Running tips/advice
Discussion
I recently tentatively started running for the first time in 20-odd years and want a few tips and a bit of advice if we have runners on here. In no particular order
1) Although I have found my endurance/aerobic fitness is improving at a remarkable rate, my legs hurt like a b
d. I cant even pinpoint exactly where as it seems to be everything muscular from foot to thighs. By the end of the run they tend to have eased off a little but certainly for the first 3k of my current 4k runs they hurt enough to make me a)not enjoy it and b)want to stop
2)What should I aim for long term? Should I pick a random distance - aim to be able to run it and then get quicker and quicker? Or should I aim to run further and further at the same pace? Or what? (the reason I am running is purely to get a little fit as part of a general mid-life health drive. I don't want anything else form it)
3)Any other hints and tips for beginners?
Thanks all
1) Although I have found my endurance/aerobic fitness is improving at a remarkable rate, my legs hurt like a b
d. I cant even pinpoint exactly where as it seems to be everything muscular from foot to thighs. By the end of the run they tend to have eased off a little but certainly for the first 3k of my current 4k runs they hurt enough to make me a)not enjoy it and b)want to stop2)What should I aim for long term? Should I pick a random distance - aim to be able to run it and then get quicker and quicker? Or should I aim to run further and further at the same pace? Or what? (the reason I am running is purely to get a little fit as part of a general mid-life health drive. I don't want anything else form it)
3)Any other hints and tips for beginners?
Thanks all
I started running just after xmas for similar reasons, to get a bit fitter and lose a little of the beer gut.
Knowing how bad I am at sticking to these sorts of things, my brother kindly* signed me up to a 10K race that was 6 months away as an "incentive" to keep at it.
If you're not sure what to aim for, 10K is quite a nice distance. Only takes an hour or so to go out and run, but give you more of a workout that a (jogged) 5K.
As for everything hurting: stick at it, it will pass as your body adapts and strengthens up. To start with, I could barely walk the morning after a run. It felt like someone had shortened my achilles by about 3"!!
(*) the bd 
Knowing how bad I am at sticking to these sorts of things, my brother kindly* signed me up to a 10K race that was 6 months away as an "incentive" to keep at it.
If you're not sure what to aim for, 10K is quite a nice distance. Only takes an hour or so to go out and run, but give you more of a workout that a (jogged) 5K.
As for everything hurting: stick at it, it will pass as your body adapts and strengthens up. To start with, I could barely walk the morning after a run. It felt like someone had shortened my achilles by about 3"!!
(*) the b
d Easy fatty, don't do too much, too soon 
If you're starting from 'zero' then I would say that you are doing too much too soon, your body needs to adjust from being a coach potato to a primed athlete.
Have a look on 'runners world' for a 5k training plan, skip the first couple of weeks unless you really are a bloater.
Rule of thumb is 10% each week, otherwise you'll end up getting injured, then not be able to run and then you'll be back on the sofa scratching your nuts in no time.
If you're starting from 'zero' then I would say that you are doing too much too soon, your body needs to adjust from being a coach potato to a primed athlete.
Have a look on 'runners world' for a 5k training plan, skip the first couple of weeks unless you really are a bloater.
Rule of thumb is 10% each week, otherwise you'll end up getting injured, then not be able to run and then you'll be back on the sofa scratching your nuts in no time.
fk the fancy running shoes - they bks. Buy the least cushioned pair that fit your feet nice and comfy. Let your feet do the running, not some horse st gait analysis that'll pull your legs and knees in all the wrong directions over distance. I use a pair of battered down run flats that barely keep the mud from between my toes, but you'll want your calves up to strength before looking at run flats. Moving away from 'proper' running shoes was the best thing I've done for my running, and cut knee injury / aches / pains almost entirely (if I cut the football, I'd be injury free!)
Running, like any sport, takes time to learn. Pick a route, say three miles, pick three stops (the first should be <1/2 mile or so, gives you time to warm up) and run it three times a week. Remember your body needs to warm up before it's firing on all cylinders - my first couple miles I'll look like a marionette with its strings cut. After that, you find your rhythm, your core feels strong so you're standing properly upright, your breathing and heart rate settle down and all of a sudden it's a joy to be outside. But you have to work for it, like fighting your way out of a tide. Work work work then ah! Ain't so bad after all.
Running can be a huge stress on your whole body - I swear the fast distance runners I know are the toughest fellas going. You really can't appreciate how strong you have to be until you've attained a good level of fitness, lost it and tried to match your old times. Starting from scratch will hurt but only for a short while - just take it slow, and allow plenty time for recovery.
k the fancy running shoes - they bks. Buy the least cushioned pair that fit your feet nice and comfy. Let your feet do the running, not some horse st gait analysis that'll pull your legs and knees in all the wrong directions over distance. I use a pair of battered down run flats that barely keep the mud from between my toes, but you'll want your calves up to strength before looking at run flats. Moving away from 'proper' running shoes was the best thing I've done for my running, and cut knee injury / aches / pains almost entirely (if I cut the football, I'd be injury free!) Running, like any sport, takes time to learn. Pick a route, say three miles, pick three stops (the first should be <1/2 mile or so, gives you time to warm up) and run it three times a week. Remember your body needs to warm up before it's firing on all cylinders - my first couple miles I'll look like a marionette with its strings cut. After that, you find your rhythm, your core feels strong so you're standing properly upright, your breathing and heart rate settle down and all of a sudden it's a joy to be outside. But you have to work for it, like fighting your way out of a tide. Work work work then ah! Ain't so bad after all.
Running can be a huge stress on your whole body - I swear the fast distance runners I know are the toughest fellas going. You really can't appreciate how strong you have to be until you've attained a good level of fitness, lost it and tried to match your old times. Starting from scratch will hurt but only for a short while - just take it slow, and allow plenty time for recovery.
blindswelledrat said:
dirty boy said:
Firstly, why are you running?
To get a little fit. Just to do some exercise. In particular running as opposed to other methods because I don't have much spare time and it seems you achieve proportionally more by running than alternatives such as cyclingRunning might give you better results, but it is tough on the joints, especially if you're carrying a bit more than you should be. Short sharp stuff to start with, get the heart used to being pushed.
Important to enjoy it, otherwise it's not likely to be sustained.
dirty boy said:
Important to enjoy it, otherwise it's not likely to be sustained.
Firstly, I wont do that tabat you linked to as I am heterosexual.THe bit I quoted is definitely a real worry, and I agree with it, but the fact of the matter is that for me no enjoyable form of exercise exists (other than actual sports but its not realistic to be able to do a sport 3 times a week) hence I just have to hope I find running more tolerable when it stops hurting. If not, I can at least use the fitness gained towards something else.
Dr Murdoch said:
Easy fatty, don't do too much, too soon
If you're starting from 'zero' then I would say that you are doing too much too soon, your body needs to adjust from being a coach potato to a primed athlete.
Have a look on 'runners world' for a 5k training plan, skip the first couple of weeks unless you really are a bloater.
Rule of thumb is 10% each week, otherwise you'll end up getting injured, then not be able to run and then you'll be back on the sofa scratching your nuts in no time.
With hindsight I probably agree with this but it's too late really. I need to see improvements to motivate me to do it so I cannot now take a step back from 4-5k runs to beginners runs. Im badly struggling for enthusiasm so to force myself out after a 12 hour day at work so start again almost won't happenIf you're starting from 'zero' then I would say that you are doing too much too soon, your body needs to adjust from being a coach potato to a primed athlete.
Have a look on 'runners world' for a 5k training plan, skip the first couple of weeks unless you really are a bloater.
Rule of thumb is 10% each week, otherwise you'll end up getting injured, then not be able to run and then you'll be back on the sofa scratching your nuts in no time.
THX said:
. Pick a route, say three miles, pick three stops (the first should be <1/2 mile or so, gives you time to warm up) and run it three times a week.
Focusing on this element, what do you mean by "stops"?THis seems to be contrary to advice I have already been given that I am better off running slower and longer (without stops) than quicker but having to stop periodically
SlidingSideways said:
If you're not sure what to aim for, 10K is quite a nice distance. Only takes an hour or so to go out and run, but give you more of a workout that a (jogged) 5K.
]
Why though? Purely arbitrary?]
My question I think was a little more specific i.e. if I am going to run three times per week to maintain fitness, is there an optimum distance I should aim to run, or is there an optimum amount of time I should run for?
blindswelledrat said:
Firstly, I wont do that tabat you linked to as I am heterosexual.
THe bit I quoted is definitely a real worry, and I agree with it, but the fact of the matter is that for me no enjoyable form of exercise exists (other than actual sports but its not realistic to be able to do a sport 3 times a week) hence I just have to hope I find running more tolerable when it stops hurting. If not, I can at least use the fitness gained towards something else.
I hated running when I started. Everything hurts and you feel like you are barely moving and can hardly breathe. Your brain is desperately telling you to slow down, stop and give up.THe bit I quoted is definitely a real worry, and I agree with it, but the fact of the matter is that for me no enjoyable form of exercise exists (other than actual sports but its not realistic to be able to do a sport 3 times a week) hence I just have to hope I find running more tolerable when it stops hurting. If not, I can at least use the fitness gained towards something else.
You have to 'trick' your brain into helping, rather than hindering, you. As you run more, and further and faster, your brain will release some dopamine which helps to remove the pain and you will start to enjoy the running. I now find running a sort of meditative state once I have got going.
So keep at it, don't do too much too quickly, and after a period of time (about 3-4 months for me, once I could comfortably run 5 miles) you will (hopefully) find that your body will start to help you out.
Well done for getting started. Muscle and joint pain will ease off as you get used to the exercise. Give it some time and you won't believe how easy 60 minutes is compared to now. To ease the pain you could run on a track or run on grass. Nothing wrong with a treadmill - by using one it's easy to set a baseline by which you can measure even the tiniest of improvements. I've been running for 20 years and I find I still get sore after a hard run - the pluses outweigh the negatives to such a vast degree I don't find it hard to stay motivated.
THX said:
fk the fancy running shoes - they bks. Buy the least cushioned pair that fit your feet nice and comfy. Let your feet do the running, not some horse st gait analysis that'll pull your legs and knees in all the wrong directions over distance.
In your opinion, perhaps. We're all different though.k the fancy running shoes - they bks. Buy the least cushioned pair that fit your feet nice and comfy. Let your feet do the running, not some horse st gait analysis that'll pull your legs and knees in all the wrong directions over distance.THX said:
Running can be a huge stress on your whole body
So surely well cushioned and properly fitting shoes reduce the stress incurred?blindswelledrat said:
Dr Murdoch said:
Easy fatty, don't do too much, too soon
If you're starting from 'zero' then I would say that you are doing too much too soon, your body needs to adjust from being a coach potato to a primed athlete.
Have a look on 'runners world' for a 5k training plan, skip the first couple of weeks unless you really are a bloater.
Rule of thumb is 10% each week, otherwise you'll end up getting injured, then not be able to run and then you'll be back on the sofa scratching your nuts in no time.
With hindsight I probably agree with this but it's too late really. I need to see improvements to motivate me to do it so I cannot now take a step back from 4-5k runs to beginners runs. Im badly struggling for enthusiasm so to force myself out after a 12 hour day at work so start again almost won't happenIf you're starting from 'zero' then I would say that you are doing too much too soon, your body needs to adjust from being a coach potato to a primed athlete.
Have a look on 'runners world' for a 5k training plan, skip the first couple of weeks unless you really are a bloater.
Rule of thumb is 10% each week, otherwise you'll end up getting injured, then not be able to run and then you'll be back on the sofa scratching your nuts in no time.
The temptation to try to go further and faster as early as you can is strong, but it brings with it a high risk of injury. Running is an impact sport. Very good form can lessen the toll of the impact. But beginners don't generally have that.
My suggestion: the 1-2-3 plan (not mine, so I can't take credit for it).
Work out how many minutes you're running a week at the moment. Say for the sale of argument it is 150.
Divide by 10. 15 minutes is now your base unit. Your plan is to run six days a week, in units of 1-2-1-2-1-3.
Your 1 unit (15 min) runs are easy with a very sharp focus on concentrating on your form: where your foot falls under your body, consistency of movement, keeping your hips stable, back straight and so on.
Your 2 unit runs (30 min) are tempo. A brisk pace.
Your 3 unit run is you long slow distance run. The one that build stamina.
Increase your base unit by 10% per week (with rounding) over the first three weeks. Then ramp down in the fourth week. Weeks 5 to 7 continue the upward increase, week 8 ramps back down (basic periodisation over 4 week blocks).
Don't skip the 1 unit days. They are important.
As your volume builds, you can if you want load the extra time onto the three unit day (ie move to a 1-2-1-2-1-3.5/4 model).
Do a 5k park run now, and aim to do another one in 6 weeks. You'll have a target to aim for, and the improvement in your times between the two runs should then motivate you further.
And remember this: for most runners, their fast runs aren't fast enough and their slow runs aren't slow enough.
ETA: while I was typing this some of the proper runners have chimed in...
Edited by anonymous-user on Friday 27th June 11:06
Edited by anonymous-user on Friday 27th June 11:08
Gives you a personal target to motivate you too.One other thing. If you're really starting to run after a long break, seriously consider getting someone to teach you how to run. You've basically got a clean slate to start from, so should have few bad/ingrained habits.
Running efficiently isn't quite as obvious or easy as you'd think...
Running efficiently isn't quite as obvious or easy as you'd think...
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