Running for Beginners

Munster_Gal

Well I must say... I feel inspired by all you marathon runners.

I've decided to set myself a goal to run 10k by next April so I'd appreciate any help and advise anyone can give on how to achieve this goal

And well done to everyone who completed the marathon on Monday.

Krusty_Clown

Step #1, find a 10k race in April. Nothing like signing up for one and telling a few people, to keep yourself motivated.

Step 2: Find a suitable training program, based on your fitness, experience and free time. Here's a couple:
Hal Higdon (No, I'm not his love-child)
Cool Running
Time-to-run
Running Planet

Step 3: Make sure you have a suitable pair of runners.

Step 4: Enjoy yourself. You may find it harder to start now, as we're heading into the depths of winter, but just remember, if you can rouse yourself to go out on the worst of days, then everything else is easy.

Munster_Gal

Thanks for that Krusty_Clown.
Most of the training programmes seem to be tailored towards people with a certain level of fitness (week 1 run 2 miles!!!!)
I don't have the greatest level of fitness so don't think i'd be able for a 200m run let alone a 2 mile run!!

Running Bing

Krusty_Clown wrote: »

Step #1, find a 10k race in April. Nothing like signing up for one and telling a few people, to keep yourself motivated.

Step 2: Find a suitable training program, based on your fitness, experience and free time. Here's a couple:
Hal Higdon (No, I'm not his love-child)

No, Ive come to the conclusion you are actually Hal Higdon himself.:D





Ah no, I can see why you like the plans. Im going to use one for my next marathon and his website is a great resource for runners. Not many places you can get such quality info for free.

rainbow kirby

Munster_Gal wrote: »

Thanks for that Krusty_Clown.
Most of the training programmes seem to be tailored towards people with a certain level of fitness (week 1 run 2 miles!!!!)
I don't have the greatest level of fitness so don't think i'd be able for a 200m run let alone a 2 mile run!!

If you're starting from very little, then Couch to 5k would be a good place to start, it gently brings you over 9 weeks from walking to running 5k.

Krusty_Clown

I wish! With over 111 marathons, and a PB of 2:21:55, many wins, 32 books, writer for playboy, almost went to space in the shuttle, successful artist, numerous world masters titles and author of children's books, he's been quite successful. Ok, I admit it, I am Hal.

Nah, I just refer to his site constantly as he has free programs for a wide range of distances, for a range of levels, and covers everything from off-season training to recovery, to senior runners. I just received my copy of Advanced Marathoning, by Pfitzinger and Douglas from Play.com, which I can see already is a far superior reference, it's just a lot less 'online', so can't easily be linked to, without some form of copyright infringement!

Krusty_Clown

Munster_Gal wrote: »

Thanks for that Krusty_Clown.
Most of the training programmes seem to be tailored towards people with a certain level of fitness (week 1 run 2 miles!!!!)
I don't have the greatest level of fitness so don't think i'd be able for a 200m run let alone a 2 mile run!!

Ahem, you could try this relative unknown guy's beginner program. His name is Hilly Hogdin or something.. He also has a first time 5K Program for beginners (run/walk).

Alot of the beginner runners I know have used his 10k novice program. You don't have to run the 2 miles. You can run and take walking breaks. But you have lots of time until April, so you might as well start with a 5k program or something that requires less mileage.

Redjeep!

Try the links that everybody has suggested, there seems to be a lot of good stuff there. I wish that I'd read it earlier this year.

There's also some good programmes on Runners World. Try both .co.uk or .com as the content is different for the UK and USA.

I started running late this summer (August) when I was on holiday in Spain and found that just going out there and running as often and as far as possible worked for me.

I started with a 2 mile circuit and just ran as much of it as possible. When I started I couldn't run more than a quarter of a mile but when I was too knackered to run I just walked and got to being able to run the whole thing within a week or so.

I then just increased the distance, so that now I can run 10km without too much bother, but am still slow - it takes me about an hour. But believe me, when I did that first 10km I felt on top of the world !

My plan is to try and get my time down to around 45 to 50mins by Christmas. I'm still only running about once a week, but have just bought a treadmill for my house (addictive this running lark !), so will probably increase this to 2 or 3 times a week.

Oh, and I wasn't super fit when I started running but had started cycling this January and got my base fitness up to a reasonable level. I'm still cycling 3 times a week which is helping with my overall fitness.

This time last year I was fat and middle aged, and hadn't done any exercise in 20 years, now I'm just middle aged and have had a lot of positive comments about how I look.:o


So my message is don't worry too much about your current fitness, you'll find that it will improve fairly quickly if you keep going, just stick at it and if possible get to meet up with similar people - most running clubs have a beginers section and will provide you with a lot of positive encouragement.

--amadeus--

See what happens when you spend a couple of hours in a pub with runners?!

I'd very much second the advice on looking online for training plans; the Couch to 5k plans are really good and you have loads of time to build up (and maybe aim for the 30th running of the Marathon )

One thing I would stress is not to compare yourself to other people - you wouldn't want to compare your training or times to any marathon runners you happen to know, you'll end up disillusioned. Take your time, walk if you need to and try and enjoy it.

Munster_Gal

--amadeus-- wrote: »

See what happens when you spend a couple of hours in a pub with runners?!

I'd very much second the advice on looking online for training plans; the Couch to 5k plans are really good and you have loads of time to build up (and maybe aim for the 30th running of the Marathon )

One thing I would stress is not to compare yourself to other people - you wouldn't want to compare your training or times to any marathon runners you happen to know, you'll end up disillusioned. Take your time, walk if you need to and try and enjoy it.

Ah the 30th Marathon would be next year ya? I doubt it!!! ha ha
If I managed the 10k in April I'd be over the moon. Couldn't tell you the last time that I dedicated myself to any form of exercise!!
I pay a gym membership that doesn't get used. (Although I'll have to start using it cause I certainly won't be out running in the fab Limerick weather!)

Redjeep!

Good luck, let us know how you get on. Good advice not to compare yourself with other runners, just compare to yourself and monitor your improvement. That's what will keep you going when you can see how you've improved.

Just wanted to share that I had a doctors appointment this morning. I've had high blood pressure for years but today it was normal and the doctor said it's all down to weight loss and fitness. What a result !

I've also just this morning been badgered into entering the Great North Run by my older brother who's ran it for the past 5 years.

Now I really need to get some training in so that I can beat him.....

MCOS

Set a benchmark first. I.e see what you are capable of and take it from there. For example, head outside with a plan to jog for 10 mins (5 mins out and 5 mins back). If you can jog the 10 mins then great you may be able to extend to 12 mins (6 out and back) next time. If you find that you could only jog for 4 mins and then had to walk to the rest, you now know where you stand. Next time aim to jog 4 mins, walk 5 and jog the last min. Then jog 4, walk 4, jog 2. Then jog 3, walk 2, jog 3 walk 2 etc... hope you catch my drift

Cycling is a great way to build a base in your legs too. If you have a bike get it out on a nice day and do a gentle enough spin. The more you do the more confidence you will have running/walking/cycling on the roads. The gym of course has bikes and treadmills for the indoor option. The advantage of the gym is that its indoor and there is a pool, sauna etc to reward your session with. However it can get very warm and busy and sweaty:mad: Outdoors, you get the fresh air and really feel the air in your lungs on a chilly sunny day. It can be a rewarding experience for yourself training for your goal and above all it is an unforgettable experince to get to the day prepared and then achieve what you didn't initially think you could achieve months beforehand. It will give you a power in your life that has meaning only to you. Others will see the confidence growing in yourself. You may even get hooked on a habit that ensures a better quality of life!

As for the online programmes, they are a rich source of learning. Find the one which works for you and that you are enjoying.

Finally, training in the summer months is great, long evenings etc... Its harder to motivate yourself in the winter, if you do however, it pays huge dividends to you when you step up for a 10k in the spring!

Lots of great tips here on the Forum, however as --amadeus-- stated, don't compare yourself to anyone else, there are lots of hardcore nuts here! Take your time and enjoy your decision to challenge yourself

Munster_Gal

Hardcore nuts like Hunnymonster???????

I mean that in a nice way. Lovely girl. Pleasure to meet her. Didn't half feel like a lazy lump sitting beside her

sillymoo

Cheers for the info - im also a newbie at this running lark and the recommended sites are a great resource

Munster_Gal

Hey Sillymoo
Which program have you decided to go ahead with? I'm literally just a new start. I'm going from doing no exercise to hoping to run 10k in the Great Ireland Run.
I'm starting my training from tomorrow......Hopefully I won't die in the process!!

Krusty_Clown

Good luck Munster_Gal. Remember, when you first set out in any training plan, it can be a little frustrating. But having put on those runners is the first and most difficult step. Struggling through the frustration and coming out the other side is the next hardest step.

Though you may be well motivated, and want to see instant improvements, the body takes a little longer than the mind to adapt to a new regime. It is perfectly fine to jog/walk a training routine. The most important thing is to complete it. Best of luck!
</end motivational speech>

buck65

I agree there krusty. Getting out that door is the hard part. I have in the past year returned to running (ran alot 10 years ago but got injured and started martial arts and cycling) and only now is it becoming easier!!
In fairness I didn't push myself too hard, 1.5 miles , 2 miles , 3 miles etc. twice or 3 times week.
I feel now that I have built up the legs to take it to 4/5 miles.
My point is it takes alot of hard work for the first few months but it does get better. Take it easy , don't be afraid to walk/jog. You will get there and it is worth it.

Munster_Gal

Well I managed a 30 min power walk yesterday. Going to do the same tomorrow but I'll try and throw in a few mins of jogging as well

tantipie

Munster_Gal wrote: »

Hey Sillymoo
Which program have you decided to go ahead with? I'm literally just a new start. I'm going from doing no exercise to hoping to run 10k in the Great Ireland Run.
I'm starting my training from tomorrow......Hopefully I won't die in the process!!

oh god,,im as bad as you,,i have signed up to the connemara half marathon,,streets of limerick going to look like a war zone when i starting pounding them,,lol,,we should keep tabs on each other ,,lol:D

Munster_Gal

Connemara Half Marathon......... We're you temporarily crazy when you signed up for that ha ha.
Have you been doing much running?

tantipie

i have never run in my life,,,i'm weak her from laughin,,i cant believe i did it,,,just signed myself up there about an hr ago,:)i dont even bloody walk,,let alone run,,:cool:

Slidey

Just to add to what others have said.

Been running myself the last 3 years and gradually increasing my distance, its hard to leave the house for a run in the cold dark nights these days, but so worth it when you are finished!

If I'm feeling tired if finding the going tough i pick a point in the distance and promise myself when i get there I will take a break, it breaks things up.

Rarely do take that a breather, just pick another point.

I also find that doing a circle route instead of going to x and back is easier and removes the temptation to turn back before you go the full distance.

tantipie

munster_gal how did last night training session go for you?;)

zenmonk

I actually love running in the winter, went out the last few cold nights in shorts!
There's something about the anonymity of dark nights.

Munster_Gal

I didn't get out last night and I'm not sure if I'll get out tonight but I'll defo be out on Thursday and Friday for a min of 30 mins.
If I did 3 sessions a week I'd be happy with that.
How about yourself tantipie?

tantipie

i'm going to try get out on fri,,for a brisk walk and maybe 1 min running,,lol,,it so strange sayin that,,running,,anyway ya im going to try 3 times a week also,,im already doin 20 mins on exercise bike a day and wondering should i keep that up also,,my thighs are a bit achey but i'm addicted to it now,,cant take a day off:mad:

zenmonk

Cross training is a good idea but you'll find yourself running more and cycling less when you get into it. A good way to recover the day after a hard session. drains away the lactic acid.

showry

rainbow kirby wrote: »

If you're starting from very little, then Couch to 5k would be a good place to start, it gently brings you over 9 weeks from walking to running 5k.

+1 for the couch to 5k.
I can never recommend this highly enough to people. It really works. I started it 3 years ago this month and never looked back - about 4.5 stone lighter and running at a decentish level now

cfitz

I'd suggest joining a club. Generally, people don't join clubs because they get good, people get good because they join clubs. Online training programs can give you good info but you can't get the same feedback that you can from a coach.

You wouldn't learn to ride a horse from a book. Or learn a musical instrument from a book.

Joining a club is easy. Membership is usually fairly cheap I think. There is no obligation to attend training sessions. Most clubs struggle to get members so they are delighted to see new faces - if you show any commitment at all, the other members will probably go out of their way to help you.

HuntingDrog

Hi cfitz - tks for that advice. Anyone know of a running club in the Drogheda area?

BTW-I'm looking to do the Belfast Mara in May. And I'm looking for a running partner or running club to train with. tks

cfitz

HuntingDrog wrote: »

Hi cfitz - tks for that advice. Anyone know of a running club in the Drogheda area?

I think there are a good few clubs in Louth, but I wouldn't know the area well. I believe there's a club called Drogheda & District.

HuntingDrog

grand-tks a mill. Will try and find some info on that club so

Munster_Gal

Well it's official.....
I just registered for the Great Ireland Run on April 5th 2009!!!!!

Diggy78

Fair play to ya munstergal, always good to have a goal to wrk to. Am thinking of that one myself but have (drunkenly) taken a bet to do the Connamarathon so might be a bit soon afterwards for me. Best of luck with it though.

zenmonk

Signing up for the ballycotton 10 mile in March!! Plenty of work ahead.

Munster_Gal

Diggy78 wrote: »

Fair play to ya munstergal, always good to have a goal to wrk to. Am thinking of that one myself but have (drunkenly) taken a bet to do the Connamarathon so might be a bit soon afterwards for me. Best of luck with it though.

Have you signed up for the full or half Connamarathon?? Although not that it makes a huge difference... There's nothing easy about either of them :eek:
As long as you get in plenty of hill runs in your training you will manage it!

Are you going for a time or just going to complete it?

tantipie

Diggy78 wrote: »

Fair play to ya munstergal, always good to have a goal to wrk to. Am thinking of that one myself but have (drunkenly) taken a bet to do the Connamarathon so might be a bit soon afterwards for me. Best of luck with it though.

i am doin it too,,the half one,,im walkin it tho,,i cant feckin run,,lol

smcgui

Hi all,

I am also new to this running malarky! Since last September I was haphazardly going to the gym (mostly just using the cross trainer and the swimming pool). Now in the new year I felt dissatisfied that I had gotten any fitter so in an effort to force myself to get fit I signed up for the Wexford half-marathon (I know it was a moment of madness on my part!). It has worked in that now I am training 5 days a week as opposed to my previous "when I feel like it" attitude. I am however wrecked every night and falling asleep on the couch but hoping that I will slowly start building my energy up with each week! Well fingers crossed anyway! Went for my first outdoor run at the weekend, was a bit of a disaster with the stormy wind against me so feeling a bit disheartened but determined to get that positive feeling again!

--amadeus--

It takes a lot of time and effort - keep at it and you'll be surprised at how quickly you make progress!

smcgui

Thanks Amadeus!:D

hunnymonster

smcgui, You really did pick a "special" weekend for your first outdoor run! If you can survive those storms everything else will be a breeze! Good luck with it.

smcgui

I know it was pretty horrendous!!! But it was part of my plan to do my outdoor run last weekend and I figured if I didn't go then I'd start making excuses to get out of other training things, slippery slope and all that!