Recommended training progs for the new and horribly unfit? (Read 1287 times)

the couch to 5K program on coolrunnings.com seems to be a sensible, well-liked program Jeff Galloway also has a run/walk training program on his website: http://www.jeffgalloway.com

Kate, I'm new to the boards as well, though not so new to running. If you can already run 20 mins pretty comfortable then you could probably run a 5k, so I'd skip the couch to 5k program. I would pick up a book at your local library. my favorite is Daniel's running formula, but Pete Pfitzinger and Hal Higdon (sp?) are also good as well. All the programs out there are going to very similar, but check out a bunch and pick the one that gels with you. I think the books are better then just finding a training program on the web, because the books will tell the science behind what your are doing so can understand what workouts you need to do and why you do them. If you really want to get serious you need to why you do things so you can start to tailor plans to your individual needs. Dan

Hi everyone, I'm new to the board and new to running. Have spent my entire life convincing myself I'm rubbish at all things physical, but have recently discovered a love for running and am determined to work on it!! Problem is I don't really know where to start without doing myself an injury. I weigh 124lbs, and so far can run 20mins at a comfortable speed on the treadmill. Outside is another story though - concrete pavements are a killer! Can any of you more experienced types recommend a sensible starter programme for someone who intends to get serious about the sport? Thanks!

Walking is an excellent replacement for running, especially on tough hill/mountain trails, where you will have a chance to work on your stabiliser muscles, increase your aerobic capacity and toughen your bones and joints. Remember that while it might take 3-4 weeks for your muscles to get used to a particular activity level, your bones and joints might need 6-8 weeks instead.

I love researching programs for running and different ways of measuring progress. • running for 1 hour is more beneficial than running twice for 30 mins (it has to do with metabolizing and training your muscles for endurance)

That's not exactly true. Running twice a day has its advantages. You put less stress on your body so you can recover quicker and possibly put in more mileage and more or better quality work. Though most coaches agree that you don't need to start doubling until you are doing high mileage, say at least 50 a week or so.

Alright, here's the basics: o Being new, there is absolutely nothing wrong with mixing walking and running. o As you continue running, you will start to increase the time/distance spent running. As a safety limit, no more than 10% of the week's total volume. o You'll see a lot of terminology thrown about (LT, intervals, fartlek, GU, tempo, etc etc blah blah blah ad nauseum). For now, you don't need to be real concerned about a whole lot of it. o Get a decent pair of running shoes. Go to a real running store that specializes in running, have them watch you run, and don't feel bad about trying on as many shoes as necessary to find the right ones. o Listen to your body. It knows a lot. If it's tired, it'll tell you. If it's not happy, it'll tell you. Aches and pains are part of running. Sharp stabby pains are not. Learn the different messages your body is telling (random gripes about exercising vs. real problems). This is invaluable as you start to run more. o Ask lots of questions. No matter how silly it seems, someone, somewhere, probably has the same question as you, and is afraid to ask it. Don't be. We all started somewhere. This board is probably one of the nicest I've ever come across. I haven't seen anyone jump on anyone else (except in a light-hearted, fun manner). The people here are knowledgeable, and more than willing to share what they know with others. o Lastly, Jeff's a dirty hippie, JakeKnight's a smelly monkey. They're both mostly harmless.

Thanks everyone, some really helpful tips there. Will be sure to give a few of them a go and see what works for me. Beat my personal best again today, easily. Had to force myself to stop...8 hours solid in a darkened classroom on a sunny day had me screaming for a run within minutes!! Seriously haven't felt this good since I discovered chocolate...it's true what they say about endorphins! Thanks again for the advice and happy running to you all.

...Jeff's a dirty hippie..

I resemble that remark. JK, you forgot the part about how you have to skip out on the Tom King Half Marathon because it's flat and fast and only run hilly, freezing, wooded courses like the Monkey and Frostbite. You missed a good shot at a PR today. And as for training, I'll just say that as I gain more experience in running I'm slowly overcoming the idea that to be fast you have to run hard every day. Much more important than effort in the short term is consistency over the long haul. Consistency is found by integrating running into the other aspects of your life--so that you can head out the door with some anticipation most days. Find that, and you'll have found your ideal training plan. I'm not saying just run easy--some days, for me, what creates anticipation is the idea that I'll have to run hard on the track. But that's me and that's what my running goals demand. Figuring out those two things: who am I? and what are my running goals? Those are up to you to experiment with. Good luck with the experiment--it's one worth making!