Easing into running

[annie]

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

[roadie gal]

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

[roadie gal]

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.

[kiwi girl]

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

[northstar]

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!

[silver]

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.

[annie]

So much great advice! Which I need. 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