Any Beginner Runners Out There?

[Maritime Q-Scout]

After years of doing nothing to be in shape (other than occasionally hiking in the summer) I got roped into running through co-workers.

I have a fairly decent support network, although will admit to being intimidated not having the running stamina that my network has. So I've been attempting to go out on my own.

To keep myself going I've been blogging about my experiences (admittedly been out twice thus far) at Who is Chasing Me?

Is there anyone out there that has any advice, tips, or also needs/want encouragement?

[jschick88]

I hated running up to this year. I now run almost daily. What helped me was taking yoga and teaching me how to breath properly. I think that is why I hated running was because I didn't breath correctly when running. I would start running and wouldn't last long. For me, breathing regularly helped.

[Frank MetaMusil]

Try for 2-3 times/week, regardless of distance. I hadn't done any serious running since high school and decided it was going to be my new years resolution.

My favorite runs are after work, the stress of the day goes away after 4-5km's. You'll also sleep better. Try and make it a habit without making it a chore. Enjoy it.

For me, there isn't much else to it. Find a website like Runkeeper and get the app if you like to track progress/pace/calories/etc. The nike running website also has a pretty good app.

[Regular_John]

The wife and I just started running and we're on week 4 of the C25K program, which for an absolute beginner like myself has been great. It does a great job of setting the pace for you & slowly ramping things up.

[REDVAN]

Not that I run, but I've heard that shoes make all the difference. Make sure you get good ones, and replace them when they're worn out so you don't get worn out yourself.

[frinkprof]

I used to jog, but the ice cubes kept falling out of my glass.

[nomad]

I started running about 4 years ago after, oh, 20 some years of abusing my body (smoking, etc.). Started out slowly and just worked my way up. I've now run the Police Half 3 times, and have chopped about 13 1/2 minutes off my time. Just over 1:48 this year. I agree that shoes are important. Go to a running shop and get a decent pair. I like to run at lunch as it helps me avoid that mid-afternoon stupor at work. Long training runs are a different story - I do those early on Sundays. I hate running with other people. I always feel like I'm struggling to keep up, even when that's not the case, and I just don't enjoy myself. The 2 best things I've bought recently are the Nike + GPS app for my iPhone, and an armband for the phone. The app has a voice over which gives you your pace at regular intervals, and a cool mapping feature which shows your route and colour codes your pace along the way. I also have a 'running mix' playlist for my phone. Crank the tunes, let your mind wander and just enjoy being outdoors, doing something that is a gift to your body.

[six pack]

I'm not a beginner after all I ran a marathon last month, but I am training my wife for a half marathon.

Best advice is to start slow, don't be concerned with distance at first, use time. If five mins is all you can do, that's great. Next is to only take it up 10% a week. You push too fast and you'll get injured and have to start over.

Took me two years to get the mileage up for a marathon, but as Lau Tzu said a journey begins with the first step.

All the best and welcome to the runners club, make sure you have good shoes as well.

Sent from my A500 using Tapatalk 2

[goaliegirl]

This is what I used initially. I found running with music kept me much more motivated than running without.
http://www.coolrunning.com/engine/2/2_3/181.shtml

[bradster57]

I started running in January (as a result of a New Years resolution) and I am still running. I still consider myself a beginner but I can run a 10k now easily whereas 6 months ago I could barely run for 2 consecutive minutes.

I used the 10K Runner app which is a 14 week program which takes you from very novice level (1 minute interval running) to a 60 minute run. It is 3 runs a week varying from about 30 to 75 minute runs.

http://heavydutyapps.com/10k-runner/

[Maritime Q-Scout]

I just updated the blog with today's run, and a shout out to CP

I think my next blog post will probably incorporate how I might switch over to an iPhone in September when my contract is up as it seems like there are just too many apps out there that I just can't get for the BlackBerry

Forgot the link: http://whoischasingme.wordpress.com/...he-difference/

[Devils'Advocate]

I took up running last spring, so about 14 months ago. I went to the Running Room where they have various lengths and they will ask how fast you run and put you in an appropriate group. I progressed each week... started with the 3K, went to the 5K, jumped to the 10K, then the 16K group. They were kinda surprised that I was able to do a 16K after only taking up the sport 5 weeks earlier.

In any case - I most certainly agree that listening to music is great. I typically run a 5:20 KM. But "Obsession" (that 80s song that played during "Fashion Television") came on the iPhone and even though it was the 18th kilometre of my run, I did it in 4:30.

Last month I did the Bluenose Half in Halifax. Playlist: Hell's Bells, Thunderstruck, C.O.D. - AC/DC, theme song to Magnum P.I., theme song to Airwolf, Tainted Love - Soft Cell, Tainted Love - Marilyn Manson, 867-5309 - Tommy Tutone, Round and Round - Ratt, Safety Dance, Eye of the Tiger, Hate Myself For Loving You - Joan Jett, Temperature - Sean Paul

But I do my practice runs to podcasts. "60 Minutes", "Real Time with Bill Maher", "Neil deGrasse Tyson's StarTalk", etc.

IF YOU GET ANY KNEE PAIN GO TO A DOCTOR/PHYSIOTHERAPIST AND GET A GOOD KNEE BRACE. I tried to keep running on a wonky knee and it took 6 months to heal. $1200 of physio and a good knee brace later, I'm finally running pain free again.

Keep yourself well hydrated. I forgot my water bottle one day and figured I'd just buy a drink after the run. Not wise. I fainted in line waiting to pay for my drink. Cashier was about to call an ambulance when I came to.

As mentioned, buy a good pair of shoes. And socks. I was running in stupid $1 tube socks from Zellers. I was getting horrible blisters. Someone in my weight loss support group bought me Running Room double-layer socks... rather expensive socks, but I haven't gotten blisters since.

But I don't think there is a way to avoid "Runner's Toe". My mother was aghast when she saw what doing a 10K did her toes... she thought it was a fungus under her toenail.

BTW - I use RunKeeper to track my runs. I like how it times my overall run, but also that it tells me how fast I ran each kilometre. However, once it loses GPS signal, which happens often when I run through the Ottawa greenspace, it screws up the whole run completely. On the weekend it was announcing how many KM I had run every 5 minutes: 0.98, 1.92, 2.90, 3.87, 19.07, 22.58, 36.21.... Pretty impressive running 15KM in 5 minutes. Probably set some world records there.

You shall no longer make fun of people with fanny packs. They are almost essential for carrying things like your wallet or keys. I have a scar on my leg from running a race with my keys in my shorts pocket.

Oh!! Most important!! Get a proper, breathable running shirt. I tried running with a plain T-shirt from Mark's and I got just drenched in sweat. But worse was the chaffing on my nipples. I did buy nipple protectors from the Running Room, but they also recommended the anti chafing "BodyGlide". However, sometimes on the warmer days I'll have to throw it in the fanny pack and re-apply halfway through.

-=-=-=-=-=-

I'm now running 21K 3 times a week. I'm THINKING of training towards a full marathon but someone here (photon?) scared the bejebus out of me saying that a full marathon is 4x as hard as a half. But after the Bluenose I felt really, really good.. like I could do it again. We'll see what the future holds.

[stuck_in_chuk]

I am not a runner, but my wife is an ultra-marathoner. Her longest race is 100 miles (160 km). She advises running with a group, and also is an advocate of chi running (look it up on google). It is a low-impact way of running, which is designed to be more natural and causes fewer injuries. She recommends Gord's Running Store for shoes and gear. You should pick up a copy of the book Born to Run from the library - it is an entertaining book, and all of the ultra-runners that I know love it. I've even read it, and I can attest to the fact that it is a good read.

She is a member of the Calgary Road Runners. You might want to check them out as they organize group runs and training.

[Hack&Lube]

I think it's quite important to have changes in pace and terrain and elevation in your run. A flat boring run of 3KM is completely different from one that goes downhill and uphill and across sidewalks and gravel and grass.

The complex run trains muscles you wouldn't with the normal run and it's also more interesting and the variation in stress has been shown to improve stamina and strength significantly more just like how you have to switch up weights if working out or your body adapts to it and you get slower results.

I like pushing myself to run up a hill to the point of exhaustion and intense burning but then find you have a nice trip down the hill again on the way back to look forward to which then builds up speed and momentum as you go downhill to keep you going once you hit the bottom of the hill again.

[Maritime Q-Scout]

I should mention I made sure to get a really good pair of shoes, and while I was in the store (I know one of the managers at Sport Chek fairly well) I was asking about what I needed, as I didn't really know, I just knew that dress shoes and jeans weren't going to cut it.

I went with the running pants, breathable socks, t-shirt, and even underwear. I was sweating coming into the house today, but I have no doubt if I didn't have the proper gear on I would have been much much worse.

I haven't started bringing water with me, I really should. I think tomorrow after work I'll look into getting something to bring with me.

Right now my goal is just to do the 5K run in September, but I'm going to keep going to see how much I can do.

The thing that really keeps me going is oddly enough, wanting to write the blog. I hope you guys are getting a few laughs out of it.

[Maritime Q-Scout]

Originally Posted by Hack&Lube

I think it's quite important to have changes in pace and terrain and elevation in your run. A flat boring run of 3KM is completely different from one that goes downhill and uphill and across sidewalks and gravel and grass.

The complex run trains muscles you wouldn't with the normal run and it's also more interesting and the variation in stress has been shown to improve stamina and strength significantly more just like how you have to switch up how you have to switch up weights if working out or your body adapts to it and you get much less results.

I like pushing myself to run up a hill to the point of exhaustion and intense burning but then find you have a nice trip down the hill again on the way back to look forward to which then builds up speed and momentum as you go downhill to keep you going once you hit the bottom of the hill again.

Where I live isn't flat, I start with an incline so I can end with a bit of a decline, but it's nothing major. Today I trekked up a steeper terrain than I'm used to. I really noticed a difference

[Hack&Lube]

Originally Posted by Maritime Q-Scout

Where I live isn't flat, I start with an incline so I can end with a bit of a decline, but it's nothing major. Today I trekked up a steeper terrain than I'm used to. I really noticed a difference

It's a great way to judge an improvement in your overall fitness that takes a lot less time than trying to hammer out an extra kilometer a day.

Just see how fast you can run up that mountain and try to improve your time every day.

[Hack&Lube]

Music is important. It is the best motivator and the beat also regulates your pace and breathing.

The most important piece of music for me is this song from the Rocky IV soundtrack by Vince Dicola (from the montage when Drago is racing up the treadmill as it cranks upward and Rocky is scrambling up the mountain with everything he's got) and I feel like I could run up anything too.

I usually put it at the end of my run when I am completely exhausted and for some reason hearing it makes me break in a full uphill sprint (when I had nothing left to begin with!) for about a minute thirty and it destroys me but makes a huge difference to push yourself at the end to go all out because the secret to running is that even when you think your tank is empty, you body can actually do more and it's the pushing yourself to go further and further that makes all the difference in the world.

no pain...no pain...

[macker]

Originally Posted by REDVAN

Not that I run, but I've heard that shoes make all the difference. Make sure you get good ones, and replace them when they're worn out so you don't get worn out yourself.

There is no way to prove this.....in fact Harvard and other studies have come out recently showing the exact opposite and running shoes/orthotics etc. are what cause people to get injured when they run. I guess the only way to find out for sure is to try without the casts on your feet and see if you really need them or not. The running shoe industry know this and have jumped on the minimalist running shoe bandwagon. It is like a muscle that you need to use it or lose it so I would never suggest someone start out without the bulky motion controlled running shoes but eventually the goal should be to build up your body in a way that you aren't depending on the shoes to carry you. The running injury industry began about the same time that Nike was rolling out bigger and bigger shoes year after year since the 1970s on.....

[macker]

Originally Posted by Hack&Lube

Music is important. It is the best motivator and the beat also regulates your pace and breathing.

The most important piece of music for me is this song from the Rocky IV soundtrack by Vince Dicola (from the montage when Drago is racing up the treadmill as it cranks upward and Rocky is scrambling up the mountain with everything he's got) and I feel like I could run up anything too.

I usually put it at the end of my run when I am completely exhausted and for some reason hearing it makes me break in a full uphill sprint (when I had nothing left to begin with!) for about a minute thirty and it destroys me but makes a huge difference to push yourself at the end to go all out because the secret to running is that even when you think your tank is empty, you body can actually do more and it's the pushing yourself to go further and further that makes all the difference in the world.

no pain...no pain...

The LCD Soundsystem album : 45:33 originally came out and James Murphy said he refined the album after several runs on the treadmil but later said that this was a lie and it was being pushed by Nike. Still a good album to run to though. There is also lots of other gimicky sites out there like jogtunes to try to get you to run at a certain beat per minute. Most of their music is brutal though