A Few Running Queries

Hedwig

Hey

Well I suppose to an experienced runner I'd be a newbie to running but I started running in November of last year but kinda stopped until February of this year when I decided to lose some weight and now I'm running 3-5 times a week and I'd run 3.5 miles each time.

But I don't know what else I should be doing, I'm training for the Mini Marathon on monday week so after that I've really got the whole summer to focus on running. Basically I'd just like to know: how many long runs should I do per week and how far should they be? How fast should I run and should I be timing myself each time I go out for a run? As I've now probably shown you I'm a complete novice really
I don't really like those set training plans you can find online as I can never stick to them but I'd love to know roughly what my runs should be like.

Btw I'm a female and 5ft 2..

Thanks!

dev123

Hi Hedwig,

There are a lot more informed people on here who will be able to help but as someone who has started running around the same time as yourself here are a few of the points I have picked up from this forum and else where:

It would be typical to do one long run per week. Your current runs are around the 3.5mile mark at the moment. May I suggest you up one of the runs to 5 miles on one of your days. After that you could try 6, 7, 8 and so on.

In terms of pace you should be able to hold a conversation while running on long runs. If you are on your own try not to talk to yourself - you will scare people.

Timing runs will come in handy to keep track of your progress so it is no harm to have a stop watch handy.

Hopefully this helps and best of luck.

RoyMcC

Hedwig there's a good beginners' sticky up above which ought to help.

Really, what you ought to be doing depends on what you want to achieve from your running. If it's just to keep fit and healthy and to assist in weight loss then what you are doing now is just fine. (I'm doing much the same right now having no real aims.)

Are you wanting to run further? Enter half-marathons, maybe marathons in the future? Perhaps you just want to get faster over shorter distances.

What dev123 suggests is a good starting point for half marathon training. If you want to build on the Mini Marathon then that might be the way to go.

But there appears to be an assumption that every new runner HAS to aspire to longer and longer distances. It ain't necessarily so. Running for pleasure in Ireland's lovely countryside - maybe find some off-road trails - is just as valid a way of enjoying the sport.

As to all the generic programmes out there, they are a good starting point. But every individual is different. Devise your own routine built around your own lifestyle. Use your own instincts. Make a mistake or two along the way and learn by them.

Above all keep running enjoyable and for life.

Hedwig

Thank you both for taking the time to reply!

I do want to run longer distances and one day hopefully I'll run a marathon as its always been something I've wanted to do... How much should I increase my long runs by each week?

Rantan

RoyMcC wrote: »

Hedwig there's a good beginners' sticky up above which ought to help.

Really, what you ought to be doing depends on what you want to achieve from your running. If it's just to keep fit and healthy and to assist in weight loss then what you are doing now is just fine. (I'm doing much the same right now having no real aims.)

Are you wanting to run further? Enter half-marathons, maybe marathons in the future? Perhaps you just want to get faster over shorter distances.

What dev123 suggests is a good starting point for half marathon training. If you want to build on the Mini Marathon then that might be the way to go.

But there appears to be an assumption that every new runner HAS to aspire to longer and longer distances. It ain't necessarily so. Running for pleasure in Ireland's lovely countryside - maybe find some off-road trails - is just as valid a way of enjoying the sport.

As to all the generic programmes out there, they are a good starting point. But every individual is different. Devise your own routine built around your own lifestyle. Use your own instincts. Make a mistake or two along the way and learn by them.

Above all keep running enjoyable and for life.

Great advice - for me the most important thing is the enjoyment I get running for runnings sake. It took me a long time to realise I actually liked it - I started running to loose weight and help quit smoking and 5 yrs later its a major part of my life and who i am. As Roymcc said above try and find what you want from running - the answer to that will tell you where to go from here.

Tipp man running

Hi Hedwig,

Even though your not a fan of set training plans have a look anyway, especially at the Long runs, it'll give you an idea on how to set up your own training week. A basic rule is one long run a week, usually at the weekend and step up of distance of no more than 10% from your last long run....also two steps forward then one step back, allowing your legs time to recuperate...

Long runs are all about time on the feet and not pace, so run well within yourself and enjoy them..by all means log them so you can look back for encouragement and see how your progressing but don't be hung up about times, that'll come with natural progression as you get fitter and lose weight.

Vary your routes if you can, include routes with hills or drags....and on one of your mid week short runs maybe pick up the pace a little if you feel up to it but don't kill yourself or you'll fall out of love with the game.

And most important is rest days, don't forget them...no point in running on tired legs all the time...if your body is telling you rest, heed that warning..its the best practice for prevention of injuries.

These are some very basic rules but somewhere for you to start at. After your mini-marathon I'm sure you'll be rearing for your next race and will probably be more aware on time...

The very best of luck in your race..........Tipp man:)

Clearlier

Hi Hedwig,

Set yourself a couple of goals. Then work out what you need to do to achieve them (we can help - the training plans that you dislike can help).

For the moment I'd suggest that you start looking to extend the duration of your runs. Don't worry too much about how far you run but extend the amount of time that you're able to run for.

Once you have a few goals then you can start planning on how to achieve them. As a pretty good rule of thumb you get out of running what you put into it so the more you run the better you'll get. Is being a really good runner a goal of yours though?

Hedwig

I don't know if I particularly want to be a really good runner, what I mean is that's not a specific goal of mine but as I said I would like to run a marathon at some point and I do want to be able to run for a lot longer than I can now

Thanks for all the help!

Clearlier

Sorry, you're a little short on specifics so it's difficult to give great advice. In order to be able to run longer distances and for a longer period of time you just need to gradually increase the length/time of your runs. It shouldn't be out of reach to increase your runs by 5 mins per week. If you get to the stage where you can run for an hour a day every day then you'll be fitter than most people and ready to train for whatever you want. If it's a marathon you have in mind then ideally one of those days would be 2 hours long but it's not essential.

I'm making the assumption that you'd want to run rather than complete a marathon. You can complete a marathon off very little training. It doesn't look like much fun though!

In the meantime why not enter a few races. I don't know where you live but there's probably a few 5k and 10k races nearby. A lot of people like to move through the distances and complete 5k - 5 mile - 10k - 10 m - half and then a marathon. It's a reasonable way to progress and if you suffer when in the strictures of a rigid training plan then the races will provide you with a benchmark to measure your progress. Other people prefer to stick to shorter races and improve their times on these. It's whatever floats your boat!

Emer911

Hi Hedwig

I think the previous posters have said it all
- try to run for longer once a week
- increase your distance slowly (10% or 1 mile tops)
- take a stepback ever 3 weeks or so to let your body recover (i.e. drop your long run distance back by a few weeks)
- set yourself a goal to aim for (helps with motivation)
- be consistent

One thing I'd add, try to vary where you run. This keeps things interesting.
And if you can, run with company every so often. It's really great for motivation and the run will seem much easier and more enjoyable.

Good luck with your training. :cool: