Learn to Run - Who wants to do this with me??

*** New People Always Welcome ***

Hey all! A few years ago I started a "learn to run" program at my local running store. About 1/2 way through I got shingles (nasty!) and I had to quit.

Now I want to start again. I am starting on Sunday, March 11 and would love it if anyone wanted to do this with me :)

It's an 8 week course. You should do it at least 3x a week so you're ready for the next week, & don't forget to stretch before & after.  (I actually really like 4x a week & it really prepares me for the next week's numbers)

Take your car & figure out a 3.1 mile or 5 km route & then run/walk for the minutes it says below until you reach 3.1 miles or 5 km.

Week 1 - Walk 3 mins, Run 1 min
Week 2 - Walk 3 mins, Run 2 mins
Week 3 - Walk 2 mins, Run 3 mins
Week 4 - Walk 2 mins, Run 5 mins
Week 5 - Walk 2 mins, Run 7 mins
Week 6 - Walk 2 mins, Run10 mins
Week 7 - Walk 1 min, Run 14 mins
Week 8 - Walk 30 seconds, Run 18 mins 

It also says for week 8, if you find that you don't HAVE to stop running after the 18 minutes, then by all means, carry on without the walking break.

Dee

Excellent Running Tips - Compiled by inci_vinci (from suggestions/experiences contained in this thread) on page 46, post # 913.  All new runners would benefit greatly by reading these prior to beginning. Good luck all!!!!!!!!! 

Oh and while you're at it, drop over to the Mission: Run Around the World thread & add your miles there!!!!

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GRADUATION LIST: The following people have started this running program (or one similar) & can now run 5K (without walking), congrats to all of you!!!!

• nightc1
• deejlb
• punkybrew
• pozesara
• elagain
• shavenyak
• sarah_11235
• jillithan
• inci_vinci
• missyrayn
• zarelha
• sicknes69
• dhwebb
• bignate0100
• marneedear
• tabathar
• wxforecaster

I just started myself a few weeks ago :). I've been doing a very similar program I found on runnersworld.com. "Running 101". I'm right here with you guys, though! It's as hard as it seems but OH SO rewarding! Go US!

I'd love to do it, but I'm not ready to run that far yet. And I need to buy running shoes $$$! I want to do it, but not just yet? Maybe catch up with you all later? I used to cross-country run when I was younger and I loved it..so I know what it is all about...I want to get back into it...it's been a goal of mine for some time now.

Good for you haifley. Is it really that hard when the minutes of run get up there? How many minutes do you run now?

silk - you start whenever you can! I'm sure as time goes by there will be more new people starting all the time :)

i think i want to do this too! Running and i have a very bad history so hopefully we can make it through this time (stress fractures, knee injuries, you name it). I figure if I take it slow and try to stick to grass or tracks as much as possible it will be kindest on my joints. I'll hopefully start tomorrow! I've always been jealous of runners so maybe I'll get to be one eventually?

Go team!

punky - glad to have you on our team, let us know how you make out tomorrow.

Yay! More people!
Second day, still aching from Sunday but trucked on, with one best friend in tow! He enjoyed it a lot, he's very slender and tall so while I stuck to my regime, he kept on running ahead and having to wait for me lol I will not be bullied into running further than I should be by a boy! Anyway, I think I did well, just really hoping my shins will recover for another go on Thursday, it was quite sore at some points today.

I started running seriously about 3 years ago (I'm 37 now, so it's really never too late to start) - and up until I damaged my knee skiing this past January (that's for a different post) I was up to 15 - 20 miles per week.

I can't tell you the difference running will make in your life.  I'd struggled with my weight since I can remember - yet with the running it's much easier since you now have two levers to control weight - eat less and/or run more.  The extra calories burnt in running let's you slip on the food intake and still be OK.  Some day I'll add a mile here and there to my running to compensate for extra eating.

One recommendation for all of you look for a local 5K race in your area, and sign yourself up - it'll make a huge difference in your determination to run.  Also, get a running partner (real person, live) to go with you and set a regular schedule to train - the peer pressure will do wonders in keeping you out of bed/off the couch and running.  Getting up and out is the hard part, once you're running comfortably you will enjoy it (trust me, after a while you start enjoying it - the first couple of months are rough though) and you'll be amazed at how energized you'll feel the rest of the day.  You should run/walk at a pace that allows you to maintain a conversation with your running partner - if you're huffing and puffing along, then slow down.

I'm going for my run at 3pm. It's 1.5 hrs after I eat & I'll be back about 40 minutes before I have to eat again, I can't wait. I'll be bringin a friend along too. I hope she can keep up, cuz I want to go at my pace so I can be ready for next Sunday when the run time increases! Maybe she'll be ahead of me..

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gemma - you're an early bird hey?? Way to go doing your second run!!! I'm proud of you girl! & way to not be pressured into going faster. Just go the speed you can now, and it will get better & better each time. By the way, how was your time today? Did it improve? Not sure abou the shin splints, do you have good running shoes? If not, you should really consider purchasing a good pair from a running store.  They should fit the shoe to the way you walk, and it makes all the difference. And contrary to what people think & say, they're no more expensive than cross trainers at a sports store. Keep it up! Thursday will be fun too!

obelix25860 - thank you so much for posting here! It's encouraging to read that. I totally had so much energy for hours after my first one. and then I slept like a baby that night. Today will be my 2nd attempt this week & I can't wait! How does the schedule look to you? I can't belive at 8 weeks I'll be running for 18minutes. Ijust can't image it right now. Shoudl be fun! Also, do you know what a good time for 5k is? Not a professional runner's time, but like an average person?? I'd really like to set a time goal, but have no idea what a good goal is?? For now I just want my time to get better each time I run.

Keep me in mind for the Summer ... if you stick with the training (it's more important to train regularly 4 times a week, than to push yourself really, really hard twice a week ...) by the Summer you'll consider a 20 min run "a quickie" (I'm not kidding) and will not even think about it.

After you start training, you get into a positive cycle - you'll loose some weight, which let's you run a little more/faster, which then looses more weight, etc.  Note a couple of things though: (1) muscle weights 2x more that fat, so as you burn fat and develop your leg muscles your weight loss may plateu for a while, don't worry about it, and (2) you still need to watch what you eat.  It's pretty amazing how last night's dinner will affect your running - on the days you feel quick on your feet you'll surely have had a low fat diner and a good night's sleep - and on the days you feel like the run will never be over, I bet you'll note you had a high fat diner, not enough sleep, or too much to drink.

Pace/speed depends on your age and training.  A good pace for a 5K is 10-11 minute miles - that's basically 30-33 minutes for 3 miles (31-34 for a 5K since 5K=3.1 miles, although we all round to 3).  That's a good running pace that will get you heart rate up, but still feel nice.  That said, if you've never ran it'll take you a while (month or two) to get there - at the beginning don't worry so much about time/pace, just stick with getting out.  Train 4 times a week regardless - if your running partner is not around take an MP3/radio.  Running is a much mental as physical (I know it sounds like a cliche, but it's true) - you'd be amazed how many times I've thought "I'm done, I can't go any more" and still keep going - as long as your heart is in check (keep it below 90% of 220 minus your age - if you're 35 stay below 167 heart beats per minute or so) the rest of your body can keep going, yet it's the mind that decides to go or not.

Once you've been training for a week or so, you'll know yourself.  If the first time it took you 45 minutes to get the 3 miles in, then shoot for 43 minutes next week, and so on.  At the beginning, focus on consistency - not so much on time.  As you develop your fitness, speed and stamina will come with it.

As an example, I started running with a co-worker last September.  He was used to walking on a treadmill, so street running was challenging for him.  We use a 3 mile loop - first time around: 37 minutes with three walk breaks.  By early December I had him down to 28 minutes and talking all the way (weather in the 30s also helps speed you up :) ).

thanks obelix25860 - I appreciate your time posting some info here for us.

I did my first session on Sunday and it took me 40 minutes. I wasn't sure how that was.

I can't wait till a 20 minute run is a quickie! I hope I end up lovin' this. I am eating great already & have been losing weight since jan25, so that's why i'm looking to add new things to help me the rest of the way. So no concerns with diet here.

I know what you mean about it being mental and that your body can indeed keep going. Sometimes that one minute of a run crawls by and other times it speeds by.

I have a hrm, but do I really need to wear it right now. I just pace myself so that I'm not too fast & not speed walking. (although my walking portions are very brisk). I did not have any trouble with feeling like I was dying or too outta breath or anything.

Okay!  I'm IN!  Today will be day 1 of Week 1 for me!!! :)  Is there a certain speed you guys are walking and running at?

Yay! I did my second run/walk this week!

A g/f of mine (who I thought did some running) came with me & I had to leave her in the dust. I feel so bad (still). She got a stitch that just wouldn't go away so I told her to keep walking till it was gone & just catch up. But I guess it didn't go away and before long she was quite a ways beind me. I felt bad & finally turned around to see if she was ok. Her house was up ahead & I kinda thought she might want to go home instead of finish. I was right, she was going home. It was a little much for her just yet. She also told me she threw up. Then I felt REALLY bad.

She told me to go on, so I did. Do you all think that was mean? I mean, I have to try to work on being able to do 2 minutes for Sunday, I really didn't think I could slow down or I might struggle next week. Anyway, she's ok and she's fine with me going on.

My time was up by 4 minutes (44) from Sunday's 40, but I attribute that to having to turn around  & check on her.I guess I"m doing this solo, but that's ok.

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nia - Welcome. There's no speed per se, just make sure when you do the walking, it's as brisk as you can to keep your heart rate up & prepare you to run longer next week. & I've heard they say jog slower than you think you should. You can always do the "talk test". You should be able to hold a conversation without being totally winded. Try to do it at least 3x per week & no more than 5. I personally am doing Sun tues Thurs & sometiems saturdays if I"m home. Good luck!! Let us know how you do!

Dee

Yay! I did it :)

I made myself a little mix on my iTunes with songs that were 3 minutes - 1 minute and so forth for long enough to run/walk three miles and it worked really well.

I feel really good about myself and am excited for the next run! Go us!

YAY PUNKY! I'm so proud of you! & I'm glad that you feel soo good about yourself!!! Congrats. Keep it up! What other days are you gonna do it??

Somebody suggested an ipod mix at itunes.  It's free and for runners.  It is call "Podrunner"  it is awesome.  You ever thinking about being lazy?  This music will definitely awake the dead!

Obelix, I appreciate that.  I was having trouble remembering the how to's.  Now it's all comin' back. 

Sure, no problem.  Running has pretty much changed my life, so I've become sort of a preacher on it - yet I do it for health and weight loss, I'm not a fitness fanatic (I'm 5'10" and 210 lbs, so no way you'd think I'm a fitness fanatic :) ).

I'll be happy to help with some of the how to's ... I've been in a couple of 10K training groups that the local YMCA organizes and have picked up tips and tricks from them that I'd be happy to share.

Biggest thing is consistency ... keep at it 4 or 5 times a week, and just push yourself a little bit more every time.

Thanks Dee :) I'm not even sore today (yet)

I'm not sure when I'll do the next run. I feel good enough to do it again today but I don't want to kill my knee in the first week so I may just run tomorrow morning and maybe Friday or Saturday. I may have to do a couple runs in the gym though as the warm weather here in Michigan was just for a couple days and it'll be below freezing again later this week :(

When are you doing yours? I don't have a real life running partner and would be very hard pressed to find one so I may have to rely on you guys!

Obelix - thanks for the encouragement! (BTW, is your name a send-up to the French cartoon?)

I lied. I'm sore now.

Ow!

Will do run two tomorrow morning hell or high water, though! Stressful day tomorrow (find out about my job placement for the next three years at a banquet) so will need the exercise to help deal with the stress/excitement.

I'm so excited about starting this... I'll be attending U of O in the fall, living with one of the many avid runners in Eugene, OR, my friend Chelsea.  Before she got pregnant with her baby girl she was running 6 miles a day and plans to get back to that by next fall--right in time for me to join her!!!  I've always wanted to be a runner, so this will be a great start.  I ran on the road by my house and got major shinsplints, so for now it will have to be ok to run on the treadmill.  I'm excited to start!  Wish me luck!

--Megs