Tips for runners that are starting to run again

[Aerows]

I've run off and on throughout my life, but have gotten away from it.

Any tips? I'm in pretty good shape, I can tackle a mile, but I was interested in maybe a 5K

[LeftofObama]

1. Here's a site that might help.

http://www.runningforbeginners.com/



To keep yourself motivated you can also do a search for inspirational running quotes. My favorite is, "No matter how slow you run, you are still lapping the person who is laying on the couch."

Now, go out and measure a distance of 3.1 miles (5K). Use your car if you have to to get a somewhat accurate measurement. Practice (train) 6 days a week (you need a rest day) until you can do the whole thing without stopping.

Don't worry about how fast you can run. Speed will come with time and it will take a while to build up speed and endurance.

Set small, different goals every day. If you can run a mile non stop then do that on the first day, but walk the remaining 2.1 miles. On the second day run that same mile and maybe to the next tree or house you see. On the third day run to that tree or house and then on to the next tree or house, etc. Always finish out your 3.1 miles even if you have to stop and walk several times. You'll be running 5K's before you know it.

You can do it! Let me know how it goes because I LOVE hearing about running success stories.

[Raffi Ella]

2. Great advice, those motivational quotes really do help!

And when I first started running that's exactly what I did, measured the loop I had been walking (it was 4 miles). Then I started challenging myself to run the first block without stopping, then tree to tree, lamp post to lamp post. It took a while but I eventually ran that loop without stopping. It was a great moment.

[LeftofObama]

4. It's one of the best feelings in the world to me when I set a goal and achieve it.

How far do you run now? I do +/- 30 miles a week. I Ran my first half marathon in April and I've won 3 gold medals and a silver medal so far this season.

Keep up the good work with running. I believe in you!

[Raffi Ella]

5. Oh wow, that's terrific, Congrats!

Thanks for the support, it's been years since I started running, it's pretty much an ingrained part of me now. But no medals for me, I do have lots of T-Shirts from local Charity Events and I ran the Peachtree Road Race a few times, but I'm not really a distance runner. I run 4-6 days a week for about an hour or so on wooded trails. I think the trail is around 3 miles, I run it once and then loop back and run hills- so yeah. It's not the same as street running. I don't know how to measure it against your whopping 30 miles a week! You must be in amazing shape.

[LeftofObama]

6. Fantastic!

I'll bet if you add it up you're probably running close to 30 miles/week yourself. You have my utmost respect for being a trail runner! I know my clumsy butt and I'd probably trip and fall in a hole or something.

[Raffi Ella]

7. rofl.

When I first went off road I continued to run in my street shoes, I can't tell you how many times I slipped and tripped before I realized I needed a trail shoe. It's rough back there! I'm sure you could handle it, if you can do thirty miles a week then you can do a trail easily!



I didn't mean I double back on the 3 miles, I meant I cut over to the hill - I think I'm doing about half your mileage! You street runners are hard core.

[sir pball]

15. Trail running can be its own special breed of hell..

I usually do roads and flat, easy trails at 7-7:30 a mile pace...a few weeks ago I visited a friend in CT and did his "special" 8-mile stretch on the Appalachian trail. At an average pace of 12:30 a mile. Granted, a lot of it was literally hand-and-foot scrambling, but even the parts that weren't were hardly easy going. Rockhopping, twisting, dodging, heavy climbs and drops...my legs were fine the next day just because I have inhuman endurance there, but my back and core hurt so bad. Thank god I have a good pair of trail shoes in my quiver even if I hardly ever use them..

[Aerows]

11. Thanks for that :)

I've started again. It is hot as hell here and humid, but nothing stops me when I am motivated .

[Raffi Ella]

3. Get hydrated and keep yourself hydrated, it makes all the difference for me.

And just remember, it's mostly a mental game, that along with breathing technique and finding your rhythm. Just pace yourself and keep at it.

[Aerows]

10. Thank you for the support and advice!

It's good advice

[AngryOldDem]

8. Another motivator -- sign up for that 5K.

That will give you a tangible goal to work toward. Given that it's now July, I'd shoot for one in mid- to late September or early October. Running races at that time of year are especially enjoyable if you're in a part of the country that has fall foliage, and more moderate temperatures. My favorite race of the year is in October, and I look forward to it because it's run in a heavily wooded area that can be just gorgeous.

Other than that, can't add much to the advice you've already been given. You might want to check out websites such as Runner's World, and search for subjects that interest you. That is my go-to site.

[Aerows]

9. Good idea!

Thanks for that!

[mythology]

12. I agree with this

I'm not a runner, by any stretch, but last year I talked myself into running a charity 5k for/with some friends and even though I decided way too late (I decided the first week of November, for a 5k that was the first week of December) I was able to complete the 5k in just about my goal time. But because I knew I had to run it, I knew I had to drag myself onto the treadmill 5 times a week.

This year my plan is to start training in early August for the same 5k and then try to keep running as the cardio and weight loss it brought on were good for me.

[AngryOldDem]

13. If I may make another suggestion...if you're looking for a very neat race.

If any of you live in or near a city that has an NFL team, check to see whether they are having a Back to Football 5K as part of the NFL's Run Series. Dates for these vary. Mine, in Indianapolis, is on the 23rd.

This is a VERY cool race. You begin at the stadium and finish on the 50 yard line -- never in my wildest dreams would I have thought I would run into the stadium just as the players do, and then cross the midfield, then rest my tired butt in the end zone. Just. Too. Cool. The rest of the Indy course circles through downtown and is relatively fast, as most downtown Indy events are. (Oh, and the Jumbotron is going too, so you're on big screen TV when you come into the stadium.)

It's runs like this that make me glad I train, even on those days when it was hard to get motivated to even get out the door. And, it's very family friendly. Kids last year loved it.

Here's the website for more info:

http://nflrunseries.com/

[sir pball]

14. For a 5K, just don't bite off too much at once. Other than that, just do what feels good.

If you can do a mile - do it, walk for 5 minutes, then try another mile. Also, if you're really serious, get fitted for a good pair of shoes (I just OP'ed a shill ) - they're worth their weight in gold. Stretch well AFTER you run - stretching cold, beforehand, is terribly bad and will strain and tear things. For a 5K, water and fuel aren't so important...just make sure you're well hydrated before you start; you can't absorb any meaningful amounts of water in such a short span so a hydration belt or pack would just be silly. If you want to get the best health benefits, work your time running nonstop to at least half an hour at a time, regardless of pace. That's about all...running is, at its heart, a pretty simple and basic exercise. It's not like we haven't been doing it for a few hundred thousand years.

If you want to get fast, well, PM me - I'm not a coach but I may know a thing or two about speed workouts and peaking, I've been doing this for almost thirty years..