Fitness

*** New People Always Welcome ***

Hey all! A few years ago I started a "learn to run" program at my local running store. About 1/2 way through I got shingles (nasty!) and I had to quit.

Now I want to start again. I am starting on Sunday, March 11 and would love it if anyone wanted to do this with me :)

It's an 8 week course. You should do it at least 3x a week so you're ready for the next week, & don't forget to stretch before & after.  (I actually really like 4x a week & it really prepares me for the next week's numbers)

Take your car & figure out a 3.1 mile or 5 km route & then run/walk for the minutes it says below until you reach 3.1 miles or 5 km.

Week 1 - Walk 3 mins, Run 1 min
Week 2 - Walk 3 mins, Run 2 mins
Week 3 - Walk 2 mins, Run 3 mins
Week 4 - Walk 2 mins, Run 5 mins
Week 5 - Walk 2 mins, Run 7 mins
Week 6 - Walk 2 mins, Run10 mins
Week 7 - Walk 1 min, Run 14 mins
Week 8 - Walk 30 seconds, Run 18 mins 

It also says for week 8, if you find that you don't HAVE to stop running after the 18 minutes, then by all means, carry on without the walking break.

Dee

Excellent Running Tips - Compiled by inci_vinci (from suggestions/experiences contained in this thread) on page 46, post # 913.  All new runners would benefit greatly by reading these prior to beginning. Good luck all!!!!!!!!! 

Oh and while you're at it, drop over to the Mission: Run Around the World thread & add your miles there!!!!

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GRADUATION LIST: The following people have started this running program (or one similar) & can now run 5K (without walking), congrats to all of you!!!!

• nightc1
• deejlb
• punkybrew
• pozesara
• elagain
• shavenyak
• sarah_11235
• jillithan
• inci_vinci
• missyrayn
• zarelha
• sicknes69
• dhwebb
• bignate0100
• marneedear
• tabathar
• wxforecaster

I am SO excited! I was able to complete my first week 2 run today! (Does that make sense!? lol).  I was able to do Week 1's run with no problem, but once I attempted to move on to Week 2's run... man, it was rough.  It took me a few days of making it only half way through the week 2 run... and today, I made it ALL THE WAY THROUGH!  Man, it feels good and I can't wait to do it again! Haha...

Thanks for reading my post! <~ I just needed to  express my excitement over my progress... lol...

I DID IT!!!! I actually ran the entire 5K without walking.  What's even better is that I did it in under 30 minutes.  29:38 to be exact, but hey it's still under 30.  The whole run I was thinking if I could just get it done in under 35 I'll be happy.  SO when the lovely iPod lady told me my stats at the end of the run I was ecstatic.  I ran 5K in 29:38 with an average pace of 5:50/km and burned 434 calories.  Awesome!!! 

I'm officially a graduate and a week early at that.  :-)  Okay enough of tooting my own horn.  I have a list of thanks that I couldn't possibly get them all in.  SO to all of you both experienced and newer at this than me, THANK YOU SO MUCH!!! YOu helped me and encouraged me when I thought that this was just going to be another exercise fad of mine that I wouldn't stick with. FOr all the word of advice, encouragement and support I am eternally grateful.  I LOVE running now and it will definitley be a part of my fitness for life.  I'm already planning on what gear I'll have to buy for running when it gets colder and on the treadmill in the winter.    :-)

nikki: Congrats on sticking with it to get through the run.  Your persistance will pay off and it will only get easier.  Keep up the good work.

rebchandler: How did your first run go?  I'm sure that once you finally got out there you actually enjoyed yourself.  You'd be surprised at how supportive people can be when they see you doing something good for yourself.  I've found that people are impressed that you take the effort to take care of yourself instead of doing nothing.  HOpe run 1 went well :-).

sicknes: Just wanted to wish you good luck on your last week of training.  You'll be so happy to be done but will definitly want to keep it up.  THis truly is an addictive thing.  Congrats on making it this far.

zarehla:  COngrats on your run and ability to do well while on vacation.  NOw that you've got that long run under your belt I'm confident you can come really close to finishing the 5K on the 4th or come pretty darn close.  Remember that it's mostly mental at the end.  If you know you are close just push yourself that last little bit and you'll be happy you did.  Good Luck on the 4th.

THank you DEE for starting such an amazing plan for us to join you in.  I can say for me and I'm sure for all of us that it has been great to have a goal to work towards besides weight.  I look foward to completing many more 5K's now that I know I can.

Keep it up everyone.  Your body will thank you!

Cynthia :-)

Thanks missyrayn! And congrats on your accomplishment! I bet you feel GREAT (I know I would, lol). I hope to be in your shoes some day! Yay for running! =)

Congratulations Missyrayn !! 29.38 is remarkable time. GREAT job !

zarelha: as u r back now, i am sure you'd do it on 4th. Good luck

okay i am DEFINITLY going to start this today and do it 5 days a week.  My only problem is that I have a pretty large chest and no matter what sports bra I wear it is really uncomfortable for me to run. 

and is this a 30 minute run a day? I know we're suppose to do it 3 or 4 times but for how long?

soniak - it's my understanding that you take as much time as you need to complete the 3.1 miles.  For example, it takes me about 40-45 minutes to complete the Week 2 run depending on how fast I run/walk.  Does that make sense?  I'm not sure if I explained it right... hopefully dee or one of the veterans will come along to explain it better (lol).  Good luck!  =)

soniak:  Nikki did a good job explaining it.  Basically you lay out a 5K (3.1 mile) course wherever you want to run.  THen you follow the times for walking and running until you complete the course.  A good place to map out your run ahead so you know how far is mapmyrun.com.  It allows you to choose were you want to run and will tell you the distance. 

Don't be alarmed if it takes you a bit of time the first few weeks.  The longer you keep with it the shorter the time is.  When I started it took about an hour and now it takes less than 30 minutes. 

Don't worry about speed.  Too fast and you'll poop out too soon.  Take it easy until your body adapts.

ONe more thing, try not to run more than 4 times a week (I suggest 3 to start).  YOur body is just getting used to the new activity.  Any more than 3 or 4 times and you put yourself at greater risk of injury.  On your off days you can walk or cross-train (elliptical, tapes, biking, spinning, etc).  Take it easy and enjoy.  In no time you'll be running the whole thing and be completely addicted.

Hope that helped.

Cynthia :-)

ps.  It feels weird to be called a vetran but I guess I am now :-)

sicknes69- last week hey? way to go!!!

zarelha- way to lose 2 lbs while being away! that's great! & way to get the 25 mins down!

nikki- way to go girl!!!!!! Each week actually seemed to get easier for a lot of us, so you have that to look forward to.

missyrayn - woo hooo! you did it! congrats big time girl!!!! & wow! what a time! unreal! Oh and have fun buying running clothes!

soniak0704 - welcome!! I would suggest you do this a max of 4 days a week. 5 might be a bit much. I think a lot of us did 3-4 & it prepared us well enough for the next week's increase.
Actually, it's not a timed run, it's a distance run. You do it for 3.1 miles or 5 km. You just need to map out the distance. You can use your car or go online, there are some sites where you can do it also. I think someone on here could tell youwhich sites to use.
I have the greatest sports bra ever for running. The girls barely move at all. If you want I can let you know which one it is.
Good luck & let us know how you do :)

Dee

Next run: TODAY!!!!!!!!!!!!

Oh man, don't ever eat a bowl of ice cream & then run! bad idea! I know cuz I did just that! I felt like vomiting! lol! That'll teach me. Anyway, no more ice cream for me anymore. I wanna get these last 18.6 lbs off for good.

Ran with my neighbor again today. He's like 8 feet tall (well not really but really tall). So i'ts like walking for him! lol! I get my breathing all messed up when I run with him, cuz I talk & get a stitch under my ribcage. I had to stop twice to make it go away.

Still, I got it in and that's all that matters.

So it's my bday on Saturday (July 7) & I think I've decided to buy myself a GPS watch with my bday money.  I dont' want to buy clothes till I get the last bit of weight off so I thought this would be a great idea. ANy one have one? any ideas on a good one?

Dee

Dee : on one of my run days i ate an apple hurriedly while driving home from office and that gave me such a horrible convulsive feeling while running later that i thought i wud puke on the treadmill. Stitch under the ribcage is certain sign of having food/too much water within an hour of running, which u know already !!

I am a dud when it comes to buying cool stuff, sorry can't help you Dee. I have an idea of composing a list of Do's and Dont's for the newbees to this thread. I might scribble something and the experts here can add/delete. You can add that in the original post and it would clear the initial confusion every new comer has. What say ?

I did my (week 5 run 3) run today. it took me 32:11 to complete 5K but as planned i ran for 40 mins and it showed 3.74 miles. I am not working on speed anymore. Whenver i run sans work pressure and rested properly the day before, i can run more and faster. Guess you all would agree :)

Hi all!  I just finished my run for today.  I started running outside but by about 1/2 mile into it I was getting eaten alive by mosquitos so I turned around and finished inside on my treadmill.  I really didn't want to run inside because it is gorgeous outside but I also didn't want to wake up with itchy red bites all over me.

I love running!  It has become my almost daily form of therapy.  I am able to work through so many problems of frustrations during a run plus I get a little mood boost. 

inci:  Thanks for the compliment but I am sure there are others on this thread as fast as me.  When I just go out and run I usually do between 30 and 32 minutes depending on the day.  When I ran 28:30 I think the excitement of the race helped me push a little faster.  I will be running another 5k race on the 4th so I will let you know if I am able to repeat.

dee:  I really like the Garmin GPS units and would love to have one but I don't think my running justifies the expense just yet, someday though.  I really like the model that also keeps track of heart rate but I think it usually costs between $300-$350

missyrayn: congrats on the graduation!  I know what you mean by having another exercise fad turn into something you crave.

soniak & nikki: welcome to the learn to run thread and come back often to let us know your progress.

sickness:  Way to go on week 7!  I will be looking for your name soon on the graduate list.

Next run probably tomorow!

inci- oh yeah, eating right b4 is not a good idea. Won't do that again!!
& hey! I think you have a great idea there. Write it up & post it & we can all comment, then I will copy the finalized "words of wisdom" in the original post.

pozesara- ya, I'd love one with the hr monitor in it too, but I kinda thought it would be much more. I haven't even looked at one yet, and I'm gonna be pretty limited at our little running store. Hopefully I find one I like. I do have a separate hr monitor if I really wanted to know my hr.

Next run for me: Tuesday!!

Tips on the 'Run' for beginners. It's a compilation of my own experience and suggestions received from various members on this thread. The idea is to cater to the initial curiosity of new members and save them reading 900+ posts to get on board for running.

1. Running shoes are a MUST. Cross training shoes ARE NOT running shoes. If possible, find out a running store near you and check if they do electromechanical analysis (right word? ) of your running. Everyone is unique and the brand of running shoes that suits someone else may not suit you. It's best to try them first and then buy them. If there is no such store around you, fine, still try the shoes properly before buying. Your toes will be subjected to a grinding motion at high speeds. If your feet are wide at toes, get wide shoes (i use size 10-2W shoes and not 10).

1a. The total distance you need to run is 5K = 5 Kilometers = 3.1 miles in the walk+run cycles mentioned above. If you want to run under the skiies and want to plan a 3.1 mile route around your house, then visit www.mapmyrun.com or start out in your car to plan a 3.1 mile route yourself.

2. Proper form: Do a google on 'running form' and read it yourself. Every exercise including 'serious running' requires a proper form to keep injuries, overstressing, wrong stimuli away and it gives faster and better results. To sum it up, run with a slight bent to use gravity, keep the head upright (dont look at the ground/grass/belt of treadmill but the horizon), arms bent in elbows at right angles and the arms shouldn't cross each other in front of the body while swinging, take short strides and try to hit the floor at midfoot (or balls as they say). Never hit on toes and heels. Both are detrimental.

By experience i would say if you have long legs and well arched feet, it's tough to take short strides at small speed cos you might land on your toes. I would normally reduce my bent and run a little upright at shorter speeds. Someone else can add for 'short legs and flat feet'. You will find the arm-swing is a great propeller but dont over focus on armswing. Distance runners dont need to fly off the road like sprinters. It definitely helps while running uphill where u need to chug in and swing ur arms as if climbing a rope. This is where having strong arms helps (which i lack). 

Some suggest to run upright and with very little arm swing to conserve engery. You can decide which one works best for you.

2a. How to tie your shoe lace : Unlace the shoe first. Start lacing from the toes and as you move up and reach the tongue stop. wrap either side of laces around each other 3 times through the tongue. and then lace thru the remaining holes upwards. Pozesara's profile has a picture to understand it better.

3. Beginners normally go for too much too soon. When you start running week 1 you may tempt to run too fast for your body to sustain initially. Running is way too aggressive on your body than walking and even brisk walking for that matter. Your body isn't toned initially to absorb the impact of running. ALWAYS concentrate on getting the distance first and then the speed. 'Slow and steady' is the key. Remember you have to go 3.1 miles (that is 5 Kilometers). If you start out too fast you will burn out as fast. Conserve yourself !!

4. Start out this program with walk + jog instead of walk + run (and never walk + sprint !!) cycles. As you progress, your muscles start toning, you'd naturally build speed (and confidence).

5. Your speed will depend on your prior fitness, whether you've long legs, flat foot, arm swing etc. Do not race with or try to match others.

6. A good jogging speed is when you are able to talk with a fellow jogger (real or fictitious) running alongside you. Heavy breathing is a certain sign of fast running and increased heart rate. Avoid getting that far, reduce speed.

6a. Breathing technique : The professionally recommended way to breath while running is in 3/2 or 2/1 ratios.  Inhale 3 steps/exhale 2 and if you are really working inhale 2 steps/exhale 1.  This is because you will exhale on a different foot each time and less likely to cause injury. - as found by pozesara in both Runner's World magazine and in "The Complete Book of Running" by Claire Kowalchik. 

7. It's good to have a heart rate monitor. It will alarm you if you run into 'danger zone'. If at gym, the HRM's on the treadmill can help, but they are not always reliable. By experience i feel it works better at higher speeds than lower, which in a way is good cause that is when you run into zone. But they might require you to hold the handles for a while, which you may not want at high speed and certainly NOT recommended at high speeds.

8. Do not run everyday. It's good to have a rest day after every run day. That makes it 3 days a week. You can run 4 days a week if comfortable but never more than 5 days a week.

9. Do not worry about the next week's challenge while doing this week. You may try to do too much. If you follow this pgm, your body will be prepared to take each week when it comes.

10. Avoid eating within an hour before run. Also if you have to drink water, drink in small quantity. A stitch in lower rib cage is a sign of food/excessive water before the run (if not anything else).

11. You might lose lot of fluid while running. Don't replenish it with a sinlge shot of 12 oz water bottle while running. Drink small sips and keep hydrating your body as u feel thirsty while running. If you don't feel thirsty, then don't drink water on the go.  Drink plenty of water after the run.

This is strictly from the point of view of 5K run. Marathon runners may drink more water as they drain more and they run 8 times more.

Some advice going for Gatorade or similar sports drinks. It all depends on how much fluid (and even minerals/electrolytes) you lose while running.

12. Don't miss stretches after the run. They are vital to ease the impact of your run on your muscles and free the contracted muscles. Make them a part of the running routine. And avoid stretching before run. If you feel need of stretching, do a warm up lap.Do stretches only enough to loosen the muscles and never more (before the run).

In fact it's good to do 2-3 min warm up then actual run and then 5 min cooldown followed by stretches.

13. You need carbs to replenish the lost calories. Protein shakes are fine but carbs (like apple juice, glucose, banana milk shake) give you instant energy. You have time to feed proteins later. Those who do strength training need protein shakes in glycemic window, you are not building muscles by running. You are ok with proteins but they don't give instant chunks of energy. Carbs do.

You need calcium and potassium along with carbs. A milk shake with banana gives both plus carbs.

14. Running is NOT strength training. It's endurance training. Running won't bulk up your legs - calves or thighs or hips for that matter. It will definitely tone the muscles. You are not in any 'bulking up' danger if you are running.

15. You may want to add strength training to your running to build muscles although it's not mandatory. This holds more significance if you are lean already. Running is extensive cardio and you would burn fat + stored glycogen (yes both) and have a chance of even burning amino acids. Your body needs to know it has to preserve muscles. Strength training would do that and this is where is the need to supply proteins to rebuild the muscle tissues.

16. Always listen to your body. If you feel uncomfortable before/while running, don't go ahead. A stitch in chest or through ankles, shin splints, pain/swelling around the knees are a certain sign of you getting overworked. Take it easy !! Be gentle to your body. If you have injuries of any sort which can interfere with running, DO NOT run.

You might lose a day or a week, don't lose heart. You can always cover the lost ground. Many of us on this thread could do a 5K well before the 9th week. That's the beauty of this pgm. A week lost isn't going to push you on back seat for long. But you risk too much if you push your body beyond limits. It is *really* difficult to properly estimate how far you can push, so when in doubt, DO NOT push for it.

17. Read point 16 again.

18. You can run !! Yes, most of us can. It's always good to check with your physician before starting this (or any ) prgoram and if they give you a clean bill, you are good to go. Don't worry @ people staring at you or even laughing at you. Within 8 weeks they would be admiring you (or even jealous of you!!). Only YOU can do it. Don't get intimidated by the better looking/fit/healtheir people you spot while running. Assume they just got wiser before you and you are already on the track to glory. But as a rule, DO NOT try to compete with them !!

You can run early morning in a gym on treadmill or at home on a treadmill, on a school track in the evening, in a park during lunch hour or wherever else you find comfortable, if you get nervous in company of healthy people/runners.

As you run, you'd come to realize that it's more mental than physical. That's an obstable in the beginning, but a great advantage when you start building up.

19. Running is FUN, yes, if you take it easy, do it right and dont overdo it. It 'can' give you great results in terms of calorie loss, fat loss. lowering blood sugar, cardiovascular strength and enormous confidence. It is also a great stress buster. Enjoy !!

ONE more question and this is a really stupid question... 5k means 5000 steps or 5 miles or what? lol I was gonna start yesterday but I didnt knwo lol yeah thats my excuse but i will start today!

No question is stupid soniak0704. 5k is 3.1 miles.

sickness-YAY for your last week! I'm sure you'll do great!

I decided today...since my scale just doesn't want to budge....that on my days I don't run...i'm going to get on my elliptical...I really don't get it...i'm eating well and staying w/in my calories (or slightly above by like 100-200) Running MWF, and walking 1.5 miles EVERYday....and my scale is still being a jerk...

I haven't been in for a while.  I did my 5k run last week on Tuesday, Thursday, and Saturday.  Last week seemed by far the toughest week to run.  It was hard switching gears from walking three minutes to walking 2 minutes. 

Today I did my first 2 minute five minute intervals and it seemed easier than last week.  Had I not stopped for my last two minute break I would have finished in under 30 minutes.  I was starting to lag though, so I walked slowly.  I feel like I am in great running shape.  The sun rising was beautiful again.

~Peace be with you.

inci_vinci: Nice list of stuff to concentrate on for newbies.  It will be good for them to have that all in one place instead of having to read over 900 posts.  I'll have to look it over more carefully later (i'm at work) and see if there is anything I want to add.  But I think you've got a lot of what needed to be there.  GOOD JOB!

jillithan:  Sorry to hear your scale hasn't budged.  neither has mine.  I'm back at the doctor's on 18 July and hopefully she'll be able to tell me why.  If your health plan allows it you might want to check with a Registered Dietition or a Nutritionist.  Often they have ideas about how to change up the plan that we would never think of.

bignate: Wow! Your time is awesome.  Good job.  I remember that the first run of the week was the hardest.  Sometimes my body would say "are you kidding me!?" Now its a lot easier and I know it will get to be that way with you.

deejib: I don't know alot about GPS things.  I hear they are awesome.  You might want to check runner' world.  they have an awesome section on running gear and usually survey several types in several ranges.  Hope that helps.  (I don't have one because I'm stuck with my iPod Sport Kit for now).

Today is beautiful outside so I think i'm going to run before dinner tonight instead of after like I have been.  I've been finding it harder to get up in the morning to run because I know I can do it later.  Sooner or later I'm going to have to drag myself out of bed to run in the morning again. 

Anyone have any suggestions on how to make myself get up for my morning run (at about 7am is when I used to do it)? 

Cynthia :-)

missyrayn: Thanks !!

@ waking up early morning: I am in the same boat. I sleep really late and i am never able to get up early morning.

BTW, i've forgot to add 'breathing technique, shoe lace technique' suggested by pozesara and the need to add milk (calcium) , banana (potassium) in ur diet told by night1c, into the 'tips for beginners'. Guys, you do the honors !!

Wow, nice little tip sheet... er... nice BIG tip sheet.

__________

No running for me today or tomorrow.  But thursday evening, friday and saturday morning we'll be at the beach so I may run friday in the early am on the beach.   That should be a killer workout.   I'll work on speeding up my running next week since this one is pretty much a vacation week.

hey i have just read about this running thing, i was actually in track last year and hurt a muscle right next to my shin and my coach didnt believe that i was really hurt and it got to the point that i would still run even tho it hurt so much and after running each lap it was really hard for me to walk cuz it hurt so bad but i managed to run. now whenever i start running for about 20 min for a week it starts hurting really bad again. do you know if this will help me get over my pain?