Thank you everyone for your comments. Extremely helpful!!
Definitely not going to worry about speed and plan to incorporate more run/walk/run intervals to my runs. The last thing I want is to rush into a program and end up with an injury. Running is something I enjoy and using all your great tips will help me run smart. Thank you Nancy for all your comments.
Cindy - I'm new at this, but my running shoes are Adidas climacool. They are lightweight and bend easy at the toe. They are very comfortable and have been from day one. Again, only been 4 weeks.
When I decided to start running again, I found this SHAPE half marathon training program. Ok it's a bucket list thing. At any rate it got me started. I have been following the beginner one, but not walking as much as they suggest during the runs. After listening to your comments regarding the importance of recovery, I realize why this is necessary. Have been following the plan otherwise using elliptical two days and resting days before and after longer Saturday runs. I'm on weeks 4 and this Saturday the program calls for a 7 mile run. It's going to be humid this weekend here in Ohio, so I plan to use a treadmill for this one and definitely more walking intervals. Should be interesting. Cindy, I can't imagine running in Florida. When it's humid here I have a very hard time trying to run. Wish it could be 50 and no humidity every morning, like last Saturday.
Cindy, Thank you for the great input. I did see a decline in my run since the hot weather hit, but I was not sure if it was me or just the heat in general. I am trying to improve my distance (up to 5K non stop) not speed, and was wondering if I was going about it the right way. You clarified it for me! You are the second person that recommended Chi running. I will look into that.
Hi and welcome! Your post resonated with me, so I'll jump in!
I am very impressed with how fast you have progressed! Major congrats on your accomplishments!!
I recently turned 55 and have the same concerns you do...hydration, injury prevention, good shoes, form, reasonable training plan and goals, prefer running outside, etc. I started the C25K plan three years ago, shed 20 lbs and can run a 5K in under 30 minutes, so this is what I learned and what worked for me:
I used the "run then walk to recover" method but increased distance and continuous running time MUCH slower than recommended. Weight loss definitely helped my running; my heart was much happier! I did not worry about speed until I could run three miles continuous. I changed my form to follow the Chi Running recommendations. I use a stability running shoe but I am considering some of the new lighter shoes that are popular right now. Any advice?
Here in FL, the summers are hot and humid and that really slows me down. The first summer I could not figure out what was going on. I felt like I was losing ground and it was depressing. Everything was back on track once the cooler weather hit. I learned that I need to back off my speed and distance goals and be content with maintaining during the summer.
After two years of running, I added speed intervals once a week. I feel like a kid again when I run flat out for one minute! I think it is recommended that a slower run be used for recovery after the sprint, but I walk to recover. I believe this helped my speed.
Keep me posted on your progress! Here's to many happy runs ahead.... :) Cindy
Welcome to the team--as another master runner (soon to be 52), recovery is key to being a master runner--in other words, listen to your body. If you feel tight and sore it's OK to take another day off from running (you can do some cross training) to allow your body the opportunity to adapt.
As for hydration--it is very important during the warmer months to stay hydrated--proper hydration maintains joint lubercation as well as helping keep the muscles supple--but don't force fluids--if your urine is a pale, lemonade color you are well hydrated.
Heel striking has gotten such a bad rap--much of this is unfounded--considering 70-80% of all runners heel strke at least some point during their run--that said, it is where your foot falls (you want your foot to land under your hips--the center of gravity and not too far in front of you which can lead to shin splints, stress fractures, etc).
Speed will come with time--I thnk too many runners put too much pressure to be a specific speed, but just like anything else, practice will build speed and efficiency--your speed is your speed--know that it can take a solid year of consistent running to build the muscles, bones and connective tissue to run--so allow good recovery--make sure you are eating enough to support your activity--runner's should aim to lose no more than 1 pound a week as the body needs the caloires and nutriients to recover and heal--get plenty of rest (sleep)--stay hydrated and make sure you are doing exercises that strenghen the hips (donkey kicks, fire hydrants, leg swings, lateral walks with bands).
Congratulations on your 6 miles! That' awesome! The only time I ran that far it took me almost 90 minutes. I'm 58 and have run off and on the past 3 years. I keep coming back to it. Welcome to the team!
Welcome to the group! I have done the walk/run program and I think it works. I had joined the 5K Your Way Program here on SP, and it gives you a schedule to follow. For a new runner, it helped a lot. It does not stress on speed, so you can go at your own pace. You can repeat weeks if you do not feel you are ready to move on to the next week. The key is not to overdo it and end up hurt or discouraged from running. I love the freedom it gives you to set your own pace and the knowledge to train better.
I have been running for a couple of months, but I cannot do 6 miles! So, good on you that you can! I am impressed at your progress.
July Minutes: 505
Fitness Minutes: (4,650) Posts: 8 6/20/13 8:51 A
Hello everyone. I'm a new runner about to turn 53 (female). Used to jog a little when I was 40. Never very good or fast. Averaged 9 miles a week. My goal is to lose 25 lbs. after week 4 of running have lost 10lbs. But know it will now be much harder to keep losing. Other goal is to be conditioned enough to run half marathon, one day. Have read a lot from other sites on proper training schedules. Never had that luxury 13 yrs ago. Gotta love technology. At my age my concerns are much different. Injury prevention, proper form, proper running shoes and hydration are things I'm considering. When in my 40's it wasn't on my radar. I just got on treadmill and jogged. Today, I prefer to jog outside. The fresh air helps with all the other hormonal issues 50plus woman deal with. Also, I'm hoping once I get more weight off I'll be able to run better.
My fitness week consists of 5 workout days. 3 running and 2 other aerobic and 2 rest days. Started out huffing and puffing. To date I've managed to run up to six miles ( last Saturday). Took me about 75 minutes to complete. Like I said, I'm very slow. During this run I took 3 short walk breaks in between. It was a milestone for I had never run more than 5.25 miles in my life. I've since started reading about the walk run system. 5 minutes run, 1 minute walk. Has anyone else used this system and could tell me if they have had success with it. It makes sense to give yourself that break to recover. But then if the other 5 minutes you are going for more speed, I'm afraid of stressing my knees. Just started reading about this type of training, but haven't tried yet.
So, my other question is hydration. Sometimes I finish a run and forget to drink water, cause I'm really not thirsty. (I do eat huge amounts of fresh veggies and fruits). How much does hydration affect running performance. Could this be why I'm slower?
Other question concerns running form. Where should your feet be landing as you run. More on ball of foot or heel? Also, if anyone lives in Ohio, do you know of any good running stores near Canton where I could get fit for a good pair of running shoes?
Sorry for the lengthy post. Most of you could have put in a 5k in the time it takes to read all this ;)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.