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Posted on 10/5/16 at 5:35 am to PapaPogey
quote:
As for my pace, I'm right at about 7 and half minutes on the mile
I'm not a "runner", but I try to be. At least enough to finish a triathlon. It's my least favorite of the 3 disciplines. 7:30 per mile is a pace I only hit during quarter mile repeats (usually running 6-6:30 a mile). Otherwise I shoot for 9-10 min per mile on my normal runs and only push it when I'm attempting a race pace workout.
After 2 weeks you should get sweaty, but it shouldn't hurt to run 3 miles. I still hurt sometimes on days that I push myself, but never on an easy day.
Long slow runs are what increases your aerobic base. Sprints or fast running gets your heart rate out of that aerobic zone. Burns calories just the same or even better, but it's not helping as much in regards to prepping you to go longer (aerobically). You need both, but to start, long and slow builds the foundation . Heart rate monitor and helps a ton to know where you are if you can't feel it.
Posted on 10/5/16 at 5:37 am to KG6
Yeah, 7.5 minutes is fast.
Posted on 10/5/16 at 5:41 am to PapaPogey
quote:
By runner I mean I'm not trying to run 10k's and shite. I run because I don't get enough exercise during the day and I've got nothing better to do at home.
Props for working out bud. Saying that, try to run sprints two nights a week rather than jog. Like on Tuesdays and Thursdays switch it up. Sprint for 10 seconds walk for 50 seconds for about 20 minutes.
Run a few warm up sprints and stretch your hamstrings and hip flexors well before you do so.
Idc what anyone says, a true sprint for 10 seconds suck, but it will increase stamina.
Posted on 10/5/16 at 5:48 am to PapaPogey
I would have started slower than you did (assuming from the couch, not another activity). Generally, anything is going to take 6 weeks of conditioning before you actually start training up.
Yeah - depending on your goals, I would run less and cross-train more - unless you're training to run specifically. Running is some of the most efficient aerobic training, but has its drawbacks as well. Not particularly kind on the joints, now or later. Running is innate - yes you can train, but you're either a born runner or you're not. If you're bored and frustrated, you're probably not.
I would alternate running, cycling, elliptical, aerobic rowing (cross training) - you can still go 5 days a week, but don't do the same thing more than 2 times in a week. It will still be slow going until you've worked at it 6 or 8 weeks, but I've always found cross training to be less boring - you're doing a different activity, dealing with a different machine, etc.
quote:
I've got the same exact stamina as the first night and It's boring and frustrating.
Yeah - depending on your goals, I would run less and cross-train more - unless you're training to run specifically. Running is some of the most efficient aerobic training, but has its drawbacks as well. Not particularly kind on the joints, now or later. Running is innate - yes you can train, but you're either a born runner or you're not. If you're bored and frustrated, you're probably not.
quote:
light cardio to get in shape and feel better.
I would alternate running, cycling, elliptical, aerobic rowing (cross training) - you can still go 5 days a week, but don't do the same thing more than 2 times in a week. It will still be slow going until you've worked at it 6 or 8 weeks, but I've always found cross training to be less boring - you're doing a different activity, dealing with a different machine, etc.
Posted on 10/5/16 at 5:49 am to Salmon
quote:
You people put way too much emphasis on the shoes.
Yup! I'm no barefoot running, natural enthusiast. But I switched to a lower drop Newton running shoe and focused on a mid foot strike. You can't pronate if you aren't landing on your heel.
Bad shoes can hurt you, but it doesn't take perfect shoes to work.
Also from something the OP said, it does take practice to run slow with good form.
1)March in place on the mid/ball part of your foot. Always landing below your body.
2)slowly increase to "hopping" from foot to foot with the same landing.
3)straight back, with you chest kind of poked out as if someone issue pulling you forward and slightly up with a string attached to your chest.
4) lean forward. You are now running. It's just controlled falling at that point. More you lean, the longer your strides have to be to keep up and the faster you go.
It's hell on the calves for a little while, but easier on your legs in the long run.
LINK
This guy explains the concept. Although he is flying in the video, you can slow it down.
This post was edited on 10/5/16 at 6:03 am
Posted on 10/5/16 at 5:57 am to PapaPogey
Get an appointment with a foot and ankle specialist and get measured for customised insoles. Did it 6 years ago and no longer have pain when running. The insoles align your body so that when you run the impact is displaced evenly. All it costs you is a specialist copay and need to have them recovered every couple years.
This post was edited on 10/5/16 at 5:58 am
Posted on 10/5/16 at 6:08 am to PapaPogey
quote:
PapaPogey
You need to stretch a lot if you cant touch your toes. Being flexible will help a lot with the soreness. Instead of running 1 day, I would do 30 mins of yoga, it will change your life.
Posted on 10/5/16 at 6:14 am to PapaPogey
You are going too often. Increase your mileage to 3 and go 3 times a week.
This post was edited on 10/5/16 at 6:15 am
Posted on 10/5/16 at 7:16 am to PapaPogey
Check your shoes to be honest. I use to run distance at 220 with 7:30 miles. Just like most have said, mix up your runs and keep your core tight. Also, nutrition is pretty key.
Posted on 10/5/16 at 7:32 am to jimbeam
quote:
If you're going to run every day, you need to mix it up. Work in some short stuff and maybe one longer day
Short and quick, long and slow. Also, if your hurting, what type of shoes are you wearing.
Posted on 10/5/16 at 7:39 am to BoostAddict
quote:
Too fast for a "non-runner". Slow it down to about 8:30 or 9:00. It will be much more tolerable.
This! And bullshite to the OP for saying anything slower than 7:30 and you're walking or shuffling your feet.
15 minutes of running makes no sense. You should be running at a pace when you can go 25-30 minutes. It's ok to do some walking in there as well. I'm a lot older than you and run at a slower pace. There are days where I do 2 1/2 to 3 miles straight and there are days where I'll run for 4 minutes and then walk briskly for a minute or two and alternate but I always make sure to get at least 30 minutes in. My recovery is usually just a few minutes and I feel energized after I run.
Posted on 10/5/16 at 7:55 am to PapaPogey
get you a bike. Still cardio and uses different muscles. Run/bike/run/bike/walk.
Posted on 10/5/16 at 8:15 am to PapaPogey
Try walking fast, I take my dog.
Posted on 10/5/16 at 8:16 am to meauxjeaux2
He's not running enough that it's too much mileage that's wearing him out. He's not at a point that he needs to cross train or anything. 10 miles per week is NOTHING. He's just pushing a pretty hard pace, so it's very taxing on him during the run and shortly after. Not everyone figures out how to run slow at first, but once you do, running 2 miles a day will start to feel like a warm up.
My personal view is that anything sub 8 minutes a mile is getting fast and would be considered an up tempo run. 9 min per mile or so is where the OP should probably be. If he were running longer, I'd slow it down even more starting out. If I go run 6+ miles, I'm going to be running 10+ minutes per mile, especially when it's still above 85 degrees outside.
My personal view is that anything sub 8 minutes a mile is getting fast and would be considered an up tempo run. 9 min per mile or so is where the OP should probably be. If he were running longer, I'd slow it down even more starting out. If I go run 6+ miles, I'm going to be running 10+ minutes per mile, especially when it's still above 85 degrees outside.
Posted on 10/5/16 at 8:30 am to PapaPogey
quote:
So I'm a couple weeks into jogging about 1.5- 2 miles a night 5x's a week and it still hurts me bad. Hurts my legs but more importantly takes me 20 minutes or more to completely relax and catch my breath. I've got the same exact stamina as the first night and It's boring and frustrating. Not trying to be a "runner", just trying to get in some light cardio to get in shape and feel better. I'm 6'1" 181lbs.
https://www.amazon.com/dp/B006B7LSDY/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
quote:
Athlete. Runner. Marathoner. Are these words you wouldn't exactly use to describe yourself? Do you consider yourself too old or too out of shape to run a marathon? But somewhere deep inside have you always admired the people who could reach down and come up with the mental and physical strength to complete such a daunting and rewarding accomplishment? It doesn't have to be somebody else crossing the finish line. You can be a marathoner. The Non-Runner's Marathon Trainer is based on the highly successful marathon class offered by the University of Northern Iowa, which was featured in a Runner's World article titled "Marathoning 101." The class has been offered five times over 10 years, and all but one student finished the marathon. That is approximately 200 students -- all first time marathoners and many with absolutely no running background. This book follows the same 16-week, four-day-a-week workout plan. What makes the success rate of this program so much higher than any other? The special emphasis on the psychological aspects of endurance activities. You don't have to love to run -- you don't even have to like it -- but you have to realize that you are capable of more than you have ever thought possible. One participant in the program explained it like this: "I'm doing this for me -- not for others or the time clock. I just feel better when I run, plus it helps me to cope with things in general. The skills we've learned in this class don't apply just to marathoning -- they apply to life! Just like you never know what the next step in a marathon will bring, so too, you never know what will happen next in life. But if you don't keep going, you're never going to find out. By staying relaxed, centered, and positive you handle just about anything that comes your way." This is marathon running for real people, people with jobs and families and obligations outside of running. The Non-Runner's Marathon Trainer has proven successful for men and women of all ages. Now let it work for you.
So after you read that super simple book and run a marathon, go get a bike, so much better on your joints.
Posted on 10/5/16 at 8:31 am to PapaPogey
finding a good playlist is huge in getting your "breakthroughs" going.
Everybody's musical taste is different, but hearing the right song can basically melt 5 minutes off the clock and give you an energy boost on top of that. It's almost like finding a magic pellet in a video game or something.
Everybody's musical taste is different, but hearing the right song can basically melt 5 minutes off the clock and give you an energy boost on top of that. It's almost like finding a magic pellet in a video game or something.
Posted on 10/5/16 at 8:32 am to PapaPogey
quote:
I'm 6'1" 181lbs
Skinny little nerd
Posted on 10/5/16 at 8:33 am to PapaPogey
Just curious to see if any of the joggers in this thread are smokers or smoked previously. How did it affect your breathing/lungs??
Posted on 10/5/16 at 9:01 am to jlu03
I was an on and off smoker for years. I had a heart issue last July so there is no way any type of smoke is going into my lungs now. My breathing seems fine for the workouts that I do but I'll admit that I do run at a comfortable pace. I'm not looking to win any medals. I just want to improve my legs and core strength so if I'm lucky enough to make it to or past 80 I'll still have full use of my legs.
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