Easing into running

I've been taking it slow, trying not to add too much running too soon....... or I know what will happen. I'll hurt and I'll quit. I'm up to 4 1/2 miles. Started with 2. I run twice a week, tho' as I bike less, I'll up the running days. I've been doing one day on the trails and one day on the sidewalks. I try and keep an even pace, but am starting to feel like I'd like to pick up the pace a bit. Any recommendations as to how I do that? Should I do some sprints one day of the week? I run alone, as I don't feel comfortable/fast enough to run with anyone. Maybe I should push myself more? I just don't know. I've never enjoyed running in the past, but I am now. I'm afraid if I push too much, I won't enjoy it again. :( I'm open to suggestions and advice. I feel like a real newbie at this running stuff.

Annie

Annie, I'm just getting back into running myself after my accident. My doc suggested that I walk a bit, then add 1/2 mile, but i need a more structured plan. I used Cool Running's Couch to 5k a few years ago, when I first started running, and I think I'll use it again. You are probably much more advanced than that, but it's worth checking out

http://www.coolrunning.com/engine/2/2_3/181.shtml

jeannie:p

I'm newbie too, one who is recovering from running/riding induced injuries. My suggestion - follow the rule of thumb of not increasing your mileage or your time by more than 10% per week not matter how good you feel while you are running. And stretch, fully, after you run. And make sure you have decent form and decent shoes - get checked out buy a pro if you can. These are all things I wish I had done when I started so I wasn't suffering now. :rolleyes: :o

PS I second the plug for coolrunning. I had an account there too although I have now switched to beginnertriathlete.com because it is more geared towards multiple sports.

If I've had some time off from running due to illness or self inflicted injury and I'm building up again (too much too soon really can hurt, your doing the right thing taking your time), I have a couple of weeks at an easy pace then do some fartleks to get my legs moving quicker again. I start with something like the distance between two lamposts or a short sprint to the post box etc. Its not formal at all, just a bit of fun to get my legs used to working quicker - I vary the actual pace and length of the speed bursts and take as long as I like to recover. Its not as formal as intervals but they are good fun - as running should be. Its quite interesting to find out the speed at which my form and coordination completely goes, I've gotten faster before it happens but anything lower than a 7 minute mile (very briefly, I'm not fast at all) and my arms and legs seem to do their own things independently - probably look a total idiot, you should see me running downhill off road, arms flailing everywhere :D

4.5 miles would be perfect for me to do fartleks, I would do a 1.5 to 2 miles easy warmup then 1 to 1.5 miles of fartleks then cool down easy jog home. As I do as I feel they don't wipe me out the way a set of intervals can. I don't include intervals now unless I'm running comfortably (and not sore the next day or anything like that) for about 6/7 miles on the road as I need that distance to do a good warmup/cooldown and intervals in the middle, its amazing how much distance you can cover on the interval section. Running magazines/websites will give you a better description of fartleks than mine.

I have a hilly trail race this weekend so I have been concentrating on hills but once that's out the way I'll begin training for a road 10K in November so the intervals will make an appearance again - but it'll be fartleks next week for a bit of fun.

Thank you all for the good advice! I am taking it all in. I'm going to check out the Cool Running website and maybe that can help me get a routine started.

Annie

Another good forum is www.kickrunners.com

This site is good for some free 5k or 10k programs that build up pretty slowly: http://www.halhigdon.com/target/Target.htm

Instead of the www.halhigdon link that I have above, which is almost impossible to decipher, try this one: http://www.halhigdon.com/5K%20Training/5-Kinter.htm instead for the free 5k programs. I apologize for the first one.

After doing practically nothing all winter I am going to get back in to running using the couch to 5 k programme.

I've found this podcast which does the interval timings for you (ie it has music in the background and a voice that tells you when to run and when to walk in accordance with the timings in the program).

http://www.podcasts.ullreys.net/

the techno music isn't really to my taste but I think I'll use it anyway - particualry in the early weeks when the intervals are short so there are lots of changes

I've been doing the speedplay tattiefritter mentions. It has made a difference in my speed and keeps things interesting. My runs are all five miles or less, and I generally do it during the second half of the run, once I'm good and warm.

When I started running in April, I started on the Couch to 5K and I instantly resisted the plan (I don't like things that prescribed, though it's worked really well for other people). I just started with a mile route...I'd just jog as much as I could and walk when I needed to. Pretty soon I could jog the whole thing. Then I'd stretch the route a little farther, etc. I'm now up to 5 miles, running about three times a week. I never even planned to run that kind of distance...I know it's NOTHING compared to what a lot of other ladies here run, but I feel very satisfied running about 15 miles a week.

My DH ran cross country in college, and he said that once his buddies got him talked into joining the team, all his coach told the beginners to do during practices for the first month or so was "Go run a mile." They did do other work, but they weren't killing themselves on distance. So even most of those elite runners had to build up a base and start somewhere, slowly. I"m glad I eased into it, too...even as slowly as I added distance, my ankles/knees were really ornery this summer. Just now do things feel fine in the morning!

Try to take your time and enjoy it. It's really awesome to see the growth that eventually comes with the commitment!

I have a running background. I've run 7 marathons. And i've had several running injuries. I have to be very careful. A few of the "rules" that work for me:

don't change more than one thing in one week like Don't add speed work and increase miles at the same time.

don't change running surfaces all at once. for example don't go from all treadmill miles to asphalt miles in one week. Change one run at a time.

Only run every other day. (Or make sure the second consecutive day is very easy/soft surface)

Make sure that your shoes are fit well and not too old.

So much great advice! Which I need. :o I don't want to do something stupid and then quit running. I am starting to enjoy it a little bit more. Tho' I just got back from a run and today, it was tough!! I don't know why, didn't do anything too long or difficult. My legs felt good but my aerobic system just didn't want to keep up. I did a slightly longer, hillier run on Wed. Didn't do anything yesterday - had a migraine. I wonder if both those things made it harder today. Or maybe I just had a bad day. IDK! I'll be on the bike this weekend, but back to the running next week. So much easier, time-wise, to fit in a run than a bike ride.

Annie

First run for this week and I decided it was time to pick up the pace just a little bit. I didn't have time to add any extra miles, so am hoping the slightly faster pace was a good idea. Guess I'll know by tomorrow if I am sore! I am NOT a fast runner. I am usually happy with a 10 minute mile. And this isn't for a long distance! I'm only up to 4 1/2 miles. In any case, it was cold today! And I didn't dress warm enough but did not have time to go home and add more layers. I decided if I went faster, I'd get warm. So I pushed my pace. Finished my 5K with just slightly over 8 min. miles. I was thrilled!!! I hope I do not pay for it tomorrow. We'll see.......

This is almost starting to be fun! :eek: :D

Annie

Excellent!!!!! Have you run a 5k race?



*triathlon vibes sent*

Quote:

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Originally Posted by silver

Excellent!!!!! Have you run a 5k race?



*triathlon vibes sent*

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Not recently. I think I'd like to find one nearby, tho'. Races are so motivating!

Annie