Started running on Tuesday - and i'm crap

[RacerMDR]

35 years old, 5'10 and 84kilos

I managed 13 minutes without stopping - then walked home. I was planning on doing every other day - but my legs are killing!

Best to wait until they feel better? Or just man up and run again tomorrow early o clock?



PS - i've got a bet on with my mate on who can get to 78 kilos first..........for a all expenses paid night on the beer......

[RobDickinson]

That sounds OK but you probably are doing it wrong.

Start by doing some interval training, walking then running then walking etc, keep the running pace slow.

[RacerMDR]

thanks - trust me the running pace was very slow! I'll try interval tomorrow.

I'm going to get a heart rate monitor too - as i've been reading about being in the right cardio zone etc

[RobDickinson]

RacerMDR said:

thanks - trust me the running pace was very slow! I'll try interval tomorrow.

I'm going to get a heart rate monitor too - as i've been reading about being in the right cardio zone etc

I'm no expert but I have talked to a few... Heart rate monitor is well worth a punt.

Theres no point in pushing yourself out of the cardio/fat burn zone, the zones are a bit artificial but you should be sticking to excercise levels that dont leave you breathless and working hard (unless you have some serious training goals etc).

[Night Runner]

You'll be fine!

I started, one lap of the block and I was dead.

2 months later and I'm doing 12k 3 times a week.

Just keep at it!

[RacerMDR]

Night Runner said:

You'll be fine!

I started, one lap of the block and I was dead.

2 months later and I'm doing 12k 3 times a week.

Just keep at it!

2 months later?!?! that would be awesome......any pain?

[Gargamel]

RacerMDR said:

Night Runner said:

You'll be fine!

I started, one lap of the block and I was dead.

2 months later and I'm doing 12k 3 times a week.

Just keep at it!

2 months later?!?! that would be awesome......any pain?

If the pain is in the morning and in the major muscle groups - eg thighs or buttocks then it is just lactic acid and you could gently run on it. However if it is in your shins or knees then you have a few manageable issues.

You sound a little big boned at the moment, so take it slow. Get your trainers right, go to a running shop, gait analysis the full bit.

Warm UP is a WASTE OF TIME. However stretching after is non negotiable. Proper 10 minutes of streching will help redude the lactic acid.

Personally I used to run six inches of cold water into the bath and sit in it. Cold water helps reduce the swelling and aids recovery. (you don't need this on 13minutes) but after 10k you might.

Also look at runners world website, some great material on there.

Just run....you will be fine

[Night Runner]

RacerMDR said:

Night Runner said:

You'll be fine!

I started, one lap of the block and I was dead.

2 months later and I'm doing 12k 3 times a week.

Just keep at it!

2 months later?!?! that would be awesome......any pain?

None from running, a slip caused some knee pain but it's gone after 2 weeks so I should be back to it.

I found that all of a sudden I could keep going and going at whatever pace feels good, it's then that you can cover the k's easily.

[RacerMDR]

great - thanks all. I'll heed the advice and keep going. I did get fitted for trainers, but it was about 6 years ago......might be time to buy some new ones

[RobDickinson]

Def get kited out with the right footwear.

And I stretch before running, calfs complain a lot otherwise.

[Neil.D]

The best bit of advice is to get some proper running shoes, fitted by a running shoe shop.

I'd say give it 3 days, or until the aching dies down then go out again.

Any more than 3 times a week and you will probably find you're over training. ie, you'll feel like $hit.

Very soon you wont ache at all, even after some tough runs.

[read5458]

I used jogging as a temporary way to fight off the smoking crave. Coming back from a run and feeling like I'd been breathing in CS gas was enough to put me off for 1/2 a day.

Only managed nearly walking pace for the first 3 days over a 2 mile stint. I ached all day and even when running.

4th day I went out and noticed I had a slightly quicker, easier and more managable pace than before. First mile went, second, third ect. 13 miles in 2hrs and I felt great.

Next day did the same.


Gets a helluva lot easier and I'm 6ft 6", 129kg. I did buy knee supports though.

[bales]

Gargamel said:

If the pain is in the morning and in the major muscle groups - eg thighs or buttocks then it is just lactic acid and you could gently run on it. However if it is in your shins or knees then you have a few manageable issues.

You sound a little big boned at the moment, so take it slow. Get your trainers right, go to a running shop, gait analysis the full bit.

Warm UP is a WASTE OF TIME. However stretching after is non negotiable. Proper 10 minutes of streching will help redude the lactic acid.

Personally I used to run six inches of cold water into the bath and sit in it. Cold water helps reduce the swelling and aids recovery. (you don't need this on 13minutes) but after 10k you might

Sorry to be picky but i don't really agree with most of what you wrote. Lactic acid has nothing to do with anything at all in this case and i certainly wouldnt be advising someone new to running to never warm up before exercise!

Edited by bales on Thursday 6th January 10:53

[Gargamel]

bales said:

Gargamel said:

RacerMDR said:

Night Runner said:

If the pain is in the morning and in the major muscle groups - eg thighs or buttocks then it is just lactic acid and you could gently run on it. However if it is in your shins or knees then you have a few manageable issues.

You sound a little big boned at the moment, so take it slow. Get your trainers right, go to a running shop, gait analysis the full bit.

Warm UP is a WASTE OF TIME. However stretching after is non negotiable. Proper 10 minutes of streching will help redude the lactic acid.

Personally I used to run six inches of cold water into the bath and sit in it. Cold water helps reduce the swelling and aids recovery. (you don't need this on 13minutes) but after 10k you might

Sorry to be picky but i don't really agree with most of what you wrote. Lactic acid has nothing to do with anything at all in this case and i certainly wouldnt be advising someone new to running to never warm up before exercise!

For runners, there is no solid proof that warming up does anything useful. Much better to just start gently for the first 10% of your run time, and build the pace slowly.

There are no dynamic, violent motions in LDR, therefore no need to stretch. Streching down is important.

Re Lactic acid, depends how fast he runs

Your right, I should have said Delayed Onset Muscle Soreness, but it feels about the same. Still fine to run on, but vary your speed and distance and allow recovery time.

[Odie]

Im gonna start running again this week, im pretty crap and always have calf shin ache/pain.

What stretches do people do before and after running?

[Zaxxon]

Warm up is not a waste of time. It is just as important as warm down. i.e don't do phys if you don't plan on warm up and warm down.

Stretching is vital to ensure you don't hurt yourself.

Neck, shoulders, thighs, calves, ankles.
Start the run gently and then build up after 1/5 of the distance.
Stretch the legs out at the end of the run to improve muscle movement. Walk off the heavy breathing and high pulse rate. Then spend as much time as possible stretching.
Then enjoy a well earnt shower And feel all smug.

[Gargamel]

Zaxxon said:

Warm up is not a waste of time. It is just as important as warm down. i.e don't do phys if you don't plan on warm up and warm down.

Stretching is vital to ensure you don't hurt yourself.

Neck, shoulders, thighs, calves, ankles.
Start the run gently and then build up after 1/5 of the distance.
Stretch the legs out at the end of the run to improve muscle movement. Walk off the heavy breathing and high pulse rate. Then spend as much time as possible stretching.
Then enjoy a well earnt shower And feel all smug.

http://well.blogs.nytimes.com/2010/09/01/phys-ed-does-stretching-before-running-prevent-injuries/

No evidence that warm up stretching before a run prevents injury or improves performance.

After a run, yes absolutely, pre run, waste of good running time in my opinion.

[ewenm]

You'll find that you'll quickly improve - the early improvements are the quickest to realise and you should be able to get into a routine pretty quickly.

My advice (I'm a competitive distance runner):

• Trainers - get a new pair properly fitted for you by a specialist running shop.
• Warm up - don't go flat out from the start of your run, spend some time warming up (stretch if you want to).
• Warm down - don't finish your run flat out then collapse onto the sofa, spend some time warming down and stretch any tight muscles (or do a full stretching session if you have time).
• Pace - the heart rate monitor will help but I'd suggest your normal pace (runners call it "steady running") should be just at the limit of conversation, so if you were in a group you'd just about be able to talk but not easily. The actual pace this corresponds to will change as you get fitter.
• Frequency - 3 times a week would be my suggestion, perhaps Tues, Thurs and a longer run at the weekend. You should see benefits from that without it taking too much time out of your life. Aim to build up to a minimum of 30mins per run.
• Surface - if you can get out in daylight try to find routes that are not on tarmac/roads. Explore your local footpaths/parks/old railways/etc. It's easier on the feet and joints and is just more interesting than pounding the streets.
• Company - if you really get into it, look at joining a local athletics/running club. they aren't just for the elite, they'll have runners of all standards and can provide good motivation to get out and run.

Above all, enjoy it (if you can)!

[jimbobsimmonds]

RacerMDR said:

35 years old, 5'10 and 84kilos

I managed 13 minutes without stopping - then walked home. I was planning on doing every other day - but my legs are killing!

Best to wait until they feel better? Or just man up and run again tomorrow early o clock?



PS - i've got a bet on with my mate on who can get to 78 kilos first..........for a all expenses paid night on the beer......

This is purely based on my personal experiences and I make no claim to be educated, but my advice is to let your legs get better then do it again until eventually they don't hurt any more...

Some people say to just man up and do it but i suffer from a dodgy knee (Im only 20, can't imagine giving it another 10 years of abuse let alone 50) but actually got half decent at running but very, very good a cycling a year or so ago... With cycling I could cycle through the pain but with running I found pain = bad form = too much knee impact = MORE PAIN combined with injury...

Have you tried 2 minutes on 2 minutes off etc?

And seeing as my stats are the same as yours and my goal weight is the same, fancy a 3 way bet

[RacerMDR]

More great advise - thanks guys.

Jimbob - I think you might have a headstart on me!

Ok - today - raining heavily - did exactly the same distance again - but took it slower. 12 seconds slower. It felt much easier - probably too easy actually.

I haven't had time to invest in proper running shoes yet, so I just wanted to keep momentum going.

I did stretch before and after.

I guess I just keep going?

The interval training - question.

Should I do my 13 mins then walk for a bit and then try extend the distance?

Or is a 2 mins on and 2 mins off within my 13 min distance.

Thanks for support