Forums >Running 101>Just a little help ..
The voice of mile 18
Tri Rule #1 of Triathlon Training/Racing - If Momma ain't happy nobody is happy
Lazy idiot
Tick tock
You'll ruin your knees!
""...the truth that someday, you will go for your last run. But not today—today you got to run." - Matt Crownover (after Western States)
well for "accurate" intervals you can do repeats at your local high school track. typically each lap is a quarter mile treadmills are sometimes convenient and easier to run on when the weather sucks though they can be boring i like halhigdon.com for his training plans check him out
Wow! Lots of info here. Welcome to RA, Derek! I understand your crave for accuracy, but I don't think it's something I'd worry about just now. Running on a treadmill will actually be more "accurate" in terms of pace than anything you'll get outside because you're mostly running at a mechanically determined speed. Outdoors and on your own, there will be incredible amounts of variation. That said, I'd highly recommend moving yourself outdoors and away from a TM as soon as possible. It's simply more fun. Also, you'll be able to know that it's you doing the running and not the machine. I think TM's a great for inclement weather running (I use them myself), but nothing beats outdoor running. Next, you're looking for a goal. There are many things you can choose, among them I would suggest a 5-k race. If you're not in it for the racing, I'd suggest slowly adding more time/distance to your regular runs and/or increasing the number of days you're going at it. Simply put, you want to get better at running? Run more. I also understand the desire to get faster. I've found that if I focus more on consistency and mileage that the speed increase comes naturally. It may not be the best thing to jump into running and head right for increasing your speed. When you first start running, it's an incredibly exciting time. I know, it wasn't too long ago for me. It's worth remembering that different body systems (cariorespiratory, muscular, skeletal) develop at different paces, and that it could be quite a while before your bones are ready to handle more intensity. So be careful, and listen to your body. Basically (you'll find variations on this mantra many places throughout RA)... run a lot, mostly easy, sometimes hard, do some hills. Oh... and have fun. Good luck!
Hi Derek, This is a great place to find a little help! Hopefully, lots of runners who have just gotten started in the past year will share their experences. These should be valuable to you, as those runners have recently been were you are and their experence will match up well with yours. If there is any way to get connected with others of like interest, I believe that is the best way to get started. Finding others who you can run with on occasion is a great way to get encouragement and learn more about what to do, not to do, etc. It is also a great way to get hooked into the accountability for getting out there. Running can be a highly social event (particularly in Nashville), maybe you can find a group near you. A good way to find a group is to check at the local running store...we're talking specialty running store here. Often those retailers will be a meeting place for runners to join up and have mid-week and/or weekend runs. Otherwise, take care to listen to your body as you make changes to your routine. I wouldn't worry too much about speed now. You should be running at a pace that might leave you a little winded, but definitely able to maintain a conversation. As you build a bigger mileage base, then you can get a better idea of what gets you blood pumping, that is whether you feel the need for speed or long and slow is better for you. Good luck and welcome, Lynn B
Welcome to running! I'm coaching "Beginning Women's Running Class" next month (it's an 8-week course) and am in the middle of putting some hand-out together including some easy tips and schedule. I've been quite fascinated with those beginning running programs, and I think C25K is wonderful and quite clever (the name?). However, there was something I felt missing and that's why I came up with my own based on C25K. I was just talking to a friend of mine about the influence of Arthur Lydiard on jogging. I was watching that NOVA marathon challenge program and, while I was very much touched (I'm a sucker for that kinda thing and am a big fan of Betsy!); I couldn't help but think; the fastest guy in that group, supposedly genetically gifted guy, did 4:09 something. Not a bad time at all for today's standard. They had a group of 12 people, I'd say, mostly early to mid-30s??? A couple of older guys... Most of them ran the full marathon in about 5:30~6:30 range with 40 weeks training. It's amazing to think that their FIRST long run was 2 miles! And 40 weeks later, they all (but one) ran 26 miles! That shows an incredible adaptation of human body. But at the same time, couldn't help but wonder... Lydiard had a group of 20 people--the youngest was 50, the oldest 74. They ALL had had at least one heart attack (some more) prior to this. 8 months later (32 weeks), 8 of them completed the full marathon. I very much doubt, though don't have the actual stats, that they were running very much slower than 4-hours... It is highly doubtful that they were ALL genetically superior to millions of people "running" the marathon today. It's got to be in the program. Okay, I digressed right from the beginning. Treadmill... Now with your question of whether running on treadmill is more accurate than running outside. I think running on treadmill is 10-times more accurate! Granted, it seems that the figures a very slightly off from machine to machine; brand to brand. But the numbers are cold-cut; it is what it is. On the other hand, running outside; temperature, wind, road condition and all those things will come in to play. In short, there's NO way you can accurately understand what you're doing outside. That being said, I personally think it's completely useless to worry about those details. As a matter of fact, I think it's no use letting treadmill dictate your training. I strongly suggest anybody, if they want to run on treadmill, to cover the screen so you have no idea what you're doing; just change the speed as you FEEL right. We all have biorhythm; day's condition and your stress level and all are different day to day. You might feel very comfortable running 5.8MPH one day; next day 5.2MPH might feel a struggle... If you try to slow down simply because you think 6.0 is too fast, I think you'll miss out a great workout; and with the same token, if you try to push the pace to up to 5.8 simply because you "felt it was easy 2 days ago"; then you'll be pushing too hard. You've GOT to learn to listen to your body; not machine, any machine even heart rate monitor and stop watch around your wrist. Perhaps HRM is a bit more reliable--I sometimes when I'm going slower than usual and still struggling, I'd chack my HR and see if they are higher than normal at slower pace. It most probably is (higher). Slow down. Don't try to stick to a certain pace just because you did it last week. Go by how you feel. Also, this might be off the topic but your time WILL come down once your fitness level improves. Once again, don't try to run faster progressively simply because you want to run 10-minute pace by certain time frame. Don't ever draw a line and say, okay, I'm running at 11:30 pace today; I want to be running 10 by the end of May so next week, I should be running at 11:20 pace... Let the pace come to you; don't chase it. If you do that, that (on the paper) is the only place your pace is getting faster. If you do that, as Lydiard used to say, that kind of program is "not even worth the paper it's written on."
Lia's Daddy
When it’s all said and done, will you have said more than you’ve done?
Just my two cents on treadmills... When I got back into running about a year and a half ago I was running exclusively on a treadmill at the YWCA. I started with running 2 miles for a week then bumped it up to 3-4 miles, always above 6 miles an hour and many times between 7 and 7.5. 8 weeks later I was in the Doctor's Office with a severe stress fracture. While I was injured I switched to a lot of Mt. Biking and road biking. I kept myself in good cardio shape. After my final check-up with the Dr., when he gave me the green light to begin running again, I went out for a nice easy 5 mile run (in hindsight, I now know that was to long). It felt great. Runing at my own speed and comfort level made all the difference. I have not gotten on a treadmill since. My injury was not caused by a treadmill and I am not trying to imply as much. My injury was caused by running at a pace that was not natural for me. Most of my training runs now are at about 10 m/m. The difference is that when my body feels the need to slow I can and then speed up when it feels right as well. A smart person would do that on a treadmill as well, I guess, but not me. To this day I will go out and run in the freezing rain before I get on a treadmill. I know that it is in my head but those machines scare me.
Vim
Derek, I was in a similar state as you last March. Just getting into running and wondering where to go next. For me, the best thing that helped me figure out where I wanted to go was to sign up for a race. In my case, it was a 5 miler that served pancakes at the end. I am not what you would call a competitive person when it comes to physical activities - for me it was about challenging myself - and of course, the pancakes. I found that not only did the "looming" race motivate me to continue and better my running - I also enjoyed the atmosphere of races. At races you will find people from all walks of life, all age groups, and all levels of running ability. I found that as slow as I was, I fit right in - but I also wanted to get more physically fit and faster. As others have said, increasing your miles - nice and easy - is a good recipe for success. Miles make speed. Don't sweat the details yet. Just run. Participating on Running Ahead is probably the biggest non-physical thing that has helped me. The support, motivation, and advice I got and get here have been a big part of my running journey. Another thing that continues to help me is membership in a local running club (or clubs as the case may be). There you will meet even more people doing the same thing you are. A lot of them have training groups that run together once or more per week. In addition, many clubs hold regular races that are available to you free or at a discounted rate. I've also volunteered at a few club races - not only did I get a chance to give back to running - I also got to meet a lot of great people and see running from another viewpoint. Hang in there - and welcome to RA.