New Runners 2017

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welshjon81

Original Poster:

631 posts

140 months

Monday 9th January 2017
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Anyone else started running as a new years resolution?

I've stared going on my lunch breaks Mon/Weds/Fri. Just finished my first 5K in about 20 years!

Took me around 32 mins (aiming for around the 25 min mark) so lots of work to do.

Loving it so far and actually looked forward to coming to work this morning to start my weekly routine.

Any tips from the more advanced runner on how to get down to the 25 min mark?

I'm 36 and around 13 stone.

Jefferson Steelflex

1,428 posts

98 months

Monday 9th January 2017
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Good for you, running is a superb habit and I find great for the mind as well as the body.

Decreasing your time is best achieved by both distance and speed training, so aim to run for longer at the same speed as you do now (e.g. tack on another 1k to your run every few weeks), then once a week do some fartlek or HIIT training where you sprint at 80% max speed for 30 secs or so. I use a football pitch, sprint one side, walk the goal end, jog the next side, walk, then repeat).

You'll find your speed will increase, but also don't get caught up in just trying to run faster - there are huge benefits from running at a steady pace.

I'm currently the opposite to you - I run just under 8min/mile (i.e 5k in 23 mins) and I'm trying to slow down. There's a happy medium and being able to run 10k at a steady pace is better than running 5k quickly.

Good luck.

throt

3,038 posts

169 months

Monday 9th January 2017
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I use to intermittent train. EG,,, Running hard , to a lamp post, then jogging to the next one throughout my 6 mile course. It really improved stamina for when I wanted to bang out a personal best and also helped stop boredom big time due to it really focusing yourself on the job in hand.

Covered 6 mile in 35 mins as a PB after a days work one time. Usually clocking around 39 mins though..

Legend83

9,947 posts

221 months

Monday 9th January 2017
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I'm running the London Marathon this year for the first time. Always been a team sport type and never really done much running.

Training started last week and up to 5k in 30 mins. Trying to hit a steady 9 minutes a mile pace.

welshjon81

Original Poster:

631 posts

140 months

Monday 9th January 2017
quotequote all
Cheers both.

It's only my third run so far, so I suppose I should just concentrate on "sticking at it" before trying to make improvements yet?

I really do feel great afterwards though so I can see this becoming addictive. At my age though, with not much running experience, I am worried about injuring myself.


welshjon81

Original Poster:

631 posts

140 months

Monday 9th January 2017
quotequote all
Legend83 said:
I'm running the London Marathon this year for the first time. Always been a team sport type and never really done much running.

Training started last week and up to 5k in 30 mins. Trying to hit a steady 9 minutes a mile pace.
A few minutes ahead of me then! Last week I comfortably ran under ten minutes/mile for two miles. I upped it this week to 3.1 miles and came in at around 10:20/mile.

I was out of breath but I could have probably gone in for another mile. Am aiming for 3 x 4 milers next week.

Legend83

9,947 posts

221 months

Monday 9th January 2017
quotequote all
welshjon81 said:
A few minutes ahead of me then! Last week I comfortably ran under ten minutes/mile for two miles. I upped it this week to 3.1 miles and came in at around 10:20/mile.

I was out of breath but I could have probably gone in for another mile. Am aiming for 3 x 4 milers next week.
I did the training last year but had to defer - it's amazing how quickly you find yourself able to push on when you have to do it 3 x a week minimum!

prout

203 posts

161 months

Monday 9th January 2017
quotequote all
welshjon81 said:
Cheers both.

It's only my third run so far, so I suppose I should just concentrate on "sticking at it" before trying to make improvements yet?

I really do feel great afterwards though so I can see this becoming addictive. At my age though, with not much running experience, I am worried about injuring myself.
I would say so. I was advised by someone, somewhere, no more than 10% distance increase/week for best chance of avoiding injury incl. shin splints. You definitely don't want shin splints.

e8_pack

1,384 posts

180 months

Monday 9th January 2017
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I work overseas and the camp is entirely hard surface. Used to suffer shin splints in the forces. Any tips on avoiding? Change my gait? Bend knees more, lower step height? I really don't want any injuries. 40yo, 90kg, long history of weight training.

C0ffin D0dger

3,440 posts

144 months

Tuesday 10th January 2017
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Not started as a New Years resolution myself but it was noted last night just how many people were out running, pre Christmas maybe see a couple of people running whilst doing my evening 5k, last night must have been over 10. Be interesting to see what the numbers are like in February, March, etc.

Personally I completed the couch to 5K program early November and have been trying to stick to three runs a week ever since. Slacked off over the Christmas week due to being away and/or the lure of beer/snacks/TV being greater than going out. First two runs of 2017 set new personal bests for 5k! Guess the rest was needed. Last night felt a bit more laboured, I think I should have had a bit more water in the afternoon.

Anyway stick with it if you can and don't rush things. I found the couch to 5k program to be really good for me, couldn't dream of running for 30 minutes continuously before but now I'm doing it routinely.

TwistingMyMelon

6,385 posts

204 months

Tuesday 10th January 2017
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Make sure you stretch loads before hand and invest in a foam roller

Cybertronian

1,516 posts

162 months

Tuesday 10th January 2017
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C0ffin D0dger said:
Not started as a New Years resolution myself but it was noted last night just how many people were out running, pre Christmas maybe see a couple of people running whilst doing my evening 5k, last night must have been over 10. Be interesting to see what the numbers are like in February, March, etc.

Personally I completed the couch to 5K program early November and have been trying to stick to three runs a week ever since. Slacked off over the Christmas week due to being away and/or the lure of beer/snacks/TV being greater than going out. First two runs of 2017 set new personal bests for 5k! Guess the rest was needed. Last night felt a bit more laboured, I think I should have had a bit more water in the afternoon.

Anyway stick with it if you can and don't rush things. I found the couch to 5k program to be really good for me, couldn't dream of running for 30 minutes continuously before but now I'm doing it routinely.
Get yourself down to your local Parkrun. Fantastic running initiative.

C0ffin D0dger

3,440 posts

144 months

Tuesday 10th January 2017
quotequote all
TwistingMyMelon said:
Make sure you stretch loads before hand and invest in a foam roller
Alternately don't bother, I just walk briskly for 5 minutes to warm up then break into a run. Another 5 minutes walk at the end to get my breath back and my heart rate down.

http://www.bbc.com/future/story/20120724-you-must-...

Jefferson Steelflex

1,428 posts

98 months

Tuesday 10th January 2017
quotequote all
You shouldn't be worrying about injuries etc at this stage.

FWIW, shin splints are a condition generally caused by muscular/tendon issues in the ankle/calf, so provided you have a decent natural running style and suitable footwear, you'll be fine.

General advice is that gentle running does not require significant stretching or warm down, so unless you have chronically tight calves you just need to get out and run and just enjoy it.

Smitters

3,995 posts

156 months

Tuesday 10th January 2017
quotequote all
Cybertronian said:
Get yourself down to your local Parkrun. Fantastic running initiative.
Just popping in to say the same. I can't recommend parkrun highly enough as a supportive and friendly environment for starting to run.

Skyedriver

17,655 posts

281 months

Tuesday 10th January 2017
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Back in the 1980's I used to do a lot of running, mostly on my own, anything from 4 to 14 miles depending on time and day. (Shorter runs mid week, longer runs at the weekend). I also did the Great North Run (1983), Morpeth - Newcastle Road Race (14 mile) on New Years Day and a few shorter runs.
I found it a great way to relax, unwind, think things over and keep fit.
I'm 63 now, struggle with breathing sometimes, have knackered knees, cannot run more than about a hundred yards...and a couple of stone heavier!
Like to get out on the bike but there's so much else to do, shopping, young son to ferry about, work, garden, cars, meals....surfing on PH.

I see there's a Parkrun at South Park, Darlington, that explains why there's a load of cars parked up and down the street when I pass on the way to Aldi/Lidl on a Saturday morning.

(Now if I were to go there first, then the shopping........) Anyone here do the Darlo one? Or a one nearby.

sjabrown

1,909 posts

159 months

Tuesday 10th January 2017
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My best advice is to go steady with low aims to increase both pace and mileage to reduce the risk of injury. It's better to take 2 years to reach a good 10km pace than get near to it in 3-4 months, rip a muscle and spend 3-4 months unable to do anything.

irf

812 posts

224 months

Thursday 12th January 2017
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Newish runner here. Started the c25k which I thought was brilliant, really helped, done about 6 weeks and then fractured my ankle in sept/October. Started again about mid December and just this morning done the most I've ever done which was 4.6 miles. Very very chuffed but do have a question.

Take today for example,I'll go out for a run and I'm fine for say a quarter mile. After that the aches start coming, nothing too bad, just part of it. But what is confusing to me is between mile 1 and 3 my legs are aching quite badly and I just plod along and carry on. I'm slow, very slow but that's fine. But after mile 3 the aches seem to go and I feel pretty good.

Again, today I got to a point where the route I do could have got me home after 2.5 miles and I was seriously tempted because I thought I wouldn't be able to do much more. However, after I pushed myself, after mile 3 I could have carried on going. I could have easily done over 5 miles today but just didn't have the time.

Is this normal or even normal ish?

C0ffin D0dger

3,440 posts

144 months

Thursday 12th January 2017
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Doesn't sound that odd, you're probably starting out at a faster pace than is ideal for you at the moment even though you might not think it, then you get a lactic acid build up in your muscles hence the pain, you slow down a little bit and it dissipates. Once you hit the ideal pace you can then keep going.

Pretty much how it works for me too.

http://www.runnersworld.com/tag/lactic-acid

irf

812 posts

224 months

Thursday 12th January 2017
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Fantastic, thought I was keeping it slow in the beginning but I'll slow it down a touch more and see how it goes. Thanks!