Beginning to Run Thread

[Catrin]

Am I the only one here just starting to get into running? I suspect that I am not...so a "beginning to run" thread seemed a good idea. I am experimenting with trail running and my goal is to condition my body so I can run reasonable distances on the trail without injuring myself. While it isn't designed for trail running in particular, I am adopting the Couch - 5K approach. While I CAN run 400 meters without stopping, perhaps 500 if I really pushed it (on the track), I can only do that a couple of times before I am DONE.

Today I laced up my trail shoes a couple of hours after Yoga class, and walked 15 minutes to my local trail. I tried to stick to running 2 minutes and walking 3, but of course the terrain has something to do with those splits. I've a really tight heel cord (currently working on that - just need to work on those sliding surfaces), and I will only run uphill if there aren't many obstacles and if my knee isn't hurting. I play it by ear, and try to focus on keeping my head up while scanning the trail in front of me. I am also trying to keep from swinging my shoulders back and forth as I've read that isn't a good thing to do, and to keep my feet beneath me, to not "stretch out". I don't care about distance or speed right now, just trying to build up my tolerance for running.

Cardiovascular-speaking I seem to be fine even if I've not been riding this year as I would like. My body parts start hurting before my breathing becomes a problem - and I credit THAT to the high intensity group training I've done for the last year - a year ago I couldn't even run 100 meters.

I've noticed that my various body parts don't start hurting until about 20-25 minutes into my run/walk split. So my current goal is to stick as much as I can to that 2 minute run/3 minute walk until I can do that for at least 30 minutes without anything hurting. When I can do that I will consider changing the split and/or increasing the time. There are a couple of trail events in my area with shorter distances that sound like they might be fun, and I may consider them next year, but I've a long way to go before I consider it a possibility.

Advice is always appreciated, and if there are any other beginning runners - trail or pavement - add your voice to this thread

[hebe]

I'm very happy to see this thead! I'm on week 4 of the nhs version of c25k (UK healthcare). I'm running sometime on road, sometime off road. Absolutely loving it, though trying to take it easy as I have thyroid issues. I'm not having breathing or aching issues, but I do keep an eye on my heart rate as asthma inhaler plus thyroid tend to raise my heart rate fairly fast. I would love to get to the point of running 3-5k a couple of times a week. I have noticed that it's giving me nice strong leg muscles for cycling, which is a bonus.

[TrekDianna]

I used to run quite a lot during my time in the Army (no surprise) but when I got out I vowed not to run again. For some reason, after 15 years, I decided that I missed it so I am starting over again. I view myself as a beginner. I used the C25K and then went to the 13.1 trainer -- we'll see what happens.

[Catrin]

The only real problem I seem to have is with my left heel cord, where the tendon goes over the calcaneus. I suspect it is an issue of seriously tacked down soft tissue that doesn't allow the tendon to slide properly and I am working on that. Some days I notice this less than others - has anyone had a problem with this and found a way to deal with it?

I've a late morning to the office tomorrow, so will likely go for a bit of a trail run/walk before. I've become a wimp and won't ride unless it is at least 65 and it is supposed to be colder than that in the morning. In AUGUST!!!

[Catrin]

I gave my heels and calves some tough love last night with a foam roller - and could certainly tell the difference afterwards. No running until I can go a couple of days with no heel-cord tightness. All I need is to put an already tight tendon under too heavy a load trying to trail run... The solution seems pretty obvious given the aftermath of my treatment last night! Tight calves (and shins) are also part of this, of course. Hamstrings and quads are fine and indeed my hammies are super-flexible

[OakLeaf]

has anyone had a problem with this and found a way to deal with it?

Chronic issue for me too.

Sounds like you've got the calf part covered, don't forget to release the fascia in your feet too. Roll them out on a spiky ball or spiky stick, or walk on pebbles. Hurts so good.

Strengthening is the other half of prevention. Nothing helps my Achilles like one-legged calf raises. Do them barefoot since the point is to use all the muscles of your feet and calves in good alignment. Use a light touch for balance - fingertips on a wall or a chair back. Progress to doing them no hands. Static stretching afterwards, again making sure to target as many of the muscles as you can. Here are some more foot exercises (don't forget to follow the link for the Phase 1 exercises too).

With your history of foot surgery, you might just be stuck with foot and ankle alignment issues. Something to ask your chiropractor about, I'd think.

[Catrin]

Oakleaf - thanks for your comments. I keep meaning to ask my chiro about that, but currently my shoulder has top billing and I forget I will check out the exercises on the link you provided.

The MobilityWOD website'Supple Leopard book has some good information on heel/calf work, and I also have Brian McKenzie's book on Crossfit Endurance (he focuses on Running/Cycling/Swimming mixed with Crossfit workouts. I think he has some foot work in that book as well. He also has some excellent videos online that address beginning running and trail running.

I know some appear to insist that trail running is more advanced than pavement running and it isn't the best way to start - but I just can't tolerate running on the pavement.

[Catrin]

That was my conclusion as well Oak I am unsure that what I do can be called running anyway. I jog a bit, walk a bit, rinse and repeat.

I AM avoiding the treadmill outside of my group training sessions. While it is more comfortable running, I don't think it is doing me any favors for trail running. I will do intervals on the track when I get a wild hair to run solo inside.

[Catrin]

I wanted to ride today but my neck was being overly cranky...and our coach asked us to put a long and slow effort this weekend within a target heart rate zone for some time period between 30-90 minutes. I knew that wasn't going to happen on the bike, so I tied on my trail running shoes. My goal was to put in at least an hour of some combination of trail running/hiking with a particular average heart rate. I went to a different trail than I've run before and decided to focus on how my knee/heel felt rather than any formal timed split between hiking/running.

I had a great time! I hit my goal of 60 minutes, and also hit my desired heart rate average (120). I wish I had thought to take my camera, I ran by some gorgeous lake over-looks at the top of the ridge. At the end of the ride my calf was a bit tighter than when I started, but knee and heel was no worse than at the start. I focused on heart rate more than how fast I was running - really it was a slow jog - I don't care about speed right now. I will take it!

Hoping to take an easy ride after my Funday Sunday group workout tomorrow - if I've anything left afterwards!

[hebe]

That sounds lovely, Catrin. I watch heart rate too but don't bother with speed. Trail running was my first exercise love, I absolutely love it. I prefer trail shoes for off-road and normal running shoes for on pavement, apart from that I don't really differentiate between the two.

I'm on week 5 of couch to 5k this week, the week that will apparently see me doing a non-stop 20minute run at the weekend! Onwards and upwards

[hebe]

I have done my 20 minute run It was fine, but I'm taking an absolute rest day today, no cycling and nothing more energetic than baking bread and walking to the paper shop.

[Catrin]

Sounds good Hebe I was actually able to ride yesterday - and decided that was enough for my knee for one day. I've noticed that when I am not riding regularly that my knee gets more cranky - so hopefully I can tolerate more riding. I think that will help my knee to be happier when I am trail running. Depending on how hard we hit it this morning at my workout I may do some trail running late afternoon or after dinner - at least get my 30 minutes in.

[Catrin]

If I can get a decent night's sleep tonight, I think I might hit the gym in the morning for some long and low jogging. The point is to stay in my 2nd heart rate zone for 60 to 90 minutes, which almost sounds like active recovery after this morning's workout. We will see, it depends on how well I sleep.

[indysteel]

Catrin, are you planning to jog continuously for 60-90 minutes? IMO, that's a lot to bite off for a new runner. I had to build up for quite some time to even get to 60 minutes, and I don't think I'm atypical. Remember that you need to give your muscles, joints, ligaments, etc. time to adapt to running or risk an overuse injury--even if your form is otherwise good.

[Catrin]

Catrin, are you planning to jog continuously for 60-90 minutes? IMO, that's a lot to bite off for a new runner. I had to build up for quite some time to even get to 60 minutes, and I don't think I'm atypical. Remember that you need to give your muscles, joints, ligaments, etc. time to adapt to running or risk an overuse injury--even if your form is otherwise good.

Yikes, I wasn't detailed enough. I meant to jog a bit, walk a bit. I can jog 400 meters without a problem so my goal is to do that - then walk long enough to rest my legs/let my HR go down a bit. Basically what I do on the trail but on the indoor track outside of the 90+ temps this week. I will listen to my body regardless. There is no way I can run continuously for even 20 minutes right now - but I've gone up to an hour of mixed run/walking without significant repercussions. I will be paying close attention to my heel.