Tips from those of you that are runners

[TLHB70]

I exercise regularly, most of the time 5 days a week, but sometimes 4 days. I have gone through the complete P90X program. Now I usually do two to three days of weight training and two to 3 days cardio. Each workout is about an hour long. My cardio is on my elliptical; I use a Precor so it is a good quality elliptical. On my cardio days, I do the interval program for 45 minutes then have my 5 minute cool down. Oh yes, one more thing....I am 41 years old. I am telling you all of that so that you can understand where I am on a fitness level.
I have a dear friend that is moving here to NC next month, at the end of May. She is a runner. She just completed her first half marathon. She loves to run. She is moving here because my DH hired her DH. Because she is moving, she is leaving all of her running buddies. She has begged me to start running with her so that she will have someone to run with in her new hometown. I decided to give it a try. Best of all, my younger DD decided to to give a try with me so I have a running buddy now. My DD does not work out on a regular basis. She hates PE and all things sports. She knows that she needs to do more so that is why she decided to start.
We went to a local sports store for our shoes. They put us on a treadmill to check our run and picked a shoe that best suits each of our feet/run style. I got Mizuno Wave Rider and she got Nike Zoom. We downloaded the C25K app on our iPhones, and we started yesterday!!!! So yesterday was Day 1, with a run/walk interval. I know that each day will be building up. We did fine yesterday. DD is hurting a bit in her leg muscles today. I mainly noticed it in my shins. I guess that is to be expected because the elliptical is such low impact.
I am sorry this went so long. I just want to ask for tips to help make the transition into running easier. Tips on what works best for you. I especially want to make it smooth for DD. I am so excited that she is doing it! I want to encourage her and help make it fun. She told me yesterday after the run....."I can't believe people do this for fun." I want to make it fun for her so she will keep it up. She wants to keep it up; she wants to do it. I want to encourage her and help her.

 

[PrincessRhi]

What made (and makes) it fun for me was knowing I had a race to train for. Quite honestly, I don't think I enjoy running enough to want to do it without an end goal.

Do you have any upcoming 5k's that coincide with the end of your training? Maybe once she sees how exciting races are, she'll want to push herself to either train for a faster time or longer distance?

And as far as the pain goes, it's to be expected at first, but once she gets into the swing of it and builds up those muscles it should go away. Also, anything that can help out with the pain-- stretching, advil, foam rollers, biofreeze, ice (or sitting in the ocean/pool if you have one near you, or the tub with cool water) is all good. I used to have these cold wraps that I'd put along my shins and sit my hamstrings down on ice bags post-run, and that helped a bit. Obviously, if there's really something wrong and the pain is horrible, get it checked out.

 

[DisneyRunner2009]

TLBH70, glad you got the correct shoes for your gait. That should help reduce the shin pain. The incorrect shoes can attribute to shin splints. When I started running, I walked for 25 minutes then ran for five minutes. I did this workout every other day. Then the following week, I walked for 23 minutes and ran for seven minutes. Each week I decreased the walk time and increased the run time, until I was running for a half hour straight. Then, I started to increase the mileage I would run. Progress slowly to avoid injury.

 

[FireDancer]

Well, the first thing I'd say is the soreness is normal. I actually like that soreness after I do something new because it shows I am working muscles differently than I am used to.

The two things I would tell any new runner (after getting proper shoes which you already did) is to increase your mileage slowly and expect bad runs. There is a general rule about increasing mileage that I tell new runners. It is the 10% rule. Using the C25K program pretty much takes care of this and it generally means don't increase the distance of your longest run more than 10% or you weekly mileage more than 10%.

As for the second, there are a lot of factors that can make for a terrible run. Weather, hydration, what you ate that day or the night before, stress levels, and as a woman you have some additional variables. When you have a bad run don't let it discourage you or your daughter. In fact I've learned more from many of my bad runs than my good runs.

Have fun and enjoy.

 

[TLHB70]

What made (and makes) it fun for me was knowing I had a race to train for. Quite honestly, I don't think I enjoy running enough to want to do it without an end goal.

Do you have any upcoming 5k's that coincide with the end of your training? Maybe once she sees how exciting races are, she'll want to push herself to either train for a faster time or longer distance?

And as far as the pain goes, it's to be expected at first, but once she gets into the swing of it and builds up those muscles it should go away. Also, anything that can help out with the pain-- stretching, advil, foam rollers, biofreeze, ice (or sitting in the ocean/pool if you have one near you, or the tub with cool water) is all good. I used to have these cold wraps that I'd put along my shins and sit my hamstrings down on ice bags post-run, and that helped a bit. Obviously, if there's really something wrong and the pain is horrible, get it checked out.

Thank you for your feedback. The friend that is moving here suggested doing a 5K too. I wondered, though, about it doing it in June or July. Will that be too hot? I know that sounds silly, but I do my workouts early morning, around 7:30, before the heat gets too bad. I guess the race would do that too, right?

I like the idea about the cold wraps. That sounds great to me right now! I might go get some this evening! No DD's pain is not too horrible. I asked her to rate it on a scale from 1 to 5, and she said a 2 to 3. She said it was not too bad. She just knows she had to build up to it. I know the cold wraps would feel good to her now too.

 

[TLHB70]

TLBH70, glad you got the correct shoes for your gait. That should help reduce the shin pain. The incorrect shoes can attribute to shin splints. When I started running, I walked for 25 minutes then ran for five minutes. I did this workout every other day. Then the following week, I walked for 23 minutes and ran for seven minutes. Each week I decreased the walk time and increased the run time, until I was running for a half hour straight. Then, I started to increase the mileage I would run. Progress slowly to avoid injury.

Yes, the C25K app had us doing 60 seconds of running and 90 seconds of walking, alternating that the whole time. That helped tremendously.
I know that tomorrow it will increase a bit to build us up.

The sports store also made us custom fit insoles; they said the arch support would help. They are called Footbalance Insoles. Do all of you agree with this? I bought them because I wanted to do all I can to help our bodies adjust to the running. This is what their web site says about these insoles:
http://www.trysports.com/product/product/98

 

[TLHB70]

Well, the first thing I'd say is the soreness is normal. I actually like that soreness after I do something new because it shows I am working muscles differently than I am used to.

The two things I would tell any new runner (after getting proper shoes which you already did) is to increase your mileage slowly and expect bad runs. There is a general rule about increasing mileage that I tell new runners. It is the 10% rule. Using the C25K program pretty much takes care of this and it generally means don't increase the distance of your longest run more than 10% or you weekly mileage more than 10%.

As for the second, there are a lot of factors that can make for a terrible run. Weather, hydration, what you ate that day or the night before, stress levels, and as a woman you have some additional variables. When you have a bad run don't let it discourage you or your daughter. In fact I've learned more from many of my bad runs than my good runs.

Have fun and enjoy.

What do you suggest about eating before and after a run? I usually eat a energy bar about 20 minutes before my normal workouts. Does that still hold true for running? I know that hydration is important. We did not carry water with us on the first run. We have to figure out a way to carry it, though, for future runs.

 

[PrincessRhi]

Thank you for your feedback. The friend that is moving here suggested doing a 5K too. I wondered, though, about it doing it in June or July. Will that be too hot? I know that sounds silly, but I do my workouts early morning, around 7:30, before the heat gets too bad. I guess the race would do that too, right?

I like the idea about the cold wraps. That sounds great to me right now! I might go get some this evening! No DD's pain is not too horrible. I asked her to rate it on a scale from 1 to 5, and she said a 2 to 3. She said it was not too bad. She just knows she had to build up to it. I know the cold wraps would feel good to her now too.

These are the ones I use-- two per leg (I have 16" calves and it goes from knee to ankle): http://www.cvs.com/CVSApp/catalog/s...3&navAction=push&navCount=1&no_new_crumb=true I love these things. You don't even need to refrigerate them (but if you do, it's a lot colder).

I just moved to Florida from Boston a few months ago and being dropped directly into the heat has been killer for me. I ran my first 5k since moving down last Wednesday, and it was a 7pm 85 degree nightmare. But it wasn't as bad as I let myself think it was going into it. The key for me is hydration. As long as I've planned enough in advance where I get a good mix of water and electrolytes, the heat sucks but isn't impossible to run with. On the really hot days, I try to carry water and Clif Blocks (or some other gel electrolyte) just in case I find myself needing it.

I'm also going to echo the learning aspect of a "bad run" that FireDancer brings up. Definitely don't let a bad run frustrate you. When you're just starting out, you're really venturing into an unknown. You don't know what your body can do until you're in the situation. I'm not a good runner by any means of the word, but most of what I've learned has been from when I'm ready to throw in the towel and never run another mile again. Damn those medals for keeping me going.

 

[TLHB70]

These are the ones I use-- two per leg (I have 16" calves and it goes from knee to ankle): http://www.cvs.com/CVSApp/catalog/s...3&navAction=push&navCount=1&no_new_crumb=true I love these things. You don't even need to refrigerate them (but if you do, it's a lot colder).

OOhh. These look great! I have a CVS about a mile from me!

 

[snickerboo]

I think you're doing many things right. My dd uses the Mizunos Keep doing the run/walk. It's a gradual process. In a week or two, you'll be able to run the whole thing. Then you'll be able to add distance. Music helps make it more fun. Journal what you do so you can track your improvements. You can just carry a water bottle in your hand or you can buy either: a) a hydration belt that carrries water bottles or b) a hand held grip. I like the hand grip thingy but, as with all things running, it's all about personal preference.

Did you ladies remember to stretch afterwards? Lots of good stretching is key to not having next day sore muscles. Look up online hamstring stretches, achilles stretches, quads, (any runner's). I could describe them but you can probably find better descriptions from googling it.

I also agree with the goal race. June or July can be hot but most races go off early a.m.

Happy running!

 

[FireDancer]

What do you suggest about eating before and after a run? I usually eat a energy bar about 20 minutes before my normal workouts. Does that still hold true for running? I know that hydration is important. We did not carry water with us on the first run. We have to figure out a way to carry it, though, for future runs.

Well, I usually run in the evening so I have eaten throughout the day. I try to wait 2 or 3 hours after eating anything bigger than a Cliff bar or banana. Often in the morning I don't eat anything.

As for taking water, I never do. Depending on the time of year and weather I can usually go about 10 miles before I need water. What I do is put a water bottle and maybe a packed of GU in my mail box and run past my house.

For example, I have a 10 mile race this coming weekend and I wanted to get a fast training 10 miler in on Thursday after work. Since I was going to go out for a relatively fast run and wanted to come in under 65:00 minutes I decided I was going to do 6 miles, swing back past the house to grab a drink and packet of GU out of the mail box, and then finish with the last 4. I have found this to be the best way for me. On long runs I might swing by twice or even three times (like after 8, 13, and 18 for a 20 miler).

Really when it comes to what you can eat before a run and how much it is so different for everyone that you really should just experiment. Maybe try a bagel with peanut butter (all natural of course) an hour before. If you feel fine but need more energy maybe add a gel packet. It really is a matter of just trying things and listening to your body.

 

[TLHB70]

Thanks so much for the information!

PrincessRhi, I went and bought the cold wraps from CVS. We will have them on hand now if needed. Also, I have to admit that we did not stretch after the run. We did stretch before it, but not afterwards. Shame on me for making that mistake! I know better. I always stretch after my weight training days. I am not sure why I did not remember to do it after the run. I will definitely make a point to do it after the next run.
Our next run is today. We had intended on running this morning, before school. However, it is raining here this morning. So we will have to do our run this afternoon. The weather forecast shows the rain clearing out after lunch time.
FireDancer, I guess we will have to experiment with the eating, as you suggested. Today will be a good day to find out since we will have to run after school, in the afternoon. We both will have eaten before, but I will try to time it so it is at least a couple of hours after eating.

I am excited to see how today goes. Little by little, step by step.....we just have to keep it up and we will get there!

 

[Ariel484]

I think you're already doing a great job by getting fitted for proper shoes and following the C25K app. I, like many others here, am a graduate of C25K...it works!

The biggest thing I would suggest, along with a PP pointing out that you shouldn't increase your mileage too quickly (which should be a problem as you are following C25K) would be to not worry about speed just yet. You want to be completing these workouts comfortably, get to running that 30 minutes straight, and then go from there.

The time of day that races start will vary, so if you want to find a morning 5K in the summer, I'm sure you can do that. I agree that having a race to train for is very motivating!

I'm surprised that they fitted you for both shoes AND insoles. That seems a little odd to me. If they fit you properly for shoes it doesn't seem like you should need the insoles as well. But one thing you need to learn about running is that different things work for different people, so maybe they'll work for you and your daughter. The whole "different things work for different people" also applies to food, I think. You'll just have to try different things to figure out what you like. For me, I like to have 2 pieces of toast with peanut butter before a short run. If it's longer, I'll have a bagel with peanut butter (both about an hour before running). If you want to carry water with you I think the rule of thumb is to drink 2-3 ounces every 15-20 minutes.

Good luck, and don't be discouraged by any soreness! It'll go away eventually.

 

[PrincessRhi]

Thanks so much for the information!

PrincessRhi, I went and bought the cold wraps from CVS. We will have them on hand now if needed. Also, I have to admit that we did not stretch after the run. We did stretch before it, but not afterwards. Shame on me for making that mistake! I know better. I always stretch after my weight training days. I am not sure why I did not remember to do it after the run. I will definitely make a point to do it after the next run.
Our next run is today. We had intended on running this morning, before school. However, it is raining here this morning. So we will have to do our run this afternoon. The weather forecast shows the rain clearing out after lunch time.
FireDancer, I guess we will have to experiment with the eating, as you suggested. Today will be a good day to find out since we will have to run after school, in the afternoon. We both will have eaten before, but I will try to time it so it is at least a couple of hours after eating.

I am excited to see how today goes. Little by little, step by step.....we just have to keep it up and we will get there!

I'm so excited for you guys! I hope you have a great run this afternoon!

 

[snickerboo]

As for taking water, I never do. Depending on the time of year and weather I can usually go about 10 miles before I need water. What I do is put a water bottle and maybe a packed of GU in my mail box and run past my house.

I love this suggestion as I'm not a big "run with water" person either and, same, I only seem to need it if it's more than 10 miles or hot.

 

[Qltrgrl2]

Definitely sign up for a local race. There are many choices and the entry fee, especially for a 5K is quite reasonable. That would give your daughter a fun thing to look forward to. Last July 4, I ran a 5K at 8:00am and while it was very hot, there were lots of other runners and the end of the course had a firehose to cool you off. It was really fun! I am also in NC and use Try Sports in Wilmington for all my running shoes and other supplies.
Good Luck and enjoy running with your daughter!

 

[justcruisin]

It's amazing how different running is on your body versus another workout. I've kickboxed for a few years, we'd get newbies that could run and run but couldn't last 30 minutes kickboxing.

So much of running is mental, I struggle but it is absolutely amazing how your running will improve over a pretty short period of time.

I went 4 miles (54 minutes) last weekend but 6 weeks ago I couldn't have imagined it.

The feeling I get after running is different than the feeling after a step or spin or boxing class ... it's BETTER.

Yes .... you definitely need a running goal. Sign up for a 5k, or maybe a half at Disney!

 

[TLHB70]

Well, we ran day 2 yesterday. DD had to stop about 22 minutes into it because her feet were hurting. She said she thinks it was those custom arch support insoles because she said it felt like something jabbing up into the middle of the bottom of her foot. She said it felt like something was forcing her feet to curl. I told her to stop running once we reached the house, which was about 22 minutes in, and I finished the rest of the time without her. Really she only missed one run segment. She is going to try to do day 3 tomorrow. She has taken the arch support insoles out of her shoes and put the regular Nike insoles in. She is going to try to do tomorrow's run with those and see how it goes. I will take the insoles back to Try Sports on Saturday. If these shoes still hurt tomorrow I will look at getting a different pair of shoes for her on Saturday as well. I did fine on day 2. As a matter of fact, I did not hear the beep/alert for the start of the 5 minute cool down, and I ran for some of it. I got curious about my time when I went into a new song on my playlist. I thought that I should have been at the cool down so I looked at the program. It showed me with a little over 2 minutes left for cool down. That means I ran at least 2 minutes of my cool down time along with the regular 1 minute run segment. I was encouraged by that.
Yes, I will try to find us a 5K to run. There is one that I would LOVE to do, but it is May 19. I will still be a month away from completing the program. This is the 5K I would love to do....http://events.carolinashealthcarefoundation.org/site/TR?fr_id=1280&pg=entry As you can see in my signature, I am a HUGE Panthers fan. I think getting to run in their stadium would be awesome. I just don't believe I will be ready by then. I wish I could make it, though.
My shins did not hurt nearly as bad after this run. They did not bother me at all while running. I just noticed the pain after the run. Today I really am not noticing it at all. I am happy about that. DD is not hurting in her legs today either. We just stretched longer before the run yesterday, and we stretched thoroughly after it as well. I am feeling great about it all! I am excited!
Thanks for the tips and words of encouragment everyone. I cannot tell you how much it has helped!

 

[TLHB70]

Definitely sign up for a local race. There are many choices and the entry fee, especially for a 5K is quite reasonable. That would give your daughter a fun thing to look forward to. Last July 4, I ran a 5K at 8:00am and while it was very hot, there were lots of other runners and the end of the course had a firehose to cool you off. It was really fun! I am also in NC and use Try Sports in Wilmington for all my running shoes and other supplies.
Good Luck and enjoy running with your daughter!

Qltrgrl2, do you have the Footbalance Insoles? http://www.trysports.com/product/product/98
The helper at Try Sports recommended them, but I think that is what is wrong with my daughter's foot. I will return them on Saturday. She said that we could return them if we did not like them. Do you have them?

 

[Qltrgrl2]

Yes, I do have the foot balance insoles. I am an older runner (58 years) and have only been running about 18 months. The insoles work well for me, but may not be necessary for your daughter. I would go back to the store and be rechecked. Good luck!