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Running - beginner

sillysocks

Hi,

Since the start of January I have started running. Bit of background to me.....
Female,25, 5ft 3, used to weigh 15stone approx, have it down now to roughly 11st 10 (over a period of around 1.5 or 2 years so it wasn't too fast). Up until recently I was very lazy! Hated exercise.

In October I started playing badminton, maybe twice a week, sometimes three times. Surprised myself by enjoying that, so decided to take on a bit more. Started a running programme with a few friends. Our aim is to try and run the 10k Bupa run in April. We started with the below programme and are now on the second last week of that.

http://www.halhigdon.com/5K%20Training/5-Knovice.htm

When this is completed we are going to move to the 10k training programme which is at

http://www.halhigdon.com/10ktraining/10knovice.htm

We are up to 2.75 miles now and do still need to take a slight walking break during that (perhaps 0.1 or 0.2 miles in total). Time isn't overly important to us yet but we are averaging about 10miles an hour.

Just wondering what people think of those training links? Also, if you don't think these are great is there a different one you might recommend for the 10k? I think the reason we have stuck to the 5k and are enjoying it is because of the structure - running/exercising set nights and set distances each night.

Thanks!

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zAbbo

First off, congratulations, you're doing well.

I'm in a similar boat, and have begun training for a 5k.

I'm using this plan here - http://www.jeffgalloway.com/training/5k.html

Are you running on the road or threamill? All advice i've seen warns of to much too soon in regards to road running, lots of good information here - http://www.coolrunning.com/engine/2/2_3/181.shtml and any article on that site.

I've read some of Hal Higdon's stuff before, and he advocates the walk/run method.

Depending on your fitness, you may see an improvement in following a walk/run technique to increase your stamina. Don't be too concerned with speed just yet, and try and get the miles in the legs.

Sorry I can't help out more, I'm at a similar level as yourself, best of luck and be sure to post back with updates.

Some of the pro's will post up some more advice....

p.pete

Don't worry about building up distance or speed too quickly - you're doing more then most people just by getting out!
Mixing walking and jogging is fine, both are good excercise.
Try run on a variety of surfaces - grass is good as long as it's not slippy which can happen this time of year, concrete is quite tough on your body to be honest. They'd be opposite ends of the running surface spectrum, obviously the area you live in can dictate what you'll be able to find.
Obvious point, make sure you've decent footwear which support your feet properly - if your having any difficulties seek advice (I'm sure there's plenty of old threads on that subject).

It's great that you're doing it with a few friends, support and motivation can be the hardest part!

t-ha

Good work so far! I guess I could probably recommend some spartan training regime that would trim you up quicker, but to be honest, your steady weight loss over a 2 year period sounds promisingly like a real lifestyle change more than a temporary blip on the exercise radar. It also sounds positive that uyou have a group of friends doing it with you + you seem to be enjoying your increased physical activities and capabilities.

The only thing I'ld warn about is the weight loss plateau, which can happen as you approach your bodyfat 'setpoint' (the level of bodyfat where your body is happiest to remain). The most common cause of this is your body reducing it's lean muscle mass to lower your metabolic rate. It tries to do this if you are in a calorie deficit as most of your calories are consumed by metabolic processes occurring in your muscles, i.e. they're expensive, in terms of calories, to have around for a body that thinks it doesn't have enough food. The best way to avoid this situation is to eat a reasonable amount of protein, as the body is less likely to break down muscle for it's aminos if they are already in the blood-stream from your food.

I know that's not really what you asked, but there it is anyway.

sillysocks

Thanks for advice and encouragement....

Unfortunately all of our running so far has been on roads, not many fields etc around that we can use for grass running and find the gym too boring.
Had a good pair of asics but they were a bit old so have invested in another pair over weekend - think they are Asics 2100 or something like that. So far they seem to be good so hopefully they might take a bit of the badness out of just running roads.

With regards to walking, we are still doing a small bit of walking in each run, just to get our breaths back and to give our poor bodies a rest but trying to slowly work out the walking. Not really worried about times at the moment either - tis usually around 10 minute miles but not exactly. Do a timed run once a week with a running club, 2.5miles, and have cut about 4 or 5 mins off that since xmas so happy enough with that.
Thanks again!