Runners - Tips for a Beginner??

[indimom]

A friend and I completed the Couch to 5K program a month ago or so. We ran our first 5k two weeks ago with a time of 35 minutes. So, we are running about an 11-12 minute mile.

We would like to begin training for a mini-marathon in May (Indianapolis). Every mini training program I have found is only a 12-16 week program. So, what do we do between now and January to prepare. We really feel like we need to build up a few more miles between now and January, but seem to have hit a hurdle. We have yet to complete a four mile run (with no walking). We have maxed out at 3.75 and some days we only manage two miles before we need to take walk breaks.

The only idea we have come up with so far is to continue running about 2-3 miles (three times a week) and add a repeat of the Couch to 5K program on the end of each days run. So we would be upping our distance to 5-6 miles, but would be run-walking the second half according to the C25K plan. Do you think this is a good idea?

Any other suggestions for increasing our overall mileage to about 6 miles regularly?? Or is there a website I can go to that has a plan like this?

Thanks for any help!

 

[runner_princess]

Check out the Couch to 10k - you can start at a few weeks into the program, and it will build you up to 6.2 miles.

 

[AmyBeth68]

First of all, congratulations on completing Couch to 5K!

As for working towards your mini marathon, my advice would be to do what we call "base building". Which is finding a really good weekly mileage and possibly adding in some speedwork and tempo runs. It sounds all very technical, but it's not that bad!

If for instance you are up to running 12 or 15 miles per week, maybe work yourself up to 15/20 miles per week (slowly using the 10% rule) and then add some different training into the mix. One day you could do a tempo run or speed play (fartlek) which essentially is doing interval running. Make sure you always have your long slow run in the week!

Runners World offers some great plans for both base building and half marathon training. So does Galloway and Bingham. You can google both of their plans and get some great information. The key is to get comfortable at your weekly mileage and push the speed a little but in a safe manner.

Finally....don't forget about cross-training...strength work, yoga, pilates, spin classes ANY of them add so much to your overall conditioning that they shouldn't be overlooked. Pick something that appeals to you and add it in a day or two per week!

GOOD LUCK!

 

[hops&dreams]

Yay - the MINI! It was my first half - did it last year when I was terribly un-prepared, but I still finished!

I'm not THAT much more prepared now, but... I would suggest doing what a pp said. There are additional programs that continue on the c25k path - bridge 2 10k, couch to half marathon... then there are TONS of training plans - Higdon, Galloway... Higdon has a couple of little plans that keep you going in between... There's winter training, which is 13 weeks to get you through the winter. Then there's spring training, which is 12 weeks to prepare you for your main training plan.

You'll also find that on the Mini's site (e-training tab), there's a "pre-training" training plan. I think it starts at the beginning of december? It's a little 6 week plan that gets people walking before they start training for the Mini.

I'm only finishing up my first week of c25k. I'm hoping to go the Wine at the Line (Bargersville) in Oct, and maybe the 5k at the Monumental in Nov (downtown Indy). I just did the Inaugural Indy womens half, and that was HOT, but fun.

Good luck in your training... I'll be running the mini too! (a little advice that I wished someone would have given me last year... every once in a while when you're doing your 2.5 miles around the speedway, when your one ankle starts hurting from the bank of the turns, turn around and walk backwards for a little while. It helps!)

Hope at least some of this info helped! (from your fellow central indiana-an. Since I went to Purdue, I hate calling myself a hoosier!)

 

[indimom]

Thanks for the tips everyone. I checked out a couple of the sites and I think we've settled on the Hal Higdon 10K program. This should get us to the end of December. Then we will move on to his Mini program. (The plans with intervals and speed training seem more confusing to this beginner ).

And, hops&dreams, thanks for the tip on the track. I was worried about that already.
There is a highway we used to run near our home, but it's got a lot of traffic so we have to run facing the traffic. And the road is sloped for the curves to start with, plus the median has more slope for runoff. It was really doing a number on my leg and we couldn't turn around to give it a rest, so we gave up on it. It's a bummer because in all other ways it's a great run: a few long low grades, a nice sized median, smooth and flat etc.

Thanks again everyone. Any other advice still accepted and appreciated!!!

 

[hotblooded]

The only advice I feel qualified to give is slow down. If you race at an 11-12mm pace, you can train at 13-14mm for your longer distances. With more mileage, your speed will improve.

 

[Tinkerboy00]

Great advice from everyone!!

Congrats on your first 5K!

 

[indimom]

Thanks again for the tips.

We're trying to work on slowing down (another friend pointed this out as well). We still aren't very good at estimating our pace and we sometimes have difficulty finding a pace we are both comfortable at; but, we're working at it.

 

[disbabyndaddy]

Another Indy resident here...I was happy to find this thread! I *just* started running about three weeks ago...well, trotting is more like it...as part of my Weight Watchers maintenance plan. I can't say that I like running yet, but I certainly do feel accomplished when I'm finished!

So far, I've just stuck to our neighborhood (1mile loop) or the Greenways trail nearby, which is 1.8 miles long. Since I don't ever plan to run the Mini, my run is more about how long (in duration) I can go instead of how far. Just wanted to say thanks for the tips and good luck with your training!!

 

[indimom]

Another Indy resident here...I was happy to find this thread! I *just* started running about three weeks ago...well, trotting is more like it...as part of my Weight Watchers maintenance plan. I can't say that I like running yet, but I certainly do feel accomplished when I'm finished!

So far, I've just stuck to our neighborhood (1mile loop) or the Greenways trail nearby, which is 1.8 miles long. Since I don't ever plan to run the Mini, my run is more about how long (in duration) I can go instead of how far. Just wanted to say thanks for the tips and good luck with your training!!

Glad to have ya and glad you got some good tips out of this! My friend and I just started running back in May?? I think. I was completely shocked to find out "I don't hate this." She may have been even more surprised than me. When I first asked her about doing the Couch to 5K, she laughed and said "That's too much like work." But we're coming along and having a good time with it.
We had a GREAT run last night. Four miles in 43 minutes. I can't believe it. And we only quit because we didn't want to overdue it and it was getting late and dark. But, we were feeling great.
Good Luck everyone with your training no matter how far you plan to go. It's worth it!

 

[disbabyndaddy]

Glad to have ya and glad you got some good tips out of this! My friend and I just started running back in May?? I think. I was completely shocked to find out "I don't hate this." She may have been even more surprised than me. When I first asked her about doing the Couch to 5K, she laughed and said "That's too much like work." But we're coming along and having a good time with it.
We had a GREAT run last night. Four miles in 43 minutes. I can't believe it. And we only quit because we didn't want to overdue it and it was getting late and dark. But, we were feeling great.
Good Luck everyone with your training no matter how far you plan to go. It's worth it!

I've discovered the same -- "Uhh, I don't HATE running" -- but I don't love it yet. BUT, I know it is good for me, and I'm happy and proud I can consistantly run 25 minutes without stopping. (Speaking of which...I need to find some motivation to get out there this morning before it rains since it is cool!)

Thankfully, my singer's lungs seem to be serving me well, and I don't get out of breath very often. My legs give out before my lungs do even though I'm not going fast or hard. More than my muscles, my hips seem to be the most sore when I'm done, even the next day. I stretch before and do a 5 minute warm-up walk, but my hip joints feel achy in the "after" period. I've never had hip trouble before, so I assume it is the running. Any tips for losening them up or soothing them after the run?

Speaking of which, here come the dark clouds -- looks like no run for me this morning!

 

[John VN]

I've discovered the same -- "Uhh, I don't HATE running" -- but I don't love it yet. BUT, I know it is good for me, and I'm happy and proud I can consistantly run 25 minutes without stopping. (Speaking of which...I need to find some motivation to get out there this morning before it rains since it is cool!)

Thankfully, my singer's lungs seem to be serving me well, and I don't get out of breath very often. My legs give out before my lungs do even though I'm not going fast or hard. More than my muscles, my hips seem to be the most sore when I'm done, even the next day. I stretch before and do a 5 minute warm-up walk, but my hip joints feel achy in the "after" period. I've never had hip trouble before, so I assume it is the running. Any tips for losening them up or soothing them after the run?

Speaking of which, here come the dark clouds -- looks like no run for me this morning!

Not meaning to put a kibosh on your running, but maybe running is not what you should be doing. Running is a motion that puts a great amount of stress on the body and can result in injury. Fast walking can be more beneficial than running while being easier on joints and muscles. Walking might not have the EGO stature running has but who cares if you can get out and do a marathon and feel good after. If you decide that running is really what you want to do, see a professional about your hips before damage is done.

BTW, I am 61yo with bad knees and have walked a half marathon in 2:06:16 so fast walking might be something for you. Good Luck!

 

[ChimneysweepGeorge]

Thankfully, my singer's lungs seem to be serving me well, and I don't get out of breath very often. My legs give out before my lungs do even though I'm not going fast or hard. More than my muscles, my hips seem to be the most sore when I'm done, even the next day. I stretch before and do a 5 minute warm-up walk, but my hip joints feel achy in the "after" period. I've never had hip trouble before, so I assume it is the running. Any tips for losening them up or soothing them after the run?

I have a huge tip: Stop with the stretching!
If you don't want to take my word for it as an RRCA certified coach, Google the topic. At the *very* best, stretching provides no benefit before a run. You want to keep the warm up but stretching is best approached as a separate activity from your actual runs.

The most common cause of hip pain is ITBS. It's very frequently what's called an "overuse" injury, meaning you are trying to do too much, too soon. John's suggestion has serious merit. New runners find it easier to remain injury free if they embark on a walking program first. The rest of your body will adapt to the stresses of running LONG before your bones, joints and connective tissues will and walking gives all of this stuff a head start.

 

[virginiamama]

I love walk breaks. I normally run 1 mile, and walk slowly (Galloway) for 30 seconds or 1 minute. When I pick my run back up, my legs feel refreshed as if I am just starting my run.

As far as pacing, I measure my route on itouchmap.com item #9 Measure Distance. I know where my half-mile marks are, so I can tell if I am going to fast/slow at the half-way point and either pick it up for the second half of the mile, or slow it down.

When I run for speed, I only go about 3 miles at a quicker pace. When I add distance I run slower and make sure I don't go over the pace I plan on by incorporating walk breaks. If I want to keep up 12 minute miles throughout the run, but I end up finishing the first mile in 11:00, then I'll walk the next 1:00.

I think Galloway recommends two short runs during the week and a long run on the weekends. And also to only add a little bit of distance at a time to avoid injury.

 

[indimom]

Thanks again everyone!
Now, I'm glad we were walking for over year before starting the running, that may have made all the difference in why this is going well for us.
And thanks for the stretching tip as well. I would have never guessed that one and never came across it in any of my research.

 

[disbabyndaddy]

Not meaning to put a kibosh on your running, but maybe running is not what you should be doing. Running is a motion that puts a great amount of stress on the body and can result in injury. Fast walking can be more beneficial than running while being easier on joints and muscles. Walking might not have the EGO stature running has but who cares if you can get out and do a marathon and feel good after. If you decide that running is really what you want to do, see a professional about your hips before damage is done.

BTW, I am 61yo with bad knees and have walked a half marathon in 2:06:16 so fast walking might be something for you. Good Luck!

Thanks for the tip. Don't get me wrong...I'm not in PAIN. I think my legs and joints are still getting use to running. Of course, I've wondered if I shouldn't just stick to walking -- I walk a 15-minute mile, a pace I can keep up and go quite a ways if I have the time.

I have a huge tip: Stop with the stretching! If you don't want to take my word for it as an RRCA certified coach, Google the topic. At the *very* best, stretching provides no benefit before a run. You want to keep the warm up but stretching is best approached as a separate activity from your actual runs.

The most common cause of hip pain is ITBS. It's very frequently what's called an "overuse" injury, meaning you are trying to do too much, too soon. John's suggestion has serious merit. New runners find it easier to remain injury free if they embark on a walking program first. The rest of your body will adapt to the stresses of running LONG before your bones, joints and connective tissues will and walking gives all of this stuff a head start.

Huh...I've never heard *not* to stretch. Thanks, too, for the info. I've been walking (at some distance, often several miles a day) since April when the weather got nice and lost 40 pounds in Weight Watchers from January-July. Now that I'm on Maintenance and eating more each day than when I was losing, I figured I should ramp up my exercise by giving running a try. (I own an elliptical and use it during the winter...get along fine with it.)

Thanks for advice, all!

 

[John VN]

Stretching has greater benefits after you are done with the activity. If you go at it from the git-go, you can pull non-warmed up muscles, ligaments and tendons causing big time damage. If you feel the need to stretch, warm everything up with a little walk/jog then stretch.

I never stretch. Just head out by pacing myself and then get going. Usually takes me 3 to 4 miles walking to warm up and longer bicycling.

e.g. I went out today for a 33 mile bike ride and after 5 miles I was feeling good. After the ride I was able to get into a 10m/m walking pace for a quick 3.4 mile walk and felt great. If I didn't bike it would be 3 to 4 miles walking at 10:30-11:00m/m pace before things jelled.

You have to find what's comfortable for you.

 

[ChimneysweepGeorge]

Stretching has greater benefits after you are done with the activity.

Even then, it depends on the activity.
Stretching after a race or a long run it's fairly easy to turn micro-tears into plain ole tears. Take a slow jog and/or walk to cool back down if you want to lessen the delayed onset muscle soreness.

 

[John VN]

Even then, it depends on the activity.
Stretching after a race or a long run it's fairly easy to turn micro-tears into plain ole tears. Take a slow jog and/or walk to cool back down if you want to lessen the delayed onset muscle soreness.

Stretching relating to running....

http://www.iawr-connect.com/training/stretching/

with the opposing opinions.

 

[ChimneysweepGeorge]

Stretching relating to running....

http://www.iawr-connect.com/training/stretching/

with the opposing opinions.

I didn't get opposing out of that really. Dr. Anderson (who is a noted researcher) had an opinion and then there was everyone else cited. The conclusion of the article was:

"Although some runners find that light stretching after running or later in the day feels good, its benefits are somewhat tenuous and with risk. We believe that your non-running time is better spent on cross-training and a running-specific strengthening program, both of which will improve your running and resistance to injury."

This is pretty much the conclusion that my reading had given me when I returned to running (and I originally started running back in the 20 minutes of stretching days) and this was emphatically reinforced in my recent coaching certification class given by exercise physiologist and chairperson of the RRCA's coaching committee Patti Finke.