Head for the hills...it's another newbie! :P (Read 1580 times)

... if I reach my recommended maximum heart rate, should I stop? Every time I jog more than 60 seconds, it freaks out on me...but I can't just stop, you know? I want to finish the interval but I'm afraid that if I do that too much it'll be bad for me. Advice?

Maybe I missed it, but how did you determine your "maximum recommended heart rate"? I only ask this because I've met quite a few people for whom "formulas" etc don't seem to work well. These folks have had a good VO2 test from which they can use the curve of Respiratory Exchange Ratio (RER) vs Heart Rate (HR) to determine the training point(s) they should use. Almost always, people are running too fast and training at too high a heart rate to build endurance. If you are doing some kind of "intervals", your heart rate recovery between the end of one interval and the start of the next can provide important clues as to whether you're going too fast. I've never done C25K, and don't know much about it, so I can't help with specific advice there. When I took up running 37 years ago at age 33, I soon reached a point where I thought I just wouldn't ever be able to run more than 2 1/4 miles. The first day I slowed down and took it easy I went 3 1/4 miles and it felt great. Take it easy.

Hi Goddess -- I was just wondering how you have progressed this week with your C25K program???? John A

Hi Goddess9! I'm so sorry that I missed your thread earlier. I just wanted to take a moment and congratulate you on your decision to get healthy through running. I graduated from the C25K program in February of '08 and I rememeber having all of the same thoughts/fears/questions that you have posted here. The 5 minute run in week 4... the 20 minute run in week 5! But like you, I also remember the feeling of actually wanting to get out there and run... no matter what! It just feels so wonderful! It looks like you are progressing along nicely... taking it slowly. I think that is really the #1 key to successful base building... slow and steady. I was already pretty fit when I started the program and I thought I could just be a speed demon right off the bat. I ended up with a hip/butt injury right around 'graduation' time that forced me to take two weeks off from running completely. After that, I really slowed things down. Interestingly enough, these days I actually do my easy runs slower than I used to do my C25K runs. That just shows you that you can't go slow enough during that base building phase. Keep it totally conversational. Talk to yourself during your runs if you have to... just to make sure that you still can talk. I think you will continue to be amazed at your progress during C25K and beyond. When I look back on where I came from and where I am now... I'm just amazed! My long runs each Monday are now 8 miles and I log 20 miles a week. I also compete in triathlons now... something that I always wanted to do b/c I have a swimming background, but never got into b/c I just didn't think that I could run. C25K changed all of that for me! Best wishes to you... I know that you belong to the C25K group here, but I hope that you will continue to update this thread as well. I'd love to read about your progress. ETA: I carry a handheld water bottle on any run longer than 3 miles. I live in South FL and during the summer months, going waterless for even 4 short miles is not an option. I tried running with a belt-style hydration pack, but I didn't care for it at all. I now run with a handheld system by Nathan Sports (this one) and I love it. I actually don't even know it's there. It's so nice to just be able to raise my hand to my mouth and take a drink whenever I want to. Nothing to fiddle around with.

slowgino, I meant 'target heart rate'. http://www.americanheart.org/presenter.jhtml?identifier=4736 You make me feel like a slowpoke, haha. Thanks, though!

Oh, ok, those "target heart rate ranges" are not all that bad, but as they say - they're based on averages and individuals can differ... FWIW, the "220-age" estimate for Maximal Heart Rate (MHR) is just one of the well-known formulas, and is just an average, as they say. Secondly, determining your ideal training heart rates from MHR is not the best or most accurate way either. That being said, their recommendation of 75% MHR is likely a pretty good one, if you know your real MHR. Your age indicates that you could be a bit outside the range of best accuracy for some of the formulas. If you just run easy and enjoy it you probably won't go wrong. The problem is that some people seem to think they are running easy but they really aren't. Don't worry if you have to take a walk break from time to time. How can I make you feel like a slowpoke? I'm the slowpoke! If you looked at the PRs on my log - hey that was about 30 years ago, and I'm a lot slower than that now (partly by choice...) Take it easy, and enjoy the running...

1) I can barely jog for a minute, even though I am pretty fit for my weight. It's somewhat disappointing! I hoof it up stairs but I can't run? =( 2) My stride is short when I jog. I understand that trying to open it up too much is just asking for trouble, but are there tips to lengthen it just a little? I have short legs to begin with. 3) I am trying to keep my feet landing midsole and roll with the ball of my foot off the ground. Correct? 4) I cannot run without water. I don't really want a belt, so are there any good alternatives? 5) I'd like a heart rate monitor without a chest strap that's not $300. Any product raves? 6) I have flat feet, but the shoes I wear (New Balance 411...I know, they're old ) don't hurt my feet whatsoever. Usually that's the problem when I run...but nothing. Do I still need to get fitted at a running store?

Goddess: Probably one of the most important things is that you work within yourself particularly in the beginning. Regardless of how discouraging and disheartening it may seen at first (believe me, we all know how that feels!), don't squeeze extra ounce out of you. Do what you feel happy about--well, actually, do what your BODY feels happy about. Even if you may feel it disappointingly slow, let it be for now. You'll be surprised how quickly you'll be running further AND faster once you start to get into shape and improve your fitness level. Be patient for now. It is best not to consciously try to alter your stride length. The best way to "lengthen" your stride without consciously working for it would be to work on the hill (which I thought was the original post???). You may actually want to consider "walking" up the stairs at first. My wife busted her ACL last Christmas and, after a surgery, she's trying to regain her leg strength. I suggested her to do some hills but, since she used her own hamstrings and, hense, missing one hamstring on her right leg, it's very difficult for her to run up the hill. There's this hill of about 150 yards near our place which I recommended at first. But there's a library along this hill and there's a stairs about a half way up this hill. We're now experimenting this one. She would walk up the steps, concentrating on placing the Center of Gravity just right so your C of G is rolling forward. Put your hands on your quads at first to get extra "push"; this may actually help you seek the right position. The important thing is; not to just use quads to "pull" you up along. You want to "push" the steps back all the way--in other words, your back leg should feel completely straight behind your butt--imagine, by the time your trailing foot takes off from the step, all the way from the tip of your head down to your foot will be on one straight line. Don't try to run up fast or anything; this would get too highly anaerobic and you'd start to puff; which is not desirable at this point. This is resistance work; not anaerobic work. As your legs get stronger, your stride length will increase naturally. Incidentally, this is a technique employed by one of the Japanese corporate team, Mitsui Sumitomo. They are sending two ladies to Beijing; Reiko Tosa for marathon and Yoko Sshibui for 10,000m. So they must be doing something right! As for landing, as long as you're not landing hard on your heel; you should be fine. For this, you need to learn the technique of "drawing a circule with your leg" instead of swinging your legs like a pendulum. You need to have a good knee lift for this and step exercise outlined above should help for that as well. As for water, I hate carrying any of those water bottle thingie myself! I don't take water along the way usually; but, for example, when I do the long run with my girl on a hot summer day, I usually hide a water bottle along the way before hand. I would freeze the water bottle (make sure you take a small sip to make some room for freezing or the bottle may burst) and place it a couple of hours before the run so by the time we get there, the ice would melt yet the water is still icy cold. For a long long run, I may place it 2 different spots. Otherwise, find the route with a gas station or park with water fountain along the way. There was a HRM that attached to your finger (unless someone else already mentnioned...). Can't remember the name of it but a friend of mine used to work for them and they are one of the sponsors for NYC marathon. I can't remember how much it was either but worth checking it out. God, what was the name of it...??? You have flat feet because your structure is such OR you have weak arch and the arch sank down. Some of the Olympic champions had flat feet so it's not necessarily a bad thing (you may suffer a bit here and there... ). But if it's the latter, you'll need to strengthen your arch. Some of the best exercises for that is to pick up a wet towel with your toes or place the towel flat and open on the floor and put your foot on one end and, with your toes, not feet, slowly pull the towel toward you. Or put some marbles (or PET bottle caps) on the floor and pick them up with your toes. If you have weak arch, having supportive shoes may not help you because they would make your feet weaker and weaker. Instead, you'll need something of a nuetral shoes with preferably thinner sole. Thick bulky shoes will restrict the movement of your feet and, if anything, place too much undue pressure particularly on your arch. Once I had a pair of shoes and, as I run in them, my arch started to hurt. I noticed that the fore-part of the shoe was not quite flexible. I so made a couple of grooves to make it more bendable (flexible). Instantly, the pain in my arch disappeared. New Balance has some very good racing flats and the fact they come rather straighter last, they probably be a good bet for someone with flat feet; but make sure the shoes are flexible. They have to bend where your feet bend; in other words, around the toe area AS WELL AS the arch area. If you've found the shoe that fit you perfectly (NB411), stick with it. I didn't know if they were old shoes but I just googled it and, apparently they are available at Amazon (I didn't know they sell shoes as well???) for something like $30~50!!! That's a steal nowadays! Go try to buy as many pairs of this guy as possible before they completely disappear from the market (it happened to me before...). You'll have to think about it when they completely disappear... But, you know, tomorrow is another day! So are you really Goddess? If so, I've been looking for you! ;o) (don't tell my wife!)

Hey congrats on the bug!~ Your are on the beggining stages of a new you! through most of grade school i was overweight and dreaded the mile run in gym class. I could not run anywhere near a 1/4 mile. I couldnt imagine it! My uncle was a marathoner at the time and i didnt get how that was possible. Patiently however with alot of self-motivation... I was determined to turn my life around just like you. I did more than just run...to keep the buzz going i did alot of hiking, and i joined the gym. but running is my passion. Now.. 60lbs lighter, ive run 2 5ks, a 10k, and im training for my first half marathon this september! You can do it!