Questions about running!
Sunday, April 21, 2013
This is for all you runners out there! I have received some great advice already, but I am opening up "the forum."
1) Shoes- I'm heading to Peak Performance, as per advice from a long time runner, to look at shoes. I have to be careful or I will get Plantar Fasciitis.
2) When I run should I run for distance or time? Right now I'm just trying to run the entire distance I set for myself which is around 2.25 miles.
3) Is there a "good time" for a mile? Should I have a goal? (I know time for a mile has many factors like age, distance, ability. Just trying to get an idea.)
4) Any safety factors I should consider? I heard many runners have an ID bracelet or something on their shoe.
5) What is your running schedule? When do you take a day to rest?
6) Do you run the same distance every day or do you change it up? (I didn't know if I should keep the same route until my time gets better or change it up with a more flat route.)
Ok, that's plenty right now. Thanks in advance for your assistance. I really hope that this will keep the lower body muscle definition I have and also continue working my abs.
Member Comments About This Blog Post
I agree with Teresa, the first mile or so does not feel great but once you settle in, it becomes a lot easier. I have had shoe issues but once I found what I like, in a size bigger than my regular shoes, it made a big difference.
Time or distance is a personal thing and I dither between the 2! If you are doing some races, even 5k, it's good to beat your previous best. But the most important thing to remember is.... Enjoy it!!
1639 days ago
Lot's of great ideas so far. I try to run about 3-4 times a week and in between I hike, bike walk and kayak. I have a couple of different routes that vary in distance and elevation, I get bored very easy. I do however try and run a specific route on a regular basis and keep track of my progress. Specifically mileage, time and how I feel.
I am more interested in time first, mileage second. Some days I just "don't feel it" and I have to be grateful to just get my rearend out there.
Congrats on you new beginning. Run with only you as your competitor. Try not to compare.
1640 days ago
I started running at age 52. I make sure I do not run two days in a row. I am not competitive so don't really care too much how fast I run, how far is much more important to me. I constantly switch it up- one day I'll do intervals of one song running/one song walking. Then the next time I'll run 5 miles straight, speed not mattering. Then maybe I'll do fartlek (look it up!), which is a fancy type of intervals where you sprint, jog and walk and the idea is to improve your overall speed. I try to go faster for each segment of the fartlek each week. I am still wearing walking shoes for running but find it's just fine. No pain.
Good luck and have fun and for me, it never feels good the first couple of minutes, then my body will go "OH, yeah!" and off I go. I hate the first 2-5 minutes and love the rest.
1640 days ago
Thanks for asking these Great questions I 'm learning so much from everyones answers
1640 days ago
Comment edited on: 4/21/2013 5:48:56 PM
Uh, NJ, did I forget to mention...
I started my first 5K walking, set a "personal best," then set my goal to beat my PB at every race after. 1 second faster or 10, I would always beat it and run safe. As you get more experienced and educated in running, you start to find what's good for you. Always embrace that recovery day. It helps mend your body. Decide whether you're running for health or for speed. There are guides for speed training but I would look to that after I was comfortable with my run. The most important point to remember is to "Run Your Race!" Embrace it and enjoy it! Cool runnings!
1640 days ago
When I first started running (about 2.5 years ago) I bought several books. I bought one published by Runner's World titled something like The Complete Book of Running for Beginners. I gave it to my nephew, so I can't look up the title right now, but I recommend it. I also bought 2 Jeff Galloway books (Run-Walk-Run) including Running Until You're 100 -- you are probably too young for that one right now! I also subscribe to Runner's World, although your library would probably have many issues for you to look over.
I ran one day a week for the first 12 weeks (not enough) and then ran a 5K. On alternate days I was doing elliptical, walking, cycling, Zumba, strength, and pilates. Then I went to 3 days a week: one long run (no more than 10% longer than my longest to date), one easy fun run of about 3 miles or 30 minutes, and one with some speed intervals. I'm now running 4 days a week: a long run, an easy run, a speed workout, and a hill workout. I cycle one day and swim one and take one day of active playing with the grandkids day of rest. When I was training for a half marathon I didn't do much speed work, but grew those long runs from 4 miles to 14 miles.
You might want to google on "Road ID". I haven't gotten one yet, but I think it's a good idea. I just carry a business card with emergency numbers on it. Luckily, haven't needed it yet. Also, when I run alone I usually carry my cell phone which has ICE and HOME numbers. When I run in the dark it is always with a group and a flashlight. On the trail near my home I avoid areas that are overgrown for those that are more used, even thought there is less shade.
A good time for a mile is 5 seconds or more faster than you did it 2 weeks ago! For me 8:30 is a great time; for my coach I know it is under 6 minutes; for my nephew who still has 70 pounds to lose it is 13 minutes.
Happy running!! My best advice is if you ever just feel burned out or like you can't go on, go anyway, but just slow down and enjoy it! -Marsha
1640 days ago
1) Shoes – These are the most important thing in the world. Make certain you find shoes that are comfy and work for you.
2) When I run should I run for distance or time? I started by just running a certain distance, however the book I just got says to focus on running for a certain amount of TIME first, without worrying about distance.
3) Is there a "good time" for a mile? Should I have a goal? My goal is a 10 minute mile, but then again I’m a turtle!
4) Any safety factors I should consider? Reflective/bright clothes, have ID, and make certain someone knows your route and estimated time you will be out.
5) What is your running schedule? When do you take a day to rest? I run 3 days a week, cross-train 3 days and take one day off “kinda”.
6) Do you run the same distance every day or do you change it up? I run the same distance but different routes. One has the only hill in the area (Indiana Has the topography of a pancake). One route has lots of curves/turns. So on and so forth. I like doing about 3 miles, I will extend the distance when it is always easy (by end of summer, I’ll be back up to 5 which is my limit).
Hope that helps!
1640 days ago
Congratulations on getting started with this. You are wise to seek good advice about your shoes. I will let some others reply in more detail, but I'll offer a few words:
Since you are just getting started, run for time (30 minutes is a good start) rather than distance so you don't get overuse injuries from trying to do "too much, too fast, too soon."
For a newbie who is a "mature" person, a 10-minute mile is something you should be able to do in 6-8 weeks and then a pace to maintain. That's easy on your heart and joints but still demanding and builds strength.
A consistent route makes it easy to be aware of how far you've gone without having to really think about it. It also allows you to anticipate where things get tough or where you have to watch for traffic or other dangers.
Starting out, every other day is a good plan, but if you go two days without running, you'll feel it.
Be sure to take time to cool down and stretch AFTER you run. I can't tell you how many shin splints and how much tendonitis I developed because I didn't gently stretch AFTER I finished. I was too impatient to get hydrated, get something to eat, and get into the shower and I paid a price.
Someone wrote yesterday to you about pacing yourself on uphill sections and I think that advice generalizes very well. As much as I loved running, when I moved to a place where it wasn't fun during large portions of the year (the hot humid months we have half a year here in Alabama), I began to rethink whether I wanted to push myself to run, just for the sake of pushing myself. I decided I would only do it during times of the year when the temps and humidity levels were supportive because I didn't want to start hating and dreading something which can bring so much pleasure.
The point is to do something you find exhilarating and challenging. You will want to tailor the experience as you find what things maximize this.
A good 30-40 minute run on a beautiful day is one of life's great blessings. Enjoy!
1640 days ago
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