Q. I read something about everyone being able to run for 30minutes, as long as they go slowly enough.
I barely seem to manage a minute and a half because I get so ridiculously out of breath.
Am I going too quickly? How can I actually measure my pace (I have no way of telling what my pace is or what distance I've run) - could you give me any kind of indication as to how fast I should be running? Was this information true? If so, how can I begin running for longer?
Thanks (:
I barely seem to manage a minute and a half because I get so ridiculously out of breath.
Am I going too quickly? How can I actually measure my pace (I have no way of telling what my pace is or what distance I've run) - could you give me any kind of indication as to how fast I should be running? Was this information true? If so, how can I begin running for longer?
Thanks (:
Answer
There's a couple ways to measure your pace-- one, you can get in the car and drive out a mile. When you run it, see what time it is when you hit the mile marker--that's your pace. Or, if you want, you can buy a watch that will automatically tell you your pace, GPS coordinates, and mileage. However, I wouldn't opt for option two unless money is absolutely nothing to you (they can be pretty expensive), wait until you've been running for a year or two.
As for what pace you should be running, it's really up to you. Everyone is different, there is no standard beginners pace. What I would do if I were you, and this is what I did when I was in a freshman in high school starting cross country, is run half a mile without stopping, have a quick water break, and then run half a mile back. When that becomes comfortable for you, increase it to one mile out, one mile back. Gradually increase your mileage week by week.
I'm gonna give you a heads up, the first year of running is pretty rough. Expect lots of cramping, side stitches, weird aches and pains, and seemingly near-death situations. Just push through it, you'll have days when you think you're just not built to be a runner, but I promise that's not the case. After that first year, something just clicks, and running becomes much easier, and much more enjoyable. Stick with it, I promise it's worth it....
Also, sign up for some 5K races to keep you motivated. Follow a training regimen. Do speed works.
A few tips I have from my experience running cross country and track in high school:
-For the first year at least, don't eat anything less than 2 hours before you run. Once you become more experienced, this rule becomes a little lax (I've been running routinely for five years, and I can get away with eating right before now), but in the meantime, follow this rule like it's scripture.
-Drink lots of water. When you think you've had enough, drink one more cup.
-Take it easy on the fried foods
-Soda is the enemy
-Follow the weather: in the summer, run at sunrise/sunset; in the winter, run when the sun's out
-Run with a friend who is slightly faster than you, and is a hard worker. When it's 5am in the morning and your alarm goes off, it's easy to think, "Hey, you know what? I don't REALLY need to run... I'll do a lot of walking today...like from the parking lot to the building.... that counts, right?" But when there is another person out there, stretching while waiting for you, you'll get outta bed and show up.
-Do core workouts (crunches, planks, etc...); it improves your running so much it's not even funny
-Unless you're a marathoner, you don't need to go crazy with the whole pasta and carb-loading thing.
-Run on soft surfaces (ie grass, dirt). Stay away from concrete, it leads to injury.
-Stretch before and after running, even if you think it makes you feel like a noodle like I do. Just do it.
-Focus on your breathing at first. What I do is this, and it's worked pretty well for me: Breathe in through your nose for two seconds, out through your mouth for one second. Repeat. After a week or two, you won't notice you're doing it anymore.
Well, I think that's it! Hope I helped!
There's a couple ways to measure your pace-- one, you can get in the car and drive out a mile. When you run it, see what time it is when you hit the mile marker--that's your pace. Or, if you want, you can buy a watch that will automatically tell you your pace, GPS coordinates, and mileage. However, I wouldn't opt for option two unless money is absolutely nothing to you (they can be pretty expensive), wait until you've been running for a year or two.
As for what pace you should be running, it's really up to you. Everyone is different, there is no standard beginners pace. What I would do if I were you, and this is what I did when I was in a freshman in high school starting cross country, is run half a mile without stopping, have a quick water break, and then run half a mile back. When that becomes comfortable for you, increase it to one mile out, one mile back. Gradually increase your mileage week by week.
I'm gonna give you a heads up, the first year of running is pretty rough. Expect lots of cramping, side stitches, weird aches and pains, and seemingly near-death situations. Just push through it, you'll have days when you think you're just not built to be a runner, but I promise that's not the case. After that first year, something just clicks, and running becomes much easier, and much more enjoyable. Stick with it, I promise it's worth it....
Also, sign up for some 5K races to keep you motivated. Follow a training regimen. Do speed works.
A few tips I have from my experience running cross country and track in high school:
-For the first year at least, don't eat anything less than 2 hours before you run. Once you become more experienced, this rule becomes a little lax (I've been running routinely for five years, and I can get away with eating right before now), but in the meantime, follow this rule like it's scripture.
-Drink lots of water. When you think you've had enough, drink one more cup.
-Take it easy on the fried foods
-Soda is the enemy
-Follow the weather: in the summer, run at sunrise/sunset; in the winter, run when the sun's out
-Run with a friend who is slightly faster than you, and is a hard worker. When it's 5am in the morning and your alarm goes off, it's easy to think, "Hey, you know what? I don't REALLY need to run... I'll do a lot of walking today...like from the parking lot to the building.... that counts, right?" But when there is another person out there, stretching while waiting for you, you'll get outta bed and show up.
-Do core workouts (crunches, planks, etc...); it improves your running so much it's not even funny
-Unless you're a marathoner, you don't need to go crazy with the whole pasta and carb-loading thing.
-Run on soft surfaces (ie grass, dirt). Stay away from concrete, it leads to injury.
-Stretch before and after running, even if you think it makes you feel like a noodle like I do. Just do it.
-Focus on your breathing at first. What I do is this, and it's worked pretty well for me: Breathe in through your nose for two seconds, out through your mouth for one second. Repeat. After a week or two, you won't notice you're doing it anymore.
Well, I think that's it! Hope I helped!
Tips for a beginning runner?
elephant.f
I was planning on starting the Couch to 5K running plan. Is this a good plan? What are some good stretches I can do before running for it? Is there a special way that one needs to breathe while running? Is there a special way that one's food needs to strike the ground? Is there a 'best' brand of running shoes or does it even matter? How often should running shoes be replaced? Is there a way to know how long a certain trail is if the distance is not posted at the beginning of the trail? Are there any foods I need to add to my vegetarian diet to accomadate for my new routine? When I have completed the program, should I focus on running the 5K faster or should I focus on running a greater distance? Also, does one run differently in colder weather than in warmer weather? Thank you so much if you are able to answer any of the above questions. I have no idea what I am doing. I have allowed my body to become out of shape...I do not play any sports at school. But now I realize I need to change :) Thanks again!
Answer
Couch to 5K is great.
Here's a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don't forget to hold each stretch for 20-40 seconds. You'll want to warm up your muscles by walking before you stretch or do "dynamic stretches" before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are - do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them - most have a treadmill or some little ones will even let you take them out for a lap around the block. Don't worry about replacing them or what comes after the program until you run your first 5K and see how you feel.
Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I'm slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can't handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. :-) Also, see if you can find a 5K Fun Run in your area - now's not a great season for it, but they're out there. Here's a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html
Couch to 5K is great.
Here's a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don't forget to hold each stretch for 20-40 seconds. You'll want to warm up your muscles by walking before you stretch or do "dynamic stretches" before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are - do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them - most have a treadmill or some little ones will even let you take them out for a lap around the block. Don't worry about replacing them or what comes after the program until you run your first 5K and see how you feel.
Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I'm slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can't handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. :-) Also, see if you can find a 5K Fun Run in your area - now's not a great season for it, but they're out there. Here's a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html
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