New To Running

martijean1

martijean1

Cathlete
Ladies? I am NOT a runner. I have never BEEN a runner. I accepted a half marathon challenge for June (Grandma's in Duluth, MN in June)...Any advice? We have an elliptical, every weight you could imagine, and in MN. Cardio outside is difficult (except sledding!!!) in the winter!
 
I highly recommend the Couch to 5K, that is what I used. I modified it a bit because I underestimated just how hard running really is, for the first 5 weeks of the program I repeated each week twice before moving for on to the next week of the program. That week 5 is tough but once you get past it then it is much easier. You may not need to repeat each week twice as the original program does not call for that but I found it much better for me personally to do it that way. I used the Get Running App on my Ipod and it's a great app for it
 
I learned to run in 2009 with Cardio Coach. I took volume 5 outside and went at it. I figured it couldn't be too hard, after all I could IMAX 3 just fine. HA!!!! I almost died before I got down the block.

I just stuck with it and kept at it, and in 2009 ran my first 5K race. In 2010 I did my first half marathon (and swore I was never running again). That half hurt. Ow!Ow!Ow!! In 2011, I did my first full marathon, a second in 2012, and this year I've done 2 fulls with a third in a couple weeks. This running thing is addictive.

I've never done Couch 2 5K, but from my understanding it's intervals, and that's kinda what Cardio Coach is. And a lot of people have had success with couch, so I'd say go for that one. Once you can run 3 miles in full, you can train for a half. I like Hal Higdon's programs, they're free on his website. And that's what I used for my first half and all my fulls. My other HM, I did my own thing, because I was already running high enough mileage.

As for the weather, I'm outside of Chicago. I like the cold, and hate the heat. I'm good for double digit miles as long as the temps as in double digits. Once the temp hit single digits, I'm in for single digit mileages. I have yak trax for the snow. Typical cold weather running dress for me - Above 30 - capri pants,sports bra, long sleeves, knit fingerless gloves. Above 20 - long pants or capri pants (depends on the wind), sports bra, running jacket with a high, zippable collar(no shirt), knit fingerless gloves with the mitten flap thing, maybe a hat.
Above 10 - Long pants, sports bra, a short or long sleeved running shirt (depends on the wind), running jacket, flap gloves, a hat.
Above 0 - Long pants, sports bra, long sleeved running shirt, running jacket, a sweatshirt, regular knit gloves, mittens over the top, and a hat. If it's really windy, a pair of capris under the long pants.

When it's in the single digits, I try to keep my miles at or below the air temp. Three degrees = three miles.

I can't stand a scarf or having my face covered, but if you like it, then do it.

If you can, try to get out during the daylight when the sun is shining, it makes a huge difference. Sunny and cold is better than dark and cold.

Below zero - stay inside.

I normally go by the air temp, not the wind chill temp. Try to run with your back to the wind. If you face is in the wind and it's really cold, then it can be hard to breathe.

An elliptical is a good sub, a treadmill would be better. I hate the treadmill, it makes my shins hurt, because I'm not used to it. If you have to treadmill, set the incline at 1%, even flat outside ground is not flat. Make sure you do get road time in before your race, especially on long runs, the road feels very different. Treadmills do some of the running for you and are much softer than the road.

I'd say start with the 5K, then gradually make the jump to 5 miles. From 5 jump to 8, and from 8 to 10. If you can do 10, you can do 13.1. From 5 to 8 was the hardest jump for me. When you get to longer distances, sometimes a 1 mile run then a .1 walk (fast walk, you're not window shopping!) will give you enough recovery to not really lose pace, but get enough energy back to run another mile, then walk another .1. If I'm tired or not all there on a day, that always works good for me.

I'm not the world's fastest runner, but (most of the time) I enjoy doing it.

I think you'll be fine weather wise, because your mileage really won't kick up until Spring for a June half.

Have fun and good luck!!!

Nan
 
I'm not a runner, but DH has done 4 half marathons lately, so I hear a lot about it. I second the suggestion for Hal Higdon's program - he has different plans based on your current fitness level. Sounds like Nan gave you some great advice!
 
Welcome to running!!!!

I too like Uncle Hal (as everybody calls him.) There are things you can attach to your shoes for stability in snowy conditions. Don't forget gloves and use a little aquaphor on your face when its cold it really helps prevent chafing. Buy some Body Glide (can be mens or womens) and use it on all your hot spots, any place that rubs. I use it between my legs. You can also use it where your bra rubs your skin.

Couch to 5k is great. Instead of doing their 'strength' training I just use a Cathe. Don't forget: never run two days in a row. You need time to recover, its more like endurance weight training in the beginning while you build the muscle to do the sport. As you build your running base you may find you can run two days in a row (like in May) but I recommend against it as this is your first half.

I recommend always having a way to carry your cel ph, some money, and a small snack (1/2 a granola bar) just in case your blood sugar takes a dip or you trip and are out longer than you expected. You want the money in case you have to buy a drink or something (course that said, where would you buy it? lol.) Don't forget the wrap around earbuds that won't fall off when you run. Tuck your headphone cable down your shirt, clip it in place with a hair clip or bobby pin. I always wear a brim to protect from the sun and sun glasses, even when its overcast. I hate to have a ray of sunlight right in my eyes, hurts.

When you first start you will find that its hard. Its harder than Cathe. Its different than Cathe. Resist the urge to run too fast. Initially you need to adapt to the force on your body. It isn't just your heart at work here, its your joints and bones too. The good news is that all this impact is going to improve your bone density. yippee for healthy bones!

I don't like to eat much more than a hard boiled egg before. I find anything with acid comes up on me that includes any kind of juice or coffee. It just depends on your system.
 
Almost forgot: don't forget a wrap for your face that you can take off as you get hot. It will keep the cold air from giving you a stitch in your side. I find that cold air is responsible for stitches.
 
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