I am totally new to running. Ran my first full mile today (on the treadmill) would really like to train outside, but seem to lose my steam and get frustrated. Any thoughts on how frequently I should increase my distance and if I should try running every day/every other etc..
Forums » General Training » Running
want to run a 5K
(10 posts)-
Posted 4 years ago #
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Congrats on your 1st mile! You can check out the library - there are training programs for beginners there. Welcome.
Posted 4 years ago # -
Try doing intervals...and get yourself an Ironman watch or the like so you can set the timer to beep when it's time to run/walk. I started outside with walking 4 minutes and running 2. The after a few weeks, I switched it to walking 3, running 2....and so on. I find that for me, walking one minute and running one minute alternately is the best on the joints AND the stamina...especially if you're new to it all. I can go forever on that path whereas trying to crank out spurts of ten minutes or more of straight running gets my knees aching, forcing me to walk anyway, often without being able to run again.
I know that when I first started running again, I got on the treadmill like you, and did a few miles...and was in P A I N for a few days. After the intervals (a plan I got from a Team in Training member who trained for a few marathons...), I haven't had any issues and can do 8-10 miles with no problems...and it's only been just over a month since I started running again!Good luck!!
Posted 4 years ago # -
That is a great idea, Reverey! I used to be a runner back in highschool and am anxious to get back into it. Although, I'm afraid my body won't be so anxious. I am going to try the alternating running/walking:)
Posted 4 years ago # -
Definitely start with a walk/run and move to run/walk and then to run. Running takes TIME, but it's so worth it to take your time and do it right. Doing too much too soon can really lead to frustration.
Look around and see if anyone in your area is offering a 5k training program. I am just finishing up coaching one (we're running the Irongirl in Seattle on Sept. 7). Having others with you is SO helpful and a good coach will give you a training program and teach you those little things that most of had to figure out on our own (if we weren't high school athletes). Plus having others in the same boat is SO nice. I love working with new runners because it's so neat to watch someone grow from walking and a little trotting, to running an entire 5k without stopping. I remember, myself, the POWER I felt when I ran my first mile without stopping (or being forced) and I love being with others when they feel that power. I've even coached people through email, although that is kind of funky...but it's fun to have someone email me a note full of !!!!!!!!S and excitement when they run their first 20 minutes without stopping!
Find a group! You won't be sorry!
Above all, relax and have FUN! Running is supposed to be FUN! :)
Posted 4 years ago # -
Congrats! I'm about to run my first (race ever) 5K in Nov, and so excited! All the experts say not to add more than 10% per week. For me, I started training with 1-2 mile runs, twice per week. Then I upped the mileage to 3 miles, which I'm just getting comfortable with. Everyone says that you should be able to run further than the race you're planning on doing (ex, be able to run 3.5 miles for a 3 mile race). Once I get up to 3.5 miles, I may start adding smaller runs every week.
Just don't overdo it- that's the easiest way to get hurt. Finding a coach would be great. See if you can talk a friend into training with you. It helps, even if they're across town on their run at the same time. :) GOOD LUCK! AND HAVE FUN!
Chandi
Posted 4 years ago # -
Hi! I'm running in my second 5K in October. I've been having calf pain now for a couple of weeks, and trying to run has been frustrating. I started doing interval training awhile back and loved it, but stopped when I started training for this 5K. Do you think that I could interval train for the 5K?? Maybe like 30 minutes, and alternate a minute of sprinting and a minute and a half of walking? I'm still new to this whole running thing!
Posted 4 years ago # -
Definitely! Intervals are great in between your longer runs. try heating that calf up about 30 minutes before you run, then after it's warmed up stretch it out. I did the same thing last year and it worked out that pain fairly quickly. Good luck!
Posted 4 years ago # -
W,
Try a walk/jog training program, is also good.
Jman
Posted 4 years ago # -
I'm new to running/walking, is it not a good thing to try and do about 30 min. every day? I see a lot of people say 3 or 4 times a week, then some say the more the better.
Posted 4 years ago #
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