Any tips for a newbie runner?

I am dead fit: I climb mountains and so on. But, I've never been much of a runner and generally just said "running isn't for girls with tits!" to excuse myself. So this year I've bought myself a proper sports bra,  ha ha, and have been giving it a go. (I tried a couple of years ago too, but I never got beyond 2 miles then. I was undereating a lot at the time, maybe that's why)

After about 7 runs I have worked up to an 8k run - I can do about 5k nonstop, then I finish the run with alternating walking and running. I know it's not very spectacular, but I have only just started. 

questions:

I seem to run VERY SLOWLY. Is this a problem? I don't time myself, I'm just trying to build up distance at the moment. Should I push myself to run faster?

I'm considering signing up for a couple of 5Ks in the next few months and a 10K in October. are they fun, worthwhile, is it a waste of money, should I just keep running along the river? do you think I'll be able to run 10K by october?

I am a bad person and have never stretched, is this really necessary? i am dead lazy

why is it I'm exhausted after a 8k run which only burns 400-500 calories, but I can hike 20 miles which burns about 3000 and jump out of bed the next morning? I mean running seems a ridiculous amount of effort for not very many calories burned... does it get easier?

any random tips or things to avoid or do very welcome! be kind!

To work on speed (which will also help you with endurance too since you'll be building up on working harder) a couple days a week, work on faster, shorter distances. Start with a slow jogging warm up, then go for three 800m and two 400m sprints, each with a minute rest in between. Finish with a few minutes of a jogging cool down. Plan for some longer runs during the week, maybe one timed and one without. and one day of rest will get you ready to get going again. :)

and I see I didnt really answer what you were looking for..hahah...about the 5K's, I LOVE racing! It gives you a goal to look forward to and helps you to push harder. Plus its fun running with a big group and getting on different trails. It's totally not worth your money if you really want to get more into running. If you keep up with it and are determined, you will be able to run a 10K. A huge part of running is the mentality to keep going. "Running is a mental sport, and we are all insane."

Stretching BEFORE really isnt necessary. It might help in getting your mind ready to go, but it won't hurt you if you don't stretch before runs. The most important time to stretch is after a run to reduce soreness and prevent injury.

Original Post by bairn:

I seem to run VERY SLOWLY. Is this a problem? I don't time myself, I'm just trying to build up distance at the moment. Should I push myself to run faster?

When I started running, I ran 12-14 minute miles.  I just finished a half marathon race at 8.5 minute miles.  If you want to get faster, you can.  If you are happy running slow, then RUN SLOW...

I'm considering signing up for a couple of 5Ks in the next few months and a 10K in October. are they fun, worthwhile, is it a waste of money, should I just keep running along the river? do you think I'll be able to run 10K by october?

Races are FUN.  There's nothing quite like running a 5/10K with thousands of your closest friends, and I would add...  setting a goal, then training for and achieving that goal is an exhilarating experience.

I am a bad person and have never stretched, is this really necessary? i am dead lazy

why is it I'm exhausted after a 8k run which only burns 400-500 calories, but I can hike 20 miles which burns about 3000 and jump out of bed the next morning? I mean running seems a ridiculous amount of effort for not very many calories burned... does it get easier?

any random tips or things to avoid or do very welcome! be kind!

Stretching is over rated (IMHO).  Research I read indicates that stretching before exercise decreases your power output.  Stretching afterwards is OK, but I don't believe it is proven to have any benefits.

Running is hard work.  The problem is most people run at one speed (fast).  If you are running three times a week, then one run should be long and slow, one short and fast, and one somewhere in between.  Long and slow runs should feel "easy", but you should get tired by the end.  Just keep extending your distance and time by up to 10%.

Keep at it.  Do some research. Running isn't all about putting one foot in front of the other.

Good luck!

Wes

Climbing and running are different activities, and fitness from one won't translate directly to the other. Were you hiking 20 miles your first week without discomfort? Then you're probably not going to run marathons for a while. :) Be patient, it will get easier.

Yes, sign up and pay for the 10K. You're mostly there now; if you put a race on your calendar, you'll have incentive to train properly for it. You should build up your volume slowly (no more than 10%/week) and pay attention to your legs. Check out any aches and pains and twinges; some are minor and transient, others are bad news. Time your runs, not because you'll be trying to get faster, but because it'll happen automatically at this stage. Keep hiking and climbing; the more you use your body, the faster you'll adapt to running.

Also, calories burned per unit distance is approximately constant, so if you walked 8K, you'd still burn 400-500 calories. Or to look at it another way, if you ran that same 20 miles, you'd burn the same 3000 calories quicker. Running wipes you out because you're not used to it yet.

I'm not an expert but run every day. My 2 cents...

If you run for the exercise and fun of it then it doesn't matter how fast. In fact the most serious runners run slow and fast depending on goals, race type, etc. If you will run races or long distances you need to pace yourself accordingly. When I started a year ago I remember being thrilled to complete a mile. I really worked at it and now run easily 5 miles during the weekdays and a long 10+ miler on Saturdays. I have run the New Bedford Half Marathon in March and finished the 13.1 miles in exactly 2 hours. I just did a 5K on Sunday in Simsbury **** and finished in 26m 35s. So speed and distance will come as long as you keep at it. Just feel good about getting out there and overtime you will see improvement. BTW...I never stretch. I've heard there is more evidence today that its benefits are way over rated.

You said that you "seem to run VERY SLOWLY". You need to know that what feels slow, isn't always slow. You might still be moving along at a pretty good pace. Seeing that you're basically a beginner still, you need to try and figure out if you are, in fact, running too slowly. Chances are, you're running too quickly! The easiest gauge to tell how you're doing on your training runs, is your breath. Can you talk comfortably as you're running? (and I don't mean saying "hi" to other runners). You should be able to comfortably maintain a conversation as you're running. A better, yet more expensive, way to tell if you're training properly, is a heart rate monitor. 

So, to answer your first question "Should I push myself to run faster?", I would say NO. You probably need to work on running more slowly. At a reasonable pace.

Question #2, "do I think you could do a 10k by October?", absolutely. You have 5 months. If you were really inspired you could probably be ready to do a half-marathon by October. But, a 10k is a VERY realistic goal for you. Here's a link to a training program that will help you along http://www.halhigdon.com/10ktraining/10knovic e.htm

Stretching...
I'm sort of the wrong person to ask here -- or maybe I'm the exact right person to ask...
I've run 27 marathons (3 in the last 10 days), and I really don't ever stretch. In fact, you never want to really stretch before you run. That can damage muscles. However, some light stretching after you run, or on your rest days, could help you. Studies have actually found little to no relationship between stretching and injury prevention. In fact, they've shown that super-flexible people are more prone to joint injuries!

Why are you exhausted after an 8k run but not after a long hike? Because you're using your muscles differently. You're an MD, so you know about aerobic and anaerobic metabolism. If you can train in a zone that allows you to burn fat, you will be able to run much further than you currently are able. The soreness, however, will take a bit longer to get over. Building muscles is a process of breaking down the tissue, and recovering stronger. This is where the "no pain, no gain" phrase comes in. But, trust me, if you keep with the running the soreness will stop.

I hope all of this helps. 
Feel free to message me directly if you have any other specific questions. 
--John