged sword and may even make it harder than it needs to. Of course this is coming from someone who runs just for fun. I run about 20-25 miles a week. Just for fun. I have no desire to do a marathon. I just enjoy being outside and seeing nature. Another thing that has really helped that I never leave home without are some good tunes. Fast beat music just helps to get my body pumping. Runnersworld.com has some great tips on breathing excersizes. My last words of advice. Start slow. This is a new workout which is evident by the DOMS that you had from your first running workout. Most importantly have fun and remember that 1st mile is always the hardest but once you get through that you'll be smooth sailing.

 

[ReenaPP]

Hi Kate!

I second Jennifer's suggestion about having a professional running store size up your foot and pronation. It really makes an incredible difference.

The rest of my comments are more training based recommendations, rather than form pointers, since I haven't actually seen your running form. Forgive me if you know all this already - I am just basing my suggestions on your original post, so I wasn't sure!

You mentioned a track in your training - hmmm, tracks are flat - what kind of course are you running for your 5k? I would highly recommend getting in some hill work because if your race day course has even slight hills, you will notice the difference and it will impede your time. If you can run outside on hills or even run on the race day course, that is ideal. Treadmill incline to simulate hills will help, but the belt helps propel you forward, so you still don't get the full "work."

Leg work....the week of the race, none - especially since you do Cathe. I used to try to avoid leg work 3 or 4 days before, but STS plyo legs has made me change my mind about that; don't think I will be doing any the week of races. I ran a 10k in Central Park yesterday and my legs felt like lead, most likely from the combination of plyo legs and speed work early on in the week. I would recommend working legs on non-running days (1x per week) and doing upper body and/or full body workouts on shorter distance training days. If you are training correctly in your runs (tempo, speed work, long distance runs), you will be getting ample leg workouts.

I guess the last thing I can tell you is that if you want to run fast on race day, you should be training on most days at double the distance of your target race - so if you are doing a 5k, you should be getting in 6 milers 1- 2 times per week. The longer distance will build your endurance, allowing you to go faster during shorter distances.

I could go on forever (my dad is a runner, so I have been hearing this for years , and more so lately because I am aiming to beat his time next year at ING NYC 2010, but that is going to be rough....he typically finished ultras and marathons at a 7:30 per mile pace well into his fifties.... I am cringing at how hard this is going to be... If we lived near each other, I would probably beg you to train with me for moral support

Hopefully the little tips above help even just a bit.

Good luck with your race! Keep us posted.

 

[chefkate]

janie & reena, thank you so much! i really appreciate the time you took to post and all you shared!

reena, i'm about your dad! that is awesome!
my sister and i thought we'd use the track to gauge our distance but i printed the course map off and we'll start running that.

janie, i'll take my mp3 tonight. i didnt have it friday and i was bored to tears circling aroud that track! i think the music will help me not think about/listen to my breathing so much.

headed out after i finish nursing babycakes here. its cold & windy, but im hoping for warming up quick out there!

thanks again!

 

[dragonf1y]

Here is a great article on running form:
http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html

For training, besides the distance that ReenaPP mentioned, I would recommend getting at least one good speed workout in per week. My personal favorite is a 200 meter sprint followed by a 200 meter jog recovery. Do this 4 times (makes a mile) then walk a bit. Do 2-4 more miles!
Also be sure to run on roads more than on a track. Most tracks have a cushy surface and roads are very hard. You will need to get your body used to the pounding of pavement as well as hills for your race.