Running---Jogging

[Catrin]

I am attempting to take up a little jogging at the club. I figure it is good as a weight-bearing exercise and it will be good for me next winter when I can't go riding as much as I would like. I will have my own trainer by then, but the trainer isn't as much fun as riding outside/

Eight laps at my club's track = 1 mile. Right now I can JOG two laps for the need for oxygen makes me stop. My body actually feels fine, it is the lungs that are the problem. Last night I did a little walking/running before spinning class and at one point my heart rate was 171 :eek: I may have been pushing a little harder than jogging at that point, I can't remember.

I recognize that my body is conditioned for cycling, my heart rate never gets above 150 these days - in a hard spinning class nor outside. Running obviously uses more muscles and so forth...

Is it better to just keep lightly jogging those two laps until they know longer kill me before pushing it further, or should I push it a little further each week regardless? I am unsure the best way to do this as I have never run. I will never be the fastest or best runner out there, but that is ok - it just adds to my cardio choices and I like the jogging-induced breeze in my hair :p

[martinkap]

I am no trainer nor a coach but I had similar problem. I was jogging and my HR was around 170 (I am 38 yo). Obviously that is not sustainable for a long time.

I hired a running coach to figure out what can I do. I was refusing to believe that I am unable to run (choking/gasping for air after 10min running). He corrected my posture a bit (straight spine, don't hunch, open my chest, not to wave with hands much) and then he said run. When my HR started crossing 155 (that was when I still felt very comfortable - could talk etc), he said slow down. And more slow down and more slow down (so my HR stays around 155).

Honestly, at the beginning, I could walk on 3in heals faster than run (while keeping my HR under 155). He said, it is not important how fast I run, but that I'm conditioning my body for running. So, I was not allowed to start walking (which would be faster :) ) but had to mimick the running motion in very slow speed. I have preseted my HR monitor so it starts beeping when I cross 155 and I was trying to keep my HR around/under there.

I started 'running' this way 4x a week. Each day a bit longer. I think I started 15min. I loved that time. Once I got used to the really really slow running (aka once I stop being ashamed that an old lady with a dog walks faster than me 'running'), I actually enjoyed the motion. It did not leave me feeling like I want to die and that I cannot do it.

In about a months, I was able to 'run' in such pace about 45min-60min without any discomfort. That is when I started to play. I added small intervals in a bit faster pace (5.5mph). 30 sec faster and then 2-4min slow run to breath it out ...

About 5 months later (now), I can run about 5 miles in about 5.5-6 mi pace. Something I have never dreamed of. I know we all are different (I am primarily cyclist and have a sedentary job) but for me it was crucial to slow down (ridiculously slow down) and start condition my body for basically staying up right. Thinking about it, I realized that I constantly sit (on the bike or in front of computer), no wonder that a small jog was killing me.

Good luck and let us know how you're doing!

[OakLeaf]

I agree, it was the same for me.

It really took me some form work to be able to run slowly. (The form work also helped me run faster - it's just more efficient.)

Running will also always be more demanding aerobically than cycling, since it's weightbearing.

You'll be happy when it pays off on the bike and you're breathing through your nose while riding up hills that you used to have to stick out your tongue to get air. :)

[Bike Chick]

Great advice martinkap and Oak. I had been cycling 5 years before I started running and thought I was pretty fit. NOT! My heart rate would hit 180 within a couple minutes on the treadmill. It was the same for me as the two of them. I'm still running slowly (11-12 mm) but can run 5 miles now without stopping. I also found that running fitness progresses much slower than cycling fitness.

[TsPoet]

Interesting question and answers. I'll be getting out my HR monitor for tonight's run.

[GLC1968]

I did something similiar, but I dropped to a walk when the HR got up...walked until it recovered, and then jogged a little more, then walked, then jogged, etc. It was very annoying at first because my HR would 'recover' very quickly, but then my it would also skyrocket quickly so my intervals were tiny!

I actually eventually abandoned the process and just followed a couch to 5K walk/run training plan that did it by minutes (instead of HR). I really like martinkap's concept of just running very, very slowly. That makes a ton of sense to me now (after the fact) because for me, walking and running don't use a lot of the same muscles and I often felt like the walking wasn't helping my body at all. Running super-duper slow makes more sense from a physiological point of view.

For running, my cardiovascular fitness has now (after 5 months of this) outpaced my lower body's ability. I ache long before I feel like my heart/lungs need a break!

[Catrin]

This is a lot of good food for thought, I had wondered why my HR was so high since it is improved so much for other activities....and forgot the obvious - cycling, and spinning, is still a seated activity.

So I will try to be much more patient with myself, and focus on trying to run below a target heart rate - obviously I can't let it remain at 170...

Yesterday I jogged/ran until I had to stop, then walked a lap or two, and did the same a few times. I will try the super-slow process mentioned here...and will talk to my trainer about it so he won't be perplexed when he seems me running at such a slow speed :o

[Red Rock]

This very same situation has happened to me. I have been out for about 2 weeks with the HR at 170. Only on my last run was I able to feel like I could "control" the HR. So I need to do the super slow run too.

Perhaps we will all be great runners in the end.

Red Rock

[Catrin]

We could start the "Super-Slow Joggers Club" :D

[Crankin]

You know, even though I have stopped the running (at least until I get back from my cycling trip), I think the slow jogging was what worked better for me than run-walk. Even with taking off a couple of months from running, when I started again in April, I could easily run 3 miles, but at a slow speed (5.2-5.5 mph). My natural running pace seems to be about 5.5-5.8. It was a push to get to 6, which is about a 9:50 mile. That's where my breathing gets a bit labored. Usually,my legs hurt way long before I feel winded.
I am a fast walker and can do a 14-15 minute mile. But that seems separate from running. I do take short walking breaks on longer runs (which for me is above 4 miles).
Good luck, Catrin!

[nscrbug]

You know, even though I have stopped the running (at least until I get back from my cycling trip), I think the slow jogging was what worked better for me than run-walk. Even with taking off a couple of months from running, when I started again in April, I could easily run 3 miles, but at a slow speed (5.2-5.5 mph). My natural running pace seems to be about 5.5-5.8. It was a push to get to 6, which is about a 9:50 mile. That's where my breathing gets a bit labored. Usually,my legs hurt way long before I feel winded.
I am a fast walker and can do a 14-15 minute mile. But that seems separate from running. I do take short walking breaks on longer runs (which for me is above 4 miles).
Good luck, Catrin!

Not to be "nit-picky" here, but isn't 6mph equal to a 10 minute mile? I know that's how it is on the treadmills at my gym. Infact, sometimes it comes out to a bit more than a 10 minute mile for the first 1 or 2 miles...then, usually by the time I hit the 3rd mile...my time is right at 30 minutes.

[Crankin]

I thought so, too. But, I have a brand new treadmill and when I crank it up to 6 mph, the pace is always 9:50 or 9:52 (can't remember). Generally, I look at 6 mph as a 10:00 minute mile.
Whatever; all I know is that I feel way different between 5.8 and 6.0, although outside, the difference is less apparent. I also live in a hilly area, so I do slow down going up the 5-% grades.

[Bike Chick]

We could start the "Super-Slow Joggers Club" :D

I would definitely meet the membership requirements but I figure if we stick with it we will eventually progress to the "Super-Strong Runners Club." My goal is to run a 10 minute mile and finish a 5K under 30 minutes.

[zoom-zoom]

I thought so, too. But, I have a brand new treadmill and when I crank it up to 6 mph, the pace is always 9:50 or 9:52 (can't remember). Generally, I look at 6 mph as a 10:00 minute mile.
Whatever; all I know is that I feel way different between 5.8 and 6.0, although outside, the difference is less apparent. I also live in a hilly area, so I do slow down going up the 5-% grades.

OK, I suck at Math, but 6mph is exactly a 10mm (60 minutes / 6 miles = 10min/mile). I'm calling poorly calibrated or buggy treadmill. :p

[martinkap]

So my training plan (I am following the Nike+) called for a 7 mile run on Saturday. I have never run 7 miles in my entire life, plus Manhattan was tortured by winds and gust winds upto 40mph. I knew I would kill myself of boredom on treadmill, so I decided to brave the environment and attempt to run the distance outside.

My bf decided to "walk" with me since it was getting dark (I run late afternoon) and since he is getting over a flu. We walked to Central park loop and then I went on 'running'. I started really slow. My bf, walked beside me and wondered if the trees will survive the winds. After a mile I picked up the pace (probably run about 5mph/12 min mile) and kept running.

The time was passing by and I was not winded! I finished the whole CP loop (10k) in 1h 11min !!! and without stopping run all the way home.

I am very happy to report that a slow running works for me. I was tired but not winded, my HR did not go over 160 (except the couple of hills) and I did 'run' 7 miles without stopping.

[colby]

7 miles is a nice accomplishment. Way to go! :D

[Catrin]

Congratulations on the 7 miles, that is great!

[Red Rock]

Congrats on doing your first seven. That is great. At this point, I will be happy if I can get through a mile. Will have to pull out those running shoes.

[Catrin]

I guess the heat and humidity are taking their toll on me. I have been trying to jog slowly, but apparently not slow enough. I did two laps at my club the other day and my heart rate was 184 when I was done :eek: Of course it came right back down, my heart rate recovers well.

My trainer runs as well as mountain bikes and he told me that it was due to the change of weather - previously 2 laps only brought it to the low 160s... So I guess that I will continue doing what I am doing, slowly jog a few laps each time I go in hopes that my body will eventually start adjusting to this activity.

[zoom-zoom]

Heat makes running tough, humidity makes running tough...but together it can be brutal. I am often at least a minute/mile slower when it gets warm, but it only takes a week or two to acclimate. Won't be long and you will adapt. For now take it easy. It's not you, it's the weather. :)

[Red Rock]

I have been slowly moving up my runs. I have been at 1.5 miles and now I am moving to 1.75. I have been doing them on a local track. I have been very good about jogging slowly and watching my heart rate. There have been days when I have come back and it has felt like I did not do anything. I was like "Let's go..."

Then yesterday, I went out to a new area to explore and run/hike/walk on dirt. I felt like I was either too excited or something. When I got back and checked the HRM my max was at 193. That had me concerned because that is way to high than my high should be. So I took it easy when I got home. Chocolate milk, cold ice bath and food. Then I rolled my legs out and then they felt better. I also used some compression socks. They were to die for. They were/are the best. My leg fatigue just melted away after two hours.

So thanks to all on this thread and general community, Urlea and Maggie for getting me started. You all are such an inspiration. Anyway, I am planning on doing a trail 5K in August. In the meantime, I am swimming, riding my bike and hitting the trails for some good times. I do not think I have felt this good in such a long time. I am a definate adrelaline junkie. So I am finding ways to feed the need.

Thanks for starting this thread for us "slower" people:D

Red Rock

[OakLeaf]

Thread away, but I hope no one feels they're too "slow" to post in the other running threads. There's a WIDE range of speed and distance posting there, and several of us who've used the threads for inspiration and advice as we increase our distances.

Remember that your HR will always be higher in the heat, all other things being equal. Your heart has to move more blood to your skin surface to cool it, and then move that blood faster to the rest of your body to get it cooled off.

[Catrin]

....

Remember that your HR will always be higher in the heat, all other things being equal. Your heart has to move more blood to your skin surface to cool it, and then move that blood faster to the rest of your body to get it cooled off.

That makes sense to me if you are running outside - but inside an air-conditioned club? That is what had me perplexed. Granted, walls and insulation doesn't keep humidity out, and it wasn't cold inside, but it was a lot cooler indoors than out and my heart rate still did that...

I am probably looking at this too simplistically. I am thinking that I need to devote a little more time to running/jogging than just a few minutes here and there before my training sessions. I need to do something different on Tuesdays to give my legs a break from cycling and spinning, now that I am cycling every day that it isn't raining. Tuesdays has become my "off day" but now the weather dictates my off days more than anything. It seems a good idea to set aside a day for walking/jogging, indoors for now, and nothing else. I will see how it works :p

[Catrin]

Am finally breaking down and getting running shoes, have decided my cross-trainers are wearing and with MY feet should probably have actual running shoes anyway, I have overpronation and other issues. I am getting these:

http://www.pearlizumi.com/product.php?mode=view&pc_id=91&product_id=1237482&outlet=

Thankfully I've a friend who can get a 40% discount from PI, which is the only way I can get them!

[indysteel]

I need to do something different on Tuesdays to give my legs a break from cycling and spinning, now that I am cycling every day that it isn't raining. Tuesdays has become my "off day" but now the weather dictates my off days more than anything. It seems a good idea to set aside a day for walking/jogging, indoors for now, and nothing else. I will see how it works :p

FWIW's, my break from cycling (and running when I'm doing it) is yoga. Have you thought about adding something completely different to your routine, e.g,. pilates, yoga, Tai Chi, etc.?

[Catrin]

FWIW's, my break from cycling (and running when I'm doing it) is yoga. Have you thought about adding something completely different to your routine, e.g,. pilates, yoga, Tai Chi, etc.?

This is a great thought, but right not that isn't an option for me. My club has those but they are at an extra cost. I purchase packages of 30 personal training packages at a time (expensive but saves me something like $450) and I just can't justify giving them more money.

That doesn't mean that there aren't other things there that are free outside of Body Pump classes that I have not heard of. I will check and see.

BTW - ran 2 miles today! Not all at once, and it took an hour of run a lap, walk a lap; run two laps, walk a lap, run a lap...etc. Heart rate never got higher than 160, so it really was the weather the other day that got it to 184!

I have NEVER ran 2 miles before, or more correctly put, 18 laps :)

[GLC1968]

I have NEVER ran 2 miles before, or more correctly put, 18 laps :)

Awesome! You are on your way!

BTW - HR can be affected by lots of things...it could be that you were slightly dehydrated the other day, too. Chalk it up to an 'off' day...we all have 'em!