I hate running ...but

[CaliYanksFan]

because of my age ...I was decent at it ...that was a few years ago.

Reality hit my like a ton of bricks this weekend when I failed the 1.5 mile run for a local agency.

Later that day, I realized that I can't take anything for granted anymore and that I need to work on my running ....

So ..what's the best way to get started? My legs feel strong ..it's just that I have no wind anymore ...I wind up feeling like I can't breath :(

I'm 6'2" and weight 220-225 (I know that needs to drop as well).

I went to a running store and they got me into a good pair of running shoes (Brooks Beasts) ..so that's out of the way.

I need some routines ...anyone?

[MechMan]

Just get out there and do it. I could barely run 3/4 of a mile when I started running ( 7 months ago), thanks to not working out during 4 years of college. Just start out gradually and go further each time. I worked on distance initially until I could handle five miles at a time. Now my running sessions are a mixture of distance, sprints, hills, etc. Bottom line - you just have to get out there and do it no matter how bad you hate it. Good luck.

[gotcha]

gradually build up to running 3-4 x a week, dont run everyday right off the bat or you will be asking for an injury that will tie you up for a long time on the side lines.

build up your aerobic base, once you have a good foundation you can do intervals, hills, fartlek, etc. the 1.5 mile test is a wake up call to many. many assume cause they used to be the state record holder in the mile that they can run the 1.5 mile test 15 years later like its a breeze, many found out that this wasnt true.

[gtrchk]

Do you have a treadmill?

When I started training for police tests I was about 30lbs overweight and NO LIE it took me 19 minutes to complete my 1.5 mile run (which should have taken under 14:08)

Just keep doing the run every other day. Force yourself to go just a little bit faster each week. I've got the run down to about 11:20 now. Not stellar but I haven't failed an Agility Test yet.
Look into sports nutrition if you don't follow a training diet already. TRUST ME...you WILL perform better if you follow a training diet (You can't eat junk and run well).

If I can lose 30lbs and take up running for the first time in my life
ANYONE can.

[CaliYanksFan]

What's a good book/web site for sports nutrition? During my younger years, my step mom (who is Filipino) always made rice, chicken, fish, and veggies ....my wife (who is a Latina) always makes enchillada's, tamales, etc. etc....

Big difference. No wonder that I went from 185 lbs up to 220 ...sheesh!!:eek:

[CaliYanksFan]

ohh, I forgot to ask this ...I'm still sore from my run on Saturday ...Should I wait for the soreness to be gone before I start running ...or should I go today?

[gtrchk]

So what time is dinner at your house? :D

I always think about "Am I sore to the point where I think I'm going to hurt myself if I run again so soon."

you know your limits best. If you are REALLY hurting, it's a good idea to give it another day. Build up slowly. I make the mistake of pushing too far too fast when I first started running. Consequently I hurt myself to the point where I couldn't run for about 3 weeks. Kinda counterproductive, huh. :huh?:

[CaliYanksFan]

Yea ..that would be pretty bad.

My biggest problem with running has always been shin splints. I get them all of the time ...I've gone to the doctors ..had them checked out for stress fractures and the whole bit ...

any hints? I stretch and warm up for approx. 15 before running and stretch for 10-15 minutes after running. I've done the ice/heat thing as well.

[R.J.]

This summer I decided I needed to become a runner, and purchased a running book to get me started. Don't laugh -- it had some good info, and I was really starting from scratch. I'm not overweight, but I have no muscle tone due to years and years sitting at a desk and no cardiovascular strength. I kid you not, I was completely out of breath after 2-3 blocks and my legs felt like rubber.

The book had an 8-week chart that is designed to get you up to speed gradually. The first week, you walk for 4 minutes, run for 2, alternating for 20 minutes. You run four days a week.

The second week, you walk for 3 minutes, and run for 3 minutes, alternating for 20 minutes. Each week, you walk a little less and run a little more until the 8th week when you are running for the full 20 minutes (theoretically).

I'm sorry I don't have any advice on the shin splints. My biggest problem was sideaches. Once I learned how to breathe correctly, no more sideaches.

[CaliYanksFan]

What book did ya get? I don't think that it's odd at all to get a book on running.

I just ordered one today on Amazon ... The Non-Runner's Marathon Trainer ...I figured that I should set my sites far ...this way I will get at least 1/2 way through the program ..which would be 13.1 miles ...definately enough for the academy :)

[R.J.]

Hehe -- I bought "The Complete Book of Running for Women," which is probably not entirely appropriate for you but I think the running program can be used for either sex.

After three weeks of reading and attempted running, I decided I needed to stretch and tone my leg and back muscles more before I seriously injured myself. I tell ya, sitting a desk for years is murder on your legs and back unless you are involved in a fitness program throughout, which I was not.

I'm now doing "Calenetics" which is a stretch/tone/strengthen program that is really old and somewhat cheesey but is working great for me. Once my body feels better, I'll get back to the running and improving my cardio fitness.

Good luck!

[CaliYanksFan]

I agree ..I've been desk-bound for 12 years ...it's definatley affected my knees ..but nothing that some advil can't handle. :)

When you first started running, did you get aches in your lower back? Mine is really sore from Saturday's run ...hopefully it's just my body telling me "don't do this to me anymore!!" :p

[MsCoyoteKatie]

I'm into my 4th week of my running program--what a HUGE difference i see from week 1! I've got 3 more weeks to go until my PT test for the municipal academy and I'm more confident every day that I'll be ok for it.

I even think I"m actually (GASP!:ahh!: ) starting to enjoy the runs! I was having heel trouble yesterday so I had to do elliptical and I couldn't stand it. After 20 mins on the elliptical and numb feet--i switched over to the treadmill for 10 mins and it felt a million times better than the elliptical.

Check out RunnersWorld.com (http://www.runnersworld.com) for tons of great info, invest in some good shoes and a walkman, burn a CD that will motivate you, and get going!

Good Luck--
Katie

[Dan105]

I was the fastest in highschool of a huge school. I never did any track sports because I was "too cool" but I played baseball,football, and basketball. I was 6'3" 185. When I got the info on police tests and the running about 10 months ago, I went out and tryed to do the 1.5 mile run. I just made the time that I needed which was 13min 6 seconds. I did it in 12:45. I was hurting real bad and boy I felt like an idiot. Its been 8 years since highschool and I have lost a lot. It took me a while but I can do the run easy now and at a faster pace. I have never failed any of the tests I have taken. I just took a test down in Georgia and they do a 440 run,which is 1 lap around a track. I practiced before I went down and did it in 70 seconds. I am 220 these days and I can feel the extra girth as I run, but I am shedding the weight so its all good. Just keep at it and you will be able to deal with it before you know it. I dont run on the street though. Its too dangerous.

[ps312]

Check out this program. It worked for me and I am the lazy.
-Paul

http://www.coolrunning.com/engine/2/2_3/181.shtml

[CaliYanksFan]

Yea ...reality sucks. While I was in the Marines, my best 3 mile run time was 17 minutes, 32 seconds....

I got my running book this weekend ... and have been stetching A LOT ...drinking lot's and lots of water ..and doing light jogs. Next week, I will go full bore into the program.

[ps312]

Originally posted by CaliYanksFan
Yea ..that would be pretty bad.

My biggest problem with running has always been shin splints. I get them all of the time ...I've gone to the doctors ..had them checked out for stress fractures and the whole bit ...

any hints? I stretch and warm up for approx. 15 before running and stretch for 10-15 minutes after running. I've done the ice/heat thing as well.

CaliYankFan,
I've attched a link to a website that has good info about your problem. Check it out. Good luck.

http://www.coolrunning.com/engine/2/2_5/196.shtml

-Paul

[CaliYanksFan]

Thanks for the link ..I'll take a look at it :)

[CaliYanksFan]

Looks like I have Anterior Shin Splints ...thanks again for the link :)

[gotcha]

shin slints r a bummer, got to rest them, ice, take motrin etc

[spyder007]

I just ordered The Complete Book of Running for Women...hopefully it'll help me out :hustle:

[CaliYanksFan]

I bought Non-Runners Marathon Guide.

In it they have a remedial program to get you ready for the 16 week program. You do the remedial program if you can already run 3 miles non stop.

Anyway, I'm still in the run/walk stages and I noticed that my shin (?) muscle on my right leg feels like it is going to rip. It is just to the right of the front/center of the bone, but not where the muscle attaches to the bone.

Has anyone felt this before?

[gotcha]

sounds like some good old nasty shin splints

[sgtlimbo]

CaliYanksFan -

Sorry I'm a little late on the gun here...With those shin splints, you may want to make sure you have got a good pair of running shoes, that are designed for your running style. Most shoes are placed into one of three categories; Neutral, Stable, Cushioned, or Motion Controlled (or some mixture thereof). If you have low Arch/flat foot, you’ll motion control. Medium Arch used the stable or neutral shoes, High Arch use the Cushioned shoes. Best thing I can recommend is head down to a running store, and they'll help you out by watching you run. Let me know where about you live, and I can hook you up with a good store in your area. Speaking of which, if you ever need some motivation, come on out. I usually run between 35-40 miles a week on the peninsula.

Limbo

[CaliYanksFan]

I do have a good pair of running shoes (Brooks Beasts)..got them at the Runner's High ..they take you out and watch you run, look at the arches, etc.

30-40 miles? OUCH!! lol

I'm definatley not ready for (I assume 10 mile runs 3-4 times a week), but if my shins don't slow me down, I will be there soon.

I've been doing some fast walking and some light jogging ...stretching my calfs/shins before and after the workout ..trying to build up the strength in the muscle. I've also been using the stair master. From what I have read, that's pretty good for people with shin splints, and you use a lot of the same muscles on the SM that you do in running.

[sgtlimbo]

The Beast...looks like you’re hooked up.

Guess it's just a matter of getting your body used to running again.

30-40 miles...I meant to say that is how much I drive per week. LOL, naa just kiddin'. I usually run 6 to 7 a day 6'x week. That the only thing I can do though. Slap me up on a pull-up bar and I look like a fish out of water struggling for his life.

G'Luck in the training

[CaliYanksFan]

Please don't remind me of pull-ups. A lot of agencies that I have been testing with require palms out dead hangs and I stink at those. Palms in, I'm really good at since my biceps are pretty strong.

As soon as I'm running 7 miles w/ no troubles, I'm going to start incorporating weight training and pull ups. It should take me 3-4 weeks ...hopefully.

[sgtlimbo]

Mike_Lowery -

I tried to PM you the info you wanted on the shoes but your PM was full.

Shoot me a message, and I'll re-send.

[samantha]

So I suffer from the cronic shin splints as well...very painful. Everyone kept telling me to ice them, including my orthopedist who says I DO NOT have a stress fracture and can't figure out why there is so much pain. I have an appt. for a bone scan to see if there is anything...

Anyway...after everytime I run I ice them. I WAS icing the muscle that hurt...meaning...my pain is usually on the right side of the shin (the musclepart) in the top portion of my leg and the bottom portion of my leg. So...of course...I was putting the ice on the parts that hurt.

So I saw my doc again and told him the ice didn't do anything...and where exactly do I put the ice since your lower leg is actually pretty big.. He told me to put the ice smack in the middle of my shin, on the bone...not the side muscles, even though that doesn't seem like where the pain is coming from.

So of course if worked. After icing the "bone" my leg feels great and I am still running 3 times a week and the pain has decreased by about 75%....icing in the right place helps.

I wonder if I am the only one that couldn't figure out where to put the ice???

Just FYI....

[CaliYanksFan]

Luckily a friend if mine showed me that trick years ago ..but it wasn't really helping.

I've been focusing on strengthening the shin muscle and it seems to be helping. I'm able to run longer and faster before it starts hurting.

[mooersy21]

caliyanksfan,

not sure if you will get this, but I saw your running dilema post. I am a personal trainer and aerobics instructor and hope I might be able to help you out. Like I am sure you have heard, its best to start out a little bit each day, like maybe a 1/2 or 1/4 mile...build up a little each week. let your body adjust to the demands that you are placing on it, just like a new job and set of shifts or weight lifting. you may feel sore, but work through that and teh results will be worth it! I personally run a lot and hate it, very boring to me and shoes are certainly a key factor. you need to take care of your feet!

good luck, meri

[Kegan30317]

I am running on the tread mill at the Y. For a 1.5 mile in 15 minutes, I figure that I need a 6 MPH pace. Up to now, I have been working on increasing my distance on the treadmill. I can now do an hour + easily even with the incline set up a bit. This is an improvement from where I started. I can do this at the 4 MPH or 4.5 MPH pace. When I go to five or more however, I get a stich in the side or somewhat winded after just a few minutes.

So, how do I get my speed up??? It's getting frustrating.

[Shaft]

I'm about to start back running too. I need to get back in shape bad. I wish I was still in the shape I was in when I played football. I bought a pair of Brooks Beasts also, good shoes. I'm going to follow the couch 2 5k program from www.coolrunning.com

[dmclark]

Hey, I would rather have a root canal than run. I really hate it and have NEVER had that "magic high" after killing myself on a PT test or a 6K Kuantico Killer.

For me, it was always "just keep moving" that help me get through it all. Keep that heart rate up and keep moving. It doesn't matter if you slide into an old airborne shuffle....KEEP MOVING.

There are some great running books mentioned on this thread. Also, as you progress, take a look at some FARTLEK (yes, I know, but that's the name) techniques for improving your times.

The DEA PT guys used to take problem runners out on the track and run them through 5 miles of FARTLEK runs and it really helped the baby agents in their times.

Enjoy!???DM

[fmr-army]

I have some limited experience helping folks get faster, so I will share som techniques that I found useful. When I was a Platoon Leader, Company Commander, and ROTC Instructor I had 17 year olds on up to 45 year olds doing this program.

The first thing is to get a good base of distance down. By this I mean, get to the point where you can run for 45 minutes to an hour without stopping, regardless of the pace. Whatever your speed is on that run, that's your baseline.

Now you want to increase your baseline. In my experience, sprints are the way to get faster. There are a zillion ways to do sprints, here are some of my favorites:

Fartleks on a track: jog a lap to get warmed up. Sprint 100 meters (on a standard 400 meter track this equates to either a straightaway or a curve, depending on where you started running), jog the next. Without stopping, sprint a 200, then jog, sprint a 300, then jog the next. Sprint a complete lap then jog the next. This will be a total run distance of 1.25 miles. If you can handle it, work back down (300 sprint/jog, 200 sprint/jog, 100 sprint/jog - this is a 2 mile workout). Then cool down with a one lap jog.
Please note that the jog to which I'm referring is much slower than your normal run pace. At the end of your jog, you want to almost completely recovered from your sprint .

Timed sprints for a fixed length: works best on a track. Start with a warmup lap. Sprint 100 meters as fast as you can for time. Walk back to the start, taking no more than about two minutes to prepare for you next sprint. Do another sprint, trying to keep the same pace that you ran the first time. Again, walk back for no more than two minutes. Do this for 10 sprints. Do a cool down lap.
As you get better at sprinting, reduce the recovery walk back time, and increase the distance of your sprints.

Stairs: Go to your local high school stadium and hit the bleachers. Start with a warm up lap. Sprint up to the top of a set of steps, return down at slightly faster than a walk. Do this five to ten times. Take a cool down lap. If you have an indoor location that has good solid stairs (like a fire escape stairwell) you can do them year 'round. As you improve, run faster and increase the number of repetitions you do.

The general theme here is to slowly get your legs and aerobic system used to greater speeds. You need to move into speed work gradually and at your own pace. I wouldn't use a treadmill: as you sprint, your pace varies greatly and the treadmill won't allow that.

Hope this helps.

[snowdog650]

To gradually increase your distance, try visiting www.coolrunnings.com ...


They have a great section called "From Couch to 5K." The first coule of weeks are really simple, and you could probably skip those and move on to the more challenging weeks.

[X21]

JUST DO IT.

There are some good posts here, but the Army Physical Fitness Schoolhouse at Fort Benning, GA did a study regarding how much running is enough. 30 minutes does the same for your cardiorespiratory system as 45 minutes assuming you work at 80% of your max heartrate(HR). I'd recommend a HR monitor for anyone who is serious about improving their cardiorespiratory systems. The only thing you gain by going longer is injury. From the sounds of where you are at, you will need to work on just being able to run for 30 minutes without stopping. Do this gradually, don't start off trying to run 5 miles.

1. Set personal goals - if George Bush can still run a 7 minute mile pace, I should be able to.
2. Develop a plan and write it down.
3. Increase in everything (Time/Intensity/Distance) gradually - don't start by running 2 miles 3X the first week, then jump to 5 miles 3X the next week. Too much increase = injury.
4. Stick to your plan, monitor you progress with a test every few weeks (this would be based on your fitness goals ie run 4 miles in 30 minutes)
5. If possible, get a partner who is a bit faster than you to train with you. This will help you stay motivated and make you faster.
6. Stretch after every workout, hydrate with water, and check your diet (carbs are needed for CR exercise).

Treadmills are OK, they are lower impact than actually running and I disagree with fmr-army about treadmills. For interval training some treadmills have great programs that you can use to force yourself to go faster than you would on the track. On treadmills though, use a 1% grade minimum to work the hamstrings. I like to crank them up to 12 mph for some high speed 1 minute intervals.

Running is almost free (minus shoes/clothes), can be done anywhere and burns more calories than almost every other type of cardiorespiratory training. I would have included a link the the Army's Physical Fitness Schoolhouse, but the site is under construction. Lots of other great links listed above.

[bosco]

So would it be better to run at a slower pace in which you can keep it up for 30 mins non-stop, or are you better off running faster, but for a shorter length of time?