[Closed] running for beginners

Eh, just run, you shouldnt need to learn anything

runnersworld website has some good info for newby runners.

from my own experience though of shin splints, stress fractures etc... just be careful which shoes you use and what surfaces you run on.

have fun though 😉

Hi Onzadog,

I got involved in a debate on here a while back about the pro's and con's of running without anything on your feet.

Read the following information if you are interested.

http://www.barefootrunning.fas.harvard.edu/

It may or may not help you, but it's worth considering if you are a complete running Newbie IMO. I am sure the guys who have put this lot together know far more about it than anyone on here. I don't know of anyone who is trying to disprove these guys, but that doesn't mean there isn't anyone.

Dom

Basically all running training is based around long runs, intervals, tempos and speedwork.

When you're starting I'd just do intervals, slow jogging/walking or running/slow jogging until you can run for 20mins.

Then look into training programs and aim to increase length of long run.

Google for "Couch to 5k" for some nice training schedules.

Take it very easy at first until your running legs catch up to your cycling lungs.

Even if you never run barefoot, the barefoot stuff is worth looking at as it makes sense as a way of running.

Eh, just run, you shouldnt need to learn anything

Not in my experience. I hated distance running and was always crap at it. Then I figured out that I needed to land favouring my toes instead of hitting with my heels, and I immediately became 10% faster and 500% more comfortable.

It's called toe-striking, google for it. It still seems to be considered a fringe idea somehow (despite all the masses of literature) so people in running shops sometimes don't know what you are talking about.

+1 for intervals though - much more effective at moving from cycling to running than just ploughing out miles - again imo.

I can highly recommend this book:

has all the advice you need and 5k, 10k, half marathon and marathon plans that build you up slowly.

Unfortunately I am back on the 5k plan again after successfully doing a couple of 10k's last year

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Hmm - I started running with no help, no training and within a year was 5th out of 700 in a big 10k race. Yet to get "worse" than 15th (out of at least 150) ever since. Hadn't realised it but despite not being that into it, it seems to be the "sport" I'm best at - I seriously think a core fitness from cycling helps no end.

Just run - get advice on footwear but don't faff around with ponsy OTT training "advise". Run then when that distance is comfortable, run it faster.

It's a brilliant thing to do - a real freedom as you hardly need any kit. On our last few holidays I've taken running kit and seen amazing views from mountains, explored where I'm staying, etc - adds a proper extra element to the holiday.

Oh and if you trail run and/or run hilly terrain, you are "interval training" without even trying.

Ignore those who tell you the second you've run a 5k race, that you have to run 10k, then a half marathon, etc - just do what fits in with your lifestyle. A half hour run does you an awful lot of good.

I've heard it's good for controlling weight

Not especially. But that is true of all exercise types.

Best weight control is less eating. I should know..!

Hmm - I started running with no help, no training and within a year was 5th out of 700 in a big 10k race.

Some of us are gifted, some not Mat! I certainly would not (and never did) have any joy running if I hadn't analysed and thought about it.

says the bloke who within a year was 5th out of 700 in a big 10k race.

my only advice is start a lot slower and shorter (distance) than you can possibly imagine and build up slowly.

right this is the advice I normally give people starting out.

1. don't time yourself to begin with. Find a 3 mile (5km route) that's reasonably flat, and aim to run/jog it. Doesn't matter if you walk some, but try to run it all. If you can't manage 5k then shorten it. Try to do this 3/4 times a week for a good 4-5 weeks, each time just run your route. You'll be bored shitless but you'll have a decent base, and your body will be used to running, now you can run faster, or longer or whatever, again start slow don't kill yourself.
2. If you get injured stop running, go home and RICE. don't run for a a few days, try it after that, if OK then continue running, still painful? give it a few more days, still painful after that? see a doctor.
3. Shoes, find a pair that are comfy and allow you to run pain free. Some people like to have themselves measured, cool, go for it, I'm lucky I can just pull on a pair of trainers and run, I know lots of people aren't like that.
4. Technique. Sounds silly but try to run like a runner. don't slouch, keep your head up, keep your arms swinging, think about your running and how you look, don't just switch off.
5. comfy clothes make all the difference, make sure your shorts don't chafe, make sure your socks don't overheat your feet, buy a nice comfy top. Cotton tee shirts are rubbish (give you nipple rash)
6. Smile, try to enjoy it.

oh yeah...Running uses about 100Kcal* per mile, bear that in mind if you're planning on trying to lose weight.

*bit more if your a big lad, or you run fast, but it's a good enough reference for most lads. Think about 80-85 for a woman

I'd err on the side of caution - you may be fit, but your muscles, joints, ligaments etc won't be used to the impact of running. Probably following a run walk programme for a while would be good to ensure you don't get injured - you might not feel like you've worked hard to begin with, but it'll help your muscles get used to the impact of running.

Get fitted for a decent pair of shoes too.

I've been running for a while now, but can still remember the pain when i started out and wouldn't want to inflict it on my worst enemy! Slow and steady is your friend until your body adapts.

I enjoy running and do about 30k a week, though not at the minute as I am injured 🙁

Getting up to 10k should be fine and is a challenge that anyone can do, just apply the +10% rule when you want to increase the workload and you should be fine.

It's great to get out and do a 10k if you're not out on your bike or short of time- all it takes is some trainers and a pair of shorts and a top, you're done in an hour and it really feels like you've pushed yourself.

Plus, running in the rain is awesome.

ive been working away alot in hot climes .... not able to get a bike in so running is the portable exercise .....

its taken a couple of months but ive finally got to the stage where i enjoy running .... itno longer hurts for 2/3 days after ....

i used to be quick -7 or 8 years ago- i never enjoyed it but i used to do triathlons so it was necesity used to train with the club twice a week ... now i just do it for fun and finally found the "point" in running - there is a certain freedom to it ...

my advice is dont be disenheartend with it when it hurts more than you anticipated to start with !

Join a running club; the advice along the lines of 'just go out and do it' is only valid up to a point, running, rather like cycling or swimming, has techniques and form which can be learned/improved on. Don't be shy about joining a club as a novice, runners are not too bad, rather like Roadies but with more leg hair!

I too did the Surf-Mat approach, just bought some decent trainers and went out. Personally I ran to a time to start with: 15mins run - walk 5mins - run 15mins 'till I felt comfortable to run the entire loop I'd built up. When I was happy doing 30mins I then started looking at distance, 5k in under 30mins one day, day off, 40min run the next(no distance), 2 day off, 5k in under 30 mins. Repeat till you feel confident to start looking at 10k.
This is sort of the plan I've adapted as I cycle a few days a week - http://www.bupa.co.uk/running/training/training-programmes/

Last thing, when starting out run somewhere nice if you can.. it's not pleasant or motivating slogging round the local streets, an early morning plod through the local woods is great for the soul and kept my interest up for the early stages.

Best weight control is less eating.

True that, but I'm even worse at that than I am at running 🙂

Biggest issue I find is stepping up - when you get comfortable at a loop the natural progression is to add a bit more and it's usually difficult to do this and add a sensible small amount extra without running on the spot for a bit. I usually go for the 'a bit too much, but something nice to look at' approach each time I have to add a bit. Walking more is probably the answer I suppose.

Just kinda run, but take it slow at first - slower than you'd think. Find your natural gait, lollop along for a bit, then after a couple of miles step it up a bit and see how it feels. Don't try starting by pushing your limit, as you'll injure and knacker yourself. Not necessarily in that order.
When I started marathon training I was amazed by how slow 9 minute miles were - but that'll get you a sub 4-hour marathon time.

Yeah and try toe running too - it will knacker your achilles first but that goes away.

+ 1 for the couch to 5k program. Here http://www.coolrunning.com/engine/2/2_3/181.shtml I always struggled with running even though I could cycle 100 miles. This program helped a lot.

Graham

Another vote for taking it slow and steady at first. Then build up. I did a sub 50 10k after just a few months. Nicko74 that's really fast!!

I've found running excellent for shedding weight. I dont particularly enjoy it, but reap the benefits. Got to my goal weight of 11st within only a few months of running - I was previously still doing a lot of squash, cycling, football, but I was 12 1/2st.
I started because I got into and am still loving my enduro races, which have you running for 3hrs or so. Lunchtime runs at work started with maybe 5k. I was cr*p and hated it. I plugged away and after only about say 4 runs I was finding it easier. I then went upto 6-7 k and now doing 10k at lunch (always been once a week). Usually around 47mins, sometimes longer, sometimes quicker. My last enduro I ran without really knowing it, 13miles - then had 30mile bike and some kayak, but these events are a bit stop start with orienteering as well, although the terrain is challenging.

The first set of shoes you buy are critical. Spend the little bit extra and goto a running shop to get proper fitting. 🙂