[Closed] Starting running

Similar to on the bike, intervals, long runs etc..
Get decent shoes, from a running shop with gait assessment if you can..

yes good shoes from a good shop then build up slowly, scrap barefoot and try and run on grass if you can, I do about 1hr 15min but I also include mountain training into it but I would try and do over an hour.

I find running with someone else makes the whole running thing less boring, if not some decent tunes help.

Park run is also a good way to improve, see if there is one near you http://www.parkrun.com/home

There isn't any decent evidence that prescription based purchasing of running shoes makes any difference to injury prevention, If your current trainers don't give you any trouble stick with them, just replace them before they get worn out

Couch to 5k worked for me:

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

Bear in mind that it's designed to ramp up not just fitness but also get your body used to the impact from running (which cycling won't help with). Don't be tempted to skip weeks - take it nice and slow and build into it.

Also: definitely try to concentrate on landing mid-foot rather than heel striking. Think rapid short steps rather than slow long ones 🙂

I found Fartlek training good for building stamina - just google it and you'll find plenty training plans, NIke actually did one specifically for the Nike 10k runs.

Fartlek running here too. I was 37 and hadn't run more than 50 metres for the bus since I was sixteen to being able to comfortably run 10k up to 4 times a week within six months. I'm by no means an "athlete" (10k in about 52 mins) but I'm more than happy. Listen to your body though and make sure you observe any "rest days". I suffered really badly with shin splints when I first started bit decent trainers from a running shop with gait analysis worked wonders.

Start VERY slowly - you are bike fit and could ruin your legs. Don't run more than 10 minutes on your first few runs and build up slowly.

Fartlek + a dog.

Get some trail running shoes, not road shoes and run off road as much as you can - more fun.

When I started running I was very fit from biking and probably went too hard on the runs to start with leading to some injuries. You need to toughen up the bits of your legs that are running specific before you do anything too hard. Why not ride out to some nice scenic areas with your runners in a backpack, just do a very short run and then carry on with your ride - that way you get plenty exercise, a run in the best terrain and limit your chances of injury?

ade: feel free to ignore me - but take it easy.

fartlek (stop s****ing - oh go on then) is a training method, use it when you want to break through the 40min 10k barrier.

for now, 10 mins twice a week, nice and slow, somewhere flat, and nice.

Opposite background, came from a high amount of running including several marathon and triathlon distances.

Given the restrictions of time I always found interval training the most beneficial to increase fitness, with the occasional longer runs to get the stamina, and pain barriers out of the way.

Regards barefoot running, I had a terrible natural gait, heel strike, toe in with pronation and over extension so as a result have had some issues with soft tissue (including lower back) damage over the years.

I went to a mid strike, shorter gait after having an assessment done and was recommended the inov-8 range of running shoes (currently 195's and 212's). Has made my running a lot more comfortable as a result (i'd worn Kayano's for as long as I can remember prior).

While there is a lot of marketing hype around the idea, I for one have found great benefit to it.

Second couch to 5k and trail running.
I was talking about midfoot/barefoot running in the office to a slightly skeptical member of staff, and another guy joined in and said that when he went to school, the PE teacher used to embed drawing pins in the heels of their plimsols to discourage them from heel striking 🙂

steady steady steady.

I was in a similar position a couple of years ago. I just started with 2 mile runs tops then upped the distance very slowly and steadily, getting out 3 times a week. Plenty of stretching at the end too. It was going well...

[b]DON'T [/b]do what I did. On one run I felt good and decided to go much further than usual and on much bigger hills. My knees really complained about it and put me back at square one 🙁

SamB - Member

Couch to 5k worked for me:

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

Bear in mind that it's designed to ramp up not just fitness but also get your body used to the impact from running (which cycling won't help with). Don't be tempted to skip weeks - take it nice and slow and build into it.

+1 on that.

I'm at week 7 now and managed to do 28 mins pretty comfortably and without stopping yesterday, which I know for most of the superhero ironmen on here is shite but for me it was a huge improvement over previous efforts.

The other thing that's helped me was watching the Evolutionary Running videos. Finally realised that my strides were far too long and too slow. That in itself has been a huge help, as it seems to have fixed my painful shins.

I was much the same (and thanks to not doing any for a while, back to square one again).

I have a nice, fairly flat (old railway line), out-and-back 5km route from my house. I started off just trying to get through 5km of run/jog without stopping or walking - slowed the pace down a lot and ran 3 times a week till I could do it. Then I just tried to up the pace a little each time till I was doing 5k in 30 mins (slow I know, but better than 40!). Then just started going a bit further each time, trying new loops or going a bit further up the track and back. If you're aiming for a certain distance then there are plenty of training plans to get you there from that stage.

I've never been good at running with other people, I like to stick my ipod on and have half an hour to myself. The appeal of running to me is being able to fit it in around other things, not have to schedule particular times to do it with other people.

I really like the [url= http://www.djsteveboy.com/mixes.html ]podrunner[/url] free mixes - they're all at a particular bpm so easy to get something that matches the kind of tempo you want.

As a cyclist couch to 5k etc is a waste of time imo. I never ran until a year ago. This was a few months after i was putting in 400 miles a month with 300 being offroad so quite fit altohugh not super human. I decided to just run and see how it went and managed 8 miles, it was slow and uncomfortable but possible. Felt okay the next day, legs a little tired.

If i were you id do half hour of a gentle/moderate pace for a week then up it and so on.

And this is why I love the STW forum 🙂

Thanks for the great suggestions - Couch to 5k and Fartlek (s****) sound like they've worked well for people, so I'll check them out.

I've got an appointment with the running shop in Guildford for gait analysis and a new pair of shoes. My current pair are utterly knackered. Also nice to hear others are recommending the barefoot style midfoot strike (not sure I'll go with drawing pins though)

I'm with simon_g, for me it's definitely a solo activity with good music and preferably in some woods. I love the idea of riding somewhere, running, then riding back. It'll be triathlons next!

I did exactly what you're talking about last year. Started running in May, ran half marathon in September in about an hour 45 with no trouble. All I did was:

Got good shoes with cushioning in the right place - went to a proper running shop and got properly fitted. Bought the cheapest of the three pairs they suggested, think they were 70 quid.

Learned how to stretch properly before and after - Mrs Tyred has always been a runner and pointed me in the right direction, paid attention to any pains I got and adjusted my stretching accordingly. I am religious about stretching before and after running, whereas I'll happily do a road ton or a race or a TT without thinking about it.

Started slow and built up gently - started with 4k then increased every 2 weeks. A week before the half marathon I ran about 12 miles, longest I'd done.

Learned to embrace the 'nothingness' of running - out on my own, no music, clear my head in the first mile and enjoy the silence, concentrate on what my body's doing.

I've surprised myself with how much I enjoy it, didn't think I would. I love running now. Go out for a 7/8k lunchtime run twice a week. Ran loads over the winter and was reluctant to scale it back come March for more specific work on the bike, although the first time I went to hammer it up my local hill reps hill spelled it out! I'm doing more bike racing this year than before, so not planning any running events until winter, where I'm aiming to do a bunch of 10ks and a couple of half marathons or fell races or something like that.

A good aerobic base from bike fitness gives you a good start; running faster takes a bit more IME, but I found the beginner's improvement curve in running very enjoyable.

If you're up in the Lakes, New Balance have a factory outlet shop in Keswick.

Very helpful staff (for fitting / advice to a complete newbie), and amazing prices (my running trainers - £30 down from £150.... last years model... still boxed brand new!)

I am a complete 'gait analysis' sceptic. I trained for 6+ months and ran the Great North Run (1hr 46min - even WITH traffic)) in a pair of trainers I bought off t'interweb.

I enjoyed my running so decided to 'invest' in some proper running shoes after a gait analysis identified that I over-pronate. Those shoes are less comfortable and cause me more problems/injuries so I now generally run in the old trainers. The way I see it, my body has adapted to my gait and trying to force it to adapt to a different gait has had a knock-on effect throughout the rest of my body.

The way I see it, my body has adapted to my gait and trying to force it to adapt to a different gait has had a knock-on effect throughout the rest of my body.

Yup!! the power of adaption. My friend over pronates terribly but only ever had injuries when trying to correct it. He ran under 50 mins for 10 so was no slouch.
The trick is to build up slowly and allow your muscles to adapt.

Buy some half decent socks too. Don't need to be proper running ones but materials plays a part in blisters.

I always hated running, then on a treadmil I discovered that landing on my toes made it all feel soo much better, like taking a 50lb rucksack from my shoulders. So I did some research about technique and learned a hell of a lot. Like smacking your heel into the floor out in front of you actually slows you down quite a bit leaving your legs to try and make up for it.

Like smacking your heel into the floor out in front of you actually slows you down quite a bit leaving your legs to try and make up for it.

This is exactly how it feels when I attempt to run. How do I stop this?

EDIT: is this the answer:

Also: definitely try to concentrate on landing mid-foot rather than heel striking. Think rapid short steps rather than slow long ones

EDIT2: ooh and this, really should read a thread properly 😳

Finally realised that my strides were far too long and too slow. That in itself has been a huge help, as it seems to have fixed my painful shins.

It was the painful shins that turned me off running before.

I always hated running, then on a treadmil I discovered that landing on my toes made it all feel soo much better, like taking a 50lb rucksack from my shoulders. So I did some research about technique and learned a hell of a lot. Like smacking your heel into the floor out in front of you actually slows you down quite a bit leaving your legs to try and make up for it.

Buy some half decent socks too. Don't need to be proper running ones but materials plays a part in blisters.

I had a good chat with a colleague earlier about the whole gait analysis thing - he told me that trail shoes don't correct your gait as off-road surfaces are all over the place anyway. I reckon >50% of my distance will be off-road, so not sure if it's a big deal? Sounds like some of your results with it are pretty mixed anyway...

Yes. I was always a good sprinter, and I started to do the slower running as if I was sprinting. If you land on your toes or at least toe first, it forces you to put your foot more underneath you than in front, and then take more shorter steps. So you are getting you energy from a push off behind you, energy that's been stored in your achilles and calf, more than trying to drag the ground underneath you from way infront and having you lift your whole body each stride.

If that makes sense...!

I reckon you should run to minimise the thudding in your ears. If I get tired I find myself slacking off and the thudding returns - if I am landing toe first then the thudding goes away.

Btw, I dunno what other people consider toe but I mean ball of foot, basically. I think that means mid-foot for some people.

It is very hard on your calves at first though so only do short runs, or intervals perhaps. When I get tired I tend to land toe first and then let my weight fall a bit more onto the heel cushion in my shoe - less efficient but it still stops the thudding and helps with bobbing along.

Off-road is a bit of a different beast ime, if it's paths and singletrack. You tend not to have regular stride length, and the surface is all over the place so you end up dancing a bit a long the trail, and you end up using loads and loads of core muscles which feels weird at first, or it did to me!

fartlek is excellent at actually increasing your fitness - it is too easy to just go out for a 5-10 mile run at average pace and not really get any benefit from it - junk miles.

I actually like landing on my heel and rolling forward on my foot, a bit like a walking stride. I can minimise pavement shock this way - as my knees will hurt if I am not doing it.

TG - does your foot land out in front though? This I suspect is the most critical part of it.

yep, and it is light land on the heel and then roll forward. Find it also makes me move the knees more as i run.

when walking it is apparently very important to use your whole foot like this otherwise your calves tighten up and you end you with the old persons question mark posture. According to Jonathon Starks 'The Stark reality of stretching' anyway.

Obviously high heel shoes are a no-no, but then I have only ever worn them a couple of times...

Find it also makes me move the knees more as i run

Interesting, you might be using your hamstrings more to store energy, rather than Achilles.

It does rather sound like the gait I had when it was murderously difficult...

when walking it is apparently very important to use your whole foot like this

Yeah I can't imagine walking any other way - different thing altogether.

Has anyone found fitness benefits when back on the bike from the running?

[i] Has anyone found fitness benefits when back on the bike from the running?[/i]

I've always been a runner and a cyclist so no idea... but I do know that I don't very often get overtaken riding up hills...

Kev

it is too easy to just go out for a 5-10 mile run at average pace and not really get any benefit from it

In my opinion claims like this are misleading because they imply that bad exercise is worse than no exercise. Compared to sitting on the sofa watching TV, any kind of run is beneficial. I understand that as you do more and more "average pace" runs over the same distance, the fitness benefits get proportionately less. However the benefit of maintaining a level of fitness is better than losing it by not bothering.

In my opinion claims like this are misleading because they imply that bad exercise is worse than no exercise.

Which it very much can be.

Compared to sitting on the sofa watching TV, any kind of run is beneficial.

For somebody who doesnt exercise then yes but for some there would be a greater benefit sitting on the sofa and watching TV as this then allows the next session to be more productive. There is such a thing as junk miles when it comes to competitive running as these can lead to injury or tiredness and reduced quality.

Compared to sitting on the sofa watching TV, any kind of run is beneficial

In all fairness this is a sports related forum so people are unlikely to draw that conclusion I reckon. I assume most people posting on here about running are looking to improve.

I completed couch to 5k, however there is now a couch to 10k which is probbaly better for you. Iam due to complete couch to 10 the first week of august. I then have 5 weeks after that untill my first half marathon.

Unlike previous attempts, I have not suffered any shin splints, sore knees or anything like that since starting.

Has anyone found fitness benefits when back on the bike from the running?

i [u]think[/u] so - although it's hard to be sure.

running seems to help my cycling more than cycling helps with running...

It does rather sound like the gait I had when it was murderously difficult...

very probably - I never said I was a good runner 🙁

And my hamstrings are very tight. When I was doing some stretches under the guidance of a physio to try and loosen them I started to get all sorts of niggly pains which I wouldn't normally get. So I like to think my hamstrings are holding my knees together like some high precision bearing, as oppossed to all those flexible people with rattly knees 🙂

prob. complete bollox and I don't like running for other reasons, but I have been running on pavements for 31 years and only had a slight niggle on my right knee develop through over training for the great bently 1/2 marathon a couple of years ago.

Ow. Ow. Ow. Ow.

My calves are bloody killing me this morning after Sunday's run. Any way (other than huge amounts of nurofen) to stop this happening next time? More stretching? Ice baths, rather than just the cold shower?

you silly sod, how long did you run for?

hurty calves suggests you were either: Running on the balls of your feet, which isn't the same as LANDING on the balls of your feet.

or: Running up hills.

if you're going to run 'forefoot' you need to learn the technique - this takes time.

(you should land on the ball of your feet, and then let your heel down gently - it's mostly about relaxing into the stride)

next time? - 10mins maximum.

My calves are bloody killing me this morning after Sunday's run. Any way (other than huge amounts of nurofen) to stop this happening next time?

It won't do it (as much) next time. It's called training, it means you get better at stuff 🙂

it means you get better at stuff

The transformation will be dramatic if you persevere and stay clear of injury.
Stretch and warm up and down.

ahwiles - Member
you silly sod, how long did you run for?

hurty calves suggests you were either: Running on the balls of your feet, which isn't the same as LANDING on the balls of your feet.

or: Running up hills.

if you're going to run 'forefoot' you need to learn the technique - this takes time.

(you should land on the ball of your feet, and then let your heel down gently - it's mostly about relaxing into the stride)

next time? - 10mins maximum.

It won't do it (as much) next time. It's called training, it means you get better at stuff