ILX running running thread

Nath, it's easy, this is how I would start: decide on a route in a location you're familiar with (e.g. the 2.5 km running path in a nearby city park), get a comfortable pair of running/exercise shoes, START RUNNING, begin at a comfortable pace (don't try to be a hero), concentrate on finishing the route and do not worry at all about your speed, STRETCH, go home and drink nice tall glass of water or juice.

training for my first 10k!

My knee was getting pretty fucked for a while so I gave running a rest and it took ages for it to fix itself. Stupidly I started running again while it was still a little iffy trying to use this ChiRunning technique which promises injury free running and, well, it has actually speeded up my recovery I think. I've also found it really good because it gives me a proper posture to focus on when running (I've always had a deranged, loping walk that doesn't translate well into running form) and it means that when I get a little out of breath or tired on long runs I just focus on getting the posture correct instead of worrying about keeping going or focussing on the stitch/cramp/shortness of breath. I've been finding it a really good motivator for the day though, just being able to get up and get out.

Still does anyone have any good tips for improving speed over such a distance, I haven't really been pushing myself but I'm averaging 7 minute miles which would be pretty rubbish for a race, is it unreasonable to be at 6 minute miles in three weeks time. I know I should be running shorter distances than I am to get my speed up but when I'm only going on one run per day It feels like a waste to just be running 3 miles. Is two runs a day pushing it for a novice do you think?

I want to mention how great Ascent is for run tracking. I sync it with Ascent mobile on my iPhone as well.

I haven't really been pushing myself but I'm averaging 7 minute miles which would be pretty rubbish for a race, is it unreasonable to be at 6 minute miles in three weeks time

That's a huge improvement to make in such a short space of time! What I would suggest is for the next two weeks, concentrate on doing one run per week where you're running at your target pace for a decent part of the run. Build in a 2 or 3 miles of hard running into your usual circuit and go at a good 7 minute pace for the rest of it. Take it steady for rest of the week, concentrate on putting your real effort into the one session of fast running so you can give it your best. Take it easy in the days leading up to the race. You'll be surprised how much just the simple fact of being in a race improves your speed too, just as long as you don't go blasting off too hard at the start.

yeah, that's one thing I'm worried about, getting too nervous, tearing out straight away and being out of breath by the time I reach the half-way mark. It would be horrible to be slipping back really badly towards the end.

hav just received a foam roller via ups - so excited - will report back

in the "making friends with your enemy" dept, i am trying to be able to run 2 miles. today was my first day and i feel ok. i am starting with the run 2 min- walk 2 min repeat 10x formula for a week, and then increasing as i can. i am not out of shape nor am i overweight, but running has always been tough for me.

wish me luck.

what is a "foam roller" ice cr?m?

I still have to wait a couple of more weeks for my new insoles to come in. Then I'm getting new shoes. And my podiatrist gave me better anti-inflammatory meds. That coupled with traveling the rest of this week, I'm just going to take time off to rest my knee. Once all of that is done though, I will run. RUN.

And I'll probably over train and hurt myself in a whole different way.

went running this afternoon on a back road in rural uganda. the children were completely and utterly baffled. like why the fuck would you do something like that ~on purpose~

cuz there was no treadmill available right

Do despite not running for the last two weeks, having excruciating knee pain, and needing new shoes and orthotics, I signed up for another 5K. This one is on Thursday. I did run today, to the running store to pick up my race packet. 2.95 miles at a very leisurely pace.

Also, I'm trying Kinesio Tape on my knees. It felt good, but came off after 2 miles. I think I just didn't apply it right.

i can run for 3 minutes without stopping or walking now. this is an achievement for me. go ahead, laugh at my milestone. i won't hear you. 5 minutes is my next milestone, then 10. after 10 i imagine it all seems like no big whoop?

I'm thinking of dropping £60+ on shoes at the place with gait analysis - my dodgy knees are beginning to ruin my running, and they have developed this terrifying crrrrunch-click noise.

After three months of running I feel like I've made good progress, but I'm finding it hard to know how much pain to tolerate, when to rest, and when pushing it will actually strengthen rather than damage my legs.

anyone recommend a place in ny to get my feet/gait fitted for the perfect running shoes

I've failed to do knee strengthening exercises every day. I dunno why I find these such bitter medicine compared to running of all things

Six minutes feeling pretty easy the first time and really hard the fourth time. Getting better, though!!

ice cream, are you in brooklyn? if so, i really recommend jack rabbit in park slope - they really know their stuff.

Did 8 miles each in Prospect Park on Sat / Sun, and felt pleased that I've adapted to the heat. As it is prepared to end... still, Fall running is the best.

See:

http://www.yelp.com/biz/jackrabbit-sports-brooklyn

cool man will check it out thx

btw had badd knee tendinitis for the last week n a half suuuuxxxxxx

icein and pill poppin like crazy

read about this thing ChiRunning a couple months ago in a sunday supplement, and as a way of avoiding injuries it seems pretty awesome. I've been practicing it for a couple months (it's tough to learn but it has definitely improved the distances I can run remarkably quickly) its basically a lot of stuff about improving your posture while you run, and while there's a lot of stuff at the beginning relating it to Tai Chi which you could skip if you like I suppose, I think the practical stuff about giving you directions on good posture are really good and anybody starting running it would probably be good for getting you into a good routine straight away. I especially think that because it gives you a big boost of "oh, I didn't think I'd be able to run that far" achievement at the beginning, is a good incentive to get going because it doesn't feel like you're starting at the bottom so much. I know I'm stanning for it but I'd be interested if anyone else has used it.

link?

http://www.chirunning.com/shop/home.php

I just dled this pdf of the book tho http://rapidshare.com/files/132503543/chirunning.pdf

bought it to have afterwards

also the thing I read it in was Catherina McKiernan who is a fairly well known runner in Ireland talking about how she thought it was just practical good advice

how does one learn to run?

i started this a while ago but then i got super into my gym routine and forgot about the running.

well, 1st must learn to walk

i have heard this

i am really good at elliptical but i don't know how to transfer that onto the streets.

also maybe i should let fucked up toe heal first but i don't want to?

thx 4 pdf homes xp

basic premise is, you should lean into your run because then you just have to pick up your feet as you fall forward and you're not really using any energy at all, also, keep straight but relaxed, also, let your chi flow, man.

i have been following this beginner's program: http://www.runnersworld.com/article/0,7120,s6-238-261--9397-0,00.html
and after three weeks, i can run for 8 min straight without stopping or walking. AGAIN i realize this is a meager accomplishment for many of you, but for me it's progress.

no well done, kinda stalling and not been so motivated, but I got up early and ran today and I have had way more energy.

yeah, i'm impressed!
when i started a while back i would make myself run 1 block, walk 1 block, repeat. but then i upped my gym stuff so on the way home i'd be a lot more tired and get distracted and feel scared and clumsy and ended up just walking home.

I find increasing my speed much more difficult than length but I'm trying to incorporate bursts of sprinting into my run

also, have tried harrassing a number of ppl into being my running buddy, none were interested.

today was the first day i had to run in the gym, but when i am outside i try to set a goal in the distance and then tell myself that i CANNOT STOP until that stop sign way up there. it helps that i live right by the lake and have lots of different routes if i so please. i also keep track of the minutes i have been running using my ipod and whatever song is playing.

"also, have tried harrassing a number of ppl into being my running buddy, none were interested."

Get a dog!

Note: don't get a pug.

my dog is so fucking lazy, I couldn't even walk her half the distance I run without having to drag her the second half.

Get a less lazy dog!

my dog is going to be a great running partner as soon as i can run as long as he can. until then, i have to focus on my improvement. soon he will come along.

I wd recommend the pdf I posted earlier La Lechera

ok i will dl and read it

Ok, since I last posted:

Ran the Elvis is Alive 5k a week and a half ago. Finished in something like 28 minutes, which wasn't bad for a few thousand people trying to run on the lake front path. I spent most of my time dodging other people. So many people dressed up as Elvis were faster than me though.

Got new custom orthotics. Just comparing them to my old ones shows how much they had broken down, I'm glad I finally got new ones. Since my insurance covers them completely, I just be getting a new pair every year.

Got new shoes tonight. I tried on six different pairs, but settled on the Adidas Adistar Ride. I liked them because there were more form fitting, but still had a lot of cushioning. I hate for my foot to move around in a shoe. And hopefully the extra cushioning will keep my knee probably away.

Regarding running form, it is something I had to work on a lot. When I first started running, my feet were hitting the ground hard. It was almost like I was stomping down the street. I have to focus striking first with the heel then rolling down to the ball of my foot. It's slower to run that way but it is easier on my feet, knees, and hips.

Since I seem to be running about the same speed all the time, I'm going to try a practice 5K, but after every mile, walk one full minute. I'm curious to see how that affects my time.

My knee injury seems to be under control now I switched to running on the flat (doing laps around a lake). I did 10 miles (my longest ever) at a slow pace yesterday without any pain at all, and a fast 5k today. I think I will try to build up distance and pace this way before I have another go at hills. Maybe the Chi running book will inform me about form for hill-running, thanks for posting.