Hello All,

I am not a natural born runner, I started running last year. I went from not being able to run for the bus, to being able to complete a few 10K runs. I have recently dusted off my trainers, to resume training. I can now manage to run for 40 mins on a treadmill without stopping, but I am a bit lost about how I can put together a program that will help me increase my stamina and speed.

Right now I am a plodder... and I would like to be a runner. I have a goal of being able to complete a 10k in under an hour and later on the year I have a 16K race...

Is there anyone out there that give me some useful pointers? I don't feel ready for a running club yet, as I still feel my level is too low...And when I look at running sites I am a bit lost.

I am living Kloten way...

I look forward to your comments.

Thanks

Maybe you could contact some of these people?

Wednesday Evening Zürich Running Group

Sounds like you are about at my level ... I started running last year in August and ran my first 10K in 55 minutes.

Do you speak German? I have some good info in PDF format from the Ryffel Running Web site, but it's all in German.

They also have intro workshops for running, some free, some cheap. Been to a few and they were good.

Runners World is a good magazine (U.S.) and the subscription is not too expensive.

PM me your e-mail address and I'll send you an English intro guide.

Join us for Greifensee on Sunday?

What kind of pace are you running for 40mins?

It sounds like you are doing fairly well at the moment. If you are just starting back concentrate on running a comfortable pace, and trying to increase the time/distance that you run a little bit every couple of weeks.

Mix in some shorter sessions every now and then and try to do one session that is longer then the others each week.

Once you get more comfotable with your endurance then you can start to mix the training up a little more and do some sessions related to increasing speed/power

How many times a week do you run or want to run?

I think someone would need a bit more information from you before giving anything other than fairly general advice.

For example, if you weigh 200Kg then plodding but gently increasing distance each week with a long run would be a good idea until the weight drops. Any speed work would probably ruin your knees and other joints which would just set you back.

If you are in your twenties and of normal weight then your body will be quite forgiving of speed work, intervals and other more punishing routines.

If you are getting on a bit in age then you need to take things easier as any aches and pains take longer to heal.

Only you can decide if you want to provide this extra information.

Hi I am the founder member of Dunstable Road Runners and ex Club Captain. I don't run any more, but I may be able to give you a little help. I understand that you don't feel ready to join a club yet, as the competitiveness could demotivate you. However, that will depend on you, your ability and the club. Things to consider are your age, weight and sex. Regardless of these I would say, spend money on decent shoes, purchased from a shop where you will get some professional advice. Different makes and models suit different weights and styles of runners. i.e. Do you pronate or supinate etc etc. If you take an old pair of shoes to the shop with you, an expert will tell you this. Always, stretch well and warm up before running. Spend as much time running on soft surfaces, such as grass when possible. Warm down slowly and stretch when you've finished your run. Always drink plenty, thirst is not a good indicator of dehydration. Subscribe to some running magazines.

Hi,

Thanks for your feedback, I am a 36 year old lady, I am no twiggy (skinny model) but I am not obese, just kind of regular sized... (English size 14, 5,7 tall)

I have been concentrating on not stopping, so my pace is a bit slow (on the treadmill I run at 7.5 or 8), which I think was a kilometre in 7.3 minutes.

So as you can tell not built for speed....

I am trying to play with introducing some speed, but right now I wanted t build my condition and endurance.

Right now I am doing 2 gym sessions a week and I plan once the weather gets better to start doing my longer run outside on a Sunday...

Thanks

Something else that may seem like the bleedin obvious, but isn't to a lot of road runners. If you are running on open roads without footpaths. Wear something light and bright, whatever the time of day or weather. Always run against the traffic. You want to see the idiot driver that doesn't see you and this will give you a chance to jump out of the road. When you see a car approaching you, look over your shoulder and see if there is another coming from behind. If there is, one of them may not slow down and on country roads it can be scary, when you have to share that thin piece of tarmac with two cars passing each other, in opposite directions.

I don't know how much help it would be, nor how appropriate it is to your needs, but there's tons of information at the UK website:

www.runnersworld.co.uk

There are things like training plans, etc. and forums for discussion of running-related topics.

Good luck with finding a real- life coach and with the running.

Did anyone mention having fun?

Running should be fun as that's a great motivator to continue.

Running in Switzerland is brilliant for running - there's so much to see in such a small space and so much different terrain that no two runs need ever be the same.

I would carry my running gear around with me and look for opportunities to fit running in to a busy lifestyle. So run home from work or the shops etc. Look for things to motivate you like reading a great book on running(recommend Survival of the Fittest) and get into all the cool running gear - helps to liven up what seems initially like a dull sport but is great fun when you get into it and addictive. Always warm up also.

lots of useful intel as usual, and my top tip is the importance of consistency. As an also 'non natural runnner' it wasn't until I religuously made myself do 3 runs per week, every week for a good while that I began to significantly improve and actually enjoy my running. Which is pretty amazing considering I spent 36 years pretty much not liking it and actively finding excuses not to do it. Of course now I say people fall into 2 categories; those who run and those who should and spend my whole time convincing people to stick with it long enough to get to the fun stage.

I always used to feel randy after a run, too. Those were the days...

If you find the effort of planning too overwhelming and don't have any direct support about you then try getfriday.com. I'm sure those guys could work out a quality structured plan for you and include motivational calls according to your requirement!

ontherun.co.uk and especially sweatshop.co.uk are my fave shops for that sort of thing.

Facebook also has some apps which you can use to chart progress too.

10K in 45 min, half-marathon in say 1:50 and a marathon can be done by any reasonably fit person in less than 4hrs, such as the London. I'd say that's respectable.

But the trick to those events is entering with an expected timing of <<4hrs or >>4hrs since most will finish around the 4hr mark and that's often how they determine who gets a place or not.

This thread motivates me. I used to enjoy running. Clears the mind. And makes you randy.

and don't forget to put at least 1 on the incline of the treadmill to more closely simulate outdoor running.

What you say is right, but I'd assumed, from reading the OP, that miknKarl new the difference between running for a train and training for a run and besides, is it really advice?
Fun running is cool, however, If you take competing too seriously, then the fun does go out of it. Then it becomes only the winning that's fun and the training becomes a mind numbing chore.

How about forming an English Forum team and entering Sola? There's different stages for different abilities and it helps to have a goal to help motivate you. It's a very social event and the party at the end features a surprisingly large amount of alcohol for an athletic event

Some info in english here, including the link to the official site:
http://www.schaffhausen-h3.com/?q=node/51

I meant fun as in "a source of enjoyment" not as in "frivolous".

Most people I know who give up an exercise regime do so because it's dull, boring and uninspirational.

Since moving to Switzerland, I cannot face treadmills anymore and I have started entering races and running with a greater sense of purpose than before I arrived.
I put this down mainly to the running environment being superb and 'fun' compared with what I had before.

If you are going to put in the long hours as it looks like the OP wants to do, then my advice would be to get off the treadmill and get out there.

I have a great book called Running Start to Finish by John Stanton, it is from the running room in the US or Canada.... I run alot but my distances vary and I have been using this book for about 5 or 6 years to remind me about the basics and get back on track when training. It has training scheldules for runs from 10k to marathons, advice for training and chapters on running for women, nutrition and other injuries. I imagine you can find it online and really recommend it.

Hi There

I really reccomend you running with a group as you will get many different pieces of advice from many sources, the thing is you have to find the one that works for you.

I would reccomend the Zurich running group that has been formed. I think they sound at your level. We have started one up as well in Basel from April 2nd for both beginners and 30 to 40 minute runners.
I was a qualified British Athletics coach back in the Uk for many years and helped coach many levels from Internationals to beginners and the best advice I always give is run with a group, because you bond new friendships going through the pains and gains of your challenges.

Regards

Running man

p.s. and also look at the runners world website back in England it gives lots of good advice.