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!!!!

**********************

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

Ok, I made it through session 1. A few of my 1 minute runs I actually kept going until 1:10 or 1:15, so hopefully it won't be too big of a shock next week when it goes to 3 minutes. I walked at 3.7 - 3.8mph, and ran anywhere from 5.3 to 5.7 - it's hard to pick the speed precisely while the treadmill is taking off out from under you! At the three mile mark, even though it was not quite time, I went ahead and ran for the last 0.1 mile, and wound up with a time of 43:30.

My ankles are sore this morning, and the outside of my left sole is aching. My knees held up fine, which is a minor surprise considering I'm still carrying about 45 pounds of extra weight. I'm thinking I should probably go get fitted correctly for some real running shoes before going much further in the training. The shoes I have now came from the thrift store when the wife and I decided to get back in shape back in January.

I've not had the best of luck with cheap digital watches. I'm thinking of getting a Polar HRM, and most of those have stopwatches too. I just need to decide which model to get. I don't know yet if it's worth getting one of the running-specific ones with the shoe thingie.

Yak (mind if I call you  Yak?) that's awesome about your first run! Great job! And going from 1 minute runs to three minute runs is ambitious. I found from 1 to 2 minutes was hard! Regarding expensive watches, I'm personally hesitant to invest anything in running right now other than shoes and chafe-free clothes. But.... if I did, they have these cool (and pretty cheap) shoe inserts that work with your iPod! Totally sweet. You can find tham at the Apple store.

I just finished run #3 of week 2. Yay! I kinda feel like i've been doing this forever even though it's only been 2 weeks and 6 runs! I have no idea what my times are. I just can't bring myself to count on the track! But my iPod mix is almost 43 minutes long so I figure I must be doing about 3 miles or 30 laps, eh? I can't wait until it gets warm and less crappy outside and I can do the 3-mile loop I did on the first and fourth runs.

And Yak, dude, you gotta get good shoes! Ankle and foot pain is a bad sign and indicative of crummy footwear. Shoes wear out where you can't see it first - in the support - and that's the most important part. I bet your thrift store shoes are dead on the inside ;)

senioritakel - sorry you got sick while running. Ya make sure you dont' eat soon b4 you run. I always give myself 2 hrs at least if I've eaten. Just get back at it again!!!

shavenyak - good job gettting through your first run! I like to see how long I can go too without looking at the watch & it's always neat when I'm over. Mind you I haven't done that this week at all.
Next week is only run 2 btw. Unless you're skipping a week.

& ya 5K is 3.1 miles. So do the extra 0.1. That's a really good time too! Good for you!

Do go get proper running shoes. A lot of times they even have them on sale. But if you go to your local running store, they will fit you properly and it makes all the difference!!

Let us know which watch you get & how it is, k?

punky - what do the shoe inserts do with your ipod, I don't get it?

You're always one run ahead of me girl! I'm jsut about to do run #3 week 2 as soon as I"m done typing this. Glad to hear you feel like you've been doing this forever. I think you're gonna fall in love with running bythe sounds of it.

I'm gonna brave the winds outside today. I really dont care for the treadmill so much. It might be different if I could fit it in front of our tv but there is already 2 recliners, a treadclimber & an elliptical, so alas, no room! Good thing it's easy to  move around, but staring at the wall for 40 mins get old fast!

Well I better get going!!!! My dogs are about to get awakened & dragged along. Actually they really love it. When I do the route that takes me out of town, I let them run off leash for a long stretch & they get to investigate stuff. I just hope they dont' find a skunk, I've been smelling them from time to time!

Dee

Thanx deejb! Looks like I got a stomach virus from someone! eek! Doesnt my stomach know that I am in the middle of training!!! AS soon as its over ill be right back at it... Iguess sunday because i am going away friday! But I am still determined to run the 5K.. just a minor set back!!! Thank you for the support!

so hi i'm new to this whole thing, and I think this workout sounds great. I have a friend who runs cross country at our university and she suggested a program like this for me. Here is my delima...i get sooo discouraged when i'm looking at a clock the whole time i'm running. I have an idea though, a playlist that changed songs at each interval might be helpful. I know you can do it somehow, but i'm not the most computer savvy person. If there is anyone out there that knows how, or would like to try it out I'm sure it would be greatly appreciated. I know I would like it.

i will definately do this with you! im so out of shape. i went t reno a week ago for my brothers wedding and we stayed in this nice hotel with a gym in it. my friend and i went and walked on the treadmill and i was trying to do the walk 90 seconds run 60 seconds thing and i found out i was way out of shape! so i am going to try this out.

Oh wow that was a tough one today! It was sooo windy & a cold wind at that. I had to go back & grab a long sleeved shirt to put under my light jacket. Anyway, a big portion into the wind was at the beginning so that was alright. Almost needed gloves!

I'm pretty stoked though. I wasn't gonna worry about my time at all because of the wind but when I got to the finish line it was 39:10! On Saturday I did it in 40:33 (mind you I was doing 1 min run) But on the treadmill, both times were over 40 also. So that's good I guess. I'm happy.

Next run: Friday!

==========================================

senoritakel - take care of that bug & we look forward to having you back at full strength!

cshelto1 - welcome! yes there are people on here who can help you with your playlist. But I am not one of them. They'll post to help I'm sure :) Also, try this for not looking at the watch. Run until you think it's one minute. What you'll find is soon you'll be able to feel when it's close to time and maybe you might even go over the 1 minute. Try to do it like a little mental game with yourself. But I do know that from minute to minute, it can go by fast or reaalllllly sloooooow. Let us know how you do!

jenningsmll14 - this will be great to get you used to running gradually. Welcome & please keep us updated on how you're doing!!

Senorita - that is awful! The stomach bug is the worse - but at it's usually short lived. :) I hope you're feeling better.

cshelto and Molly - come on in! The water's fine ;)
Edited to say: If you want to make a mix that's what I did! I sorted all my songs on my computer by length and then just dragged them into a playlist and sorted them. I have a mix for weeks 1-3 right now all set. Week one was hard though because I had to use 1-minute songs (not a huge selection). Good luck!

yay Dee! I totally went throughthat cold run a couple runs ago. And as for the shoe insert. Yak was mentioning watches or devices with show inserts to track your stats (dont' ask me how - it's obviously magic!) and I remembered seeing the same device but for an iPod. It comes with software you install - just read about it here since I am not good at explaning electronic stuff ;) http://store.apple.com/1-800-MY-APPLE/WebObje cts/AppleStore.woa/wa/RSLID?mco=6C04E07A& nplm=MA365LL%2FB

Wow that was a long link!

Anyway, I bought an iPod Shuffle for my runs! Yay! It was on sale too :) It's charging right now and now I can't wait for my next run to use it (however, I am sore after two runs in a row so may have to use the eliptical or something instead tomorrow - blech)

I know I've posted on here now 3x today, but I just wanted to say how proud I am of all of us!!!!  I'm just beaming that all of you wanted to join me and even though I run alone (well with my little pups) I'm always aware that somewhere out there one of you may be running along with me!!! So thanks & keep on running all!

Dee

p.s. looked at the bottom of my runners today while stretching, and I think it's time for a new shiny pair! That is, if tread wear is any indiator at all, and I'm sure if it's down, the shoe must be breaking down inside also.

punky - I meant 2 minutes. Apparently I was having typing issues. Still am, in fact - I actually hit the '3' again just a second ago and had to backspace to put '2'.

I'm definitely not ready to run 3 minutes, not unless one of you would come do CPR when I collapse. :)   But I am wondering if it makes more sense to increase the running time slightly on each run, so the jumps after every three aren't quite so big. I may try to consistently go 1:15 or so tonight.

I think I'll hold off on any fancy gadgets, and go get some better shoes first. I've already found what I assume is a good local store... the Trak Shack, they have banners all over the Birmingham Track Club website, which is where I found out about the Zoo 5k. I'm thinking even if the prices are high, it'll be worth it to have expert advice on the best shoe, and I can always order future pairs from the internet once I know what to get.

Interestingly enough, after running Tuesday night, I felt worn down most of the day yesterday, until after I went back to the gym, lifted weights, and spent about 30 minutes on the elliptical at medium-low intensity. Then I felt better, and was less sore. I think I'm getting addicted. :)

shavenyak - ya, I'd go a bit longer if you want to prepare for the new numbers. On my last run b4 the next up in numbers I would maybe do an extra 30 seconds. THat's what I did on Saturday. And going up to 2 was a bit harder, but not stupidly hard. I just find my legs get more tired, and I don't know how they keep moving, they just do.

For the first time yet, after yesterday's run I didn't have that "high" feeling. I felt tired too. Not sure why. I think doing my runs on my weights days is a bad idea. I normally do them on my cardio days.  During weights I also do a lot of squats/lunges, so I imagine my legs are already tired from that. Next week I'll go back to doing the run on cardio days.

Going to get a new pair of running shoes today! yay! Hopefully I can find a pair for my feet on sale! Gonna drill the running guy too on some questions I have. I'll let you know if I find out anythign interesting.

Dee

Hi all- I am runnining with you, stating this day3/22, need the stress buster- I have the path and the weathere is getting better.

are we logging in our progress daily?

Thanks..

M

deejlb - I've noticed that same thing - after a certain period of time, it's like your legs just get a mind of their own. Many times I've been halfway through a cardio session wondering how I'll make it to the end, then all of a sudden, it gets easier, and before I know it it's over and I still feel I could do more.

I can't imagine doing this running training on the same day as lifting weights. Maybe if it was only upper body stuff. But I think I'd rather just go into the gym, get it done, and get gone - making it the only thing to focus on for the whole time I'm there.

I think I'm going to stop on my way home and get shoed too. We can compare notes tomorrow!

Yak, man, I hear ya! I think I may be getting a little addicted too. I just ran three days in a row (like Dee did last week!)! But it was so nice out today I couldn't resist.

So today since it wasn't snowing or freezing cold, I ran the ~3.1 mile loop from my front door and back. It went pretty well! The first few running intervals are always the hardest for me. It doesn't help when they are uphill either, but flat or not, I usually start out feeling like a slug. Then I had to stop and strip off a layer. I also ran with my water bottle. Bad idea because I choked after a sip (thankfully during a walking session - and thankfully no one was around to see me snotty and coughing and wiping my face on my sleeve!) but after choking I felt great! haha! I even ran more than the 2 minutes for the last mile or so! I also know my time since I know what song ended when I got home: I was just over 39 minutes. That's ~4 minutes off my last one outside (still at the 3-2). So I think that was #4 for week 2. I'm feeling a little more ready to amp it to three minutes! I definitely don't think I need the whole 3 minutes of walking either. I'll improvise on run #5 but won't go to week 3 until it's actually week three.

I have some questions for you guys. What do you guys do for warm up? I just usually walk the first three minutes and count it as a two-fer. And what about cool down? Today I walked around my neighborhood a little until my heart rate got back to down but other than that I don't keep moving around much after I'm done with the 3 miles. I do, however, stretch for about 10 minutes! I love yoga and stretches so I get my grove on and work on all my muscle groups for at least 30 seconds per stretch. Cuts way down on the soreness.

You guys will have to fill me in on what shoes you got. I will need new ones next month or so. They are about 8 months old but I wear them around the hospital so they pretty consistent use.

Medley - welcome to the den of insanity. We are all trying to be runners ;) Or at least get our butts through a 5K without needing resuscitation ;)

Yay! I got my new shoes!!! They're the Adidas Supernova Cushion W. ANd they're super cute too! Last ones I got felt good but they were uggggggleeeeeee! Here's a pic of my new ones:

http://www.calorie-count.com/calories/communi ty/userpics.php?picid=userpic_332988_2b7750a5 77ddfc766cadcbf8d1b4c534

It basically came down to these and the Etonic Praya (also nice looking). In the end these won out cuz they felt like they had better all-around support. The others are good too & I may pick them up to alternate these with. Some people do that I guess.

It was a hard decision cuz they both felt so good. I think the guy was getting frustrated with how long I was taking, and I remember now that last time I got shoes there it was the same thing. I don't know why he'd get that way. I have to wear the darn shoes & I"m gonna buy at least one pair regardless of how long it takes to decide. Bizarre. His "shoe-side manner" leaves a lot to be desired. He told me I was over-thinking it and if I couldn't figure it out, I should come back another day! What an ass! Isn't it a girl's perrogative to take her time shopping?? I thought so.

Oh well, I love 'em & can't wait to try them out tomorrow! Good thing with these good running shoes there's no real break-in time required.

I was gonna talk to him about some watches & other stuff but I thought he'd seen enough of me for the day.

I did find out something I'd been doing wrong btw. I guess your shoes should be laced pretty tightly. Sometimes my toes fall asleep & get numb when I run and I always \keep them really loose. But he figured that was happening cuz they were really worn out. So starting tomorrow, tighter shoes. He said you shouldn't be able to put your fingers under your laces at all, all along the top.

I also asked him what a good time was for a beginner and he said don't focus on the time at all until you can run it straight (or week 8 I guess). He wouldn't even give me an idea. Oh well, I guess the time thing goes out the window. I don't care, I'm still gonna try & best my time when I can. I know I can do it all already, so why not have a bit of self-competition?

============================================= =

med238ley - welcome! Most of us are only on week 2 now so you're not far behind, and there are others that just started this week too! & yes we've been updating our runs as we go along. Seems like most of us are doing 3-5 a week. Don't do more than 5. Good luck & let us know how you make out!!

shavenyak - I think tomorrow I may try running b4 my weights. Has anyone ever done this on an empty stomach first thing in the morning?? How'd it go if so? Let me knwo what shoes you get too!

punky - I think you are getting addicted girl!!! That's awesome! I'm so excited to try my shoes out. Tomorrow's the day & if this wind keeps up like it is STILL then I'm gonna have to do it on the treadmill :(  Looks like I'm gonna only be able to do 4x this week. Tomorrow is #4. Saturday, we have to leave earlier than I thought. But who knows, maybe I could get up extra early. It'd be pretty hard considering we have to drive 4 hrs, perform, and turn around & drive 4 more hrs back home. I'll have a hard enough time running on Sunday after that trip.

Good for you for bettering your time! Looks like we're neck & neck!!! Good job!! I sometimes don't feel the need to walk 3 anymore either. It seems I can't walk fast enough to keep my heart rate up high enough. So good thing next week is walk 2!!! Can't wait!!!

You're so funny about the wiping your nose on your sleeve! I had to laugh, cuz I do that too, I mean who has the dexterity to carry kleenex & whip that out when you need it anyway!? Careful with the water. Funny thing, my first run I filled up a water bottle to the top & when I went to run it banged against me so hard, I had to empty half of it out!!! lol! Just last time, I didn't take any water, it was nice to not have anything strapped to me & i was ok till I got home for water.

For warm up, I'm sad to say, I actually always forget to do anything, even stretch! Oops! But I have always worked out just a few hrs prior so my muscles may already be ok to run. I do stretch afterwards. Not quite as long as you but enough. I've never been sore, but I've been doing regular workouts since Jan 25 so I attribute that to that.

============================================= =

Not sure if you all know, but I"m quite excited that this weekend will be 60 days of working out & eating good. So I am re-taking my pictures and measurements & posting them in the motivation section of the forums. Feel free to have a peek at my updated pic in my gallery on Saturday!!!! (the one that's there now is from day 1 vs. day 30)

Ok, got done with run 2. I went ahead and ran 1:30 most of the runs (did 1:15 on a couple early, before I got my second wind). I even did a 2:00 for the next to the last. I cut my time to 42:50, and actually am not as tired as I was last time. Not as sore either, thanks to the shoes.

I got a pair of Saucony Hurricanes. They're designed for stability, which is good because apparently my feet are flatter than I realized, and I need good arch support. I also tried on a pair of Adidas that I couldn't stand (the mid-sole area on the outside of the foot curved up, and it pressed against the exact area of my left foot that was achy last time), and a pair of Asics that were actually more comfy than the Hurricanes, but didn't feel as supportive. I didn't really give a flying flip what any of them looked like, but none were hideous.

My sales guy was super nice and patient. I told him about the achy foot, and he said if it didn't get better to come back, but he'd put his money on it being just due to my old crappy shoes. It's still achy tonight after the run, but the ankles feel fine... and I was a lot more worried about them.

Thanks for the tip on the lacing - I'm gonna check that next time. Makes sense that the shoe would be more stable, and it would also help prevent blisters.

Interesting thing - on my first run, whenever I went to walking, I was pooped. This time, even though I went at it harder, my heart rate never got as high and I wasn't as out of breath. But I could feel the difference in my legs - I'm probably going to have more soreness tomorrow.

I can't believe you folks are doing this on back-to-back days. Then again, maybe it's not quite as physically punishing on y'all - is there anyone else on this thread carrying as much extra weight as I am?

I don't know how much extra weight you're carrying but I lost about 15 lbs from diet before starting running. Though I imagine I would have lost it faster had I exercised from teh beginning ;)

It was hard the first week. This week I've just been more motivated. I don't feel run down after the run. They are really hard to do but I feel like the more I do the easier it would get and so I keep running hoping it'll get easier. I also don't do any other form of exercise except my post run superstretching session ;) Sometimes I do crunches or pushups but not regularly enough to count them for anything.

Yak, just a suggestion, if the arch of your foot is painful try rolling it over a soup can. That will help stretch out our plantar fascia - the huge tendon covering the bottom of your foot. If that gets tight, tears, or gets swollen it can be a *real* pain in the butt!

Now i'm debating whether I want to go for the fourth day in a row or not. I don't feel sore anymore and I've been antsy and restless since I started exercising. Anyone else feeling this? I literally can't sit for very long at all. I went to get my hair cut and found I couldn't sit while my hair was being dyed, I had to pace around the place! Weird... I'm not on any stimulants except exercise and one or two cups of coffee a day (which is normal for me).

Well, I've already lost about 18 pounds, but I've still got 46 more to lose. Going by BMI, I'll still be overweight, but I was at 200 a few years ago, and looked and felt great. So, I set that as my goal for now.

Oddly, I actually feel like I could run again today - I'm not sore at all except a bit on my left foot (and I don't have any soup cans here at work, but I'll try that tonight). But, today is weightlifting day for me, and after that we'll probably go swimming. Hopefully I can also get in about 30 minutes on the elliptical.

In about 1/2 hr I'm gonna take my running shoes for their inaugural (sp?) run.  I did a little walk last night & they felt pretty good. They aren't as "holey" at the toe part as my old ones. I used to like to feel the breeze come into the shoe but it seems these ones won't do that.

I tied my laces tighter than usual, and they felt really supportive, but my toes did get numb & tingly, so maybe just a little looser today but not super loose.

You know, I have a hrm but I never used it on the runs. I guess I really should have if you are already seeing a difference in week one shavenyak. I'll strap it on today & see what she says.

Tomorrow we are leaving later than I tought (4pm) so I might get a 5th run in then. I really want to.

Looks like the wind is calm & it's warm & sunny. Gonna be a hot one today - better bring some water for me & my pups!

==========================================

shavenyak - good job doing 1:30 & 2 mins in week 1. That's great!!!  & Congrats on the new shoes! I know what you mean about the arch support thing in the Adidas. I can feel it in mine, but I think that might be a good thing. At least I hope so. I chose them over the Etonics because of it. We'll see today. I hope your achy foot goes away after your next run. You at least know you've got a good shoe on now.
I started exercising & eating good on Jan 25 & have lost just over 26 lbs. (194.2 - 168) I have about 30 more lbs to go to goal, so I have a bit to lose yet.
Congrats on your 18lbs! The running will definitely help the rest of the 46 come off! Keep it up!
Feel free to do the runs up to 5x a week, no more they say.

punky - Congrats on your 15lbs too! We're all a bunch of "losers" here! lol! & that's great!
I totally know what you mean about the whole antsy & restless thing. I always feel like I should be doing more exercise. But I like doing it so it doesn't seem like a bad thing. BEsides running I'm doing the Beach Body Power 90 dvds (cardio & weights). From day 30 to about day 45, I was adding in more cardio on weights days & also going to my g/f house at night & doing more exercise with her. I actually burned myself out and I had to take an unscheduled day off. So I stopped everythign else except running & the dvds. But I really miss the extra and I think I'm gonna do more again.
I might run on my cardio days & do 30 mins on our treadclimber on my weights days.
You're doing so awesome, keep it up!!!

Dee

Well, it definitely looks like I got a stomach bug or something. I was ill in the stomach about 1/2 way on my run & still feel like that. My friend & I rode our horses tonite & she said she had that a couple days ago, so I musta got it from her. Darn.

Still did the run though. But I think I'll have to leave this week at 4x. Sunday I move up to w2 r3. Should be fun after driving home all night. The running shoes worked great. I loosened them a bit & they worked great.

Also wore my hrm. I programmed my thr to between 60 & 85% and it stayed somewhere between 155 & 171. Not sure if that's good or not. It said I burned 560 cals. That seems high doens't it? I'll continute to wear it. It's neat to see how much your hr comes down while you walk. and it really encourages you to make sure your walking is brisk.

Hope you all have a great day tomorrow!