Beginner Runner Question

[JCH]

This is how I interpreted Jeff Galloway as well.

Be sure you are reading up on his method, rather than just looking at the table. He suggests you do a run/walk/run based on your anticipated time. The chart is below:

7. Run-walk-run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

I am just trying to clear up misinformation here. Galloway literally has Run-Walk-Run trademarked, so to have people say he does not advocate for walk breaks is very strange. I have read his books, and used his method to get not only to 5k, but to half marathon, and will most likely use it again to get to the full marathon.

Perhaps Coach Charles can weight in with more specifics...?

 

[sissy_ib]

I added to clarify after my typo. I was afraid of confusing people.

If it works for you, great. I am just giving another option as I know for me, everytime I got up to the running about 5 minutes straight, I would quit. Since the OP is already having calf issues, Galloway may be better as it eases you in more and does not have the goal of running straight for 30 minutes that C25K has.

Then what is the goal?
With C25K the goal is to run a 5K.

 

[JCH]

Then what is the goal?
With C25K the goal is to run a 5K.

To finish strong, without huffing and puffing. He does not advocate for even strong runners to RUN straight through, but rather run 5 minutes, walk 1, or whatever pace they are comfortable with as you can see from the chart.

 

[sissy_ib]

Be sure you are reading up on his method, rather than just looking at the table. He suggests you do a run/walk/run based on your anticipated time. The chart is below:

7. Run-walk-run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

I am just trying to clear up misinformation here. Galloway literally has Run-Walk-Run trademarked, so to have people say he does not advocate for walk breaks is very strange. I have read his books, and used his method to get not only to 5k, but to half marathon, and will most likely use it again to get to the full marathon.

Perhaps Coach Charles can weight in with more specifics...?

Nothing wrong with any plan but I don't want to read a book to decipher a running plan. And the chart you put up makes no sense to me. I'm not trying to be rude, I just don't get it. I think you should use whatever plan works best for you.
You did say C25K is too complicated and it's really not to me at all. I just listen and run when it says and walk when it says. Different strokes for different folks is all.

 

[JCH]

Nothing wrong with any plan but I don't want to read a book to decipher a running plan. And the chart you put up makes no sense to me. I'm not trying to be rude, I just don't get it. I think you should use whatever plan works best for you.
You did say C25K is too complicated and it's really not to me at all. I just listen and run when it says and walk when it says. Different strokes for different folks is all.

When I said it is complicated, I was referring to the normal C25K plan, not the treadmill plan. Yes, the app can make it easier, but I, for one, prefer the repetition of the run/walk /run method.

And you do not have to read a book to interpret Galloway. Just reading the paragraph above the schedule tells you what you need to know.

I said that if C25K is working, then great, but that doesn't mean you have to dismiss other programs. As I said before, I tried C25K and it did not work for me, so I gave an alternativ for the OP in case she runs into the same issues.

I am not sure why you have to keep knocking the Galloway plan. He is, after all, the official training partner of runDisney, and is the person who does all of their training plans. If you do a 5K at Disney, you will see him speak beforehand. To completely dismiss him seems a bit bizarre to me. Yes, others prefer Higdon, Marathoning for Mortals, or even C25K, but to complete any of those, you would need to actually read a bit.

 

[sissy_ib]

When I said it is complicated, I was referring to the normal C25K plan, not the treadmill plan. Yes, the app can make it easier, but I, for one, prefer the repetition of the run/walk /run method.

And you do not have to read a book to interpret Galloway. Just reading the paragraph above the schedule tells you what you need to know.

I said that if C25K is working, then great, but that doesn't mean you have to dismiss other programs. As I said before, I tried C25K and it did not work for me, so I gave an alternativ for the OP in case she runs into the same issues.

I am not sure why you have to keep knocking the Galloway plan. He is, after all, the official training partner of runDisney, and is the person who does all of their training plans. If you do a 5K at Disney, you will see him speak beforehand. To completely dismiss him seems a bit bizarre to me. Yes, others prefer Higdon, Marathoning for Mortals, or even C25K, but to complete any of those, you would need to actually read a bit.

First I don't know any difference in a treadmill plan vs regular plan on C25K.
I run outside not on a treadmill. I hate treadmills.

Second, I did not completely dismiss him. But I also am not going to follow his plan. What part of me saying "use whatever plan works for you" is me dismissing his plan? Why are you dismissing C25K?

My goal is to run a race with no walk breaks. What you are saying about Jeff Galloway plan means I would not be doing that.

I don't care that he works with run Disney. That does not mean that people need to follow his plans to do a Disney event.

Third, people have been running marathons without him for quite a while. I'm sure I'll manage without buying any books. I didn't say I refuse to read. I said I'm not buying his books. There plenty of free information on the internet. The key it to find a plan that works for you. All I said was the Galloway method would not work for me.

 

[cseca]

As someone who's injured oneself after "training" for a 5k here are my 2 best tips:

1. Start SLOW... and I mean comfortable pace. Maybe even to the pace that you think is rather boring. Remember that if you have not exercised in awhile, your muscles and joints are not used to the pounding you will be subjecting them during your run. I know you'll be tempted to keep pushing yourself to get faster but please don't do it too quickly.
If you push too hard and get injured you'll be back to square one after having to stop to recuperate.
2. LISTEN to your body. If you hurt (as in pain, not soreness. You should be able to tell the difference) then stop. I don't believe in No Pain No Gain saying. Maybe No Sore No Gain. But pain is your body telling you that you have to slow down or stop.

Good luck!

 

[BearcatsFan]

I apologize - I did not mean to start a controversy on which program to use.

As someone who's injured oneself after "training" for a 5k here are my 2 best tips:

1. Start SLOW... and I mean comfortable pace. Maybe even to the pace that you think is rather boring. Remember that if you have not exercised in awhile, your muscles and joints are not used to the pounding you will be subjecting them during your run. I know you'll be tempted to keep pushing yourself to get faster but please don't do it too quickly.
If you push too hard and get injured you'll be back to square one after having to stop to recuperate.
2. LISTEN to your body. If you hurt (as in pain, not soreness. You should be able to tell the difference) then stop. I don't believe in No Pain No Gain saying. Maybe No Sore No Gain. But pain is your body telling you that you have to slow down or stop.

Good luck!

Thank you for this advice. I appreciate it.

 

[AB6876]

Thank you for all the advice, AB6876. What do you do on the stairs to stretch your calves? I've been using the wall (like a standing push-up, but with the calf stretch) and sitting on the ground, etc. I am interested in knowing about a stair stretch.

I also looked into a C25k program this weekend and am thinking of starting that soon, rather than doing my own "program". Hopefully it will get me ready to finally do the Diabetes 5k in my area.

Sounds similar, I stand on one step on the ball of my foot and hold on to the railing and slowly lower down. I use only one foot at a time to support most of my body weight. I started holding for a 50 count and would switch legs counting to 200 with each leg. Just be careful and listen to your body, if it hurts too much stop. You should feel the pull but it should not be painful. Really just put a lot of focus stretching your calves. For me it took maybe a month before they stopped hurting at all. But you do feel it progressively getting better with time.

 

[JCH]

First I don't know any difference in a treadmill plan vs regular plan on C25K.
I run outside not on a treadmill. I hate treadmills.

Second, I did not completely dismiss him. But I also am not going to follow his plan. What part of me saying "use whatever plan works for you" is me dismissing his plan? Why are you dismissing C25K?

My goal is to run a race with no walk breaks. What you are saying about Jeff Galloway plan means I would not be doing that.

I don't care that he works with run Disney. That does not mean that people need to follow his plans to do a Disney event.

Third, people have been running marathons without him for quite a while. I'm sure I'll manage without buying any books. I didn't say I refuse to read. I said I'm not buying his books. There plenty of free information on the internet. The key it to find a plan that works for you. All I said was the Galloway method would not work for me.

Look, as I said before, I tried C25K and found issues. The OP is already having issues running 1 min, so I offered an alternative. A good one, at that. All of his information is free on his website, so no book buying required.

If you want to run straight out, great, do that. I was offering advice to the OP. Not everyone, especially those who are not already in shape, can run 30 minutes in just 8 weeks without injury. It's just too much, too fast.

All I wanted to do as correct the incorrect information you gave about Galloway not having walk breaks. I am not sure how that spiraled out of control, but I wish the best to the OP in whatever she chooses.

And the difference is the treadmill version gives times of when to run. For examples 8:00-9:00 Run, 9:00-10:00 walk. The regular version is along the lines of 1/4 mile job, 1/4 walk, 1/8 mile jog, etc. Similar, but not exactly the same.

 

[Barefoot Princess]

Hello,

First, congratulations on overcoming your fear of treadmill and making that first step!
Second, I'm totally jealous of you getting picked for the Parade Grand Marshall - so cool!!

Anyways, I just wanted to share my 2 cents about starting out running:

1) Totally agree with the previous advices of going slow in the beginning.
2) Totally, totally agree with listening to your body advice! and I will add that don't wait too long to get a professional advice if you are in pain! When I started running, my right knee started to hurt after I was running for 6 months or so. I asked around, was told to ice it and it should go away. Iced it, and ran again and still hurt! Went to see PT and was told my IT band is very tight and my other leg muscles were too weak (common for beginner runner). So I did certain stretches and leg strength training - helped for a while, but then it came back again! Turns out (my chiropractor who has orthopedic background found out), my right foot bone was just a little off right beneath the ankle, and the impact load I was adding from running made the IT band problem worse. I got adjusted and sicne then it's been smooth sailing So don't be shy about asking for medical help.
3) As for C25K vs Jeff Galloway, I tried both and they are both good programs. Here's a very basic definition of the programs:

C25K: Sitting on a couch -> walking 30 minutes -> add small amount of running in 30minute walk -> increase the amount of running, decrease the walking in 30 minute -> running with no walking for 30 minutes -> running 5K (3.1 miles) with no walking

JG: Sitting on a couch-> walking 30 minutes (or so) -> add small amount of running by running 30 seconds and walking 60 seconds and repeating this for 30 minutes total (or so) -> increase the running as you become more fit but always taking walk break (such as, 1minute run/1minute walk to 2minute run/1minute walk) and repeating the cycle to your desired distance ->Whether you're doing 5K or marathon, JG method means run, walk, run, repeat till finish line. You'll jsut run faster and longer during your "run" portion as you improve, but the run is always followed by walk breaks.

C25K is distance specific (it's specifically for 5K) where as JG is about running method (that can be for 5K, 10K, half marathon, marathon). It's a bit apple to orange, which is why it may sound confusing when you compare. I think JG is a great method especially if you weren't always athletic (I was a kid who always got picked last in gym class) - it gives me mental mini goals to look forward to. On the other hand, to some people to have a 1 minute walk break between running is a mental stumbling block...once they walk it's really hard for them to start running again. So it depends on the person really. I'd say pick one and give it a good try, see if it works for you. If not, try the other way - they are both good.

Sorry for rambling too long - hope this helped a little. Good luck!

 

[MightyDuck001]

Thank you. Believe me, when I saw the guy take a header off the treadmill at the gym, I told myself I would NEVER run on one. Couldn't even take my hands off the handrails for the longest time after that. Then we quit the gym and bought a home treadmill, and the handrails weren't as long. I was scared to let go of them for quite a while, too. I do feel like it is a much better workout now that I'm not holding on anymore, as mentioned above by PP.

If I can do it, SO CAN YOU! Take the leap and do it! You'll feel so good about yourself and so empowered by conquering the fear - promise.

Once it's consistently hot out, I'm going to have think seriously about the treadmill. I saw one that mimics a boardwalk which is apparently good for you? It looked interesting. Hope everything's going well--I started C25K in January and then kind of started doing something not on a plan ('cause I can't follow directions to save my life) and it gets easier. You wouldn't believe it, but it gets easier. And a cute outfit never hurt. No numbers to back this up but I feel faster in polka dots.

 

[lisah0711]

The Galloway 5K program does prepare you for a 5K. He also has a 10K program as well as a beginning program. There are apps for the 5K and 10K program plus a ton of great info on his website www.jeffgalloway.com

Galloway also does all of the training programs for RunDisney. Here is a link to a RunDisney video where he explains his run/walk/run method. http://www.youtube.com/watch?v=L7zQFmzGi8o&lr=1&feature=mhum There are several other training videos that you might want to check out.

Jeff Galloway helped me to come back from a big disappointment and finish the inaugural Tinker Bell Half. I absolutely love his training programs and they've been a great success for me. YMMV.

Different things work for different people -- that is why there are lots of different programs out there.

 

[bumbershoot]

And a cute outfit never hurt. No numbers to back this up but I feel faster in polka dots.

I feel more worthy of being on the treadmill when I'm wearing *something* bright pink.


I don't have a fear of treadmills, but for the last year or three I've had a fear of my ankle collapsing while ON a treadmill! It's recently gotten strong enough (as I lost some weight) and I'm brave enough that I got back on one. Found a program on coolrunning that's yet another couch to 5K program; it's simple, explained properly, no app required, and I'm liking it.

If I'd found that Galloway site before the coolrunning, I would have quit. Can you say "incredibly confusing unless you read EVERYTHING"? (I don't want to read everything) Couldn't he put his links in order? Why have the Beginners article listed after the 10K article? Crazy.

Anyway, I like having something that tells me what to do and when to do it. I like knowing that tomorrow I'll be doing the 1st day of Week 2. Because otherwise, I'll just decide that my body isn't feeling like running will work, and I'll just keep on walking!