begining to run maybe

[DDH]

Hi girls,


I've been biking for a couple years now, but it's more for fitness and fun and trying to lose weight so when it's cold, or raining, or to windy I don't get to go. I have a treadmill at home, and I get on it and walk at 3.5 or 4 for 2 to 3 miles but I don't feel like I burn near as many calories as the bike so I want to start trying to run.

I have fought my weight since I had my son 13 years ago. I weighed about 180 after I had him, (I gained 70 lbs with him) horrible I know, and over the years even though I have tried several times to lose weight, I am now at 240-245.
Recently I have tried once again to get really serious about losing and have been documenting everything I eat. I am exercising daily with an ocasional day skipped because of appts and such for my MIL.
I am eating about 1000 to 1200 calories a day and the first 2 weeks I lost about 5 lbs. and then started my period, and that set me back because of cramping and eating to much. I know I have to learn to control that too.

Okay, long so let me shorten it. I want to start running and I have tried a few times so instead of walking fast at 4 mph, I will jog a bit and then I have kicked it up to 5 and 6 however I cannot breath after about 1 to 2 minutes depending on my speed. I even ran once at 10 mph for 15 seconds. LOL

How do I increase this, I feel like I am getting no better. Should I even be trying to run at my weight or am I looking at doing some damage to myself.
I love my bike, but I have to do something else along with it because the weather is just to unpredictable to depend soley on bike riding for exercise.

This week I think I gained back 2 of the lbs I lost because for two days I pigged out. I had a chocolate attack and couldn't stop. That is very unusal for me because normally I don't even eat chocolate, and snacking it not usually a problem for me, it's portion control.

Anyway, any help would be so appreciated.

[Grog]

Hi Donna!

Based on what I've seen at organized running events, if it's "dangerous" to run at your weight, you'd be in good company living dangerously because there's just about EVERY body shape out there. :)

I have no idea about the specific knee/joint issues, it makes sense, but 1) your legs, especially your quads, are probably very strong if you've been cycling and walking regularly and 2) if you increase only very gradually you will give yourself a chance to adapt.

It can't hurt to loose a bit more weight but also realize that running will make you hungry (like cycling). That may be one other thing to think about...

I strongly recommend that you follow a walk/jog plan that emphasizes walking. If you search the Internet a bit you will find many "First 5K" plans, like this: http://www.runnersworld.co.uk/news/article.asp?UAN=67 It gives you a ball park figure, but I would recommend that you do not increase the run times quite as fast as they recommend. You can write your own program! I find it motivating and generally easier to plan ahead and, on the day of the workout, just do "what's on the paper."

Sorry for being so chipper, I get really excited when people say they are interested in picking up running! I HATED running from the bottom of my cycling heart three years ago and now I actually look forward to rainy days so I can go for a run. :) Feel free to join the running thread, too!

Enjoy! But DO take it easy.

[Starfish]

I know the ones here who run will pipe in with lots of good stuff.

I think my only input right now would be: consider eating more. You might check out MyFoodDiary.com (http://www.myfooddiary.com/default.asp). It really helps you see where you are regarding nutrients and balance of calories, as well as tracking your exercise.

As for biking in the rain, you might consider an indoor trainer. Although I know your question was about running. OK, the others will chime in soon! :)

[DDH]

Thanks Grog, I printed off the 6 week beginer schedule, even though I don't plan to run a 5k. That may be a goal in the future though. Wouldn't that be something.

As far as weight loss, I'm trying, and I have used sparkpeople but I am so nutrient dumb that I am not sure what I need so I have just been counting calrories and nothing more. I measure out my food and make sure I am getting acurate counts, but it is becoming very minotness (sp?).
I wear a heart rate monitor while working out on the treadmill or bike, so I can get a calorie burning count also.

Wow, I just got kind of excited about actually trying to run a 5k. Wonder if I could do it. I think I would be embarrassed because of my weight though.

[Starfish]

As far as weight loss, I'm trying, and I have used sparkpeople but I am so nutrient dumb that I am not sure what I need so I have just been counting calrories and nothing more. I measure out my food and make sure I am getting acurate counts, but it is becoming very minotness (sp?).

MyFoodDiary.com is free to try for 5 days.

[bambu101]

Very timely topic! I have also decided to give running a try after many years of aerobics, weights, cycling, x-c skiing, etc. I ran regularly years ago (in the mid and late 70s), and really liked it, but now I am much older and weigh a lot more :eek:

I have to say that the runners here on TE have inspired me to try it again, and Donna's post and the replies are helping to nudge me in that direction. I am shopping for some new running shoes, and also hope to lose about 25 pounds along the way.

Thanks for your post, Donna! Maybe we can encourage each other along the way.

Wendy

[Grog]

Thanks Grog, I printed off the 6 week beginer schedule, even though I don't plan to run a 5k. That may be a goal in the future though. Wouldn't that be something. (...) Wow, I just got kind of excited about actually trying to run a 5k. Wonder if I could do it. I think I would be embarrassed because of my weight though.

There is no doubt in my mind that you could walk/run a 5K, and perhaps even run it the whole way, if you give yourself time. Say... 3 months?

Check out this Race Finder and find a race in your area in July or August and sign up for it! It's really motivating to have an event ahead, too. :)

I don't think you should be embarrassed by your weight. There are more people than you think in the Athena section, and when people notice them (most don't because they're busy running!), they think: "Wow, this is so cool" and nothing else.

[Grog]

I do not really have experience with weight loss, but I just want to give a word of caution:

I think you should try to run, or to cycle, or to tackle any exercise your mind fancies, for the FUN and fitness it brings (and a little for the competitive edge if you're so inclined...), for the satisfaction of being in better shape, but be aware that it may not be the easiest way to lose weight.

Exercising stresses your body and is likely to increase the mass of your muscles before it decreases the amount of body fat you have. It will also require that you keep eating: you can't starve yourself if you're trying to achieve new fitness goals. Surely a nutritionist who knows something about exercise could help you here.

The good news though is that when you do lose weight it will be in a healthy way, and it will most likely stay off if you stick with your exercise routines and attempt to reach new goals.

I'm rooting for you, go for it!! Set the scale aside and enjoy your hard-gained fitness!

[DDH]

Grog, what race finder? Can I look it up like I do the bike Texas with all the rides in Tx for the year?

I love the organized rides on my bike, so I would probably enjoy the runs too if I can do it.

[DDH]

Okay, I hate to ask this, but this is going to show how much I know, but how far is 5k is that like 3 miles or something?

Obviously math is not my strong point, I use my DH for all that. LOL :o

[Grog]

Oops, forgot the link!
http://www.runnersworld.com/cda/racefinder/1,7151,s6-239-283-284-0-0,00.html
5K is 3.1 miles or so.

[VeloVT]

Good for you Donna!

Running is going to feel harder at first because it is more aerobically demanding -- your heart rate gets much higher much sooner than with cycling. You just have to build up slowly (not only because of aerobic conditioning, running is definitely harder on joints/ligaments than cycling, and it takes a little while for all of that to get conditioned too. if you build too fast you can end up with all sorts of little aches and pains, if not actual injury). Good luck!!!

[DDH]

Wow, nothing close to me until August and that is a triathelon.

I could do the bike and run, but doubt I could do the swimming and I have no where to practice swimming.

How discouraging, or disapointing is a better word I guess.

[Blueberry]

Wow, I just got kind of excited about actually trying to run a 5k. Wonder if I could do it. I think I would be embarrassed because of my weight though.

One of the best pieces of advice someone on this board gave me was *never* to be afraid to do something because of my weight. It's your life - live it!

I walk - I do not run. I'm overweight, and it just plain hurts (and not in a good way). But...I bike, and I walk fast. Works for me. If you aren't getting knee/ankle pain, I say go for it!

If you're truly eating 1000-1200 calories (I'm notoriously bad at estimating), that probably is too little. You should probably be at 1500 at least with exercise. I'd also focus more on eating the good stuff (e.g shop the edges, lean protein, fruits, veggies, etc.).

Good luck! You CAN do it!

[rocknrollgirl]

You can do this...you can sooooo do this. I have always been active, but I just started running a few years ago in order to do an adventure race with my DH. The key is to start slowly. Use a walk jog combo. Make sure you have good shoes. START SLOWLY.....

The breathing is very different from cycling, so just be patient, it will come.

I just started a running group at my school in January and we just did a 5k together last Saturday. Pop up to last week's running thread and check out the picture of me with my friend Jackie. She never, never thought she would be able to run a 5k. Never in a million years. She is healthier and happier and she is losing weight. She uses the spark diet site.

I do agree with a couple of the other folks here, I think your caloric intake is too low. Just my 2 cents.

[RoadBunner]

Hey, DDH!

You can totally do this! See my intro on the "Hi!" thread I just posted. I second what people have said. Find a walk/run program and stick with it. Don't be afraid to change it, though. When I first started marathon training I thought that all of the magic was in the plan and if I missed a single run or didn't do the prescribed distance I was going to surely fail. Now I know you have to have flexibility and listen to your body. If you're feeling sore or drained, cut it back.

I definitely second the idea of getting fit at a proper running store in good shoes. The right shoes can mean the difference between injuries and smooth sailing. Once you get going, shoes should be replaced every 300-500 miles. If you're doing a lot of your running on a treadmill, they may look very new, but replace them anyway!

I would also recommend having a goal race or maybe if there are no races nearby just a day when you invite family/friends out to cheer you on as you run a set distance. A 5K must seem very daunting but it is very attainable within a few months, I'd say. I was more proud at the finish of my first 5K than I was at the finish of my first marathon. That 5K represented a much bigger roadblock in my mind. I never thought I'd even run one mile and was so proud!

Good luck!

[emily_in_nc]

Hi DDH -- good for you! I started running off and on last year, though only a little at a time (1-2 miles), then kicked it up a level this year and finally met a goal I've had in the back of my mind for my entire life, that of running five miles continuously. I've now done that several times, and I am very proud of myself!

When I first started, I got some good recommendations from the more experienced runners on the list. The one that helped me the most was to read anything by John "The Penguin" Bingham. He's a runner-turned-author who started out very overweight and now does marathons. He's lost lots of weight, and is a proponent of running slowly and run/walk. His books have so much wonderful information and are highly motivating. His first book, The Courage to Start, is especially good for a brand-new runner. I highly recommend it! I've also got No Need for Speed, and am reading that now.

Keep on posting, and don't get discouraged. Running is hard, it's a lot harder than cycling to me, but you can and will improve. Hills are still very hard for me; I'm stronger on the treadmill. I haven't done any events (just don't have time at the moment, and now, with a new puppy in the house, even less), but I enjoy running on the treadmill at the gym and doing trail runs outdoors.

Best of luck to you -- and I agree with the others, you aren't eating enough! I am tiny -- 5-1-1/2" and weigh under 105 -- and eat at least 1500 calories a day, often quite a bit more on days I'm very active. You need to fuel your body for activity.

Emily

[DDH]

Thanks girls. I need to see a nutritionist I guess, I'm trying to do it on my own cause I get so frustrated with the doctors and stuff. I have gone to the dietician and she told me the same, but then when I dont' lose weight it's like no one believes me.

So now, I'm writing everything down and measuring what I eat and then will take it in when I have about a month.

I did miss this weekend because I started and was crampy and eating chocolate and chips and not eating meals or snacks like I should.
So I missed 2 days of writing things down, but I have to learn how to handle those times better.

[Dog]

Hi Donna,

I'm a long time runner that started cycling about 3 years ago. Running can seem like a lot of work early on (and it is), but once you build up some endurance you will start to look forward to your runs - just like riding! Just remember to set SMART goals (specific, measurable, achievable, realistic and timely). Start out slow - mostly walking adding in some running gradually. I noticed someone else provided you a link for that.
I noticed you didn't find any local races (or fun runs). Maybe you can google fun runs or local races for your area and see what comes up. It helps to have something to train for - just make sure to let people know because that will help hold you accountable (always works for me).
Anyway, I wish you the best and remember to enjoy the experience.

- Dog

[wavedancer]

I am a new runner also and found the Couch to 5K (http://coolrunning.com/engine/2/2_3/index.shtml) walk/run program helpful. I have not been able to progress at the rate they suggest because of some new painful muscle/ligament issues that popped up. I took a break when the hip started acting up and looked into Chi Running (http://www.chirunning.com/shop/home.php). I have done 2 workshops and think I have figured out why I was experiencing some ligament strain. I never thought I would be able to run (knee issues), but if we start gradually and learn to run with good form, we should be able to do that 5K!

[OakLeaf]

You'll find a lot of Chi Running enthusiasts here. Injury prevention is a very valid concern, and Chi Running plus a good shoe fitting are very helpful on that front.

[Aggie_Ama]

Hi Donna! When I started running a few years back I was lucky to make .25 miles on the treadmill. I would set mini goals for my self like "Today I will do x number of minutes, walk and then x number minutes." Or simply just walk and then do a set amount. I wasn't running fast but I just kept challenging myself to go a little further, usually just 10-25 more seconds. I was starting from a very sedentary life and believe me it hurt like crazy when I started.

I built from those little .25 miles to doing 6-7 miles. Organized events are a lot of fun and really get you excited. Just watch for flyers, for instance we are having a 5k to benefit the high school in my own neighborhood. You won't find it on Active.com or anything but there was flyers around town and ads in the paper.

[VeloVT]

I'd add one more thing... sometimes the treadmill is harder than running outside. This is partly for motivational reasons (treadmill is WAY more boring), but I find that strangely, I am considerably faster outside, even on hilly terrain. People are different in this regard (some find treadmilll easier than outside, others harder), but now that the weather's getting nicer it's worth trying some runs outside... You might find it's easier :D and it's definitely more enjoyable. I'm a type-A runner and will never walk if I'm running by myself unless I have a serious injury (like a sprained ankle or heatstroke), but my BF is very decidedly on the other end of the spectrum and when we run together, we walk for a block or two in the middle of every run (at the half way point), plus if either of us has any minor wimpy discomfort :D. It's a nice treat. It's definitely worth finding a training buddy if you can. I like to do a lot of running on my own, but it's totally different to run with someone and it makes the time go by faster even when you're running slower than you would by yourself. It can make it much easier to get out the door too.

[Wahine]

DDH - I don't have a lot of advice to add. All the others here have told you a lot... good shoes, form, more calories... But I did want to send out my support. Starting a running program is hard and good on you for having the guts to try.

And I wanted to share this story...

I knew a lady who in her early 60's was trying to catch her bus and wasn't able to run to get there on time. She was a nurse and was overweight. She became upset with herself for allowing her body to get so out of shape. So she started to walk. Then she added in short runs... "Maybe today I can run from this lamp post to the next one"... and she just kept adding lamp posts. She ran her first marathon when she turned 70.

You really can do this.

[Sprocket's Mom]

DDH I suggest that you get a copy of The Slow Fat Triathlete. While I know you're not planning on doing any tris, the whole opening part of the book is about how the author got started by walking....then jog/walking....then jogging....then running!! She's so great about sharing her experiences in a real and honest way. It's very motivating and inspiring. You could also go to her website which has many other great stories. http://www.slowfattriathlete.com/
I might also suggest that in order to try out different shoes (if you don't have access to any good local shops) would be to get a membership to road runner sports. If you have a membership with them (annual fee) you can try out the shoes (even outside) for 30 or 60 (I can't remember) days and still return them. No more wearing them around the house and trying to decide if they will in fact actually work outside!
Good luck and just try to enjoy yourself.

[Deborajen]

Hey Donna -

What you have in mind is totally doable. I started running about six years ago shortly after starting Weight Watchers. I ended up losing 25 pounds - and gained a lot in fitness. :)

Just ease into the running - set a series of small goals --

Seeing a dietitian or nutritionist is a good idea. Running is a good workout, and you'll have to eat to fuel. With Weight Watchers, I upped my points a little bit if I lost too much weight over a week (do keep the weight loss gradual - it's much more likely to stay off), but you do have to keep a protein/carbs balance for energy and staying power. My blood sugar tends to run a little low, so I ended up going to a dietitian once I got up to running an hour at a time. She helped me balance things out, plus she recommended a good book - "Nancy Clark's Sports Nutrition Guidebook."

Running is a great sport - welcome aboard! Keep at it. There will be ups and downs, but I think you'll be pleased overall.

Deb

[teigyr]

Hi Donna - I just wanted to second and third what everyone has said here. You CAN do this! I think running is such a great workout and it will condition you very well. I notice more of a difference with running than I do with any other workout plus it tends to give me a lot more energy.

I think you're not eating enough or are perhaps eating things that your body doesn't want to process properly. I read a thread from someone who is Very Active who had trouble losing weight until she learned more about what her body needed and what it didn't like.

I really think you will enjoy running! I recommend compression tights especially if your joints hurt a bit, good shoes and socks, and (of course) a good workout bra. I use a HRM and like that too...initially I just watched the calories burned build up and up but now I use it for practical things.

The last great thing about running is that it is SO portable. You can travel and take your running shoes. It doesn't take forever to get ready to run AND...your running shoes don't get flats :D

[kiwi girl]

I'm going to be starting the couch to 5k program over the weekend. I haven't run for 14 months, so even though my last run was a half marathon I am going to treat myself as a beginner. I found this podcast http://www.ullreys.com/robert/Podcasts/ that does all the interval timings for you. The music is not really to my taste, but it will be better than messing about with a stopwatch.

[roadie gal]

Just chiming in with everyone else... You Can Do It!

2+ on Chi or Evolution Running. The styles are pretty close. They both emphasize forefoot running over heel pounding. Over time this will really save your knees and hips.

Check out www.kickrunners.com. Here's the link to their Couch-to-5k program: http://www.kickrunners.com/forum/showthread.php?t=10724. The beginner program (link at the bottom of the page) builds from 1 minute jog/ 1 minute walk to running a 5k over 8 weeks, starting with only 20 minutes the first day. It also only has you running 3x per week. It seems very doable.

Good Luck! And most importantly Have Fun!

[DDH]

Hey girls, I was reading some of the other post about shoes. I have a real hard time with shoes because I have big feet. I wear a 10 and some of you were saying that running shoes need to be 1/2 size larger hence my problem.
You cannot find a 10 1/2 in the shoe stores. Womens 1/2 sizes only go up to 9 1/2 and then it's full sizes from there. Well the 11 is way to big and way to wide in the front part of the shoe.

Where to you go to get big shoes for women. I notice when I running on the treadmill or even at the fast walk, that my toes are hitting the end of my shoes because they are the exact size I need.

I have a very narrow foot also, so that complicates things for sizes too.

[RoadBunner]

New Balance has shoes in narrow widths. You could also wear a men's shoe. I'm not totally convinced that "woman's" running shoes are all that different than men's vs. the girlier colors. If you go into a good running store, I'm sure they'd have a lot of suggestions for you.

[DDH]

Aren't the men's shoes naturally wider though? I usually wear nike's because those are all I have been able to find that is narrow enough in my heel to keep it from slipping.

I guess I need to try on the mens shoes and see how that goes next time I get a pair.

[VeloVT]

I prefer to do most of my training in racing flats (actually, all of it in nice weather, but in winter I switch to trail shoes). Shoe companies mostly only produce flats in mens' sizes (sometimes they call them "unisex", but they are built on a mens' last and sized like mens' shoes). I wear a 7.5 street shoe and a size 8 women's running shoe (sometimes 8.5). I'm completely comfortable in size 6.5 -- 7.0 men's flats -- I have narrow heels too but the smaller sizes seem to be scaled down appropriately.

So I would definitely not be afraid to give men's shoes a try.

Good luck!

[OakLeaf]

Donna, if your heels are slipping, try on New Balance, Saucony, Adidas or Mizuno. Men's shoes are actually typically (not always) wider in the heel than women's. Nikes tend to be very narrow in the forefoot as well as in the heel. If they fit you, great, but if they're too narrow in the forefoot, that can cause problems.

Also, if you're not doing it already, try lacing your shoes like the first illustration on this page (http://www.sierratradingpost.com/lp2/shoe-guide.html), or the last video on this one (http://www.runnersworld.com/article/0,7120,s6-238-267--12334-0,00.html). This can make all the difference in the world!

If there's a good independent running shoe store near you, I'd highly recommend that. You'll pay a little more for the shoes than at a discount store, but having your foot shape, stride and shoe wear pattern analyzed by someone who knows what they're doing is priceless, especially for a beginning runner.

[Wahine]

The number one, most important thing about running shoes is fit. Not whether they are motion control etc. Fit. The biomechanical research is definitive on this. So going to a shoe store where they will actually measure your foot in both sitting and weight bearing positions is very important. Some running shoe stores also have people that are good at watching running forms, others say they do and don't really know what the heck they are talking about. So you may or may not get useful feedback from this.

[DDH]

You know actually I just go over having planters fasciitis on my right foot and now the podiatrist says I have something called equineitis (sp?) my tendons in the back of my ankle are way to tight and it causes me to be up on my toes kind of like a horse hoof. Anyway, he doesn't want me on the incling on my treadmill and he wants me to strech strech strech and if that doesn't work they wil have to go in and cut those tendons. NOT!!!!
I will deal with it thanks so much. LOL

I wear orthotics but I'm not sure they have them right yet, but they are better than nothing so I also have to get my shoes sized to fit those too.
I may have to go get someone to fit my foot better cause I just try to go to the outlets and find something myself. I can't remember when I had my foot actually sized.

Thanks for all the help girls. I really appreciate it. The articles have been very infromative and I printed off a copy of the beginers training guide that someone posted. Thanks so much.

[Wahine]

With that type of foot the problems are related to rigidity and lack of shock absorption. You should not be in a motion control shoe. You should be in a neutral shoe with LOADS of cushioning. And definitely keep stretching and get your foot sized. I would also consider buying something like this (http://www.tpmassageball.com/) to help relieve trigger points in the calves to use before stretching.