radioguy

I just started running 2 weeks ago. I was bored and didn't have anything else to do, so I thought some exercise would be good. Never before in my life have I run. Too me, running seemed pointless, now I enjoy it. Currently, I run 1/4 mile and then walk 1/8, repeating. I end up running about 2 miles and walking 1 mile. The first mile is easy, but the second one sucks big time. It is hard. It takes me approximately 40-43 minutes to complete this trek. My question is: How long do I continue this routine before trying to run further and walk less? I know I could just try running 1/2 mile or something but I don't want to try that and get discouraged because I can't do it and stop running. I'm very bad at dealing with failure. Is this an appropriate running program to eventually be able to run nonstop for miles? I'm just looking for suggestions and help because I know nothing about running. Also, have ya'll seen those new nike running shoes, called the Nike Free? They are supposed to match the contours of your barefoot or something like that. I currently have some cheap new balance and I don't like them at all. What shoes would ya'll recommend? Thanks for the help.

thingstodo

You might consider walking fast. 15 minute miles aren't easy in the beginning. Three of those is a 45 minute workout and even longer with stretching, which you MUST do. Also, getting and learning to use a heart monitor is a wonderful way to measure progress.

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The Magic

I just try to push myself everytime I go out running. Try to improve a little on what you did yesterday or the last time you went out.

radioguy

i need to remember to stretch. i do a little, very little, before running but none after. what's the point to using a heart rate monitor?

Siege

From what i've heard, you shouldn't be aiming to run distances. If you really want to improve, you should be aiming to increase time. Maintain a pace that is comfortable, yet challenging, and aim to constantly increase your time.

As for shoes, they're very personal. I can use (comparitively) cheap shoes and feel just as comfortable in them as opposed to say, $200 Nike Shox (or whatever costs that much)

As for shoe shopping though, be careful, because most shoe stores have carpeted floors, so make sure there isn't the SLIGHTEST discomfort. The slightest discomfort on carpet means very uncomfortable on cement.

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philosopherking

If you're serious about running, you should buy shoes from a running store where they look at the shape of your foot and how it strikes the ground in order to find something that works well for you. Seige is right, shoes are very personal, what works well for one person won't necessarily work well for you. And don't worry too much about the cost of the shoes, you get what you pay for. If you decide to be cheap and buy a pair of shoes that aren't right for your feet, then you'll be more likely to get discouraged with your running.

typette

a good guide for increases in distance or time is 10% every 2-3 weeks. More than that can lead to injury, I'm told.
As for the heart rate monitor, it gives you an idea of if you're pushing yourself too hard. Ideally you should exercise at 60-75% of your maximum heart rate. Your maximum heart rate is roughly found by subtracting your age from 220. For example, if you are 25, 220-25=195 beats per minute max, so you want to exercise at between 120-150 beats per minute, however you can go up to 85%, but you don't want to go much over that for an extended period of time.
I've only been running for a few months myself, but my SO and I signed up for a running clinic at the Running Room in our city and they are very helpful in giving all sorts of info, also very helpful in the shoe department. I would recommend checking something like that our if you're really wanting to run and not overdo it.

radioguy

yesterday i went out running and decided to just run instead of running for 1/4 mile then walking 1/8 and i ended up running 1 mile without a problem. i then walked 1/4m and ran another mile. it was a lot easier than i thought it would be. it makes me want to go out again and see how far i can run, but i'll probably continue that pattern for a week or two or until i'm confident enough to run longer distances consistently.

hannukah harry

considering the speeds you're running, stretching is much much more important after you run than before. and make sure you get a good cool down in!

i would actually suggest the opposite. sorta. it's best to increase both speed and distance. you don't want to be running a full hour every day. marathon runners don't really run that much. when running for health, you want to be aiming for your target heart rate range and run in it for 30-60 minutes. as you run more, you'll have to run faster in order to get in that range as your heart and cardiovascular system become more efficient.

these days, they actually recommend determining your target heart rate range based on the kervonian heart rate reserve. 'they' would be the american college of sports medicine, they set the standards for exercise prescription in the medical setting. sports trainers, cardiac rehab people, etc, use their standards for prescribing exercise to their patients. the % of your HRR that you want to work at is usually based on current conditioning levels. do a google for the kervonian heart rate reserve. they'll be able to explain that better than my lazy butt.

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jfelco

i dont run often, but to motivate myself to run, i sign up for 5k or 10k's, ive even done a couple marathons.

the best investment you can make is in a solid pair of running shoes. i would suggest going to a running store adn theyll help you out.

Vincentt

I've thought about starting to run often... right now, I think buying the shoe have an extra complacating factor...

Running hurts, but for some reason, I feel like I would like it after I got over the pain.

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Stompy

I started off walking 4:30, running 30 sec. 3 days a week.

Next week, 4 mins walk, 1 min run.

Next week, 3:30, 1:30

Then 3/2

Then 2:30/2:30.

After that you can start running 5 mins, walk 2.

Depends on your body, really.

As someone said, heart rate monitors are good for gauging how hard your body is working. You CAN go over 85%, but that's generally for HIIT workouts. For example.. run 2 mins at 75% HR, then run all out as fast as you can till you hit 90%.. then go back down to a slower pace until your HR is back to 75%. Repeat for 20 mins.

I forget the exact science of HOW it works, but it really burns up fat big time. Something about hitting anaerobic state, but not maintaining it long enough for it to be harmful.. but just enough to tap into energy stores.

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Catmandu

The 10% rule is good. Once you become more experienced, you can bump it up every week instead of every 2 weeks. Just remember that it can take 6-8 weeks for the body to adapt to new loads being placed on it. Just like healing a broken bone, the body is trying to build mass (bone, muscle, etc.) to handle the new stresses.

radioguy

thanks for all the info. i'm really starting to enjoy running, that's something that i didn't think would ever happen!

typette

Good for you, radioguy! I know the feeling. The more I get into running the more I enjoy it myself. My hubby is so proud of me because I actually ask him to run with me, and it's always been him dragging me along up till now! I never imagined I could enjoy running! It's such a sense of accomplishment, too.

trickyy

glad it's getting easier for you. i go 2 miles in 14-15 min when i get a chance. i run in time to a nice dj shadow mix so i keep a consistent pace every session. if i start going more, perhaps that will change. i may bump up the bpm (of the music) to force myself to go faster.

so no one has tried those "barefoot" shoes? i'm curious how close they are to the real thing, which is apparently better for your calves. maybe i just need to move to the beach.

radioguy

i was going to get a pair of those last week when they were on sale for $60, now they're $85. i'm not one to spend that much on a pair of shoes, maybe eventually. if i get them, i'll let ya'll know how they are. thanks for the kind words typette, keep up the running, all of ya'll!

Biscuit Buns

Hey, good thread! I've wanted to run for so long, but never done anything about it. I even bought a pair of running shoes a few months ago. I think I'll try tonight. Your motivation is catching, radioguy. Thanks.

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bing bing

You should look to mix things up and look at doing some sprint training as well.

It hurts like nothing else, but it's damn worth it.

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