Help me start running!

[goldilocks]

I really need help here. I want to start running. Currently, I don't do daily exercise (cringe), but I need to start. I don't want to over do it when i first start, but I do need to feel that I am progessing as well, if only running for a couple minutes at the beginning. Can you recommend a program that I could use? Also, when does everyone run, in the mornings or evenings? I would need to do it in the a.m. Please help...I know I have come to the right place. Thanks!

[emilycat]

Oh, you have definitely come to the right place http://www.cookinglight.com/bbs/smile.gif
Yippee for you! I'm so glad you're interested in starting to run! (okay, so I could be a poster girl for the sport http://www.cookinglight.com/bbs/redface.gif )
To get started, I would recommend visiting www.runnersworld.com (http://www.runnersworld.com) and taking a look at their beginning runner's section. I know a lot of the runners on this board have been following some programs either from that site or something similar, so I'm sure they can give you more details. Good luck!

[lindrusso]

goldilocks,

Wanna be my running partner? http://www.cookinglight.com/bbs/biggrin.gif

I just started the RW program that Emily mentioned and it's been really good. I've tried running in the past, but I didn't do it gradually at all - just went out and ran and then wondered why it hurt so much!

I stuck with the 30 sec on/30 seconds off for a few weeks and am up to 1 min-1 min 30 sec. on/30 secs. off now. I do feel like I'm making progress, but it is very slow going. In order to make me feel like I'm reaching ever farther, toward the end of each session, I go for one longer spurt - I'll shoot for 2 or 3 minutes. That way I get to test my endurance and I feel like I'm pushing myself.

I'm always careful to walk first and stretch out - before and after. I have always found running to be very hard, even though my endurance for something like aerobics is a lot greater. I'm hoping that this gradual approach will be the ticket and that soon I will be measuring miles instead of minutes!

I'd love to hear how you're doing and to trade "stories" to encourage each other!

Right now I'm trying to do it 3 times a week (always putting one day in between to give my knees a rest), but it's hard with the kids - I enjoy running outside rather than on the treadmill, so it's challenging finding a way to do it with little ones.

Good luck!!!

Oh, and Em and Natasha - wanna be our running gurus??? http://www.cookinglight.com/bbs/biggrin.gif

[This message has been edited by lindrusso (edited 05-15-2001).]

[goldilocks]

emily - i have a couple of questions for you. first off, why do you enjoy it so much? i really want to get to this point. also, when do you do it? i know you cook dinner from your posts on the food board, so if you run at night, how do you do it? thanks!

[Mbart]

Oh, I'd like to chime in with some encouragement! I too have found running in the past to be a little difficult, like I'm not really "made" for it, if you know what I mean. Now put me in a swimming pool, and I can swim with ease, but running always seemed like such a struggle! BUT...I now am loving it, after about two years. Just start slow, and think LONG TERM. I actually walked for about three months before I ever started running. You need to make it enjoyable, not painful, so that it is something you look forward to, not dread. Again, the long-term thing. And this is the perfect time to start...the weather is great, there's lots of other people out exercising, you get fresh air. Look around, soak in the beauty of nature, even if it's just the ol' neighborhood! Check out the flowers, the trees, the blue sky. Think about what you are doing for your body, envision yourself leaner, stronger, looking good at the beach!!! I think the alone time can be very healthy mentally/emotionally. I've found myself laughing out loud, and even crying while running...it's a great time to sort through things, think about relationships, whatever.

As far as time, I switched from afternoon runs to morning runs about three months ago, and it is SO much nicer! It's not as hot, you are fresh, it gets you going in the morning, and I feel like there's some sort of comraderie(sp?) with the other runners out there at the crack of dawn.

As Emily mentioned, check out the Runners World website, or go to the library and go thru some back issues! I did that a few weeks ago, in response to Emily's enthusiasm for the pub, and I'm telling you, it got me all pumped up to run!!

Best of luck to you, and keep us posted! By the way, I would love Emily and Natasha to be my running mentors, too! http://www.cookinglight.com/bbs/smile.gif

[emilycat]

Goldilocks,
I totally agree with what Mbart said about making your runs enjoyable, soaking in your surroundings and cherishing the time to yourself that running gives you.

One of the reasons I love running so much is that it seems to shed a new light on everything -- thoughts become clearer when it's just you and the pavement (or the trail or the track). I always bring along my running stuff when I travel, partly because I like to keep up my training schedule (or non-training schedule), and partly because running in a new locale is so inspiring and exhilarating to me. I feel more in tune to where I am, not a tourist, but a traveler.

Oh, gosh, I could write an essay about why I love running so much, but here are just a few reasons: It gives me such a sense of accomplishment, not only in races, but in training, in the everyday runs that help make me a better runner.
I love goals -- setting PR (personal record) goals for various distances, running a certain number of races -- I love setting them, and I love reaching them.
I love the actual act of running -- this is something that you may not feel right off, ( I know that when I started running, about 5 years ago, finishing the run was the most enjoyable part http://www.cookinglight.com/bbs/smile.gif ) but after your cardiovascular shape has improved, runs aren't a struggle; often they may be a challenge, as well they should be -- you'll never improve on your speed or your distance without pushing yourself. Ever heard of "runner's high?" Often the endorphins released from running help to make up for the difficulty factor of a tough hill or speed workout or a particularly long run.

I also run in the morning, which I especially love, being out there before the sun comes up, no traffic, the moon still shining brightly, and being out there long enough to see the sun rise -- it wakes me up and sets me up for the day -- and I have plenty of time to cook at night, which of course, is the most important thing http://www.cookinglight.com/bbs/wink.gif

I think I've rambled on long enough -- and I hope it didn't sound like a bunch of nonsense http://www.cookinglight.com/bbs/smile.gif

[Gina O]

goldilocks- I wanted to add a few tidbits I have learned in my short running career. I started in November, but had to take almost 3 months off because of an injury. Since I have been back, about 5 weeks or so, it has been wonderful.

First, in case you haven't already heard, you have to get good shoes that fit the anatomy of your feet and your running style. Do not buy shoes from a store that does not watch you run in them first. And, once you start running, replace them often.

When I started running in November, I was virtually doing no exercise at all other than bike rides now and then. I used a program from Runner's World Complete Book of Running that I found perfect for me. Like most good beginning programs, it combined running and walking. I loved the program because it used longer increments of running and walking, I felt challenged but not in pain, and felt like I was really making progress the whole time. I have emailed it to several people, and if you are interested in seeing it, I can see if I can dig it up. (I also highly recommend the book, it is great).

The biggest motivator for me has been entering races. My first was on Thanksgiving weekend, 2 miles. My goal was to run the whole race without stopping to walk, something I had never done before. It was wonderful, and by having set the goal and paying the entry fee, it kept me going through the training. I always hope to have a goal as such ahead of me. So, more advice would be to look around for a race to enter, and don't worry about anything other than your own person goal for that race, then do it and enjoy being around other runners.

In the beginning, I never thought I would come to love running as much as I do today. I have found that right now, I need to take days off between runs, but sometimes I simply can't resist and go out and run anyway. I do not run for nearly as long or as fast as many of the runners who regularly post here, but I always do my best, and feel great as a result.

Not every run is perfect, and this BB is a great support for those less than fabulous days. While most of us love running, we all realize that there are days that are simply hard, for whatever reason. During those times you will always receive the encouragement you need to lace up again if you let us know you are struggling.

I have never been much of an athlete... too short, not very coordinated, not much endurance, ect. I love running because for the first time in my life I am good at something athletic. Not great, as I mentioned earlier, but people now look at me as an athlete. Not to sound too vain, but I really love that.

I also love the feeling I get from running. No matter how tired I am when I start, I usually feel lots more energized when I am finished. It provides a wonderful sense of mental clarity. I think so much more clearly when my body is being pushed to near it's limit. I spend my running time planning, dreaming, falling in love, falling out of love, working, solving problems and creating menus. And when I am done, I always feel such a sense of physical accomplishment.

I run whenever I have time. I take a look at my week and find times to fit it in. I will be traveling the entire month of June, so am already trying to set my schedule up in such a way to allow for running at least 4 times per week. Good luck, Gina

[KValley]

goldilocks,

As someone who is also very new to running, I wanted to add a few thoughts. I could have written Mbart's post(and Gina's, which I just read)! Until recently, running was a the bottom of my list of physical activities. A couple of years ago I started to work in running intervals with brisk walking on the treadmill or outside, but it would be an on again-off again endeavor- months would go by when I wouldn't run. Now I realize it was because I wasn't working towards anything- I didn't have a sense of purpose nor a goal.

At the end of March I was inspired by an article in Shape magazine, which outlined a run-walk interval plan, much like the one lindrusso described. I started that, but found I was progressing faster and further in my runs than the "plan" allowed for and I wanted to do more. When the thread started in April (?) about a group participation in the YMCA 5K on June 2, that was the inspiration I needed! Thanks to Emily's and other's advice, I found the Runner's World website and started on a First 5K training plan. I'm now running every other day, have signed up for my first 5K in June. My goal is to be able to run a 10K by the end of September. We'll see about that one, but it's something to work for!

For me, running is a new way to challenge my body and mind. As I grow older (I'm approaching 32, old thing that I am http://www.cookinglight.com/bbs/smile.gif) I have discovered an athleticism and body confidence I never had as a teen/early 20's. I am learning that I am capable of doing just about anything that I set my mind to! I downhill skied for the first time this winter and I was awesome! I'm going ocean kayaking for the first time this summer. Now I am running,which is perhaps the greatest surprise of all- I considered running something that "athletes" did- now I've put myself in that category, too!

What is important to me, from a physical and emotional sense, is to cross-train. I don't want to burn my body and mind out on one activity. I hike, I bike, I lift weights, work out in a gym, practice yoga, walk as much as I can. I'm planning to get back into swimming, because I'd like to compete in a sprint distance or mini-triathalon in the next year or so.

My husband is a former high school and college track and cross country runner who got addicted to running and had to stop when it became too much a part of his life/health. He went to cycling and now walks 5-6 miles /day. Funny thing, since I've shown a serious interest in running, he's made some noises about wanting to run
again! But he has been a good voice of reason and caution about taking my training slowly and not increasing speed and distance too quickly- setting small goals and listening to my body. I have WANTED to run more often and farther than I am, but know that the best thing for my body and for my progress is to pace myself. I will work on increasing distance after my first 5K in June.

Best of luck and keep us posted on how you progress! Everyone on this board is at such different stages and is so supportive- there is no sense of competition or trying to keep up-literally-with anyone. We're all just so excited to encourage each other along, no matter what the pursuit!

Oh, I do run in the mornings on weekdays; weekends are more flexible.

I came back to say that- echoing others' comments about the power of running on one's mental state and the ability to dream, plan, let one's mind wander while running- if I feel myself slumping during a run, I imagine that I am in a race and that a crowd is cheering me on. This never fails to help me pick up the pace and find renewed energy.

Julie



[This message has been edited by KValley (edited 05-16-2001).]

[browneye]

Okay, I'm getting inspired by these stories.
Here's my dilemma, and I welcome your expert advice!
Years ago, maybe 15 years, (EEK!) I started running. Just running, went out and started with 1 mile, working up to 5 or 6miles. No walking. I hadn't been doing much else before that. I know, stupid. I don't think I had very good shoes and I was running on pavement. Anyway, I got such terrible shin and knee pain, that I ended up at the MD's office, and he said I had pretty wierd angles in my knees and ankles and that I wasn't "cut out" to be a runner..it would be too hard on my joints... so I quit.
Now, since then, I have done less impactual cardio exercises such as ellyptical machine, power walking, etc. and have had very little pain, except one knee that sometimes flares very mildly.
I do not personally believe that my legs are that much more "crooked" than many other people that run, and I think the pain was primarily due to the way I started, not the crooked legs!
I would like to try again.
Am I wrong?
I will check out the Runner's World beginner's article mentioned by Emily, and would appreciate your advice!
Also, what is the difference between "jogging" and "running"? I know, stupid question
Appreciate your input!

[emilycat]

Hey, browneye!

In the hopes that I don't offend anyone in the medical profession out there, it is my opinion that many MDs have no clue about running, runners or sports medicine in general, because their schooling in those areas was very limited.
I imagine that your shin splints were due to more to bad shoes and too-quickly-increased mileage than your build.
Anyway, I don't think you should have to rule out running, at least not until you get an opinion from a sports physiologist, or someone else trained specifically in that area.

About jogging and running -- hee hee -- I really, really loathe the term "jogging." The connotation so undermines my dedication and passion for the sport, and I know many runners who feel the same way.
I really feel like the difference in terminology has so much more to do with your mindset about running; how seriously you take it, etc. And I think that it's entirely relative based on your athletic ability. One person's jog may be another person's run, and vice versa. Of course, when I'm warming up for a speed workout, I prefer to call it a "light run." http://www.cookinglight.com/bbs/biggrin.gif



[This message has been edited by emilycat (edited 05-16-2001).]

[SusieO]

It's great to see so many aspiring runners!

I have little to add to the excellent advice provided by our resident gurus. I will reiterate the importance of good shoes. (Take it from me and my black toenails, it's worth the effort and expense to get the right pair.)

I've read in Runner's World that a lot of new runners (myself included) make the mistake of going for distance rather than time when starting out. The program lindrusso describes sound right on target.

I love to run, and I love the idea of myself as a runner, and as an athlete. I really enjoy the alone time. At some point you fall into a rhythm and your mind wanders off as your body propels forward. It's hard to explain, but it's a great feeling.

To say that I was not athletic as a child would be a gross understatement. Actually, I was teased mercilessly in elementary school for my lack of athletic ability. So it's very gratifying for me now to be able to say I am a distance runner. (Take that you slimy children of my memory!)

[browneye]

Hey, Emily
Thanks for the advice. I agree most MD's don't know much. This one was an Orthopedic guy who claimed to specialize in Sports Med, however, that was a long time ago.
I checked out the new runners guide on Runners World. It was great!
I have scheduled myself to do a run/walk on Friday morning! http://www.cookinglight.com/bbs/smile.gif
I have really sore leg muscles right now from a strength training workout I did on Monday, so I am waiting until Friday to do the run/walk.
I plan to run outside as much as possible, but during inclement weather, I may be using a treadmill. Can you experts tell me... is it worth it when you can't run outside to use the treadmill? When I travel, sometimes I am reluctant to go running in strange cities where I may not know my way around, but the hotel usually has a treadmill.

[aggie94]

browneye --

I know your question was directed to the "experts," and I certainly don't claim to even come close to that! But I have to admit that I run almost exclusively on the treadmill. I know that defeats a lot of the reasons that people enjoy running, like alone time and peace and quiet to think, but for me, it's the treadmill or nothing because of my shin splints.

As far as surfaces go, the treadmill is pretty easy on you. If you take a look, I think Runner's World's website (it could have been another website -- I'll see if I can find it and let you know for sure) has a ranking of running surfaces and how they rate. The best surfaces are grass and wood chip trails, but I find that grass is often really bumpy and uneven, and wood chips get my shoes and socks really nasty and pokey (I know, not a great reason not to do it, but still). Pavement is the worst, and that's pretty much what I would be stuck with if I ran outdoors. It's too hard on my shins and knees, so I stick with the treadmill. For me, it's better than nothing at all.

[lindrusso]

I discovered something today....when you have a frustrating day with a 3-year-old, it's much easier to run http://www.cookinglight.com/bbs/biggrin.gif !

[clairea]

Originally posted by lindrusso:
I discovered something today....when you have a frustrating day with a 3-year-old, it's much easier to run http://www.cookinglight.com/bbs/biggrin.gif !

You said it! All of you seem to have such great motivation, but for me the tension built up after a day at home with a 31/2 year old and a 14 month old is what pushes me out the door most evenings!

goldilocks, I am also following a program from Runners World, and really like it. I have tried to start running on and off in the past, but never with any plan and have always given up. I have been able to stick with this, and am up to running 7-8 minutes at a time, with short walk breaks, for 3-4 miles.

I run in the evenings. I would rather exercise in the morning, but don't have anyone to watch the children, so I run when DH gets home (usually 7-7:30 pm, which is nice because it has started to cool off). One good thing about this, since we eat dinner after I get back and shower, is that feeling good from a run keeps me motivated to watch what I eat at the time of day that is otherwise hardest for me.

Good luck http://www.cookinglight.com/bbs/smile.gif

[emilycat]

I just wanted to clarify something (and to defend my most-common running surface http://www.cookinglight.com/bbs/smile.gif ) --
pavement/asphalt actually ranks 6 (on a scale of 1 to 10 on the running surfaces scale), with grass as a 10, wood chips a 9, concrete a 1. The treadmill is only a bit softer than the pavement, at 6.5. So yes, sidewalks are horrible, but pavement really is a relatively forgiving surface.
Just FYI, cinders are 7.5, dirt is an 8, sand is 4, the track is 7 and snow is 2.5. The article was featured in the March 1997 issue of RW.

[This message has been edited by emilycat (edited 05-16-2001).]

[mightyh]

Thanks for the very interesting info, Emily.. I claim to hate pavement and feel like it hurts my knees more than my trail, but will re-adjust my thinking and give it another chance on days I just can't make it to the trail.

I had no idea. Another running misconception cleared...

[aggie94]

Sorry, Emily!

I have always equated pavement with concrete. I had no idea that there was a difference between running on the sidewalk and running on the road. Neither feels very good to me. And how do you know if you're running on pavement or asphalt? Are all roads paved? Are sidewalks the only place I'd run into concrete, or are there other places I should avoid as well? Sorry for the lame questions, but I honestly didn't think there was any difference here.

With this new (accurate!) information, I might reconsider running outdoors now that the weather is nice.

[This message has been edited by aggie94 (edited 05-16-2001).]

[SusieO]

Originally posted by lindrusso:
I discovered something today....when you have a frustrating day with a 3-year-old, it's much easier to run http://www.cookinglight.com/bbs/biggrin.gif !

Too, too funny! I won't tell you how often, while running, I pounded my former boss's head into the pavement. Maybe I shouldn't have changed jobs. http://www.cookinglight.com/bbs/wink.gif

I think the treadmill is an excellent alternative when you can't run outside. Check out the Runner's World web site for some training programs to keep things interesting. I use a hill-training program that I enjoy. It's also the only way I could train for hills since I live in a very flat area.

Eva, I think most streets would be asphalt. You could always place a call to your city or county government to find out for sure. If they have to maintain the roads, they will surely know what they are made of, right?

[emilycat]

Eva,

No need to apologize! As far as I know, though, pavement is asphalt. Concrete is what sidewalks are typically made of (on campus ours were brick), and many people who run in cities frequently run on those. One exception I know of is the path along the Charles River in Boston, which is also made of asphalt (good thing, too, since the entire city's running population seems to frequent it).

I can't think of any other surfaces that would be concrete, but the simplest way to tell is by the appearance -- concrete is typically white or off-white, and asphalt is gray or bluish. And it twinkles sometimes in the sun.
The reason it's more forgiving is because it absorbs more of the pounding from your stride; running on concrete sends all the shock back into your legs. Does that help?

[aggie94]

I think that does help -- thanks! I asked DH yesterday after I read your post about the difference between pavement and asphalt and concrete and he was stumped as well. We had both thought that pavement was concrete, although we knew that asphalt was different. So now I know -- roads, good; sidewalks, BAD.

Oftentimes, I just can't find time to make it over to the gym to run even though I really want to. Now I know I can just throw on my shoes and go for a run around the neighborhood if nothing else.

[lindrusso]

This surface discussion is very interesting. They rate grass as good, but I think it would be quite hazardous because it hides little dips and holes - twisted ankles - ouch! I suppose their talking theoretically or in relation to impact??

The one time so far that I've run on sidewalks, my knees hurt for a week or more! I'll try the road next time. My surface of choice so far is the track at the local elementary school. It's either cinders or dirt or a combo. It's boring, but it doesn't hurt my knees and the kids can play at the playground while I run/walk.

And luckily, so far the treadmill seems fine on my knees! Thanks for the info Emily!

[Gina O]

Another note on surfaces: some subdivision and developer built streets are concrete. Besides being white/off-white in color, they are poured in sections, and the section lines will be visible, like a giant sidewalk. My subdivision and the street in front of my office are both this way.

I run on all surfaces (except grass) and try to vary the surfaces I run on as much as possible. I do not want to get into the situation where all my running is on one of the "softer" surfaces, then have to do a race on concrete and kill myself. Gina

[emilycat]

You're right, Gina, I forgot about some of the neighborhoods I've seen with concrete streets. Ick. Thankfully, there are none around here.
Alysha, I agree, the ankle factor of grass is kind of obnoxious, but in terms of its energy-absorbing capabilities, it's definitely easiest on your joints and bones.