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Old 02.10.2014, 16:34
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Running beginner

That's it, my mid-life crisis has gone full circle and I bought a pair of running shoes . I bought a cheapish pair in a sale, just in case I don't like it or it gives my hips or back any jip. If I continue I can buy a proper pair.
Thing is; where to start? How far? How long? How fast? It's not as if I'm going straight from the sofa to the road; I cycle quite a bit (when my bikes are puncture-free ) and have a relatively high fitness level, even if I'm carrying 15 - 20kg too much.
I was thinking maybe 30 - 45 mins at a moderate pace, see how it goes and build from there.
Whaddya think?
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Old 02.10.2014, 16:38
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Re: Running beginner

Pick a target - 5km, 10k, half-marathon, marathon.
For each allow 6 weeks training

Start slow and short
Repeat
Up distance OR up the pace - never both together.
Reach your goal
Celebrate

Go for you next goal
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Old 02.10.2014, 16:40
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Re: Running beginner

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That's it, my mid-life crisis has gone full circle and I bought a pair of running shoes . I bought a cheapish pair in a sale, just in case I don't like it or it gives my hips or back any jip. If I continue I can buy a proper pair.
Thing is; where to start? How far? How long? How fast? It's not as if I'm going straight from the sofa to the road; I cycle quite a bit (when my bikes are puncture-free ) and have a relatively high fitness level, even if I'm carrying 15 - 20kg too much.
I was thinking maybe 30 - 45 mins at a moderate pace, see how it goes and build from there.
Whaddya think?
Too much.

When you start out, especially if you are fit anyway from other sport, you'll have the lungs and legs to run for far further than your joints can cope with.

You'll end up doing some disheartening or long term ligament/joint damage.

I reckon it takes a few months to get all this stuff strengthened.

I don't think ten minutes is too little to start out with.
You could always walk 10, run 10 and walk 10.

P.S. I'm basing this on the experience of myself and others.

I'm assuming from your posts that you are over forty/fifty. If you were much younger then you could go for further, earlier.
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Old 02.10.2014, 16:41
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Re: Running beginner

I think if you carry on like this you will spend an extra 10 years dribbling down the font of your cardigan in a retirement home.

Is that what you want? Well I suppose at least you won't know where you are, or how you got there, will you?

No sports for 91 years, and look where that got him! http://en.wikipedia.org/wiki/Winston_Churchill
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Old 02.10.2014, 16:43
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Re: Running beginner

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I think if you carry on like this you will spend an extra 10 years dribbling down the font of your cardigan in a retirement home. Is that what you want? Well I suppose at least you won't know where you are, or how you got there, will you?
What?
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Old 02.10.2014, 16:47
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Re: Running beginner

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I think if you carry on like this you will spend an extra 10 years dribbling down the font of your cardigan in a retirement home.

Is that what you want? Well I suppose at least you won't know where you are, or how you got there, will you?

No sports for 91 years, and look where that got him! http://en.wikipedia.org/wiki/Winston_Churchill
Very bizzare. EF continues to amaze.
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Old 02.10.2014, 16:48
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Re: Running beginner

http://www.coolrunning.com/engine/2/2_3/181.shtml

I'm on Week 6 Day 2 and so far I am enjoying it
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Old 02.10.2014, 16:48
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Re: Running beginner

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Too much...
+1 for this. Since you're already fit you don't have to do a couch to 5K type of program, but you should ease into it a bit more than just starting with 30 mins on day one. Running is much higher impact than cycling, and you'll feel it in your joints.
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Old 02.10.2014, 16:48
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Re: Running beginner

I've been running for over ten years.

My regiment started as follows:
Walk 1 minute, Run 1 minute, repeat for 30-40 minutes.

I slowly upped this to walk 1 minute, Run 5 minutes, walk 1 minutes, repeat... and increased as I improved. This isn't because you can't do the full 30 minutes, but because your muscles, ligaments and joints may not be very happy with you in two days if you do.

I still do a 1 minute break after ~15-20 minutes of running and usually run around 45 minutes unless I'm really stressed. With stress comes energy!

Bring a phone and your transit pass on your runs for security
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Old 02.10.2014, 16:57
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Re: Running beginner

Biking uses different muscles than running, so you may have unexpected soreness when you start. Try to run on dirt as much as possible, easier on the legs. You should be able to run and carry on a conversation, so use that as an effort gauge. You may or may not have to start out running/walking. At first don't plan on trying to run every day - alternate days - run/bike or run/walk or run/rest. Do that for a few weeks. It takes about 6 weeks to adapt to a new exercise. Slowly increase your time/distance running but still alternate your days in a pattern of short/long runs, rest days, bikes days etc. Use a log to write how long/far you run each day so you can see your progress. Let your body be your guide. Unless you are 20 years old, I would not recommend cheap running shoes. A good pair of shoes will prevent injuries especially when undertaking a pounding activity your body is not used to. Don't buy into the minimalist fad unless you have been dancing around barefoot everyday since you were born. There is a point after a couple of months where you will suddenly realize you are having fun and how effortless it has become and then you will enjoy the quiet of the trees and the trail and hated you waited so long to start running. (I can't do it anymore and I miss it terribly
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Old 02.10.2014, 16:58
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Re: Running beginner

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Bring a phone and your transit pass on your runs for security
Why? There's no curfew in Zürich is there? You might get attacked by IS backed ebola injected squirrels though, so take some nuts in case they take you hostage .....

Actually, here's some good advice for you bud:

How to breathe when running

Basically, keep your mouth shut and breath through your nose and match your pace accordingly. It takes some practise, but it's way more efficient than panting.
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Old 02.10.2014, 17:05
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Re: Running beginner

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Don't buy into the minimalist fad unless you have been dancing around barefoot everyday since you were born.
Really?

I ran for a long time heal striking and had many many injuries - mainly brought on from pounding the ground. Switching to a proper forefoot strike I have had virtually no injuries. The ones I have had have come from over exercise rather than breaking/damaging something.

I have run a half-marathon in V5F and a marathon in a minimalist (near flat) shoe.

HOWEVER I spent the time learning a new running form. I stopped running completely for 2 weeks - and then started from 1km - making sure I focussed on technique.

After 3.5 years (I think it is) I am now as fast as I was before - and capable of running further.

I wouldn't recommend for everyone though.

As for breathing a "common" marathon training concept is to run round a track for 5mins at a pace where you can breathe through your nose. 1min break. Repeat but this time upping the speed by 10s per lap (allowing you to breathe through your mouth) - repeat until you collapse convulsing on the floor crying for your mummy
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Old 02.10.2014, 17:05
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Re: Running beginner

Beware, dickhead runner thread on its way.

Don't run on the cycling paths.

On a more serious note, start running with a group, they will help you and keep up your motivation.
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Old 02.10.2014, 17:11
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Why? There's no curfew in Zürich is there? You might get attacked by IS backed ebola injected squirrels though, so take some nuts in case they take you hostage .....
I have injured myself on runs before, both times after an increase in performance. It's good to be able to either call for some help or take transit home. Both times, it was something minor and I just took a tram home and took a hot bath.

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Don't buy into the minimalist fad unless you have been dancing around barefoot everyday since you were born.:
I think this depends on the person. I have a high arch and prefer to be barefoot as much as possible. Running shoes make my shins sore.

Last edited by 3Wishes; 02.10.2014 at 18:40. Reason: merging successive posts
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Old 02.10.2014, 17:30
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Re: Running beginner

Someone mentioned C25K (Couch To 5K) earlier and I would definitely advise you to start with that.

I know you're not totally sports averse which means you'll probably just progress quicker but it'll still be a gentle intro to your poor old joints and muscles.

Once you've done that then progress to further distances but only increase the mileage steadily - no more than 10% more per week.

I run almost every day, sometimes little 5km runs, sometimes great big 35km adventures - it's all great in my opinion and we have such lovely countryside to run in over here.
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Old 02.10.2014, 17:40
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Re: Running beginner

Thanks all for the tips and advice. Evidently I was being way too optimistic, so I'll give the Couch to 5k approach a bash (but I might run a bit faster). Wish me luck.
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Old 02.10.2014, 17:59
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Re: Running beginner

I'm only a running amateur! No expert, but I'll happily share my opinion with you!

I run 5km, at a pace that it takes me approximately 25 minutes. I do this usually at least once a week (sometimes 5 times or more, but most often just one or two times) and I feel like it still does the job (I don't feel like it is too easy)

When I first started though it would have been too much. I started on about 2km and built up. I'd give at least one week between building up any distance or time.

Was there a comment about fitness capacity being higher than joint capacity I can't find it now. But definately this yes. When I first started running I seemed to be constantly having time off doing it because of sprained ankles. It took me about 6 months to build up strength around my joints. At first maybe try wearing tubular support
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Old 02.10.2014, 18:10
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Re: Running beginner

I'm also an advocate for Couch to 5K.

You might also want to have a look at The 8-Week Beginner's Program from the Runner's World website.

Good luck and keep us posted!
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Old 02.10.2014, 18:22
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Re: Running beginner

this plan really worked for me when i started running from zero.

http://www.soymaratonista.com/28/plan

It's a 10 week plan and by week ten you will be able to run 40 minutes. It's in spanish but very easy to translate with any translator since the words are always the same:
caminar: walk
trotar: run

hope it works for you too. It might seem at the beginning that you can you do faster or skip steps but if you do it like that you wont hurt yourself ...
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Old 02.10.2014, 19:03
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Re: Running beginner

Don't skimp on the shoes. I know you said you'd buy nice ones later if you liked it, but in the wrong shoes, you very much won't like it. Get assessed and get the right shoes - they won't cost much more, but your body will thank you for it. When I wear the wrong ones, I hurt after just a kilometer or two; put on the right ones and I run for 90 minutes pain free.
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