This has become an on-again-off-again post about Running in LoseIt.
All levels of runner are welcome here, from first timers to experienced marathoners. We welcome someone who just ran for the first time or is just starting couch to 5K (r/c25k) as eagerly as someone who has thousands of miles of experience.
This post is for sharing your weekly progress or excitement with running. From training you got in this last week, your first run, a virtual race, or a real race, we'd love to hear what you did. Got a running related NSV (non-scale victory), we'd love to hear. Have a question or need advice, we are here to help.
In addition to sharing your progress each week, I ramble on about some topic related to running. This week's topic - FAQ for new runners.
FYI -- I am not a professional or trained in anyway. I also may not have considered everyone of all abilities here. Please don't hesitate to add or suggest additional information to what I've put below.
FAQ for New Runners - LoseIt Edition
I've put together some common questions/concerns new runners geared towards LoseIt folks and have assembled them below. There's lots of advice out there for new runners and some of that is included here. But I'm trying to assist in clearing up what is and isn't a concern when going out there and running for the first time.
Am I too heavy/big/overweight/old/out-of-shape to run?
No! You are not too heavy. You are not too big. You aren't too old. You aren't too out-of-shape. You can run.
You will need to set the proper expectations. Running is really hard. You will need to work a little longer and go a little slower at first. But, with the proper training and consistency you can build up to level of fitness that will have you easily running as often as you want.
I've run over 4000 miles now all of those while obese. I started running at 46 years old and 305lbs (5'11"), going very slowly. I was completely sedentary couch potato from decades leading up to this. I was never a runner. I was old, fat, and way out-of-shape.
What should I do before I start running?
- Talk to your doctor. Confirm that you are fit enough to run.
- Walk three times a week, building up to 30 minutes of brisk walking.
- Do some mobility and strength body-weight exercises. Here's two quick examples --
None to Run Training Program - Strength Mobility Workout
Norway School of Sport Science - Running Prep/Support Exercises
Before I started running, I talked to my doctor and he said, "sure, that would be great." I was pre-diabetic and exercise was recommended. I was 46 at the time and 355lbs. I started walking regularly and built up to 3-5 miles a day and started doing some other exercise. Then after dropping 50 lbs I started running.
Everyone says I shouldn't run, it will destroy my knees. Will it?
I'm not going to guarantee your knees or shins here. But, there's good evidence that running will actually keep your joints healthy.
Often knee pain is not actually a knee/joint issue. Instead it is instability, imbalance, or weakness in your muscles. We sit too much, looking at computers and screens and it's not a good position for the runner. You may need to do some exercises to work through issues if you are very sedentary.
I had knee discomfort and some minor pain when I first started running. It felt like my knee was going to give out. All of this was fixed with leg strength exercises for me. My legs and glutes and hips were just lazy and weak AF from lots of sitting around. I stopped running and did strength work and returned to running after a couple of months.
How do I start Running?
What do you do? Well, start with a Couch-to-5K plan or new running plan that takes you through a run-walk program. Please visit the r/C25K sub-reddit for a dedicated beginning runner community.
Here's my suggestions for apps and Programs.
- The Zen Fitness C25K app is a professional app that works well, and is free. Zen Fitness C25K App - Apple & Android
- The None to Run program integrates strength and mobility and has a more gradual program. Link.
- The UK NHS 9-week beginner runner program. Link.
- Running World's 10 Week Complete Beginners Program. Link.
- Run Disney 5K Training Program posted here is a 13 week run-walk program from Jeff Galloway. Link.
- Want something more advanced?
- Try Nike Run Club and this program. Link.
- Hal Higdon's Novice 5K Plan. Link.
I read a lot prior to running. I saw the suggested programs and did my own intervals. I did short intervals, 30 seconds at first. Recovered and did it again for 10 minutes the first time. Every other day I tried again. Within a couple of weeks I was doing 5-6 minutes at a time. And within 4 weeks did a 20 minute super slow run.
I ran today for the first time and I feel great. I plan to run every day now. Is that a good plan?
Running involves a lot of stress and impact on your body. As a new runner you need time for your body to adapt to that and this happens when you don't run for a day. As a new runner run every other day, 3-4 times a week, for the first 3-4 weeks. This will allow you to develop and adapt without over doing it.
A short 5-10 minute run might be a reasonable thing to do daily for a new runner, though. If you are doing shorter, slow runs like this -- take it easy and go for it.
I have a 5K I want to run next week, is that possible?
You can't cram for a run. I think there's the idea you can go run everyday and get good at it faster. You really can't. Running endurance takes time to develop. On top of this, adapting to the impact/stress of running takes even longer. This is why those gradual programs are 8+ weeks long and have you running just 3 days a week. It's tough on your body. You might have the fitness and the willpower to go out there and do it. A 5K is not easy, but many untrained but still otherwise fit people run them.
Can I learn to run on treadmill?
Yes! Treadmill is just like running outside. There's no real differences. You can do all your prep for a race on a treadmill if you want. I suggest 1.0% incline to add in the sorta outside wind/air resistance you can get outside. When you do go run outside, it will feel a little harder but you will adapt quickly.
I did my initial training almost exclusively on a treadmill until I was capable of about 15 minutes at a time. I still treadmill in the winter as I hate cold and wet days we have in Dec-Feb here in Portland, Oregon USA. When I return to running outside, there always some adjustment period where it feel a little harder and I can't run as far as I can on the treadmill. Within a couple runs this is gone, though, and I adjust.
I signed up for a race, but I'm really slow. Will I be last?
It it very, very unlikely. Every running event I've been to has had people running slowly, doing run-walk or walking along with people running. Many people go out there and run 35-45 minute 5Ks at events. Check the finish times for the event last year and see how people finished -- I can almost assure you that you will see people finishing slower than you expected.
When I start running, I immediately get out of breath and my heart pounds. How can I run at all if this happens after 30 seconds?
Go way slower. I think a lot of people think of running as this sorta fast sprint pace. You aren't sprinting when learning to run. You aren't even running fast or hard when learning to run. You are running slow at first. Jogging along. As slow as you can. You are building endurance, the ability to go longer and longer. That takes longer periods of effort so you need to do anything you can to stretch out what fitness/ability you have. Longer time is better than longer distance or faster.
It's very likely the slowest run you can do will leave you huffing and puffing quickly. Yes, this running stuff even slow running is really hard. Your body doesn't want to do it. You mind will tell you to stop. You will need to power through a little of it go slowly and push a little as a new runner. The plans above will have you running a just a few minutes at a time for the first couple of weeks.
Progress takes a few weeks. You body adapts slowly, in small steps. Be patient.
When I run I'm so slow, is this running?
Yes, running is a stride. It can be really slow. You can be running 7-9 minutes a km or 12-15 minutes a mile. There's no point at which you run versus walk.
There's this stress test they do where people get on a treadmill and they up the speed and incline slowly. There's different programs and ways they do this -- and there's one where they increase the incline fast. At one point the incline hits a point where people start running and don't move faster, they are going up a hill in a running stride but moving at the same speed they were going walking. There was no difference in effort and you almost can't tell someone made the change to running. Running and walking are that close -- that similar.
People tell me I need to train at certain easy feel or heart rate zone. I can't do that, I end up having to walk. What do I do?
Ignore suggestions on effort, pace, and heart rate zones as a new runner (first 3 months). Running is really hard and takes time to adapt to it. You need to suffer through this hard effort for first few months and don't walk if you don't have to.
Don't worry about anything but running for more and more time however you can until you can run 30 minutes or more. If you are running 3-4 days a week 30 minutes or less, you are recovering plenty and don't need to worry about any of this stuff.
I ran a couple times, when I run now my shin/foot/ankle/knee/hip/back hurts what do I do?
If it stops hurting when you stop running -- it might be something you are doing. First step is try going slow for shorter for a week workouts, then resume regular levels. Doesn't improve, then second step, rest for week.
If discomfort/pain progresses or continues through slower efforts or rest, or persists after you run, then go to a professional.
An active life may require assistance and expertise beyond your own. Don't hesitate to seek real professional help at any time during your training. For a runner or anyone with an active life, don't think twice about getting physical therapy and seeing a physical therapist to keep you going. Don't pause for a moment. These people are AMAZING at making your body better at doing what you want it to do.
You don't need to limp into Physical Therapy either. You can go in and say you are feeling uncomfortable when running. They will assess you, watch you run, measure the stress your body can endure and then give you exercises or assistance that will fix it. Then they measure you again and see, in black and white, you can endure and do so much more now.
Can I train on a bike or elliptical and get good at running?
Best way to get good at running is to run. There's no second place here -- it's really the only way to get good at this. But if you are already running then doing some cycling or cross-trainer or rowing may help you get better at it. Don't think because you can destroy yourself riding a bike for 2 hours that a run will be easy. It's different and hard and you need to do it to... do it.
Hope that helps some of you new runners out there!
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source https://www.reddit.com/r/loseit/comments/r01c5m/running_with_loseit_11222021_faq_for_new_runners/
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