Runners

[TW_2.0]

Any runners amongst us ?

I recently started training for a half marathon. Any tips / warnings / advice, etc is welcome.

I'm starting out with 8:30 minute miles, about 3-4 miles at a time, about 4 times a week. It'll kick yer ass.

I personally always hated running, but over the past few weeks it has grown on me.

[Beebs]

Your success as a runner will be directly proportional to your inherent self loathing. Shame comes in handy. Any chance you're catholic?

[Clams]

Your success as a runner will be directly proportional to your inherent self loathing.

it will also have a lot to do with your feet. And mine presently suck.

[bovine knievel]

Clams, were your feet bothering here?

[Beebs]

Your success as a runner will be directly proportional to your inherent self loathing.

it will also have a lot to do with your feet. And mine presently suck.

That plantar fasciitis still getting you Clams?

[Clams]

Clams, were your feet bothering here?

Excellent point Bovine. But since I'm so light on my feet when I dance (which should be obvious), they don't bother me like they do when I run.

That plantar fasciitis still getting you Clams?

Yep...that and old age. (but this time it's the right foot; the left is great)

[Penny Lane]

Lurleen is the resident runner on here, she'll probably have some good advice.
I've done about 7 marathons but haven't been that active in the past couple years, I've done a few half mar recently.

Here are some things that have helped me:

1. train by time and not distance
2. you only need to get one long run in a week no matter if you're training for a half or full
3. playlists can make all the difference
4. roll each ankle 20 times each way before you run..will stop shin splints if you're running on pavement
5. run your first race slowly...if you get to mile 10, pour it on the last few...treat most of the race as a training run your first race..
6. if you're sore after a long run, take big frozen bags of vegetables from the freezer and put them on your knees or lower back
7. new pair of shoes every few months
8. cross training will only help your mind and body

good luck. long runs are the closest I get to God

[Beebs]

Anyway TW, plenty 'o runners around here. I think the lovely Ms. Lurleen has a marathon under her belt.

I'm starting out with 8:30 minute miles, about 3-4 miles at a time, about 4 times a week. It'll kick yer ass.

That sounds pretty heavy if you're just starting out. I'm not really a "program" guy. I just run. but that pace sounds almost like speed work, that you'd do just one day a week late in a training program. I don't know what I'm talking about though.

Tip: For the love of god DON"T GET RUN OVER! Wear appropriate reflective and blinky stuff if you run at night and always assume all drivers are retarded, drunk and texting.

Warning: overdoing it it will put you down for a long time (don't know how old or fit you are). Stress fractures and the like are real. Don't fuck with em. Spend time on trails and grass.

Advice: Enjoy. It's fun to experience how quickly your mileage increases once you get going (though it does plateau pretty quick). Just have fun and enjoy the alone time.

Yep...that and old age. (but this time it's the right foot; the left is great)

balls


EDIT: Penny posted while I was on the phone. Ignore everything I said except for the "getting run over part".

[harleywood]

Ran my first half marathon/any kind of race two weeks ago. Training is hard as Im coming from zero fitness/lots of drinking, over 20 ciggies a day for 20 years, late nights, poor sleeping patterns etc etc, but not so hard that I cant do it. Was never any way overweight & would prob have a good natural physique for running for my age.

Stopped all that since 2 Jan, so big changes in my life. But amazed that Im after discovering a self determination that I thought I didnt have.

Following Hal Higdon novice 1 plan, its an 18 weeks plan for full marathon. Train 4 days a week, no cross training, mixture between outside/tarmac & treadmill if its raining. I dont know anybody that runs/is really into fitness so its all new to me, learning all the time, doing this pretty much solo I guess.

I run the same route every excercise day, two miles up & back or whatever is requiered for that day via the plan. So during the half marathon it was my first time running with people or even up a hill & taking gels! Did it in 1 hr 51 min 49 sec. Finished in 130 out of 202 people. Thrilled with that time but my game plan went completelety out the window & I ran way faster than my training times by a good 15 min. What a buzz crossing that finishing line though!! I got caught up in the enthusiasm of it.

I wont last pissing time or else will do myself an injury during a full marathon if I carry on like that.

I pulled a muscle in my back , just from moving in a seat so cant run this week - miss it terribly. Im hooked on running I think!

Im way ahead of schedule as my full marathon isnt until end of Oct. So Im just going to tip away running & start on week 1 which is June 25.

One of the best things I ever did in my life, recomendeed it to anyone.

Edit - as for advice, its hard for me to give any as im so new at it. Invest in proper pair of runners from specialist sports running shop is best I can think. Enjoy!

[Clams]

My advice for anyone running any kind of distance race is to start slow and pace yourself. There is such a temptation to keep up with the people around you. There will always be people who are faster than you are, there are always gonna be people passing you. and you shouldn't ever try to keep up with these folks. It is far, far better to finish strong with gas in your tank than to run out of gas in the last mile or two miles or, god forbid, five miles.

[Penny Lane]

My advice for anyone running any kind of distance race is to start slow and pace yourself. There is such a temptation to keep up with the people around you. There will always be people who are faster than you are, there are always gonna be people passing you. and you shouldn't ever try to keep up with these folks. It is far, far better to finish strong with gas in your tank than to run out of gas in the last mile or two miles or, god forbid, five miles.

so true..no matter what your pace is...dial it back A LOT...i ran my first marathon with my cousin and he kept telling me to slow down...after 3 hours of running, i understood why..then i started hallucinating towards mile 22. you start to feel pains that aren't really there (didn't know enough to use gel tabs-when your body's depleted of sugar and salt, it does weird things with your mind)..basically run your own race...

forgot to tell you..anything past 10 miles, use gel tabs...a little gulp of that stuff goes a long way.

[Beebs]

forgot to tell you..anything past 10 miles, use gel tabs...a little gulp of that stuff goes a long way.

I don't have to stop drinking coffee EVER!

[Penny Lane]

Beebs--did you read this book? Expresso beans are the SECRET!! Especially for the kind of long runs you're doing!

[TW_2.0]

Your success as a runner will be directly proportional to your inherent self loathing. Shame comes in handy. Any chance you're catholic?

Southern Church of Christ. Equal amounts of shame, there.

[TW_2.0]

Lurleen is the resident runner on here, she'll probably have some good advice.
I've done about 7 marathons but haven't been that active in the past couple years, I've done a few half mar recently.

Here are some things that have helped me:

1. train by time and not distance
2. you only need to get one long run in a week no matter if you're training for a half or full
3. playlists can make all the difference
4. roll each ankle 20 times each way before you run..will stop shin splints if you're running on pavement
5. run your first race slowly...if you get to mile 10, pour it on the last few...treat most of the race as a training run your first race..
6. if you're sore after a long run, take big frozen bags of vegetables from the freezer and put them on your knees or lower back
7. new pair of shoes every few months
8. cross training will only help your mind and body

good luck. long runs are the closest I get to God

Great stuff. Thanks Penny !

Feel free to share any playlists you like. I have several but can always go with more.

I'm also on my 3rd round of p90x, so I completely agree about the cross training.

I got this Runners World training guide to running a 2:30 half. It didn't mention some of the stuff you said, so I really appreciate it.

[TW_2.0]

Ran my first half marathon/any kind of race two weeks ago. Training is hard as Im coming from zero fitness/lots of drinking, over 20 ciggies a day for 20 years, late nights, poor sleeping patterns etc etc, but not so hard that I cant do it. Was never any way overweight & would prob have a good natural physique for running for my age.

Stopped all that since 2 Jan, so big changes in my life. But amazed that Im after discovering a self determination that I thought I didnt have.

Following Hal Higdon novice 1 plan, its an 18 weeks plan for full marathon. Train 4 days a week, no cross training, mixture between outside/tarmac & treadmill if its raining. I dont know anybody that runs/is really into fitness so its all new to me, learning all the time, doing this pretty much solo I guess.

I run the same route every excercise day, two miles up & back or whatever is requiered for that day via the plan. So during the half marathon it was my first time running with people or even up a hill & taking gels! Did it in 1 hr 51 min 49 sec. Finished in 130 out of 202 people. Thrilled with that time but my game plan went completelety out the window & I ran way faster than my training times by a good 15 min. What a buzz crossing that finishing line though!! I got caught up in the enthusiasm of it.

I wont last pissing time or else will do myself an injury during a full marathon if I carry on like that.

I pulled a muscle in my back , just from moving in a seat so cant run this week - miss it terribly. Im hooked on running I think!

Im way ahead of schedule as my full marathon isnt until end of Oct. So Im just going to tip away running & start on week 1 which is June 25.

One of the best things I ever did in my life, recomendeed it to anyone.

Edit - as for advice, its hard for me to give any as im so new at it. Invest in proper pair of runners from specialist sports running shop is best I can think. Enjoy!

Congrats ! That's awesome. And that time is really solid, if you ask me.

[TW_2.0]

That sounds pretty heavy if you're just starting out. I'm not really a "program" guy. I just run. but that pace sounds almost like speed work, that you'd do just one day a week late in a training program. I don't know what I'm talking about though.

Tip: For the love of god DON"T GET RUN OVER! Wear appropriate reflective and blinky stuff if you run at night and always assume all drivers are retarded, drunk and texting.

Warning: overdoing it it will put you down for a long time (don't know how old or fit you are). Stress fractures and the like are real. Don't fuck with em. Spend time on trails and grass.

I realized the truth in your first statement yesterday. Gonna take all the advice I've gotten here about dialing it back and start there. The "program" I am reading told me to start of with 12 minute miles. Don't know if I can dial it back THAT much, but I will try.

[Penny Lane]

DBT has gotten me through a lot of cold morning runs over the years...

[Beebs]

Want to pull the trigger on this one but not sure I'm quite in shape for this kind of abuse. I'm committed to a 120mile relay in Sept (Ragnar Rally) so I can't get hurt. Sure looks fun though. Anyone want to come up to Vermont and play in the mud?



http://toughmudder.com/events/new-engla ... y-15-2012/

[wrekkr]

start off with 12 minute miles

isn't that slightly faster than a walking pace? I could probably do that while smoking and drinking a beer.

[TW_2.0]

Doing the Colorado Warrior Dash in August:

[Penny Lane]

I've always wanted to do a tough mudder!

Also, I'm scouting out marathons for the fall, although I'm too late for Chicago unless I do it for charity.

[TW_2.0]

start off with 12 minute miles

isn't that slightly faster than a walking pace? I could probably do that while smoking and drinking a beer.

It sounds pretty damn slow.

The slowest I've gone has been about a 10:30 minute mile average, and I felt like I was walking at that pace.

[wrekkr]

start off with 12 minute miles

isn't that slightly faster than a walking pace? I could probably do that while smoking and drinking a beer.

It sounds pretty damn slow.

The slowest I've gone has been about a 10:30 minute mile average, and I felt like I was walking at that pace.

I've probably ran some 5 minute miles all wasted back in the day, and that was dodging a spot light, hurdling(or rather falling over) fences all through very tall grass, corn, what-have-you. Talk about lung-burn.
Right now I do ~4miles on the ice age trail in 30-35minutes. Thats up/down small hills, leaping rocks/logs/stumps and weaving around trees, etc . . . my new shoes rock for that sorts of shit.

[Lurleen McQueen]

I actually consider myself a novice jogger compared to some folks on this board. I run very slowly -- at a 12.5 minute/mile pace.

I have run one whole and several half marathons.

I haven't been able to run for about two months now due to back pain and I dread getting back out there b/c I basically feel like I'm going to have to start from scratch and build my way back up - not looking forward to that at all. And - this Mississippi heat is a killah!

Here are a few of the tips I would give to new runners approaching their first half...

1. Good shoes. I prefer Fleet Feet.
2. Good music.
3. A plan. You can go to Runner's World and download a free training plan.
4. Slow down. Run your long runs slower than your regular race pace. A fast pace is great for 5ks and for a couple of very short training runs during the week, but you will blow it all in the first mile or two if you don't train yourself to slow down.
5. Hydrate like crazy. Not just on running days - but always. Nuun is also good.
6. Eat well. Nothing helps my running like a good whole foods diet and staying away from the processed crap.
7. Fuel during long runs. I like the GU Roctane gels. I try to take a gel every 4 miles or 45 minutes.
8. Dynamic stretching before and static stretching after.
9. Cross train with activities that build core strength - yoga, pilates, etc.
10. Research tips for mental strength. When you get up into the miles, your body just goes and so much of the run is a "head game." I used to negotiate every mile or so..."If we run to that tree, we can stop and take a break or if we just go another mile, then we can get a pedicure after - setting small goals and re-negotiating. Other tactics include running miles in honor or memory of a loved one or friend who can't run. Just think, this mile - mile 11 - is for (fill in the blank).
11. Sign up to run with a running group. You don't have to be sociable or talk with them if you don't want, but it helped me stay accountable to my training schedule. I was less likely to sleep in if I knew that people were waiting on me.

Good luck!

[Lurleen McQueen]

I would not go down to a 12-minute mile. There is an app at Runner's World where you can put in your 5k pace and it will spit out a recommended pace for a 10k, 15k, half and whole.

I think that if you are currently comfortable at an 8 1/2 pace, that you might just try a 10 or 10.5 for your long runs. Here is some info about pace...

http://runningtimes.com/Article.aspx?ArticleID=12681

Another tip I forgot for long, long runs ( I only used this when training for the whole - when I got up to 16 and 18 mile days) and that is ICE BATH.

Note: Get in the tub first with some cool water, then add bags of ice after you are already in the tub. Have on a sweatshirt and drink a cup of coffee while you wait for the ice to melt. If you put the ice in first, you will not be able to get in -- it will hurt too much.

Also - refuel withinn 30 minutes of finishing a workout. Chocolate milk is good.

[Penny Lane]

My dad is an accomplished marathoner and running coach---and he SWEARS by chocolate milk as a recovery drink. Good tip, Lurleen!

one more thing---i think the best shoes no matter what are Aesics, Brooks and Mizuno--they specialize in running shoes--don't toy with Nike or Addidas unless you want cross-trainers..

[Gang Green]

I plan to run my first marathon this fall. It's going to be either Harrisburg or the Marine Corp Marathan in DC if I can buy someone's package. I've never run more than 10 miles per run, but I've been running about 25 miles a week the past three years along with low impact stuff and light weightlifting in between. Anyway, thanks everyone for the pointers. Some I already do and some I will adopt. Except for the chocolate milk thing. Though my daughter was told by her cross country coach to drink chocolate milk for her recovery and she gladly excepts that advise.

[Erdlivz]

My dad is an accomplished marathoner and running coach---and he SWEARS by chocolate milk as a recovery drink. Good tip, Lurleen!

one more thing---i think the best shoes no matter what are Aesics, Brooks and Mizuno--they specialize in running shoes--don't toy with Nike or Addidas unless you want cross-trainers..

I've been battling with shoes and inserts for too long. I agree with PL about brands. Nike and Adidas have been horrible purchases. I have issues with my left ankle from basketball and another sprain from a damn good ASU v UGA tailgate in Athens in 09. No comment. Long day. Rain and potholes. Newtons are great shoes too. I tried out the Vibram, Minimus and barefoot scene and it's not for me. I've heard some great success stories from friends using these shoes. Just a tough strike for my feet and body to handle.

Playlists have brought me to utter fucking utopia especially when placing songs where I think I'll be. I ran in endless pain and increased focus and fury to Divided Sky at mile 13 and brought in the Rocky IV somgs soon after and may have touched God then beat Drago. Shit was insane. Sorry you weren't there cause my playlist is my backbone. Pearl Jam is huge for me on runs.

[Erdlivz]

Not to stray but I've had issues with a left leg reaping negativity from bad sprains and neglected recovery and strengthening. Any CrossFit crazies out there? This stuff is the deal and some simple WODs have got me pain free and strong with posture, form and a recovered lower body.