So I've started running....

frobisher

.... and I'm really enjoying it. But have a few basic questions.

One of the reasons I finally took the plunge (after a pointlessly big pre-amble:o) was because my knees and hamstrings felt like they needed the exercise. As you can see I'm mod of music recording and writing. Too much sitting around I tell you!:D My knees are now feeling stronger but still twinge a little the very odd when I sit cross legged. My hamstrings are also a bit better but are sometimes tight and little odd feeling, particularly on one side near my bum just as I stand after a long sit. They also feel a bit worse a after a night of pints. Not sure what that's about really (I should probably point out this is my first exercise of any type in many years). Shall I just continue running these twinges out, letting them build strength? What about stretching, I don't do any in advance but do at the end but I always end up standing there not really knowing what to do or how it should feel and just repeat what I've seen people do in movies. I'd love some great stretches that mean I'm getting more flexible with time. Any good sources to find some that REALLY do the job?

At present I'm running on grass only and after 6 weeks am up to 4 miles 2 or 3 times a week, first thing in the morning before brekkie (is the no food thing ok?). I'm 34, male, non-smoker, about 13 stone. I'm a very, very long way from anything organised but would love to set some realistic targets and goals as I'm only really satisfied when I know I'm progressing. Any ideas on this? 10K's, half marathons/full marathons (eek!!) perhaps? Are there any standard time frames I should try follow for building up my speed and stamina over time? Any other pointers or advice would be very welcome!

Pherekydes

Welcome to running and the forum.

This is by no means a comprehensive answer to your questions-I'm sure others will weigh in in the morning-but:

Muscles: Running is great for the leg muscles, but favours certain muscles over others. The primary movers are the calves, the glutes (ass) and the quads (front of thigh). These will get stronger. If you incorporate any faster stuff like hill running or speedwork they will get much stronger than the hammies. Particularly the quads. Imbalances lead to injuries, so you may need to strengthen the hammies separately. I think best practice as regards flexibility is active, dynamic stretching before the main exercise, but after warm-up, and static stretching after.

Running early before brekkie is supposed to be a great way to burn off fat. Congrats on having the willpower, something I could never manage. 4 miles so early is probably enough. Even the top runners tend to keep their early morning runs to about 5. Regarding longer races, to comfortably run a marathon, you'll need to have put in a fair amount of mileage beforehand. Gradually build up the weekly mileage, adding about 10% each week. Gradually increase one long run also, up to 20 or 22 miles. Take one week each month as a sort of active recovery week. Cut back the mileage to about 3/4 or 2/3 of the normal week. As you get stronger and fitter, you'll feel yourself recovering more quickly after sessions. This usually leads to people overdoing it and getting injured. Rest is the single most critical part of any training regime, so avoid the inclination to jump the mileage too quickly.

You're running 4 miles, so you could try some shorter races, like 2 miles or 5k, just to see how it goes. Pace yourself conservatively at the start of these; you can always push harder next time. Almost everyone runs faster in a group, so you may not feel like you're going fast, but be careful, especially as the race distance increases.

Here's a good coaching resource, and if you have any more questions, don't hesitate to ask.

The real experts will be along in the morning.

Jay P

For stretching beforehand, its important not to do static stretching but active streching, and do this after a warm up. This means you do stretches where the muscle you intend to stretch is not kept in one postion, it has to keep moving. What you want to stretch really are the muscles in your legs, so your hamstrings, quads (thighs), groin and calfs.

For the first two you stand by a wall and start kicking your leg straight out and then back again, making sure to go out far enough so you feel the stretch in the back of your legs and then back so you can feel it in your quads. For your groin, do the same just kick your legs out to the side instead. For your calfs, go down on your hands and have your legs generally straight so your in a kind of mountain-esque pose. Stretch out one of your legs so your heel can touch the ground. Alternate this between both legs, changing when your heel hits the ground (or goes as far as possible without over-stretching).

I would also reccommend a good pair of running shoes. Asics are the best, imo, and there's a good selection of running shoes in any Elvery's store or here

Good luck!

geoff29

id have a look at 5/10ks. Or maybe try the adidas 5 mile run in the phoenix park? That's not too bad at all. If it goes well, and your training is going well also - you could then maybe think about the adidas 10 mile in august? I found before that there is a bit of a jump from 5 to 10 miles though so you may need to bear that in mind.

If you don't end up doing it this year I would aim marathon 09! but im a bit of a nutter

Racing Flat

slow Coach wrote: »

welcome To Running And The Forum.

Regarding Longer Races, To Comfortably Run A Marathon, You'll Need To Have Put In A Fair Amount Of Mileage Beforehand. Gradually Build Up The Weekly Mileage, Adding About 10% Each Week. Gradually Increase One Long Run Also, Up To 20 Or 22 Miles. Take One Week Each Month As A Sort Of Active Recovery Week. Cut Back The Mileage To About 3/4 Or 2/3 Of The Normal Week. As You Get Stronger And Fitter, You'll Feel Yourself Recovering More Quickly After Sessions. This Usually Leads To People Overdoing It And Getting Injured. Rest Is The Single Most Critical Part Of Any Training Regime, So Avoid The Inclination To Jump The Mileage Too Quickly.

You're Running 4 Miles, So You Could Try Some Shorter Races, Like 2 Miles Or 5k, Just To See How It Goes. Pace Yourself Conservatively At The Start Of These; You Can Always Push Harder Next Time. Almost Everyone Runs Faster In A Group, So You May Not Feel Like You're Going Fast, But Be Careful, Especially As The Race Distance Increases.

+1

frobisher

Thanks for the advice everyone. I´m still a litlle sketchy on stretches. Does anyone know of any good videos on line for stretches?

The Dublin marathon is in 140 days. Is this too little time for getting ready from where I am now (running approx 6 weeks and now at 4-5 miles 2 or 3 times a week)?

copacetic

frobisher wrote: »

Thanks for the advice everyone. I´m still a litlle sketchy on stretches. Does anyone know of any good videos on line for stretches?

The Dublin marathon is in 140 days. Is this too little time for getting ready from where I am now (running approx 6 weeks and now at 4-5 miles 2 or 3 times a week)?

if you can get to 5 miles 4 times a week with 16 weeks to go you are in good shape to start a training programme for the marathon.