New runner needs help ... understanding

OK, I am new to running, excersising, etc, but I have been walking for about a month to help my weight loss goals.  I am 5'9", 236 lbs, and 38.  I have a goal of running a 5k next spring.  I am able to walk a 2.05 mile course in 31 min and I jogged the same course in 33 min.  I realize that my jog was a slow shuffle-ish type of pace, but to my suprise I was did not get tired or burn out.  I recently purchased a heart rate monitor for the purpose of holding myself back.  Historically I would try to run too far too fast and would have to stop after a short distance, but with the heart rate monitor I was able to keep a 149 average and did not "tire".  I walk the same course with a 131 bpm average, fyi.

So my question(s) are:

What level should I keep on the HRM to maximize my "stretch" but also be able to finish the workout?

Does anyone have any experience on bpm improvement?

I figure that as my weight decreases then there will be less of me to provide blood to and that will allow me to increase my stride for the same level of bpm.  Is that right, wrong, or am I just crazy!

Any advice would be appreciated (even on running things too!)

Hello, bsicuit12!

You are about the same place I was when I took up running.  Good for you!!  To use your HRM effectively, you need to determine your zones.  There are tests you can take to help determine your zones, some of them are more difficult that others.  If do want to do one, I can suggest a few for you.

If not, then what you can do is pay attention to your rate of perceived exertion as your run.  When you start to breath heavy, you are more than likely at the top of your aerobic zone (Zone 3).  Make note of this number and use that as a guide for your exercise efforts.

As you become more fit, you will be able to run a faster pace at the same heart rate!

Good luck!

Wes,

Yes!  I am interested in any and all recommendations, tools, calculators, etc. to help me.  I was thoroughly happy that I was able to shuffle jog for the entire 2 miles ... I am so pumped today!  I just want to understand the numbers on my heart rate monitor and how to maximize my "training".  I have never lost 10 pounds before ... until I found this site and it made sense to me.  I was never able to quit smoking/tobacco products but I was able to do that 3 months ago.  I was not able to make it 2 miles, but I did today.  So I will make it through that 5 k in the spring and hopefully a 10 k in the summer!

Woohoo!

Start off by reading this page:

http://www.howtobefit.com/determine-maximum-h eart-rate.htm

and here is another good one that is a litte more complicated:

http://www.beginnertriathlete.com/cms/article -detail.asp?articleid=633

Congratulations on the weight loss AND the smoking!  That IS TREMENDOUS!  I was a casual smoker too, and I quit, and I AM NEVER GOING BACK!!

I ran my first 5K four years ago.  My goal was sub-30, and I came in 29:42 or something like that.  I weighed 210.  It was awesome!!

Good luck!!!

I don't know much about heartrate and BPM. However, I do know that "jogging" is more likely to cause running related injuries, as opposed to "running".

Running very slow(jogging) encourages poor form, while running faster usually results in proper form. Here's a thread briefly talking about it.

Good luck

Original Post by bmx419:

I don't know much about heartrate and BPM. However, I do know that "jogging" is more likely to cause running related injuries, as opposed to "running".

Running very slow(jogging) encourages poor form, while running faster usually results in proper form. Here's a thread briefly talking about it.

Good luck

Poor form always encourages injuries.  Please don't get me started on this whole jogging versus running thing.  You don't work for Pearl Izumi do you?

If someone is maxing out their HR at 12 minute miles, are they running or jogging?  Physically, they can't go any faster...

Thanks for the thread, BMX.  I do not know much about running, form, etc. all I know is that when I try to go full out, I am sucking wind and numb from the waist down.  With the slow run / jogging, I was able to keep more of the form and at a higher heart rate, and more importantly able to complete the "lap".

I am hoping that my weight will come down allowing me to run faster at the same heart rate.

Original Post by wesmckean:

Original Post by bmx419:

I don't know much about heartrate and BPM. However, I do know that "jogging" is more likely to cause running related injuries, as opposed to "running".

Running very slow(jogging) encourages poor form, while running faster usually results in proper form. Here's a thread briefly talking about it.

Good luck

Poor form always encourages injuries.  Please don't get me started on this whole jogging versus running thing.  You don't work for Pearl Izumi do you?

If someone is maxing out their HR at 12 minute miles, are they running or jogging?  Physically, they can't go any faster...

 I hate that argument too. I simply meant, running really slow. Which most noobs call "jogging." Never heard of Pearl Izumi. Looked them up though, they make shoes, I DEFINITELY do not support them.

Thanks man!!  I agree with you!!  LOL...  Pearl Izumi came out with that advertising campaign that basically said joggers were ruining the sport of running.  It fired up the community in both directions.   Those that agreed and those that didn't.  I personally felt like it was dividing us and trying to make runners exclusive rather than inclusive.

I don't know about running vs. jogging and form and all that.  But I do know that the best way for me to start running was to alternate running and walking rather than jogging consistently at a slower-than-walk pace.  I think doing intervals is a lot more fun and more effective.  When I was doing two minutes running followed by two minutes walking, I would get to the end of my walking sections itching to run again.  And when I did run, I could run for real, and it made me feel free and wonderful.  It feels a lot better than going ultra slowly.  And I think it's a much better way to work up to a real run. 

Of course, I haven't tried doing it your way.  But I was a amazed at how quickly doing walking-running intervals was able to increase my stamina, until I didn't need to do any walking intervals anymore. 

Just my two cents!

-Karen

Karen,

I will try that on my next outing.  I know that I need to build up my stamina as well as get my oxygen intake efficiency up (I do not know what that is called).  I know that I was surprised that I was able to jog the whole distance, my heart rate was higher average and I was sweating alot more.  I do want to get faster, but I do not want to derail my efforts so far by going too hard and fast.

Thanks for the info!  Keep it coming!

I'm a big advocate of doing whatever works for you!  I just happen to find intervals a lot more fun than a slower jog.  The program I followed is more or less this one, though it's clear you wouldn't be starting at the beginning:

http://www.runnersworld.com/article/0,7120,s6-238-261--9397-2-1X5-3 ,00.html

The goal of this program is to run 30 straight minutes, so you're already really far along, I guess.

I say yay for us for learning to run, however we choose to do it! :)

-Karen

Hi,

I started running @ 225lbs.

My heart going up a certain hill would max out @ 149bpm or so.  After about a year of running I was down to 185 and my heard rate was down to 136 on that same hill. My speed went from 12 min/mile down to 9.5min/mile.

A few things:

1. Buy VERY VERY good shoes at that weight.  I like ASICS very much.
2. Figure out your PRE and HRM together - sometimes I was so tired and everything felt like a struggle but my HRM said I was @ like 128bpm and I pushed myself - WRONG.. Just go wtih your body. It's not a race.
3. Check your form as others have mentioned. Are you hunched over? Are you hands grasped like fists? Are you standing tall with a slight forward bend? Are you hips engaged?
4. Commit to stretching after you cool down - find a stretching regimen that you can do. Consider using a foam roller for further release of your muscles.  They really help with releasing illiobands, hamstrings, glutes, calves and quads
5. Drink water - before and after (but you probably know this..)

Good Luck. I am current injured with a knee problem and I miss running so much especially since I am a trail runner and I love the woods.

Take care.

cawilder,

Thanks for the info.  I currently have Brooks shoes (which I was told were good, any comment will be appreciated) and I am hoping to be able to step up my  rate as my body will allow.  I can just remember how running used to be so painful for me, I know that I was trying too hard too fast.  I still have to fight the urge to go as fast as I can, which is why I bought my HRM, to help me understand my body.  I have several recommendations identified above that I am going to try to work in.  Any other info that you think would be useful is welcome.

Biscuit

HI Biscuit,

The shoes are a very individual choice. It is best to have them fitted at a running store.

My husband trained me. While there are different philosophies as to training, as you are starting out - I would run less intensely and run longer vs. more intense and shorter. Later on you add in speedwork to work out more intensely.

Take care.

Here's a video for running FORM drills. CLicky It's kind of comical, but it gives good tips and drills.

Proper form, no matter your speed, is landing under your center of gravity, NOT in front of it. Coupled with a high turnover rate, some where around 180 steps per minute. 180 give or take a few depending on speed, but the higher the better.

Note that some people are brainwashed into thinking that heel-striking is the "proper" way to run. It isn't. Midfoot landing is. Try jumping off something a few feet high and landing on your heels, it'll hurt. Then try it landing on mid/forefoot, it'll hurt a lot less. Make sense?  I only bring this up to encourage good form. Which results in fewer running-related injuries.