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Message
re: Running advice requested for new runner (updated with new shoes!)
Posted on 5/19/15 at 12:02 pm to When in Rome
Posted on 5/19/15 at 12:02 pm to When in Rome
quote:
I don't like how they say to start the first day by walking though. Ain't nobody got time for that!
I mean this jokingly, but also dead serious. You'll either be hurt and not running within a year or you will have changed your mind.
I've done two full Ironman Tri's and maybe a half dozen open marathons and even as of this morning, walking is an important part of my weekly training.
Just last Sunday after a big/long training week I set out for my 14 mile run. I knew before I started it would be slower than normal, then the heat and humidity was going to make it even worse so I was steadily going down my first 8 miles. When I was running, I was struggling to hold an 8:30 pace, mix in water breaks and such and the wheels were coming off.
In years past I would have pushed on and ran through it probably forcing me to spend the rest of the day on the sofa dehydrated and miserable just to hold a pace I wanted, but I stopped my watch and started using Jeff Galloway's method of a 4:1 run to walk ratio. Now, my splits weren't fast, but I was recovering mid run.
Now, I was running faster and faster each mile without running harder. 7:35 felt like 8:35 and the walk breaks were just enough recovery.
Don't frown on walking....use it.
This post was edited on 5/19/15 at 12:03 pm
1
Posted on 5/19/15 at 12:13 pm to LSUfan4444
Do you think the Nike running app is sufficient for training?
Posted on 5/19/15 at 12:15 pm to When in Rome
quote:
any tips for building up to running long distance would help.
Download the 5K app. It's great.
Posted on 5/19/15 at 12:16 pm to Tigertown in ATL
This is what Nike wants me to do
I ran that 2.6 instead of walked though, oh well, now I know I need to walk when it wants me to.
This post was edited on 5/19/15 at 12:17 pm
Posted on 5/19/15 at 12:17 pm to When in Rome
quote:
training
Depends on what you are training for. Training should be devised with a particular goal in mind.
You can get a 5k training plan from USA Track & Field but if you plan to use it for a marathon, it's worthless. It sounds like you need structure more than training (right now), but I'm like that too. I need something to focus on.
I'd start by identifying a goal. Then, see how plausible it is. After that, create or find a plan to get you there. Don't look for the plan first.
Posted on 5/19/15 at 12:20 pm to LSUfan4444
I think I set it for a 5K on the Nike app. I do want to work up to be able to run very long distances, but I know that will take a lot of time. I need to take baby steps
This post was edited on 5/19/15 at 12:21 pm
Posted on 5/19/15 at 12:52 pm to LSUfan4444
Okay, I've been doing some reading, and I definitely do the heel strike thing. How can I make the switch to the mid foot strike? It's harder than it looks to just instantly change my strike
Posted on 5/19/15 at 1:24 pm to When in Rome
quote:
How can I make the switch to the mid foot strike?
Jump rope, see how the foot lands. Then, drop the rope and run in the same manner.
More important than how the foot hits the ground is where the foot lands under your body. You want to be landing under your chest.
Posted on 5/19/15 at 1:29 pm to When in Rome
quote:
Okay, I've been doing some reading, and I definitely do the heel strike thing. How can I make the switch to the mid foot strike? It's harder than it looks to just instantly change my strike
There's no evidence that different strike positions cause any change in injury rates. Lots of psuedoscience BS out there. At this point the last thing you need to worry about is foot strike.
Posted on 5/19/15 at 1:30 pm to LSUfan4444
...and get some hokas. Holy cow, what a great running shoe - for me, at least. everyone is different and you need to try a bunch of different shoes, but at least give the hoka a try.
Posted on 5/19/15 at 1:35 pm to When in Rome
quote:
It was good fun. whipped me back into shape.
Did it make you skinny?
Was it in BR?
If I'm force-feeding myself boring arse chicken every day, I might as well move around too.
Posted on 5/19/15 at 1:45 pm to When in Rome
quote:
I do not have the patience for this, but I will try.
it takes a lot more patience to sit through an injury.
i'm 40, and I now (knock on wood) hurt less when I run than I ever have. I'm not some crazy long-distance runner, but I will have done 4 half marathons in a 12-month period. Training for the fourth now.
Work your way up. Do other stuff to strengthen. Work in interval training/Galloway method stuff.
Shorten your stride. Fore- or mid-foot strike. I personally have benefitted greatly from going to a zero-drop shoe (Altra is my favorite), to encourage proper strike.
Make up your own mind on stretching. I do very little. I do use a hip roller that at least psychosomatically helps IT band.
Posted on 5/19/15 at 1:53 pm to usc6158
quote:
There's no evidence that different strike positions cause any change in injury rates.
the only consistent thing I changed between barely being able to finish a 10k without serious IT pain was foot strike. My calves are way stronger now and the strike shock is way less than it used to be. It's basic physics not pseudoscience.
I don't know if this really is Harvard stuff--found with quick search. OP, do your own research and experimentation. IMO, foot strike is easy to change and def makes a difference (whether it's to the crazy extent all the barefoot loons say it is or not).
LINK
quote:
Our research asked how and why humans can and did run comfortably without modern running shoes. We tested and confirmed what many people knew already: that most experienced, habitually barefoot runners tend to avoid landing on the heel and instead land with a forefoot or midfoot strike. The bulk of our published research explores the collisional mechanics of different kinds of foot strikes. We show that most forefoot and some midfoot strikes (shod or barefoot) do not generate the sudden, large impact transients that occur when you heel strike (shod or barefoot). Consequently, runners who forefoot or midfoot strike do not need shoes with elevated cushioned heels to cope with these sudden, high transient forces that occur when you land on the ground. Therefore, barefoot and minimally shod people can run easily on the hardest surfaces in the world without discomfort from landing. If impact transient forces contribute to some forms of injury, then this style of running (shod or barefoot) might have some benefits, but that hypothesis remains to be tested.
Posted on 5/19/15 at 1:56 pm to When in Rome
DON'T RUN, WALK
WALK, don't run.....
WALK [ knees were never designed for running ]
best wishes
WALK, don't run.....
WALK [ knees were never designed for running ]
best wishes
Posted on 5/19/15 at 1:58 pm to LouisianaLady
I lost 15 lbs, 8.2% body fat, and went down 2 sizes. But I would like to lose some more weight and tone up some more. And no, this was not in BR. But really in terms of skinniness, it's so much about diet. The exercise has made a very positive impact on my life in many ways though.
Posted on 5/19/15 at 1:59 pm to McLemore
I definitely do stretch after the run, beforehand not so much. Thanks for the other good info.
And thanks to everyone in this thread for so much helpful info
And thanks to everyone in this thread for so much helpful info
This post was edited on 5/19/15 at 2:00 pm
Posted on 5/19/15 at 2:00 pm to LSUfan4444
Awesome, I will give that a try.
Posted on 5/19/15 at 2:01 pm to When in Rome
you should join a crossfit gym
Posted on 5/19/15 at 2:02 pm to Lester Earl
Nah
Posted on 5/19/15 at 2:02 pm to When in Rome
Im in the same boat. I have always lifted but have always hated running. I recently started to try to get into it. I bought some Brooks and they were ok but my legs and feet still hurt during and after the run. I would just take a couple of alleve before and carry on. I got a pair of Hoka One One's in last week and let me tell you they have made a big difference. I look like a tard but they feel like running on titties and I like titties. Good luck buttercup
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