Running for beginners

HigginsJ · 18-05-2016 04:29PM

gutenberg wrote: »

I think the furthest I've run so far (I'm on Week 5) is just under 4K, including the warm-up & cool down. Should I be getting farther than this, do people think? I'm far from fast, I just try to take it at a steady pace that I can maintain. But trying to bridge that extra kilometre in the same amount of time seems like a stretch.

I'm no expert but that is not bad at all for Week 5, keep going. The Week 6, 7 & 8 runs will add plenty of distance to your runs & going on 4km in Week 5 you will be well past the 5km marker by the end of it.

A question for everyone doing the programme. How do you find the 5 minute warm up walk, it was absolutely killing my hamstrings, I have moved to doing a light jog instead (based on advise from someone who is running alot longer than me) and I find alot less pressure on the hamstrings.

gutenberg · 18-05-2016 04:30PM

sconhome wrote: »

@gutenberg do you run with music?

If you can sing along you are in the easy zone (3-4). When you are doing the 'on' intervals it should be sounding like a death metal grunt!! (6/7-8)

No I don't - I usually listen to podcasts or the radio. However, any singing performed by me, whether running or not, is more in the 'death metal grunt' zone :P

RayCun · 18-05-2016 05:40PM

gutenberg wrote: »

I think the furthest I've run so far (I'm on Week 5) is just under 4K, including the warm-up & cool down. Should I be getting farther than this, do people think? I'm far from fast, I just try to take it at a steady pace that I can maintain. But trying to bridge that extra kilometre in the same amount of time seems like a stretch.

Don't worry about how far or fast you are running, just run for the specified time

thesimpsons · 18-05-2016 10:10PM

i usually set myself a distance and run for as long as it takes me. my pace tends to be fairly constant at around 7.15 mins/km but the odd time its faster I'm delighted, if its slower, so be it. Today I was delighted - 5km route with my avg at 6.53/km. I'm usually on a 6-7 rating on sconhome's chart. if I find I'm dying a just slow down for a while.

livedadream · 20-05-2016 11:45AM

fota 5km last night!
so much fun added an extra minute (or two) stopping to take selfies with the monkeys, zebras and ostriches... almost got murdered by a kangaroo but was amazing.

anyone any tips on running when your sick?
been feeling off since the bay run on sunday (10km) (a bit fluey maybe?) but nothing major, went out tuesday night for 6.5 km ish and was okay but was really tired and sluggish wednesday and thursday
went to fota last night and did the 5km in 38:29 mins, 4.5/5 minutes slower for me on average but i did stop for pictures three times and had to throw up once (not ideal, but just water)
i didnt find it hard physically it was a nice soft course with two hills and nice downhills with a flat finish but just felt muzzy and sick.
any ideas on whens an okay time to train and when to stop.

Im still at the stage where running is taking me out of my comfort zone even at a slow pace so cant really tell the difference between oh im sick from being sick or im sick from exerting maximum running effort.

(i feel like i should say when i first started i used gawk all the time so much so my club call me Slimer to this day(like the Ghost from Ghostbusters?) but i havnt in about 8 months)

Maximus Alexander · 20-05-2016 02:04PM

livedadream wrote: »

anyone any tips on running when your sick?

I've only been running in earnest about 8 months so you can take this with a pinch of salt, but my own experience is that you're better off just knocking the running on the head altogether until you're fully recovered. You're not doing yourself any favours and if anything you'll just end up making yourself sicker.

When you feel like you might be better, head out for an easy run and if you realise you were wrong, call it off and head home. Otherwise ease yourself back into it and enjoy.

I've been too stubborn for my own good a few times already and run while ill and it always seemed to set me back.

HigginsJ · 20-05-2016 10:40PM

Had very tough night last night as our 8 month daughter is teething badly & was very upset all night, my wife is sick with a flu so I only got about 3 hours sleep.

Dropped my two little ones to child minders this morning at half 7 (was working at 10). Was so tempted to get back into bed for an hours sleep but I'm determined to stick with going for a run every 2nd day.

I set out to do 5km and achieved it in 26.58. Only 8 weeks ago I started this stupid c25k and I am already hooked on going for my runs. Today was really tough but so pleased that I just went and got on with it.

Time for bed now, fingers crossed get some sleep the next couple of nights as aiming to run for 40 minutes Sunday.

The Muppet · 20-05-2016 11:45PM

HigginsJ wrote: »

Had very tough night last night as our 8 month daughter is teething badly & was very upset all night, my wife is sick with a flu so I only got about 3 hours sleep.

Dropped my two little ones to child minders this morning at half 7 (was working at 10). Was so tempted to get back into bed for an hours sleep but I'm determined to stick with going for a run every 2nd day.

I set out to do 5km and achieved it in 26.58. Only 8 weeks ago I started this stupid c25k and I am already hooked on going for my runs. Today was really tough but so pleased that I just went and got on with it.

Time for bed now, fingers crossed get some sleep the next couple of nights as aiming to run for 40 minutes Sunday.

It sounds like you've caught the running bug . Well done on getting your run in when you would have been justified in heading back to the scratcher.

Build slowly though you don't want to overdo it and risk injury.

HigginsJ · 23-05-2016 11:38AM

Yesterday was a good day, hit my 40 minutes (7.28km, so longest time and distance covered to date).

Don't want to say I was sore but the area I felt it most later in the evening was shoulders/between shoulder blades, just tight more than anything. Any specific reasons for this?

I think I would like to do a proper race over the next 2 months (ideally a 10K to give me something to aim for). Where would be the best place to find info on these. I would be looking around Limerick/North Cork area.

RayCun · 23-05-2016 11:45AM

HigginsJ wrote: »

Don't want to say I was sore but the area I felt it most later in the evening was shoulders/between shoulder blades, just tight more than anything. Any specific reasons for this?

Tension in your arms. A lot of runners carry their arms very high - ex-GAA players used to clutching a ball maybe :pac:

Relax your shoulders, and relax your hands. Resting your thumb on your index finger can help stop you from clenching your hands into fists. Keep your arms bent at a 90 degree angle, but with your elbows behind you and hands brushing against your pockets

HigginsJ · 23-05-2016 11:58AM

RayCun wrote: »

Tension in your arms. A lot of runners carry their arms very high - ex-GAA players used to clutching a ball maybe :pac:

Relax your shoulders, and relax your hands. Resting your thumb on your index finger can help stop you from clenching your hands into fists. Keep your arms bent at a 90 degree angle, but with your elbows behind you and hands brushing against your pockets

Will give that a try, would say my arm/hands would be a long way away from where you have just advised so no harm to give it a go. Will be something to focus on!!

thesimpsons · 23-05-2016 01:19PM

also I find if I lower my arms to my side and and then shake out my hands it relieves any tenseness. 10k coming up in Limerick 12th June for Na Piarsaigh in aid of Blood Bikes Mid West, or theres one in October with St Michael's boat club. I'm comfortable enough now with 5/6km but I'm getting the distance and can do 8/10k when I push myself but I still have a big problem with starting off too fast.

Conrad83 · 23-05-2016 09:40PM

Well I ran my first parkrun on Saturday and I'm chuffed to bits!! Boy it was tough but the joy and sense of achievement I felt completing it was something else.

I managed to do the whole 5k only stopping twice for approx 10 seconds a go, not too bad for my first 5km right? And to think only a few weeks ago I couldn't run more than 5-6 minutes.

HigginsJ · 23-05-2016 09:49PM

Conrad83 wrote: »

Well I ran my first parkrun on Saturday and I'm chuffed to bits!! Boy it was tough but the joy and sense of achievement I felt completing it was something else.

I managed to do the whole 5k only stopping twice for approx 10 seconds a go, not too bad for my first 5km right? And to think only a few weeks ago I couldn't run more than 5-6 minutes.

Congrats, really is amazing how quickly you come along when starting

sconhome · 24-05-2016 07:12AM

HigginsJ wrote: »

Will give that a try, would say my arm/hands would be a long way away from where you have just advised so no harm to give it a go. Will be something to focus on!!

Relaxed hands, relaxed arms, relaxed shoulders. It'll make a massive difference.

You can see the tension in your hands (balled up or fists) so shake them out from time to time and you'll be a new person

HigginsJ · 24-05-2016 06:53PM

There is a 5km race in Doneraile Park on Friday the 3rd of June so I am going to go ahead and enter this. If I continue my normal running as I do at the moment the plan between now and then would be

Thursday 26th: 40 minutes (Should cover over 7km)
Saturday 29th: 5km (whatever time it takes)
Monday 30th: 40 minutes
Wednesday 1st: 5km

I would then run the 5km race on the Friday evening, should I aim to do a bit more (maybe make the next 3 runs all 40 minutes and scale the last one back to 5km)

In terms of a race an not getting carried away with people you can't keep up with, what sort of techniques do you use to pace yourself?

Maximus Alexander · 24-05-2016 11:05PM

What would a normal week's mileage look like for you? In the week of a race you should be aiming to scale back and let yourself recover rather than spunking all your energy on training and going into the race already a little tired.

HigginsJ · 25-05-2016 07:35AM

Maximus Alexander wrote: »

What would a normal week's mileage look like for you? In the week of a race you should be aiming to scale back and let yourself recover rather than spunking all your energy on training and going into the race already a little tired.

Only at this 8 weeks so the current normal would look like the above.

Maximus Alexander · 25-05-2016 09:45AM

HigginsJ wrote: »

Only at this 8 weeks so the current normal would look like the above.

My advice would be maybe shorten your Monday 30th and Wednesday 1st runs then in preparation and you'll have a bit more pep in your step on race day.

If you look at most training plans they have a taper week leading up to the race where volume is reduced significantly. Take a look at Hal Higdon for an example.

The Muppet · 25-05-2016 11:48AM

HigginsJ wrote: »

There is a 5km race in Doneraile Park on Friday the 3rd of June so I am going to go ahead and enter this. If I continue my normal running as I do at the moment the plan between now and then would be

Thursday 26th: 40 minutes (Should cover over 7km)
Saturday 29th: 5km (whatever time it takes)
Monday 30th: 40 minutes
Wednesday 1st: 5km

I would then run the 5km race on the Friday evening, should I aim to do a bit more (maybe make the next 3 runs all 40 minutes and scale the last one back to 5km)

In terms of a race an not getting carried away with people you can't keep up with, what sort of techniques do you use to pace yourself?

No expert but if I were you i'd do less rather than more on the week of the race if you intend to race it and want to be fresh. My understanding is that it takes 7 to 10 days for the body to benefit from a workout so an easy week in the lead up is the way to go.

HigginsJ · 25-05-2016 10:45PM

Maximus Alexander wrote: »

My advice would be maybe shorten your Monday 30th and Wednesday 1st runs then in preparation and you'll have a bit more pep in your step on race day.

If you look at most training plans they have a taper week leading up to the race where volume is reduced significantly. Take a look at Hal Higdon for an example.

The Muppet wrote: »

No expert but if I were you i'd do less rather than more on the week of the race if you intend to race it and want to be fresh. My understanding is that it takes 7 to 10 days for the body to benefit from a workout so an easy week in the lead up is the way to go.

Thanks for the advice guys. Going to do my 40 minute run tomorrow (have the day off and will kill some time while waiting for some paint to dry) then going to do 5km Saturday, Monday & Tuesday and have 2 rest days together then on Wednesday & Thursday. Don't want to be scaling back too much as I want to continue to build up to run 10 Km on my own at some point before the end of June.

The race is really just a motivator to get the competitive juices flowing as it is a long time since I have partook in any sort of event. I know I'm not racing anyone in particular but hoping the overall atmosphere brings a good performance out.

The Muppet · 26-05-2016 07:33AM

Sounds like a plan. You could do 20 minutes very slowly on Thursday evening just to get the blood flowing in the legs if you wanted.

The best of luck with the race but most of all enjoy it.

gutenberg · 28-05-2016 03:55PM

I didn't really get out this week (a job interview, and the resulting prep, were among the things hindering me) so I decided to repeat Week 5 Day 2 of the Couch to 5K today to make sure I was feeling ok before the 20-minute run on Day 3. Was feeling ok for the first 15 minutes or so, but then developed a stitch during the second 8-minute run which really threw me off

On my right hand side. The funny thing was that I could feel it coming on during the walking section, whereas I had felt fine during the running - maybe if I had kept running continuously, as per Day 3, I would have done better! Stitches seem to mess up a lot of my runs...

is mise spartacus · 28-05-2016 05:28PM

I used to compete in Pairc Uí Chaoimh a few years ago(sprints and relay) I want to get back into running again but my fitness is shocking compared to what it used to be. Any tips on how to get back out there? I was thinking of joining UCC's athletic team too but feel too fat and not up to scratch fitness wise

kazmcdonald · 29-05-2016 04:42PM

The replies here on this thread are great. I too have started the couch to 5k. Now I have literally come off the couch so have no level of fitness. I am currently heading into week 4 but felt, before reading this thread that my breathing was an issue due to being extremely overweight (18 1/2 stone). I was thinking it would be a good idea to repeat week 3 but slow myself down more and see how that fairs out?

FIFA2004 · 29-05-2016 05:17PM

kazmcdonald wrote: »

The replies here on this thread are great. I too have started the couch to 5k. Now I have literally come off the couch so have no level of fitness. I am currently heading into week 4 but felt, before reading this thread that my breathing was an issue due to being extremely overweight (18 1/2 stone). I was thinking it would be a good idea to repeat week 3 but slow myself down more and see how that fairs out?

First off congrats on getting this far!!! I'm not too far ahead of you in this, and I'm far from an expert, but Id say if you feel u'd benefit from repeating a run or a week go for it! At the same time trust the plan (and the work uve put in!). I spent every Sunday night wondering how I'd ever manage the next week when I struggled last week and somehow always did!
And slowing down is always a good!

Good luck with the rest of it!

HigginsJ · 30-05-2016 12:52PM

kazmcdonald wrote: »

The replies here on this thread are great. I too have started the couch to 5k. Now I have literally come off the couch so have no level of fitness. I am currently heading into week 4 but felt, before reading this thread that my breathing was an issue due to being extremely overweight (18 1/2 stone). I was thinking it would be a good idea to repeat week 3 but slow myself down more and see how that fairs out?

Congrats on getting this far, it's not easy but really is worth it.

I totally agree with FIFA2004, I have completed the C25K programme as such now but I found it really hard going to do 5 minutes straight running and felt like giving up mid run more than once. Just take your time, but I would try to keep running for however long you are asked to, doesn't matter how slowly you are going.

I have found some of the advise on here really good (the arm carriage has really helped). The advise around breathing seems to be not to focus too much on it, it will come naturally to you.

HigginsJ · 30-05-2016 12:58PM

gutenberg wrote: »

I didn't really get out this week (a job interview, and the resulting prep, were among the things hindering me) so I decided to repeat Week 5 Day 2 of the Couch to 5K today to make sure I was feeling ok before the 20-minute run on Day 3. Was feeling ok for the first 15 minutes or so, but then developed a stitch during the second 8-minute run which really threw me off On my right hand side. The funny thing was that I could feel it coming on during the walking section, whereas I had felt fine during the running - maybe if I had kept running continuously, as per Day 3, I would have done better! Stitches seem to mess up a lot of my runs...

Had that same stitch in my right hand side a couple of times, honestly have no idea how they came on (as it was only a couple of times I didn't really know what/if I had done something different. There are a lot of articles online that talk about avoidance and how to deal with them if they come on so might be worth a look.

I had seen something about putting some pressure on the area with your hand and I found this helpful but I have no expertise to say why or if this is even a good idea.

Sorry I can't really help you here, just didn't want to leave you hanging without a reply

Maximus Alexander · 30-05-2016 01:27PM

My own personal stitch cure is to slow down for a while and take deep breaths all the way in and all the way out. Your mileage may vary, but I have found it very effective.

gutenberg · 31-05-2016 08:56PM

I did it! Week 5 Day 3 of Couch to 5K, the 20-minute continuous run

My legs felt like lead at the end, and I spent a portion of it running with two fingers dug into my side because I could feel a stitch developing, but it is completed

Running for beginners

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