New Runner Who Needs Some Tips

Hi Everyone - I am a new runner and I am training for my first Marathon (its six months away). The training program that I am currently on has me running 4 days per week and it goes like this:

Monday : 8 Miles

Wednesday: 4 Miles

Thursday: 2 Miles

Friday: 4 Miles

I am on my second week, and I definitley feel it!! My question is: Should I be doing other exercise on my off days? I was thinking walking or light weights?

Also: I am trying to lose around 5-10 lbs, and I am aiming for a caloric intake of 1300-1500, will this be low enough with my running to help me lose? I am 5'4, 125 lbs.

Thank you so much for your advice!! - Jessica

For this to be an effective running schedule, every week you need to up you mileage.  About 10% per week is the recommended increase, add a little bit to the 3 shorter runs and the rest to one long run.  The month before the race, you should run the full marathon distance (at a slower pace) and taper until the race day.  If you don't increase your mileage every week, you won't get any better, right?

1300 cals is good for the off days, but you need to have enough energy to run 3,4,8miles, so calculate how much you're buring on your runs and go from there.  If you make you cal deficit too low, you simply won't be able to complete the runs, especially if you're trying to get faster.  You WILL loose weight training for a marathon, unless you're really eating poorly.  I have a hard time eating enough when I'm training.

Doing walking/swimming/biking/light weights, on 1 or 2 of your off running days will help your running alot.  You won't really be able to gain any muscle with all the cardio, but you will be able to tone a bit.

For some really great training/diet/gear tips, grab a few running magazines, I find them the most helpful when I get in a rut, or am not sure about training.

Good luck!

What??  You are a NEW runner and your plan already has you running 8 miles right off the bat?  This is not a beginner program then.  Where did you find this program?

You dont need to lose any weight and running is not efficient for weight loss anyway (unless you are elite marathoner running 100 miles per week).  Train for a marathon to complete the marathon NOT to lose weight.

Do weight training and watch what you eat (this does not mean calorie restriction) in order to lose weight.  But I would not count on running alone because endurance training can cause your body to store fat especially if you are at a normal weight, which you are.

Hey, welcome to running!  I've always been told that new runners (or runners that haven't ran for a while) should run more often than they think they should for less time than they think they should... 8 miles seems like a lot! I've been running for a while and I still only run 3-4 miles 3-4 times a week!  I think that the couch to 5k plan does a pretty good job of introducing you to running. Further, marneedear is right about the strength training, I have ran with strength training and without, and I definitely felt stronger and had less injuries while simultaneously running and doing strength training than I did while just running.

As you see, the consensus is that you are probably seriously overtraining. It is best to spend a year getting familiar with your body's response to running and then aim higher. Start with 5Ks if you need the incentive, but do C25K (couch to 5K) and maybe the "no business running" program Melkor mentions sometimes.

Welcome to running, and good luck!

I agree with the previous posters that you're probably taking on too much too soon. However, I don't think it's impossible if you're really committed. When people start adding a lot of miles though the body usually reacts with an over use injury. You should consider doing weights once per week and perhaps changing 2 of your runs to a cross training activitiy like biking. You'll want to bike for about twice as long as you would be running for. Biking can help you avoid a very common overuse injury of the IT band, which could take you out for several weeks at a time if you run into problems.

Happy Running!

Several marathons have "programs" for you to follow once you register. There are levels for beginners (like yourself) and more advanced athletes. I will agree with the above posts you are currently over-training. You are also not eating enough--you do NOT need to lose weight. Along with weight training 1-2 times a week and possible cross training with biking and walking (skiing, etc) I suggest yoga 1-2 times a week to stretch you back out from all of the other stuff! It will help you stay flexible and will help prevent injuries, as an injured runner isn't going to compete. Good luck and have fun!

i would suggest visiting runnersworld.com - they have marathon training programs for all fitness levels.

Original Post by thermal:

The month before the race, you should run the full marathon distance (at a slower pace) and taper until the race day.

 

I've read a couple of books by Olympic marathon runners, and they both warn against ever trying to run the full amount during the training phase.  I'm sure some do it, but it doesn't seem to be necessary.

A lot of people trying to train for a marathon do not look at mileage at all, but rather the time they run.  I personally prefer this method. 

Jrucco:  A great book that has workout/training plans for all levels of experience is by Gordon Bloch.  There is an easy to follow chart as you move from running 20 minutes or so on your first run to 90 minute long runs.  ALSO, this book contains great cross-training advice for running and non-running days.  Its called "How to Train for and Run your Best Marathon" and it is the only running/fitness/sports book I've read cover-to-cover... It keeps your interest that well... 

Here is a link to the Amazon sales page if anyone interested would like to check it out: HERE.

I honestly feel you're setting yourself up for disaster.  The marathon is really a distance you ought to respect, which means running for at least several months (preferably several years) before beginning to train for it.  And the race you're doing is only 6 months away.  I know that sounds like a long way off, but most marathon training plans run 16 weeks (minimum) to 20 weeks for experienced runners.  You are only giving yourself 6 extra weeks to make up the slack.  If you increase your total mileage  by more than 10% per week, with a "maintenance" or "easy" week every 4-6 weeks, you seriously risk injury.  If you were running 10 miles per week before you started this training, that means that in week six, when you'd expect to start most programs, you'd barely be running 15 miles per week.  This is generally the bare minimum BASE recommended for beginning a novice marathon training program (and base generally means running that mileage for at least 3 weeks).

It's great if you're interested in running and you want to go for longer distances.  But I would highly recommend you target a HALF-marathon in six months if that is the case, and then go for the full around this time next.  This will lead to more comfortable races, and it's much less likely you'll injure yourself.

Finally, marathon training is not particularly good for weight loss.  The training makes you hungry and tired, and it's much harder to maintain a normal schedule.  Many people find they actually gain weight while training for a marathon.

I'd recommend you look into the book Marathoning for Mortals by John Bingham and Jenny Hadfield.

Hey there.  I have been running for a couple years now and just now signed up for my first 1/2 marathon.  I have ran tons of 5K, 10Ks now.  I agree, you should build up to it.  Give it a year or so.  You do need to know how your body will respond.  You will probably get injured if you do too much too quickly.

As for your weight, you are at a healthy weight, but you can always tone up if you aren't quite happy with how you look. 

I think running is a very effective way to lose weight if you do strength training and eat whole healthy foods too.  I did everything to loose my last 10 pounds of pregnancy weight and running was the only way I got it off.  Cardio burns calories, period.  Running is cardio.  As long as you have balance (strength training and the proper amounts of calories) you will lose weight, not saying you need to, but our bodies are machines, smart ones.  Unfortunately, our BMR's change and our bodies are/become very efficient.

Good luck to you.  It's awesome to have goals!  Maybe try for a marathon next year after you get used to it!  You'll feel better!  Good luck!

You should probably throw in one or 2 days a week of sprints.  Run as fast as you can for about a minute then stop for 5 minutes.   Repeat this 10 times.   It really helps to boost your endurance.  Do two medium runs a week (about 6-8 miles).  One day of rest is also needed.  As well,  once a week do you faux marathon run....you should be upping the mileage every week so that 2 weeks before the marathon you can run about 20 miles then the next week go down to about 15 and the week before the marathon nothing.  The sprints will really help you....my first marathon took me over 4 hours...and just by adding in the weekly sprints I am up to 3 hours 30 minutes.

Hey Jennifer,

I was curious how you were doing on your training?  Over a year has passed and I was wondering if you reached your goal and if you were still running.  If not, I would love to know why!  I am a part of a Running Community www.beenthererunthat.com. ; We are a group of runners that support new runners.  We know how hard it is because we have Been There Run That!

Stop by the site and let us know how your training is going!

Thanks!

I second the yoga suggestion to increase flexibility, and I don't think anyone could overstate the importance of strengthening your QUADS.  Running mainly uses the muscles in the back of your leg, and if you don't strengthen the ones in the front, you're setting yourself up for the most common running injury, the strained quad.  A great way to even out your leg muscles would be a spinning class 2-3 times a week. 

I agree with everyone that for a new runner, you are training much too hard, and need to slow down before an injury forces you to stop completely.  

Finally, with the amount of exercise you are doing, 1300 calories seems low to me.  It might be enough for a rest day, but 1500-1800 sounds more reasonable for days when you are burning off 350-600 calories through exercise.  

Original Post by marneedear:

running is not efficient for weight loss anyway (unless you are elite marathoner running 100 miles per week).

 

I beg to differ. I began running to lose weight and successfully lost an additional 15 pounds.

Are you doing this with a trainer or on your own?

I ran Division I cross country and track in college. Coming from an NCAA 10K qualifier... don't get ahead of yourself. Cross training is just as important as actual running and it relieves some of the abuse on your body. I cross trained about 45-75 minutes a day 3-4 times a week. And everyone is right about overtraining in the beginning, it sets you up for injury and muscle fatigue. Which is why dieting isn't good either, if you dont have enough caloric intake you are going to end up burning muscle on your long runs instead of fat. Eat enough calories, every pound of lean muscle burns up 500 calories a day RESTING. which means that if you gain lean muscle you will burn 3,500 calories a week which equals one pound of fat a week on top of your running. Its ok to cut out the junk food and eat healthier but lowering your caloric intake will lead you to become more tired. Fitness is like a 3 legged table with the legs being cardio, lifting, and nutrition... if you knock over one of the legs the entire table will fall over.

good luck

Hey I've run a few marathons...when i first started I was about 140 pounds 5'5....now with my regiment I'm 110 pounds...I seldomly do weights so I don't know what this business is about not helping you lose weight...

Sunday: Usually I do one long run a week so about 15 miles and I try to up my speed every week.

Monday: Day off

Tuesday: High Intensity Sprints...run as fast as you can for about 1 minute and then rest for 5 minutes... I generally do this 10-15 times and then I will throw on some weights.  ....I know it may not seem like a lot but these days really boost your metabolism and help you with endurance

Wednesday: 7.3 miles in 1 hour

Thursday: (Same as Tuesday)

Friday: 7.3 Miles in 1 hour

Saturday: Take the day off.....

You can obviously modify this to whatever speed etc....and weeks coming up toward the marathon increase the distance of your sunday (or whatever day works for you) until you reach 3/4 length of the marathon......then the week before the marathon don't do any running at all.

I would say DONT eat 1300-1500 calories a day!! honestly i still eat well over 2000 calories a day when i do 7 mile runs....and i don't even keep track on sundays....youre just going to lose muscle if you aren't eating enough and you won't burn fat.  if you are eating healthy youll see results....