starting to run

busyrunning

Hi everyone im new to this and im hoping there are more out there like me!! i have been running on and off for about a year now and recently started to take it more seriously. i really want to improve both my fitness and lose a couple of pounds if i can. i would like to enter a race a nice short 5 or 10k to start with. i have taken things back to basics with a run 2 min walk 2 min plan its a 10 week plan and im just starting week 7 now im only up to about 12 miles a week and i plan to keep increasing this. im not over weight for my height or anything but i do have a few extra pounds that i dont need lol!! my question for everyone is is there an average speed that i should be aiming for im only at about 10.15 min mile at the moment although that is partly walking and i also would love to hear about some of your experiences and how soon did you start seeing changes in your body and fitness and so on. i know that once i see improvements that it will help me stay motivated im loving it at the moment i just want to hear some storyies that will let me see that im doing ok or how many more miles i need to add to start seeing results. sorry for rambling on i really appreciate your responces!!!!!

shels4ever

We first of all your doing the right thing by getting out and running. You will prob get better advise from other members of the forum but i'll let you know what I think too, as i was in the exact same boat as you at the start of the year. The best things I found were

1. Get out and ENJOY your running, At first get out about 3 times a week and enjoy your sessions.
2. Don't run into increasing your mileage, if you doing 12 miles a week thats not a bad place to start.
3. I would suggest that on one of your runs try not to walk, if you can manage a longer run ever at a slower pace, maybe start with a 5-6 min run and see how you go.

I started off with run / walk also but found that sometimes i was stopping even if i didn't need to .

4. Set an aim, if you target a race maybe 4 months down the line it is something to aim at , I think the Simon 5 mile still runs in the phoenix park in october that should be possible and gives you lots of time.

busyrunning

i cant belive i got a reply so quickly. thanks so much shels4ever. i think i will make my sunday run more running and less walking and see how i get on. i am really enjoying my runs im doing some treadmill and some road i feel a bit daft running where i live (god bless rural ireland lol) but im working on overcoming that. my face tends to get bright red even thinking about exercise so its hard to ignore that at times. i think a race is a really good idea is there anywhere i can see a list of races that are in ireland i wonder.

meathcountysec

What part of the country do you live/run in?

ZiggyStardust

Hi busy running. I'm not sure where you live, but the BHAA have a few races coming up. 13th Aug in Irishtown there is a 3K on the track. If your not into the track there is a 10k in Tymon park, just off the M50 on the 6th Sep.
Other than that I know there is the 10 mile in the Phoenix park on the 16th Aug.
Regarding running where you live, you should feel proud that you are getting out and getting fit. Go for it.

itchyend

Have started running myself at the grand age of 30. I saw the adds for the 10mile in the phoenix park but thats out of my league for the moment.
I can manage 5k run but am pretty wrecked after it and it has one or 2 stops crossing roads etc. I have been looking on the net today but havent really found any 5 or 10 k races yet

hunnymonster

runireland.com is a great place to find races.

meathcountysec

There is a 4 mile road race in Navan on 8th August, a 5K in Castlepollard on 13th August and a 4 mile on 14th September in Bohermeen, just outside Navan.

shels4ever

Also check bhaa.ie there is a 10 k on the 6th of sept .

RoyMcC

Hi there and welcome to the mad world of running. Some good advice from Shels there. In addition I would advise

1. Don't expect rapid improvement - though it will come, and be prepared for setbacks - then be tough. Also, weight loss is not always a formality.
2. Forget the self-conscious thing - people aren't as interested as you might imagine.
3. Don't compare yourself to anyone else - There will always be faster and slower. But 10.15m/m is fine.
4. Set goals - short and medium, to keep yourself motivated.

Let us know how you get on.

busyrunning

thanks everyone for the advice its really encouraging. for those of you who asked where i am from its Mayo and have recently moved into a new area which is why i feel a bit odd bout running past my new neighbours houses but im getting better. thanks for the info on the races im going to look into them and pick one. i would love to hear some stories about how you all got started and how it has changed for you since you started. like what was your turning point when did you realise that you were fitter.

busyrunning

Hi its me again. i have just been looking into races and i just wondered what kind of race i should start with. i dont think im ready for a 10k yet as im just run/walking about 12 miles a week at the moment. the thing that worries me about a shorter one though is would they not be more competitave and faster races and i might be left well behind!!!

shels4ever

If i were you i would look for a 5 mile run maybe in 8 week time, This should give you time to get around the course and if its like a lot of the 5 miles around you will have a mix or runner/joggers and walkers so an hour for the should be within your reach. You do not need to run the full race.

cfitz

busyrunning wrote: »

Hi its me again. i have just been looking into races and i just wondered what kind of race i should start with. i dont think im ready for a 10k yet as im just run/walking about 12 miles a week at the moment. the thing that worries me about a shorter one though is would they not be more competitave and faster races and i might be left well behind!!!

10k would be a tough race to start with, I think you'd be better pick a distance that you can easily cover in training, say 2km or 3km. If you schedule in your first race for September or October, that will give you some time to improve your fitness. The Mayo Novice Cross-Country race is probably at the beginning of October. It is designed for beginner athletes. There is a chance of getting left behind - but that's why it's called a race, you'll have to push yourself to acheive!!

I remember my first race when I was 14 (I'd ran a few before as a child like most people). It was 4km cross-country and I felt like I was going to vomit near the end. That happened in lots of races since then too. But for me, it's the races where you get the biggest reward for all your training. And it's also where you really get a measure of your improvement.

busyrunning

Shels i think you may be right i will keep it short and pick one around 8 r so weeks away hopefully i can find one not to far from mayo but most of them seem to be in Dublin.
cfits thanks for your first race story i think its fantastic to hear stories about peoples first races etc... i must be nosy lol!!! i have googled the mayo cross country race you mentioned but havent found anything yet.

i got fitted for my first pair of running shoes yesterday and had my first run in them last night. i couldnt believe how comfortable they are. i was never into sport at school avoided it like the plague actually so i have really surprised myself at how much im enjoying this. I am constantly trying to push myself and improve each day which im sure is a little obsessive but i cant help it, making myself take it slowly is the hardest thing im finding at the moment but im afraid i will just end up injured or hating it if push myself too much.

mowgli

Hi busyrunning,

I'm also in the west and I find the athenryac events list is great for finding upcoming races - http://www.athenryac.com/event/
They also have a great fit4life program, though Athenry may be a little out of your way
The mayoac road races are always good, with runners of all levels competing.

Hope this helps and best of luck with your running.

Pherekydes

I still vividly remember my first race (xc). It was only 32 years ago! I took off as hard as I could and after about half a mile I looked around and realised I was last! I still managed to finish 9th and our team won, so I was hooked. I was probably a better sprinter than distance runner, but my early career coincided with the jogging boom and I ended up trying everything and getting good at nothing. I've been out of running for many years, due to injuries, but I'm getting back into it slowly. You realise you're fitter when you finish a run or race totally shagged out but feel 90% recovered after about 10 minutes. To me that's what fitness means: the ability to recover quicker than before.

Many of the road races around will have people running and walking at the back, so it's unlikely you'll finish way behind. Track races are a different matter. Look for shorter road races (2 miles, 5k) to gain confidence.

Good luck.

hunnymonster

Congrats on taking up running busyrunning. I hope you enjoy it. Don't worry about passing the new neighbours. I'm quite sure mine think I'm nuts. hell even I thought I was nuts when I thought about heading out in torrential rain and 20 meters visibility this morning!*

busyrunning wrote: »

i would love to hear some stories about how you all got started and how it has changed for you since you started. like what was your turning point when did you realise that you were fitter.

I know my case is a little extreme but I started running on 24th August 2004. A friend wanted to go to the gym and I said I would go along for moral support. At the time I was a complete couch potato but I had just been diagnosed with osteoporosis and the docs had suggested weight bearing exercise would be good for me. My friend and I were a bit hopeless flaffing around the gym but at one point we tried the treadmill and after 5 minutes we both fell off in a sweaty red heap on the ground. Based on nothing more than the fact I hadn't died on that 5 minute run, I decided to enter Dublin marathon 2004.

12 weeks later I did run my first marathon in 3:50-something. I had totally intended it to be my only marathon but then my uncle (a marathon veteran) said that I only needed to go 10 minutes faster to qualify for the Boston marathon. This is kind of the benchmark a lot of people use to qualify as a respectable runner. So off I went to Seville (where I was spending most weekends anyway) and qualified. At that stage I was hooked so looking for a bit of adventure I entered the Arctic circle marathon, my 3rd race. I won that one so there was little turning back then. In fact I ran 8 marathons that first year.

In the summer of 2005, I was reading the runners world forums and I read about the Ironman triathlon. It seemed like a fun thing to do so I decided to learn to swim. After two swimming lessons I got into Lough Neagh and did a triathlon. In summer 2006 I did Ironman Germany. I've done several ironmans (ironmen) since then and also thrown ultra-marathons into the mix during winter. Next year I've entered the marathon de sables as well as IMDE and IMCH in the summer. Suggestions currently welcome for autumn races.

What has changed for me? My life now revolves around sport. My partner is an athlete, my house is full of sporting kit, we never take a holiday without checking out the local swimming, cycling, running. My friends know not to call me after 10 pm, but also that there is a good chance I am up at 6am. it is a completely different way of life. I've never been happier.

When did I realise I was fitter? This is a tough one, I actually think it was the connemarathon 2007. I did the ultra and when I was running past the marathon runners and the half marathon runners and watching the pain and suffering that goes on at the back of the pack, I think that is when I realised, actually I'm not so un-fit.



*I didn't, I'm going to run home instead.

shels4ever

Well i consider myself a new runner again , even if i have run some good times past. But just going on this year, I seem to judge myself on how good my bad runs are. I mean back in Feb i was able to get around 5 mile but wouldn't be able to walk for a week, and some days 2 miles would be a run for me. Now anything less then 5 miles i don't feel like i've done anything.

The main thing is to set a long term goal and a medium term goal, For example my plan is to run a PB over 5 miles, This is my long term goal which will take me another 18 months .

My short term goal is to run a half marathon , this will mean my training is going in the right direction.

The hard part can be focus, that is why I would suggest more then one goal, planning for a year or two down the line you can lose focus and the medium goals are great for this. I now do a race a month and each of my last 3 races have shown improvement.

itchyend

busyrunning wrote: »

i got fitted for my first pair of running shoes yesterday and had my first run in them last night. i couldnt believe how comfortable they are. .

How are ya,
Showing my stupidity here, when you say running running shoes do you mean fancy trainers, did you have to go to a specialist shop for them.

Good luck with the training, I'm searching for a 2mile or 5k race thats suitable for beginners, if I find one I'll let you know

hunnymonster

itchyend wrote: »

How are ya,
Showing my stupidity here, when you say running running shoes do you mean fancy trainers, did you have to go to a specialist shop for them.

Running shoes don't have to be fancy or break the bank. the important thing is that you find out which ones are correct for you. There are a number of factors

gait: the way you run. For most people you will need to know if you are a supinator, neutral or pronator. A rough and ready test is the wet footprint test
http://www.foot-traffic.co.uk/catalogue.php?catID=255&opener=0-251-255
ideally do it while walking/running to get an idea of your range of "roll". Even better is to find a shop which can analyse your gait for you using video analysis because this will be a better indication and might highlight any other potential difficulties. If you are already having problems, see a physio. You would be amazed how common it is to have one leg significantly shorter than the other and other simple oddities that over time can cause injuries.


weight: The heavier you are, the higher the load your poor body is absorbing so you will need a more cushioning shoe. You can read about the different cushioning materials used by the major manufacturers from their websites.

I often find the best way to get good value for money is to buy last years model just before this years come out. Often the only difference is a change of colour, but running isn't a fashion parade so I don't care about the colour.

busyrunning

Firstly OH MY GOD Hunnymonster that is some list of achievements a marathon in 12 weeks and all the rest im sure you are very proud and you should be. its so fantastic to hear all these happy stories its really inspiring.

Itchyend the running shoes i got from a specialist shop in Castlebar (not long opened) they scan your feet and tell you where you put more presure on your feet etc they tell you if you are a supinator, neutral or pronator and advise you what type of shoe you shold go for. they dont have to be super expensive but if you have trouble with joints etc then maybe its the shoes you are wearing. i had a cheap pair of asics before this and they were perfect for me they just got recked so i said i would treat myself to a new pair and try this out.

thanks again for all your stories i really appreciate hearing them. there is one thing i havent heard much about and that is a change in your physique??? has anyone noticed their clothes fitting them better and when did you notice this happened? was there a certain milage that you hit... sorry for all the questions by the way i hope they are not to daft!

ZiggyStardust

busyrunning wrote: »

Firstly OH MY GOD Hunnymonster that is some list of achievementst

+1

Busyrunning, I think you will definately see a change and your clothes fitting you better after ~6 weeks. Of course everyone is different, but you have to give it at least 6 weeks to actually see or feel a change. I hear stories of people giving up their fitness after about 3 or 4 weeks because they say it makes no difference. Give it time, and enjoy it.

Lisapeep

Hi there! Great to hear from someone like myself who is fairly new to running. I've actually only been running for about a year now so hopefully I can answer some of your questions about starting to run!

I first took up running last year to train for the mini-marathon, a 10K race in Dublin which takes place on the June bank holiday each year. I've walked it four times and last year I decided I wanted to run the whole thing. So myself and my sister started running three times a week for about 12 weeks before the race. At the beginning, our runs were about 10-15mins long but we added five minutes to our runs each week until we were able to run for a full hour in the last week before the race. We ran every second day. For example, in week one our three runs would have been 10, 15 and 10 mins. The next week was 15, 15, 15 mins. The following week was 15, 20 15 mins and so on. I would definitely recommend that you shorten your runs, cut out walking completely and build from there. After about 2 weeks you'll be able to run for 10-15 mins no bother, or so I found anyway! Than training plan got us around the 10k course in 55 minutes so I was thrilled!

After the minimarathon last year, I had great plans to continue running but with no more races picked out to aim towards I very quickly lost motivation and didnt run again until March this year when I followed the same plan again for the mini-marathon and got around the course in 54 minutes. I was determined to keep the running up so I ran two more 5k races this June and July and am currently deciding on my next race. I have bettered my PB in every race so far. This in itself is great motivation as there's nothing better than seeing solid proof that you're getting fitter!

As far as seeing a change in my physique, I haven't noticed any extreme changes but after about 10 weeks or so of training I noticed that my legs became alot more toned, I lost some weight and my skin is much healthier! I also sleep really well at night now because of the running.

It's now over 4 months since I started running regularly and my aim at the moment is to increase my mileage slightly as the weeks go on. I currently run about 10-12 miles per week and I have noticed an increase in my mileage without me deliberately increasing it. It has worked well for me at the moment to mostly let my mileage increase naturally. The way this has happened is that I have started running my 30 minute runs faster without noticing and have sometimes found 30 minutes to be quite easy so have headed out for 40 minutes the next day.

Some tips I would recommend to keep yourself motivated would be:

1. To keep a training diary ie. write down how long / far you run for each day. You'll hate to leave a training day blank in your notebook and this should therefore encourage you to get out and run even if you don't feel like it!

2. Get a training partner. I run with a friend some days and the days we don't run together, we text each other to say how long we ran for. I always make sure to get out for my run so I wont have to report a missed run to my friend!!

3. A website I use to find the distances of my runs and the pace I run them at is www.mapmyrun.com. You can also keep an online training diary here.

Well, that's pretty much all I can think of for the moment. Hope it's of some use to you and if you've any other questions then just ask! Keep it up!!

itchyend

Hello, what are the methods people us to mesure the distance of their runs

figs

busyrunning, great to hear you're enjoying starting into running. Starting slow is great, but do challenge yourself... you'll be suprised what you can do when you put your mind to it!

honnymonster, wow... didn't know you only started marathons/ironman comps in 2004... that's a serious achievement!

itchyend,
when I first started running on the roads, I used to drive the route to give myself an indication of the distance.

In 2005 I signed up for a marathon, and bought a running GPS, which I found fantastic. not only would it tell you the distance you run, but it also shows Heart Rate and Pace. This is good particularly for longer runs, as it forces you to slow/speed up at different times.

Another useful tool for distance is www.mapmyrun.com where you can plot the rout and see the distance.

hunnymonster

+1 for mapmyrun. at least at first, eventually you will NEED (naw, simply want!) gadgets. I'm currently using a garmin (gps) to track my runs.

Thanks for all the thoughts folks.

Pherekydes

hunnymonster wrote: »

...eventually you will NEED (naw, simply want!) gadgets. I'm currently using a garmin (gps) to track my runs.

+1

I have two heart rate monitors and a garmin forerunner. I love gadgets. I reached a heart rate of 191 tonight during a race. Not bad for an unfit 48 year-old.

robinph

itchyend wrote: »

Hello, what are the methods people us to mesure the distance of their runs

You can figure out the distance of your runs using GMap-Pedometer.

I've been using Running Ahead for logging my runs in and that site has a version of the same Google Maps trickery in it as well for saving your routes to.

hunnymonster

Other useful things for a new runner are internet communities (boards but running specific). The two I mainly lurk on are
runnersworld.co.uk/forum
fetcheveryone.com

cfitz

To busyrunning:

There's one bit of advice that I would give that may not tie in with some of the other advice given here.

When kids of say 13, 14, 15, are running with a club, generally their coach wouldn't get them to run races longer than about 4km because their training isn't suitable for these distances yet. This is usually the case even for very talented kids.

As a beginner your training will probably not be sufficient for racing longer distances either. So I would recommend that you keep your racing distances short for at least the first six months.

Don't worry about your finishing position. If you can't find any races shorter than 5km then go in 5km races, but about 2km or 3km would probably be better. The idea is that you'll feel like you are racing the distance to some extent rather than just trying to survive until the finish.

All the best!

busyrunning

Cfitz thank you that sounds like very sensible advice and i think that is what i will do.

mapmyrun.com is fantastic i have just used it to map a great new route right by my house its 7 miles in total but ill build up to it slowly for now i will stick to going out a couple of miles and them back until i can do the whole circle.

i do log my runs i find it great as im always trying to improve so when i look back over the last few weeks i can really see what i have achieved i have found a great spreadsheet based log on www.serpentine.org.uk

again thanks so much for everyone who has replied to this its so encouraging and all your advice is really appreciated.

Lisapeep

No problem! Keep up the good work and let us know when you've decided on a race to aim towards. I'm thinking of doing the Rathfarnham 5K on 5th October. Anyone else got their sights set on this one?!

shels4ever

Yes I think i will also be running that.

rainbow kirby

I'm contemplating running the Rathfarnham 5k then - sounds like it would fit well with the training I'm doing (am starting week 5 of Couch to 5k) - I've never run *any* races before though, but I've walked the Mini-Marathon 4 times. Any suggestions, given that I'm a 24 year old woman who is about 3 stone overweight?

Lisapeep

Hi! I'm also 24 and took up running this year. How are you finding it so far? The Rathfarnham 5K looks like the perfect race to take part in for your first race. There seems to be a mixture of good runners, beginners and walkers! Build up your running gradually and you'll be surprised at the positive effects it will have on both your body and mind...seriously!

rainbow kirby

I'm enjoying it so far, I tend to run along the Dodder near my house which is really beautiful this time of year so it feels really nice to get out - and I love how peaceful I feel when I run.

Lisapeep

Yes, I love the feeling of running and also of having just come in from a run! The real challenge for me now will be to see whether I can keep it up over the winter when the days are shorter and the weather colder!

busyrunning

Hi guys i have another question for you all if thats ok?? i have been running 3 r 4 times a week for 8 weeks now religiously and i have taken up cycling on the days im not running. im only up to about 13 miles running with some walking but my weight has increased alot since the start its gone up about 4lbs. has this happened to anybody else what can i do about it i watch what i eat and while im no angel i have a healty diet.

hunnymonster

Hi Busy running. Is this 13 miles per run or per week?
Try to take at least one completely rest day a week. It will make you feel a lot better for the training days.

To answer the weight question we need to get a bit personal.
What do you weigh?
What height are you?
Do you know your body fat percentage? Has this changed?
What is a typical days food for you (Food, time, amount & time of training)?

busyrunning

Hi Hunnymonster. the 13 miles is per week. i do take at least 1 day off each week. when i started i weighed 144 lbs now i weigh 148.5 lbs my height is about 5ft 7. im not overweight for my height i know but i do have a spare tyre that i really dont need. I eat only whole grain foods eg brown rice or pasta or potatoes. alot of vegatables and i try to eat fruit i will admit to the odd take away but they are odd and i try to stay away from sweets and chocolate.

hunnymonster

hunnymonster wrote: »

What is a typical days food for you (Food, time, amount & time of training)?

The devil is in the detail.;)

busyrunning

my typical days food would be. bowl of cereal with semi skimmed milk
mid morning pot of low fat yogurt
lunch wholegrain wrap with stirfried chicked and veg with chilli
Dinner would be potatoes and 2 veg with meat.
and thats it. (i keep my portions fairly small half veg and quarter potatoe and quarter meat)

i dont know my body fat % im afraid.

my last meal is about 6.30 in the evening and i hardly ever need to eat after this.
i spend about 30-35 mins run/walking and other days i spend about an hour cycling

hunnymonster

MmMM (adopts confused look). I can't a big enough problem to cause weight gain. One possibility is gained muscle but I'm not sure the amounts work out.

Some dietary suggestions would be
-drop the cereal from brekkie, have porridge instead.
- 6:30 pm until breakfast is a long fast.
- If you're not running before breakfast (good idea 1-2 a week for fat loss, low intensity only) then try to schedule a meal close to run time.

Sorry I don't have an answer.

Ger the man

Just started back running myself - tried a short run in the local park and had to walk a few times, im aiming to do the marathon next year with a few smaller distance races in between.

busyrunning

Thats ok i dont expect guys to have all the answers its great to have your input though. i cant bring myself to eat porridge this time of year i do in the winter time though i just find it too difficult to eat. its only in the last year or that i have started to eat breakfast at all and i still have to force myself some mornings. i dont train in the mornings im not a very good morning person cant convince myself to get out of bed in time lol!!! my last meal 6.30 ish is normally after my run as i go as soon as i get home from work i find it harder to run if i have eaten too soon before. if i am feeling peckish before a run i would have some wholegrain toast and that keeps me going.

dna_leri

If you are in Mayo, one of the Mayo AC road races is a good place to start. There is a 4 mile in Ballina on Oct 12 or a 5K in westport on Dec 28, which might be suitable. I started back running in Sept last year and ran my first race in Westport Dec last year.

It took until early this year before I noticed a significant improvement in weight, waistline and running times. Stick with it, its a lifestyle change and there will be ups & downs, but its rewarding.

See below for more details on Mayo AC Road Races:
http://www.athenryac.com/mayo-ac-road-race-league-starting-soon
http://www.athenryac.com/mayo-road-race-league-update

busyrunning

Thanks dna_leri

i think i will aim for those 2 races yipee!!!!! now i really have something to focus on hopefully i can ignore my ever increasing weight and focus on the running and hopefully it might take care of itself. thanks again for the links its a great help

busyrunning

Hi dna_leri
just a quick question about the 4 mile in ballina you mentioned. do you know if you have to be a member of an athletics club to enter or can anybody enter these races. i think it would be the perfect one for me to start with and then aim for the 5k in westport.

Hunnymonster i took your advice and ran before work this morning i feel great now well worth missing the hour in bed will try and do that a couple of days a week from now on.

still havent noticed any real physical changes though except getting heavier. my boyfriend reckons im getting more muscle but the measuring tape is staying the same i suppose i just need to have more patients i do believe though that the weight gain is probably muscle but i wont be happy till my clothes start getting looser so fingers crossed!!!!

shels4ever

Hi there,

I was in the same boat when i started to run, you will tone up and may not lose weight at first . I've started to lose more weight over the past few week. As you get fitter you will run further and burn more.

How is your diet by the way? there is some good info on the fittness forum on diet, maybe more protine in your diet etc

How Strange

:P

busyrunning wrote: »

still havent noticed any real physical changes though except getting heavier. my boyfriend reckons im getting more muscle but the measuring tape is staying the same i suppose i just need to have more patients i do believe though that the weight gain is probably muscle but i wont be happy till my clothes start getting looser so fingers crossed!!!!

busyrunning, I wouldn't worry too much about the weight gain. I started running last Autumn and I found exactly the same problem, my weight went up for the first few months. In fact I've only noticed a real difference in the last three months.

I think my metabolism had slowed right down as I'd always been reasonably active before starting running but couldn't lose weight. I'd heard all these stories about weight falling off you when you start running and it just wasn't happening for me.

Just enjoy your running, watch the portions and the temptation to eat too much chocolate etc (a little is fine) and you should notice a difference over the next few months.