Advice on starting out running

freshtodeath

Hi guys

I've recently started running and am keen on entering some races in the near future. I'm not looking to take it super-serious but would like to get some decent times. I'm not a complete beginner, I have quite a good fitness base from playing sports such as football and rugby, and the runs I currently do vary between about 5-9 miles approx, at a pace of about 7.5/8 mins per mile.

There's a couple of training things I'd like to get some advice on. Firstly, do you incorporate any sort of upper body training into your programmes? I'd imagine there would be a benefit to having a strong upper body but would too much focus on it have a detrimental effect?

Secondly, at what stage is somebody ready to start training for a marathon? It's always been something I've wanted to do, and although I won't be around for the Dublin one, I've noted a couple at the end of November in La Rochelle or San Sebastien that I could do (obviously I wouldn't be doing both;)). My goal at the moment would be to run a time of around 3 and a half hours, which is about 8 mins a mile. Would it be too late to start training for that now i.e. would I have too much ground to make up in terms of training?
I know it could be a case of running before you can walk (pardon the pun) but I know of less fit people than myself who have ran marathons, so I think I'd be capable of doing it

Thirdly, without wanting to be too graphic, how do I avoid upset bowels when I'm running. A couple of times I've found myself dying for the toilet while out on a run, which not only hinders leg movement , but also plays on the mind! I usually try and get everything out of me before I go out, and maybe this is a problem unique to myself, but I'm just wondering if anyone has any advice?

Thanks in advance for any replies!

RoyMcC

I'm amazed at how many runners want to start off with a full marathon. However freshtodeath, you do start with what appears to be a very sound base. If you can find the dedication then a marathon at the end of the year should be well within your capabilities.

Taking your second point first, take a look at a couple of generic programmes. These generally run for 14-16 weeks which would suit your timeframe. Hal Higdon is often recommended here.

Upper body work? No not really. But too few runners pay attention to their core - you're maybe used to this sort of work via your other sports? If so then you need just concentrate on the running bit.

You gotta work out the potty thing for yourself, but you're in good company!

Best of luck and be sure to report back.

runningman1980

Hi there, here are some of my thoughts. Yes I do upper body strength training but if you use weights for strenght training rather than bulk training, you wont suffer much loss in stamina/speed. Low weights with high reps is what I would recommend. Also chin ups and press ups are great. The problem with long distance trainng, if you dont get enough nutrition along with no upper body training, you will most likely suffer from upper body muscle mass decline. If you look arouund you at the race meets most of the guys there(long distance) would be have relatively slim torsos and not much upper body muscle mass. This is something which I would endeavor to avoid at all costs, but if it does not bother you well thats fine, each to their own. That is the sacrifice of being a long distance runner, the trick is to find a middle ground so to speak. Hope this helps and keep up the good work mate. Train well and find the balance

runningman1980

Forgot to mention the toilet issue, <snip - no medical advice>

runningman1980

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shels4ever

RoyMcC wrote: »

I'm amazed at how many runners want to start off with a full marathon. However freshtodeath, you do start with what appears to be a very sound base. If you can find the dedication then a marathon at the end of the year should be well within your capabilities.

Taking your second point first, take a look at a couple of generic programmes. These generally run for 14-16 weeks which would suit your timeframe. Hal Higdon is often recommended here.

Upper body work? No not really. But too few runners pay attention to their core - you're maybe used to this sort of work via your other sports? If so then you need just concentrate on the running bit.

You gotta work out the potty thing for yourself, but you're in good company!

Best of luck and be sure to report back.

Good advise there, on the toilet issue you will learn over time when you should eat etc myself i find 2 hours beofore i'm fine, for long runs it took a bit more learning and had to make one or two stops on my first few untl i got it right..

ZERO need to take any tablet or medication for this its pure crazy talk and could cause other issues, you will lear in time

runningman1980

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runningman1980

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shels4ever

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TheRoadRunner

freshtodeath wrote: »

Hi guys

Thirdly, without wanting to be too graphic, how do I avoid upset bowels when I'm running. A couple of times I've found myself dying for the toilet while out on a run,

Ignore advice regarding tablets :rolleyes:.

You may need to give yourself a gap between eating and running for me it's roughly 2-3 hours. I personally find caffeine effects my bowel movements also. So if you drink a lot of tea or coffee maybe see i you can cut back before a run. As said by others you will learn by trial and error. In the mean time carry some toilet tissue.

Best of luck

runningman1980

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Odysseus

I have only been offline for a few days, what's going here:eek:
"My wits begin to turn". KL 3.2.67.

freshtodeath

Thanks guys for the replies, I'll reply to you all in this post if that's ok:

RoyMcC
Sorry I suppose I wasn't clear im my first post. I don't see myself running solely marathons. I plan on entering the 10 miler in the Phoenix Park in August and I imagine that as being the kind of distance I would regulary run. The marathon is something I would also like to at some stage and on my current wave of enthusiasm I would like to imagine myself doing it soon.
I had a look at those training schedules and they seem doable, at least at the moment, so will try and persist with them, thank you.

Runningman1980
I agree with you, I plan on doing strength training as part of my regular training. I have a good upper body strength base from a lot of weight training over the past 5 or so years and would like to maintain it, if anything for a balanced physique and also for when I play the odd game of football. I'm currently doing about 3 strength sessions per fortnight. 2 out of the three sessions I focus on the back, chest and shoulders, 2 exercises on each muscle group, usually doing 4x10 reps. The other session I do arms on the same reps, plus press-ups, dips, and abdominal work. I don't have any access to doing chin ups, as im not a member of a gym, and those bars don't fit on the doors at home. It's unfortunate as they're an excellent bodyweight exercise.
I would also try and avoid upper body muscle mass decline at all costs, and I suppose we share the same views in that balance is important.

As for what you said below that I didn't see it, I wasn't seeking medical advice as such, moreso dietary tips etc, apologies if I got you in any bother! Thanks for the response nonetheless!

Shels4Ever
Thanks. I generally try to leave a 2 hour gap, but as you found yourself, it's the longer runs that are the most problematic. Hopefully I can find a method soon enough.
I try and avoid taking tablets for most things so will stick to that ethos with this.

TheRoadRunner
Same as above with the tablets. I don't drink either tea or coffee so it won't be that, thanks for the reply though


As for training, I was out yesterday (Saturday) and was hit by the harsh reality of Irish weather, I had been spoilt with the previous couple of weeks' weather for starting out training. Anyway i did 9 miles in 66 mins flat, which was 3 and a half mins faster than when I had done the same run the week before, so I must be making a bit of progress.
As I said above, I'm planning on entering the 10mile race in the Phoenix Park in August. At the moment I have a provisional goal of sub-70 mins for that, but i'll see how I go over the next coupla weeks and adjust accordingly.

Thanks again guys for the replies

shane gickball

You seem to want to move up to the marathon pretty quickly. I have no doubt that it probably well within your capability to do a decent time too. But you will need to train a lot and specifically for that event. Maybe you should give a thought to traing for a shorter distance for a year or two. like 10 miles for example. this is just a thought but the reason i say it is that i think it is vital that training is fun. that´s what makes you want to keep at it. Also you can give a club a try - they are very little pressure and good for motivation.

you will know what feels right for yourself through experience.

TheRoadRunner

freshtodeath wrote: »

Anyway i did 9 miles in 66 mins flat, which was 3 and a half mins faster than when I had done the same run the week before, so I must be making a bit of progress.

That's very good running and a sub 70 minute 10 mile will be a breeze for you in a couple of months. One piece of advice try not to get too caught up with your times for specific routes. Some weeks with the same effort you will a route slow others weeks fast. I don't know how hard you pushed in training for your 9 mile time but don't end up racing yourself in training. Great running anyway, looking forward to seeing what times you run over the summer.

PS regarding the toilet thing, obvious things to cut out are high fibre foods (brown bread, cereals like bran ) in the hours coming up to a race. I could tell you a couple of nasty stories but don't want to lower the tone of the board