I've just started running again and am currently 3 weeks in to the couch to 5k programme.
I was incredibly unfit before starting, but even so, i'm finding the way it builds up fitness manageable.
each time the run time increases, the first day it's a real struggle, but by the end of the week, you almost feel ready to move onto the next stage.
i'm really hoping that I stick it out for the full programme and i'd certainly recommend it to anyone trying to get back into running. All I did to get going was to download the app and put my trainers on!
I used the NHS Couch to 5K programme, but I would add a word of caution.
I bought the right shoes, etc, but on my very first run, even just the one minute followed by 90 secs walking, I had terrible knee pain and had to stop for 6 weeks.
The physio explained two things. Firstly that my core strength was minimal, which meant my knee caps were not being held in the right groove, and therefore the pain. He gave me exercises, bending my legs with my back against a wall and a ball between my knees, which helped a lot. But two years later, I still feel twinges in the knee. I would recommend doing these exercises for a week before even the most gentle run.
Secondly, he didn't like the programme as he felt one should spend more time on plateaus, and not increase the load every week. Based on his advice, perhaps it's worth taking it more slowly and repeating the weekly programme a few times before moving on.
Rather a lot of information for the OP I think. I will try and distil it down a bit. I am a runner who has competed in races from 5k to 100 miles on road and off road so I am well aware of the mistakes I have made over the years.
Listen to your body. Don’t run through pain. Stop and rest if something hurts and if it continues to hurt get some professional advice. Also if you feel really tired do a shorter session or skip it. It is possible to hurt yourself in the early days by doing to much.
Get the right shoes. I would really recommend you taking the ones you have got back (if you can) and going to a specialist shop to be properly assessed. Not all running shoes suit all people. You can buy your first shoes from the running shop then just keep buying the same ones in the future from anywhere.
The advice to follow a beginners plan is excellent. Find a good one and stick to it (listening to your body of course). The key is don’t try to do to much to quickly.
Also the advice to build core strength is vital. Look for some beginner’s plans for this as well.
Get some comfortable shorts and tops like you plan to but do not bother with anything else other than a bum bag type of thing so you can pop your phone and keys in – Sports Direct sell these.. GPS watches etc can wait quite a long time. Personally I have replaced my GPS watch with the Run Keeper app on my phone (and some specialist mapping software for fell running). If you have an Android phone or an iPhone download it (Caledos running syncs to Run Keeper if you have a Windows Phone). Don’t bother running with a water bottle. You are not going to need to drink whilst running until you can keep going for a significant period of time. Running with something in your hand is extremely annoying.
Mix up your surfaces by all means but be careful running off road as any road running shoes you buy will not be suited to mud, grass, rock etc. I am sitting here looking at some rather large scabs caused by a big fall on Friday when I was running on a rough path. I am used to it but it could put you off.
My main advice to you though is to enjoy it. Running is a great way to get and stay fit. It helps you fell younger and keeps your mind healthy to. Humans were born to run and we all should try to do it if we can.
Rather a lot of information for the OP I think. I will try and distil it down a bit. I am a runner who has competed in races from 5k to 100 miles on road and off road so I am well aware of the mistakes I have made over the years.
I wonder if I might take your advice, not to hijack the thread, I hope?
I had made it up to 30 mins running, and then got terrible shin splints just after. I haven't been able to shake them since, and have had to cut right back to intervals of walking, total running time no more than 15 mins right now.
Do you have any tips? I have the right shoes, etc.
Rather a lot of information for the OP I think. I will try and distil it down a bit. I am a runner who has competed in races from 5k to 100 miles on road and off road so I am well aware of the mistakes I have made over the years.
Listen to your body. Don’t run through pain. Stop and rest if something hurts and if it continues to hurt get some professional advice.
...
Humans were born to run and we all should try to do it if we can.
I am also a runner but I have some different advice than The Boss here
Personally I was never previously a runner, but wanted to take it up. First I would start running at a sprinting speed and be dead on my feet in minutes, which is an easy mistake. If you are just starting out, go easy with jogging or fast walking. As you learn a pace, and your heart and lungs strengthen, increase your speed. The trick is time rather than distance. Our bodies are not odometers, but its about getting your body used to working at intensity for extended periods. I started out as a 5k runner doing no better than 24minutes, however after two (yes, two!!) 10km pace sessions of about an hour, I shaved two minutes off my 5km time. Building distance is key as you learn that your body is more capable than you think.
Another one is mental strength. Its easy to say "im too tired" or "im sore", well so what? Once you get out there you keep going. Its far easier to think in terms of a destination rather than doing laps for training if you are on your own. If you run 5km away from your house without wallet, and you know you now need to run 5km back, well you arent going to teleport so you just go.
Above poster mentions if you are feeling injury then stop. Although helpful in certain situations, mostly its far better to prevent injury in the first place through either stretching or active warm ups, and if you feel a stitch or muscle ache, slow your pace rather than stop (a stitch is a build up of lactic acid in your muscles, sloeing will increase bloodflow to the area to clear it).
A stitch has nothing to do with anaerobic respiration and the lactic acid will take hours to dissipate
Im basing my info of what I was taught, but looking into it theres no defined cause. And I doubt it takes hours to dissipate as otherwise you would be in pain for hours after exercise which simply doesnt happen. Good running input from your post though
A stitch has nothing to do with anaerobic respiration and the lactic acid will take hours to dissipate
Lactic acid can take up to an hour to completely dissipate if you don't cool down properly however it is not bad and in fact isn't responsible for the pain you feel when exercising hard, much of the lactic acid is in fact used as a fuel.
The most important thing when running hard (and the quickest to train) is the lactic acid threshold (anaerobic threshold) where you are consuming the maximum lactate you can without the levels rising too high. When I was competing I would spend most of my time around the anaerobic threshold and a heart rate monitor was invaluable in judging this - you need to get the right level from training results as the level rises as you get fitter.
I wonder if I might take your advice, not to hijack the thread, I hope?
I had made it up to 30 mins running, and then got terrible shin splints just after. I haven't been able to shake them since, and have had to cut right back to intervals of walking, total running time no more than 15 mins right now.
Do you have any tips? I have the right shoes, etc.
Sorry to ask this but are you sure you have the right shoes? Did you get advice from a specialist runner's shop?
I've suffered from shin splints all of my running career (20+ years). I can only train on softer surfaces, grass, trails etc. More than choice of shoes this is what prevented the dreaded affliction. That and not overdoing it. Start slowly and only increase weekly mileage by 10% max.
I think you have all the advice you could possibly need by now, but I'll just add, if you do have to take keys out with you and would rather not buy a bum bag, you can get running shorts that have little elasticated loops on the waist that will keep keys secure. That's how I take my keys out with me and they stay tight and secure with minimum jangling.
Aldi does cheap sports gear and often has special promotions. I've bought loads of cycling stuff there and it's fine, and I've noticed that they do running gear as well.
I am also a runner but I have some different advice than The Boss here
Personally I was never previously a runner, but wanted to take it up. First I would start running at a sprinting speed and be dead on my feet in minutes, which is an easy mistake. If you are just starting out, go easy with jogging or fast walking. As you learn a pace, and your heart and lungs strengthen, increase your speed. The trick is time rather than distance. Our bodies are not odometers, but its about getting your body used to working at intensity for extended periods. I started out as a 5k runner doing no better than 24minutes, however after two (yes, two!!) 10km pace sessions of about an hour, I shaved two minutes off my 5km time. Building distance is key as you learn that your body is more capable than you think.
Another one is mental strength. Its easy to say "im too tired" or "im sore", well so what? Once you get out there you keep going. Its far easier to think in terms of a destination rather than doing laps for training if you are on your own. If you run 5km away from your house without wallet, and you know you now need to run 5km back, well you arent going to teleport so you just go.
Above poster mentions if you are feeling injury then stop. Although helpful in certain situations, mostly its far better to prevent injury in the first place through either stretching or active warm ups, and if you feel a stitch or muscle ache, slow your pace rather than stop (a stitch is a build up of lactic acid in your muscles, sloeing will increase bloodflow to the area to clear it).
Of course I don't disagree with you and I don't think you are offering different advice. It is very hard to put everything in one post. I didn’t mention pacing as this should come from following a specific plan, the best way is run/walk at first and build your time running. My advice on stopping if it hurts is not about giving up because it is hard. No, it is about injury. Adapting to running can cause problems. I know from personal experience that running through pain at the start just makes your recovery slower when you do have to stop running. But continuing your run when you are knackered is what you do as a runner, you must have mental strength and never even think about stopping because once you do you are on a slippery slope.
Sorry to ask this but are you sure you have the right shoes? Did you get advice from a specialist runner's shop?
I've suffered from shin splints all of my running career (20+ years). I can only train on softer surfaces, grass, trails etc. More than choice of shoes this is what prevented the dreaded affliction. That and not overdoing it. Start slowly and only increase weekly mileage by 10% max.
I would back this up. Shin splints can be a difficult one to cure. Running on different surfaces does help (or so I have been told as I have never had them). The right shoes and building up slowly are key. I personally wear carbon fibre orthotics inside my running shoes which cost £250. But that outlay was in 2000 so they have given good service. They correct my ankles from turning in and mean my foot strikes the ground true. Without them I had patella tendonitis which meant I couldn’t run for a year. With them I was able to build up my mileage until I completed the Lakeland 100 in 2011. They are not the answer for everyone but if your feet are hitting the ground incorrectly then it will end up causing problems at some point.
People should remember the tip about building up core strength to go along with the running. Before I took up running by itself, when I was 35, I played football, rugby and worked out in the gym so I was reasonably fit and had the core strength already. If you are coming to running cold in your 30’s or older or have not done any exercise for years then you will have to build this core strength. Too continue running for many many years is the plan, it is sad when I see people who take it up and try to do to much to quickly, get injured, then give up.
Anyway it is a lovely afternoon for running here in Cumbria, not too hot (and amazingly not raining) and I have some stuff to do before I enjoy the 17 mile run home, taking in as much of the costal path as possible.
Of course I don't disagree with you and I don't think you are offering different advice. It is very hard to put everything in one post. I didn’t mention pacing as this should come from following a specific plan, the best way is run/walk at first and build your time running. My advice on stopping if it hurts is not about giving up because it is hard. No, it is about injury. Adapting to running can cause problems. I know from personal experience that running through pain at the start just makes your recovery slower when you do have to stop running. But continuing your run when you are knackered is what you do as a runner, you must have mental strength and never even think about stopping because once you do you are on a slippery slope.
Yes, mental strength and stability is key. I think the pain threshold is a disputeable one,: certainly you will recover quicker in the short term, but I have found it then makes me need to stop more often. By simply slowing pace instead, your body works less hard to give it a chance to recover on the go, and also gets you used to running through pain. This only works with stitches and niggles though, any true injury such as swelling or pulled muscles need an immediate ceasation of activity and ice compression.
Sorry to ask this but are you sure you have the right shoes? Did you get advice from a specialist runner's shop?
I've suffered from shin splints all of my running career (20+ years). I can only train on softer surfaces, grass, trails etc. More than choice of shoes this is what prevented the dreaded affliction. That and not overdoing it. Start slowly and only increase weekly mileage by 10% max.
Thanks for the reply.
I'm as sure as I can be that I have the right shoes. I had the treadmill assessment, backed up later by my physio, saying I was an over-pronator, and was given shoes accordingly.
It's so disappointing that, after making all the effort for getting on 2 years now, I don't seem to be able to avoid pain. My knee, which I damaged right on very first run, is still slightly painful walking up stairs, and I still feel a little twinge after a run, which doesn't fill me with confidence. The shin splints seem to be more or less OK if I do one run a week, but any more and they are almost immediate on the second run I do in that period.
Yes, mental strength and stability is key. I think the pain threshold is a disputeable one,: certainly you will recover quicker in the short term, but I have found it then makes me need to stop more often. By simply slowing pace instead, your body works less hard to give it a chance to recover on the go, and also gets you used to running through pain. This only works with stitches and niggles though, any true injury such as swelling or pulled muscles need an immediate ceasation of activity and ice compression.
Yup, my advice about stopping only applies to injuries and not getting a stitch or having tired legs. Run/walk is a great strategy for the new runner. They can quickly build up the time running until they can do 30 minutes.
Thank you both! I intend to keep at it, I've been reading a blog called 'The Angry Jogger' by someone who started when he was the same as I am now, about five stone overweight. He's now running marathons. It's very inspirational and encouraging. I've set a realistic goal of being able to do the 5k Parkrun in Roundhay Park, by next spring.
I'm actually enjoying it though, and it's free. No one is giving me dirty looks or being judgmental like they do in gyms
Thank you both! I intend to keep at it, I've been reading a blog called 'The Angry Jogger' by someone who started when he was the same as I am now, about five stone overweight. He's now running marathons. It's very inspirational and encouraging. I've set a realistic goal of being able to do the 5k Parkrun in Roundhay Park, by next spring.
I'm actually enjoying it though, and it's free. No one is giving me dirty looks or being judgmental like they do in gyms
Keep it up Venus. Running is free, and it frees your soul. You can and will achieve all that you need x
I'm as sure as I can be that I have the right shoes. I had the treadmill assessment, backed up later by my physio, saying I was an over-pronator, and was given shoes accordingly.
If you were assessed on a treadmill but run outside on roads then there is a possibility that the shoes may not be correct. Feet strike differently on a treadmill belt because the strides are shorter.
Thank you both! I intend to keep at it, I've been reading a blog called 'The Angry Jogger' by someone who started when he was the same as I am now, about five stone overweight. He's now running marathons. It's very inspirational and encouraging. I've set a realistic goal of being able to do the 5k Parkrun in Roundhay Park, by next spring.
I'm actually enjoying it though, and it's free. No one is giving me dirty looks or being judgmental like they do in gyms
As is your thread my friend - so much so that I've just downloaded the NHS couch potato to 5k app and will be starting it tomorrow morning at 6am
Hopefully I wont get eaten my a mad dog racing about at that time though......
Comments
I was incredibly unfit before starting, but even so, i'm finding the way it builds up fitness manageable.
each time the run time increases, the first day it's a real struggle, but by the end of the week, you almost feel ready to move onto the next stage.
i'm really hoping that I stick it out for the full programme and i'd certainly recommend it to anyone trying to get back into running. All I did to get going was to download the app and put my trainers on!
Good luck
I bought the right shoes, etc, but on my very first run, even just the one minute followed by 90 secs walking, I had terrible knee pain and had to stop for 6 weeks.
The physio explained two things. Firstly that my core strength was minimal, which meant my knee caps were not being held in the right groove, and therefore the pain. He gave me exercises, bending my legs with my back against a wall and a ball between my knees, which helped a lot. But two years later, I still feel twinges in the knee. I would recommend doing these exercises for a week before even the most gentle run.
Secondly, he didn't like the programme as he felt one should spend more time on plateaus, and not increase the load every week. Based on his advice, perhaps it's worth taking it more slowly and repeating the weekly programme a few times before moving on.
Good luck!
Listen to your body. Don’t run through pain. Stop and rest if something hurts and if it continues to hurt get some professional advice. Also if you feel really tired do a shorter session or skip it. It is possible to hurt yourself in the early days by doing to much.
Get the right shoes. I would really recommend you taking the ones you have got back (if you can) and going to a specialist shop to be properly assessed. Not all running shoes suit all people. You can buy your first shoes from the running shop then just keep buying the same ones in the future from anywhere.
The advice to follow a beginners plan is excellent. Find a good one and stick to it (listening to your body of course). The key is don’t try to do to much to quickly.
Also the advice to build core strength is vital. Look for some beginner’s plans for this as well.
Get some comfortable shorts and tops like you plan to but do not bother with anything else other than a bum bag type of thing so you can pop your phone and keys in – Sports Direct sell these.. GPS watches etc can wait quite a long time. Personally I have replaced my GPS watch with the Run Keeper app on my phone (and some specialist mapping software for fell running). If you have an Android phone or an iPhone download it (Caledos running syncs to Run Keeper if you have a Windows Phone). Don’t bother running with a water bottle. You are not going to need to drink whilst running until you can keep going for a significant period of time. Running with something in your hand is extremely annoying.
Mix up your surfaces by all means but be careful running off road as any road running shoes you buy will not be suited to mud, grass, rock etc. I am sitting here looking at some rather large scabs caused by a big fall on Friday when I was running on a rough path. I am used to it but it could put you off.
My main advice to you though is to enjoy it. Running is a great way to get and stay fit. It helps you fell younger and keeps your mind healthy to. Humans were born to run and we all should try to do it if we can.
I wonder if I might take your advice, not to hijack the thread, I hope?
I had made it up to 30 mins running, and then got terrible shin splints just after. I haven't been able to shake them since, and have had to cut right back to intervals of walking, total running time no more than 15 mins right now.
Do you have any tips? I have the right shoes, etc.
I know it's not much but I'm obese and haven't run since 1996.
I am also a runner but I have some different advice than The Boss here
Personally I was never previously a runner, but wanted to take it up. First I would start running at a sprinting speed and be dead on my feet in minutes, which is an easy mistake. If you are just starting out, go easy with jogging or fast walking. As you learn a pace, and your heart and lungs strengthen, increase your speed. The trick is time rather than distance. Our bodies are not odometers, but its about getting your body used to working at intensity for extended periods. I started out as a 5k runner doing no better than 24minutes, however after two (yes, two!!) 10km pace sessions of about an hour, I shaved two minutes off my 5km time. Building distance is key as you learn that your body is more capable than you think.
Another one is mental strength. Its easy to say "im too tired" or "im sore", well so what? Once you get out there you keep going. Its far easier to think in terms of a destination rather than doing laps for training if you are on your own. If you run 5km away from your house without wallet, and you know you now need to run 5km back, well you arent going to teleport so you just go.
Above poster mentions if you are feeling injury then stop. Although helpful in certain situations, mostly its far better to prevent injury in the first place through either stretching or active warm ups, and if you feel a stitch or muscle ache, slow your pace rather than stop (a stitch is a build up of lactic acid in your muscles, sloeing will increase bloodflow to the area to clear it).
Im basing my info of what I was taught, but looking into it theres no defined cause. And I doubt it takes hours to dissipate as otherwise you would be in pain for hours after exercise which simply doesnt happen. Good running input from your post though
Lactic acid can take up to an hour to completely dissipate if you don't cool down properly however it is not bad and in fact isn't responsible for the pain you feel when exercising hard, much of the lactic acid is in fact used as a fuel.
The most important thing when running hard (and the quickest to train) is the lactic acid threshold (anaerobic threshold) where you are consuming the maximum lactate you can without the levels rising too high. When I was competing I would spend most of my time around the anaerobic threshold and a heart rate monitor was invaluable in judging this - you need to get the right level from training results as the level rises as you get fitter.
Sorry to ask this but are you sure you have the right shoes? Did you get advice from a specialist runner's shop?
I've suffered from shin splints all of my running career (20+ years). I can only train on softer surfaces, grass, trails etc. More than choice of shoes this is what prevented the dreaded affliction. That and not overdoing it. Start slowly and only increase weekly mileage by 10% max.
Of course I don't disagree with you and I don't think you are offering different advice. It is very hard to put everything in one post. I didn’t mention pacing as this should come from following a specific plan, the best way is run/walk at first and build your time running. My advice on stopping if it hurts is not about giving up because it is hard. No, it is about injury. Adapting to running can cause problems. I know from personal experience that running through pain at the start just makes your recovery slower when you do have to stop running. But continuing your run when you are knackered is what you do as a runner, you must have mental strength and never even think about stopping because once you do you are on a slippery slope.
I would back this up. Shin splints can be a difficult one to cure. Running on different surfaces does help (or so I have been told as I have never had them). The right shoes and building up slowly are key. I personally wear carbon fibre orthotics inside my running shoes which cost £250. But that outlay was in 2000 so they have given good service. They correct my ankles from turning in and mean my foot strikes the ground true. Without them I had patella tendonitis which meant I couldn’t run for a year. With them I was able to build up my mileage until I completed the Lakeland 100 in 2011. They are not the answer for everyone but if your feet are hitting the ground incorrectly then it will end up causing problems at some point.
People should remember the tip about building up core strength to go along with the running. Before I took up running by itself, when I was 35, I played football, rugby and worked out in the gym so I was reasonably fit and had the core strength already. If you are coming to running cold in your 30’s or older or have not done any exercise for years then you will have to build this core strength. Too continue running for many many years is the plan, it is sad when I see people who take it up and try to do to much to quickly, get injured, then give up.
Anyway it is a lovely afternoon for running here in Cumbria, not too hot (and amazingly not raining) and I have some stuff to do before I enjoy the 17 mile run home, taking in as much of the costal path as possible.
Yes, mental strength and stability is key. I think the pain threshold is a disputeable one,: certainly you will recover quicker in the short term, but I have found it then makes me need to stop more often. By simply slowing pace instead, your body works less hard to give it a chance to recover on the go, and also gets you used to running through pain. This only works with stitches and niggles though, any true injury such as swelling or pulled muscles need an immediate ceasation of activity and ice compression.
Thanks for the reply.
I'm as sure as I can be that I have the right shoes. I had the treadmill assessment, backed up later by my physio, saying I was an over-pronator, and was given shoes accordingly.
It's so disappointing that, after making all the effort for getting on 2 years now, I don't seem to be able to avoid pain. My knee, which I damaged right on very first run, is still slightly painful walking up stairs, and I still feel a little twinge after a run, which doesn't fill me with confidence. The shin splints seem to be more or less OK if I do one run a week, but any more and they are almost immediate on the second run I do in that period.
Yup, my advice about stopping only applies to injuries and not getting a stitch or having tired legs. Run/walk is a great strategy for the new runner. They can quickly build up the time running until they can do 30 minutes.
Well done!
Keep at it and you'll gradually be able to build up. We were all there - even experienced runners had to start from the bottom.
I would second that. Well done and keep running .
I'm actually enjoying it though, and it's free. No one is giving me dirty looks or being judgmental like they do in gyms
Keep it up Venus. Running is free, and it frees your soul. You can and will achieve all that you need x
If you were assessed on a treadmill but run outside on roads then there is a possibility that the shoes may not be correct. Feet strike differently on a treadmill belt because the strides are shorter.
As is your thread my friend - so much so that I've just downloaded the NHS couch potato to 5k app and will be starting it tomorrow morning at 6am
Hopefully I wont get eaten my a mad dog racing about at that time though......