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Hey guys I've got another question from a newbie runner =).
So taking your advice from my last post I completely stopped worrying about time/speed and just focused on running more miles. I've noticed a lot more improvement, or maybe not much but enough for me to really notice. Well in other words the 3 miles runs have gotten much easier for me. I finally cut out any sort of slow-down, or I guess "breaks" in the middle of the run. I guess that means I've finally established a proper running pace? Because before I'd be pretty tuckered out after 3 miles, and to go any slower I'd be practically walking. Now I breeze through the first two miles without really noticing it, and then my legs start to burn going into the third mile. My heart rate and breathing feel very very comfortable throughout the whole thing.
I've now tried adding in more miles to my routine on my days off from running. Usually I just do those 3 miles every other day, but now I've added in a quick 1 mile run the days after that 3 mile run. Running a mile has become so nice and easy now I just thought why not.
So my question is how should I continue my exercise routine? Should I maintain the same pace for both workout days? Or should I up the pace for the short 1 mile? Or should I continue adding in more miles for longer runs?
My guess would be to continually work on mileage (I think thats the correct term?) since it seems like I have all the time in the world to focus on my endurance before worrying about speed or anything of that sort.
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On March 25 2012 03:17 Snuggles wrote: Hey guys I've got another question from a newbie runner =).
So taking your advice from my last post I completely stopped worrying about time/speed and just focused on running more miles. I've noticed a lot more improvement, or maybe not much but enough for me to really notice. Well in other words the 3 miles runs have gotten much easier for me. I finally cut out any sort of slow-down, or I guess "breaks" in the middle of the run. I guess that means I've finally established a proper running pace? Because before I'd be pretty tuckered out after 3 miles, and to go any slower I'd be practically walking. Now I breeze through the first two miles without really noticing it, and then my legs start to burn going into the third mile. My heart rate and breathing feel very very comfortable throughout the whole thing.
I've now tried adding in more miles to my routine on my days off from running. Usually I just do those 3 miles every other day, but now I've added in a quick 1 mile run the days after that 3 mile run. Running a mile has become so nice and easy now I just thought why not.
So my question is how should I continue my exercise routine? Should I maintain the same pace for both workout days? Or should I up the pace for the short 1 mile? Or should I continue adding in more miles for longer runs?
My guess would be to continually work on mileage (I think thats the correct term?) since it seems like I have all the time in the world to focus on my endurance before worrying about speed or anything of that sort.
Nice! Your clearly making some good progress.
I would just build up mileage and let your aerobic fitness build until you get to a point where your running a solid 3 or 4 miles 6/7 days per week depending on preference.
Once you get there, if your interested in really trying to get faster we can start taking a look at some of the other things that go into it. Until you have a little bit of a base though the benefits are so much greater from just easy running, not to mention the increased likelihood of injury from faster running w/o a solid base, that it makes the most sense to just get those miles up before moving on to other faster type workouts.
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Ultra marathoners are completely nuts. This is one of the areas where I know some runners start to waffle on, especially Dean Karnazes, but what those guys do is impressive. I read his book and the most ridiculous thing that stood out to me: he did a 200+ mi race and still dropped a sub 6 for his last mile.
The crowd over at letsrun really, really seem to dislike this guy by and large. I'm not entirely sure why, but it seems the gist of it is he promoted himself (allows himself to be promoted?) as one of the fittest people out there, and yet he hasn't really ever pitted himself in tough races with tough competition.
I don't know much about him, other than that he is one hell of a boss when it comes to handling lots of running at one time.
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So I decided to finally do a more structured workout based on the Couch to 5K program after finding out that I'm way too out-of-shape. Even though I'm not as out of shape as people who start the c25k program, I'm still finding the workouts pretty enjoyable and worthwhile. The c25k program focuses on the amount of time you run rather then your speed or distance, so after finishing the c25k I'll probably focus on more mileage and try to get in faster times. Knew I should have done Track instead of academic stuff. :S
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On March 27 2012 14:42 NationInArms wrote: So I decided to finally do a more structured workout based on the Couch to 5K program after finding out that I'm way too out-of-shape. Even though I'm not as out of shape as people who start the c25k program, I'm still finding the workouts pretty enjoyable and worthwhile. The c25k program focuses on the amount of time you run rather then your speed or distance, so after finishing the c25k I'll probably focus on more mileage and try to get in faster times. Knew I should have done Track instead of academic stuff. :S
Glad to hear it. You'll notice some huge differences in your fitness in just the first few months.
So I decided to finally do a more structured workout based on the Couch to 5K program after finding out that I'm way too out-of-shape.
Don't think there are any problems with whatever you do decide to do, but I am curious what you mean by more structured workout as I recall C25K being a pretty structured type of thing.
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On March 28 2012 07:25 L_Master wrote:Show nested quote +On March 27 2012 14:42 NationInArms wrote: So I decided to finally do a more structured workout based on the Couch to 5K program after finding out that I'm way too out-of-shape. Even though I'm not as out of shape as people who start the c25k program, I'm still finding the workouts pretty enjoyable and worthwhile. The c25k program focuses on the amount of time you run rather then your speed or distance, so after finishing the c25k I'll probably focus on more mileage and try to get in faster times. Knew I should have done Track instead of academic stuff. :S Glad to hear it. You'll notice some huge differences in your fitness in just the first few months. Show nested quote +So I decided to finally do a more structured workout based on the Couch to 5K program after finding out that I'm way too out-of-shape. Don't think there are any problems with whatever you do decide to do, but I am curious what you mean by more structured workout as I recall C25K being a pretty structured type of thing.
Sorry about the confusion. I meant that c25k was more structured then what I was doing before (just random runs once a week).
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Ran my first 5k today Felt real good :D:D:D:D (after lifting too :D)
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I recently came across this article from a post on reddit that pretty much says stretching doesn't actually help. I know that when I started running in high school, we were told to stretch. But my second year stretching was put on the back burner. What are your views on this article? Does it seem to correlate with what you know already?
http://www.runnersworld.com/article/0,7120,s6-241-287--7001-0,00.html
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On March 29 2012 13:02 NationInArms wrote:I recently came across this article from a post on reddit that pretty much says stretching doesn't actually help. I know that when I started running in high school, we were told to stretch. But my second year stretching was put on the back burner. What are your views on this article? Does it seem to correlate with what you know already? http://www.runnersworld.com/article/0,7120,s6-241-287--7001-0,00.html
Everything I have ever read about stretching lead me to not think it's even worth the small possibility it actually has a positive effect on running. As long as you are flexible to have a good stride and do all the movements necessary to run fast then I don't see how it can prevent injuries. That article supports this idea.
I haven't done static stretching for running in about 8 years and I never have had an injury that stretching could have prevented. I would do dynamic flexiblity before workouts (not easy, slower runs) and before races and that seemed fine but might also be unnecessary. Dynamic flexibility just means gaining flexibility by increasing your range of motion by continued movement rather than holding a pose.
I recently read this article that isn't running specific but the same principles certainly apply to running. http://www.t-nation.com/free_online_article/most_recent/stretching_is_bs
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New incline PR today in 24:11!
If your not familiar with it the Manitou Incline is basically on hell of a hill. It's one mile and length and rises from 6600 feet to about 8800 feet for an average grade of about 41%.
The Incline: + Show Spoiler +
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On March 30 2012 14:52 L_Master wrote:New incline PR today in 24:11! If your not familiar with it the Manitou Incline is basically on hell of a hill. It's one mile and length and rises from 6600 feet to about 8800 feet for an average grade of about 41%. The Incline: + Show Spoiler +
Nice. I just woke up 20 minutes ago from a dream where I raced to the top of a big ass hill. Maybe it was you I was racing.
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Ok, I'm sold. I'm gonna start couch to 5k tomorrow. I tried running during last fall, but I could not go further than 15 minutes; of course I was going from nothing to straight up running until bust, and that felt pretty bad. This sounds like a much more civil way to do it.
The only caveat is that I'm used to biking long distances, last week for instance I did 40 km in the mountains, and I handled it no problem. I don't know to which extent biking improves running capacity, if so then maybe I could start by jumping into week 2. What do you guys think?
Great thread btw, keep it up!
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On March 31 2012 06:12 Ender985 wrote: Ok, I'm sold. I'm gonna start couch to 5k tomorrow. I tried running during last fall, but I could not go further than 15 minutes; of course I was going from nothing to straight up running until bust, and that felt pretty bad. This sounds like a much more civil way to do it.
The only caveat is that I'm used to biking long distances, last week for instance I did 40 km in the mountains, and I handled it no problem. I don't know to which extent biking improves running capacity, if so then maybe I could start by jumping into week 2. What do you guys think?
Great thread btw, keep it up!
While biking certainly does influence your overall fitness, I would suggest starting from the beginning of couch to 5k. The first week may end up being too easy, but there isn't any harm in trying it out.
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On March 31 2012 07:13 pyrofoam wrote:Show nested quote +On March 31 2012 06:12 Ender985 wrote: Ok, I'm sold. I'm gonna start couch to 5k tomorrow. I tried running during last fall, but I could not go further than 15 minutes; of course I was going from nothing to straight up running until bust, and that felt pretty bad. This sounds like a much more civil way to do it.
The only caveat is that I'm used to biking long distances, last week for instance I did 40 km in the mountains, and I handled it no problem. I don't know to which extent biking improves running capacity, if so then maybe I could start by jumping into week 2. What do you guys think?
Great thread btw, keep it up! While biking certainly does influence your overall fitness, I would suggest starting from the beginning of couch to 5k. The first week may end up being too easy, but there isn't any harm in trying it out.
Yeah that's what I thought, there is no hurry, so I'll just try and start from the beginning. I think first week will be good anyway to figure out the logistics, since I don't have any nice park nearby I'll probably end up biking 20 minutes to the beach and run there, see if my gear is appropriate, if the smartphone app really works, etc. Will keep you updated!
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On March 31 2012 07:13 pyrofoam wrote:Show nested quote +On March 31 2012 06:12 Ender985 wrote: Ok, I'm sold. I'm gonna start couch to 5k tomorrow. I tried running during last fall, but I could not go further than 15 minutes; of course I was going from nothing to straight up running until bust, and that felt pretty bad. This sounds like a much more civil way to do it.
The only caveat is that I'm used to biking long distances, last week for instance I did 40 km in the mountains, and I handled it no problem. I don't know to which extent biking improves running capacity, if so then maybe I could start by jumping into week 2. What do you guys think?
Great thread btw, keep it up! While biking certainly does influence your overall fitness, I would suggest starting from the beginning of couch to 5k. The first week may end up being too easy, but there isn't any harm in trying it out.
I going to go ahead and disagree here.
Your a fit guy, there is almost certainly no need for you to worry with something with C25K.
You said you couldn't make it 15 minutes....this tells me you were running much to hard. Start small, say 2 miles and go "stupid easy" I'd say start the first couple minutes out at walking pace (i.e. run same speed you walk) and from there naturally allow it to pick up to a relaxed, natural, but still easy (if not very easy) pace. Start with 2 mile 3 times a week maybe, then go to something like 3 miles 3 days a week, then just keep adding days till your at like 5,6, or 7 or wherever you want to be.
C25K is really a program aimed at people that have been very inactive (read: sedentary) for a long period of time. I really don't think that conservative of a plan is necessary at all for your typical HS/College age person unless they have been truly sedentary for a several years.
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Biking definitely does help out running. That's why it's the most common form of cross training for runners. The extent to which it helps depends on how long and fast you are biking. There are similar zones of aerobic workload and you can simulate them by trying to mimic your perceived level of running effort on the bike.
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On March 31 2012 08:02 AirbladeOrange wrote: Biking definitely does help out running. That's why it's the most common form of cross training for runners. The extent to which it helps depends on how long and fast you are biking. There are similar zones of aerobic workload and you can simulate them by trying to mimic your perceived level of running effort on the bike.
Curious to throw this out there...
When I bike I notice that me perceived effort generates a noticeably lower HR than a given running perceived effort does. For instance is I go at tempo effort while running I'm usually around 170-180 HR, but this same feeling of effort on the bike might only generate 155-160. It also seems to grow more pronounced the harder I go, as in at a very easy pace the HR/Effort is similar but I have a higher HR at a given perceived effort while running the greater the effort.
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On March 31 2012 07:59 L_Master wrote:Show nested quote +On March 31 2012 07:13 pyrofoam wrote:On March 31 2012 06:12 Ender985 wrote: Ok, I'm sold. I'm gonna start couch to 5k tomorrow. I tried running during last fall, but I could not go further than 15 minutes; of course I was going from nothing to straight up running until bust, and that felt pretty bad. This sounds like a much more civil way to do it.
The only caveat is that I'm used to biking long distances, last week for instance I did 40 km in the mountains, and I handled it no problem. I don't know to which extent biking improves running capacity, if so then maybe I could start by jumping into week 2. What do you guys think?
Great thread btw, keep it up! While biking certainly does influence your overall fitness, I would suggest starting from the beginning of couch to 5k. The first week may end up being too easy, but there isn't any harm in trying it out. I going to go ahead and disagree here. Your a fit guy, there is almost certainly no need for you to worry with something with C25K. You said you couldn't make it 15 minutes....this tells me you were running much to hard. Start small, say 2 miles and go "stupid easy" I'd say start the first couple minutes out at walking pace (i.e. run same speed you walk) and from there naturally allow it to pick up to a relaxed, natural, but still easy (if not very easy) pace. Start with 2 mile 3 times a week maybe, then go to something like 3 miles 3 days a week, then just keep adding days till your at like 5,6, or 7 or wherever you want to be. C25K is really a program aimed at people that have been very inactive (read: sedentary) for a long period of time. I really don't think that conservative of a plan is necessary at all for your typical HS/College age person unless they have been truly sedentary for a several years.
Well.. I really don't consider myself fit. I'm 26, and appart from the weekly/bi-weekly bike rides, I spend my hours sitting in a chair in front of a computer, either at work or at home. I think it's simply I've been biking for so long that I just got really efficient at it, so I can do it very naturally without getting tired. However when I tried running in the past, it felt the complete opposite, it was essentially a painful experience, very against my body. I thought that was because the set of muscles used for running is differerent, and because you need much more ventilation, I don't know.
This is why I thought alternating running and walking was a good idea, rather than just keep trying to do straight runs from the get go. But yeah I'm not an overweight 100%-couch type of guy either, so by looking at the program, I think I'll give week 3 a try and see how it feels, and go from there.
Thanks for the advice!
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On March 31 2012 08:46 Ender985 wrote:Show nested quote +On March 31 2012 07:59 L_Master wrote:On March 31 2012 07:13 pyrofoam wrote:On March 31 2012 06:12 Ender985 wrote: Ok, I'm sold. I'm gonna start couch to 5k tomorrow. I tried running during last fall, but I could not go further than 15 minutes; of course I was going from nothing to straight up running until bust, and that felt pretty bad. This sounds like a much more civil way to do it.
The only caveat is that I'm used to biking long distances, last week for instance I did 40 km in the mountains, and I handled it no problem. I don't know to which extent biking improves running capacity, if so then maybe I could start by jumping into week 2. What do you guys think?
Great thread btw, keep it up! While biking certainly does influence your overall fitness, I would suggest starting from the beginning of couch to 5k. The first week may end up being too easy, but there isn't any harm in trying it out. I going to go ahead and disagree here. Your a fit guy, there is almost certainly no need for you to worry with something with C25K. You said you couldn't make it 15 minutes....this tells me you were running much to hard. Start small, say 2 miles and go "stupid easy" I'd say start the first couple minutes out at walking pace (i.e. run same speed you walk) and from there naturally allow it to pick up to a relaxed, natural, but still easy (if not very easy) pace. Start with 2 mile 3 times a week maybe, then go to something like 3 miles 3 days a week, then just keep adding days till your at like 5,6, or 7 or wherever you want to be. C25K is really a program aimed at people that have been very inactive (read: sedentary) for a long period of time. I really don't think that conservative of a plan is necessary at all for your typical HS/College age person unless they have been truly sedentary for a several years. Well.. I really don't consider myself fit. I'm 26, and appart from the weekly/bi-weekly bike rides, I spend my hours sitting in a chair in front of a computer, either at work or at home. I think it's simply I've been biking for so long that I just got really efficient at it, so I can do it very naturally without getting tired. However when I tried running in the past, it felt the complete opposite, it was essentially a painful experience, very against my body. I thought that was because the set of muscles used for running is differerent, and because you need much more ventilation, I don't know. This is why I thought alternating running and walking was a good idea, rather than just keep trying to do straight runs from the get go. But yeah I'm not an overweight 100%-couch type of guy either, so by looking at the program, I think I'll give week 3 a try and see how it feels, and go from there. Thanks for the advice!
Obviously it's your choice. There is nothing at all wrong with starting using C25K, it's just unnecessary. C25K is designed as an extremely easy, exceptionally gradual adjustment into exercise for a person who hasn't done a thing in years.
However when I tried running in the past, it felt the complete opposite, it was essentially a painful experience, very against my body. I thought that was because the set of muscles used for running is differerent, and because you need much more ventilation, I don't know.
It's because you were running way, way to hard. The one exception to this would be if it's painful to run for a short distance...say 20m or 50m. In that case there might be underlying issues as running for 5s or 10s should never hurt or be in any way painful. If it becomes painful/uncomfortable/extremely winded/etc. it means one thing and one thing only...you need to slow down. Alot.
There is no reason you should hurt during a run. Sore the next day? Very possible. But hurting on the run is absolutely a result of running faster than you body is prepared to handle.
In sum, if you really want to start with C25K there is certainly nothing wrong or bad about that. It just isn't necessarily and will delay how long it takes you to get to the continuous runs where you can start to really start benefiting and gaining running fitness.
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On March 31 2012 08:15 L_Master wrote:Show nested quote +On March 31 2012 08:02 AirbladeOrange wrote: Biking definitely does help out running. That's why it's the most common form of cross training for runners. The extent to which it helps depends on how long and fast you are biking. There are similar zones of aerobic workload and you can simulate them by trying to mimic your perceived level of running effort on the bike. Curious to throw this out there... When I bike I notice that me perceived effort generates a noticeably lower HR than a given running perceived effort does. For instance is I go at tempo effort while running I'm usually around 170-180 HR, but this same feeling of effort on the bike might only generate 155-160. It also seems to grow more pronounced the harder I go, as in at a very easy pace the HR/Effort is similar but I have a higher HR at a given perceived effort while running the greater the effort.
I used to have the same issue with not being able to get my heart rate up when biking. Then I started biking more and got better and more efficient at it. Now I can get into a tempoish zone during rides. For me at least it was just a matter of strengthening the muscles used for biking and getting out there to ride more.
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