| |
Main
Date: 02 Aug 2006 07:58:56
From: oregonchick
Subject: new to running
|
I am a physically active person who has never run before. My first goal is
to be able to run a mile without stopping, but then 5 miles at some point.
The things that have held me back in the past- my heart rate would get
really high, 180 or so, and the muscle burn would discourage me. My lungs
felt like they were going to explode. So recently, I started working out
daily on my elliptical to build up stamina. I am up to 45 minutes at a
higher intensity, and yesterday finally took my first 2 mile jog. Ok, it
was a jog/walk, but with not too many walking periods.
So, here are my questions - in the first 5 or so minutes, I feel like I'm
going to die, but after that I seem to get into a zone where it feels great
and I could go forever. What is that?
I find that I run on tip toes if I don't pay attention. How do I break
myself of that?
Sometimes the pad of my foot and the toes go numb - is this a shoe issue? I
have relatively high arches. Or could it be poor running form?
Do any of you do weight training in addition to frequent running? Do you
lift for strength (high weight low reps) or endurance with lower weight and
many reps?
Thank you
Betsy
|
|
| |
Date: 02 Aug 2006 15:15:39
From: Donovan Rebbechi
Subject: Re: new to running
|
On 2006-08-02, oregonchick <not_here@comcat.net > wrote:
> I am a physically active person who has never run before. My first goal is
> to be able to run a mile without stopping, but then 5 miles at some point.
> The things that have held me back in the past- my heart rate would get
> really high, 180 or so, and the muscle burn would discourage me. My lungs
> felt like they were going to explode. So recently, I started working out
> daily on my elliptical to build up stamina. I am up to 45 minutes at a
> higher intensity, and yesterday finally took my first 2 mile jog. Ok, it
> was a jog/walk, but with not too many walking periods.
>
> So, here are my questions - in the first 5 or so minutes, I feel like I'm
> going to die, but after that I seem to get into a zone where it feels great
> and I could go forever. What is that?
You're probably adjusting your pace after starting too fast.
You'll find it much easier if you run at a very slow pace. Try hopping on the
treadmill, put the speed on 5mph and see how you do with that.
> I find that I run on tip toes if I don't pay attention. How do I break
> myself of that?
Just run in whatever way is comfortable. Don't think about it too much.
> Sometimes the pad of my foot and the toes go numb - is this a shoe issue? I
> have relatively high arches. Or could it be poor running form?
What sort of running shoes are you wearing ?
> Do any of you do weight training in addition to frequent running? Do you
> lift for strength (high weight low reps) or endurance with lower weight and
> many reps?
I used to do weights. I'd use relatively light weights (about 60% of max) and
do explosive reps for relatively short sets (3-5 reps).
There's no need to perform long exhausting sets "for endurance", the only way
you'll develop running-specific muscular endurance is by running. The main thing
you should try to achieve is some neuromucular efficiency, explosive power and
injury resistance (that is, you want to be stronger, without bulking up).
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
|
| |
Date: 02 Aug 2006 22:08:59
From: BobB
Subject: Re: new to running
|
Oregonchick,
I won't repeat the good advice that others have given. However, shoe
numbness can be caused by tight or improperly fit shoes. Definitely go to a
running shoe store and plan to spend some time discussing your particular
situation. I also have a high arch and need to use inserts to get good
support over the entire foot. This pushes the foot up into the laces and I
find that I get a numb foot unless I re-lace my shoes. At the third eyelet
from the toe I leave the laces on the same side of the shoe to the fourth
eyelet (i.e. no bowtie). Then I lace normally above that. This avoids the
lace over the crown of the foot and has eliminated the numbness.
Good luck in starting to run. It will lead to a healthy life. Just remember
take it easy.
Bob
"oregonchick" <not_here@comcat.net > wrote in message
news:GcqdnUkyOeM8IE3ZnZ2dnUVZ_oWdnZ2d@comcast.com...
>I am a physically active person who has never run before. My first goal is
>to be able to run a mile without stopping, but then 5 miles at some point.
>The things that have held me back in the past- my heart rate would get
>really high, 180 or so, and the muscle burn would discourage me. My lungs
>felt like they were going to explode. So recently, I started working out
>daily on my elliptical to build up stamina. I am up to 45 minutes at a
>higher intensity, and yesterday finally took my first 2 mile jog. Ok, it
>was a jog/walk, but with not too many walking periods.
>
> So, here are my questions - in the first 5 or so minutes, I feel like I'm
> going to die, but after that I seem to get into a zone where it feels
> great and I could go forever. What is that?
>
> I find that I run on tip toes if I don't pay attention. How do I break
> myself of that?
>
> Sometimes the pad of my foot and the toes go numb - is this a shoe issue?
> I have relatively high arches. Or could it be poor running form?
>
> Do any of you do weight training in addition to frequent running? Do you
> lift for strength (high weight low reps) or endurance with lower weight
> and many reps?
>
> Thank you
> Betsy
>
|
| |
Date: 02 Aug 2006 18:04:05
From: rick++
Subject: Re: new to running
|
I recommend going out several days a week and just walking or runnning
for 20
minutes. When it feels easy to run for the full 20 minutes, ask here
again.
Depending on age, weight, shape, etc. it can take two weeks to six
months to
reach this stage. There is no rush.
|
| |
Date: 02 Aug 2006 14:53:36
From: Charlie Pendejo
Subject: Re: new to running
|
Donovan wrote:
> Women can often lift and not bulk up very much (especially
> the ones who are natural distance runners).
Unless their name is Doris Brown Heritage.
No idea what her training regimen was, but man oh man did she have some
powerful looking legs.
|
| |
Date: 02 Aug 2006 18:21:25
From: Dan Stumpus
Subject: Re: new to running
|
"oregonchick" <not_here@comcat.net > wrote
>I am a physically active person who has never run before. My first goal is
>to be able to run a mile without stopping, but then 5 miles at some point.
>The things that have held me back in the past- my heart rate would get
>really high, 180 or so, and the muscle burn would discourage me.
Woah! Rule 1 of endurance training is stay in the comfort zone. 180 is the
heartrate that top runners race at!
If you have a heart monitor, try to keep your rate in the 130's or 140's
(which should be more bearable), and work on your distance, forgetting about
intensity.
Muscle burn means you're going too fast. Keep it below the burn when doing
basic endurance training. (Burn is a useful metering device when advanced
runners do speed or hill workouts, but stay away when you're just building
endurance).
When I started running, I too went way too fast -- to the point of major
discomfort, and never kept it up. When I read a book that said stay in the
comfort zone in the beginning, that made all the difference. That is when I
became a runner.
> My lungs felt like they were going to explode.
Again, this is way too intense for a beginner doing endurance work.
> So recently, I started working out daily on my elliptical to build up
> stamina. I am up to 45 minutes at a higher intensity, and yesterday
> finally took my first 2 mile jog. Ok, it was a jog/walk, but with not too
> many walking periods.
As long as you weren't in leg-burn, lung-exploding, discomfort mode, that is
good.
> So, here are my questions - in the first 5 or so minutes, I feel like I'm
> going to die, but after that I seem to get into a zone where it feels
> great and I could go forever. What is that?
The key is to start out real slow, at a shuffle or stumble. I usually feel
awful for the first couple of minutes if I start out running at my warmed-up
pace. So now I start out very slowly and avoid the awkward first warm up
phase. After 2-3 minutes (varies with the person), I approach my warmed up
pace. It's probably 5-10 minutes before I feel pretty normal.
Even a couple of world-class runners I once ran with did this -- they
started out at 12-13 minutes/mile (which is glacial for them).
If you gradually work up to longer times (by keeping it comfortable and fun,
and walking or slowing down when you get winded, or your legs burn, or it
hurts in general), you will find that you get a second wind after 30-40
minutes. That's when your fat-burning pathways are fully warmed up.
> I find that I run on tip toes if I don't pay attention. How do I break
> myself of that?
I'm a natural toe (actually forefoot) runner, and I worked to change my
stride when I started because some expert said I should. I realized that I
ran faster up on my toes, and went back to my natural stride. Part of this
may be due to you running too fast. In any event, I'd say do what comes
naturally.
> Sometimes the pad of my foot and the toes go numb - is this a shoe issue?
> I have relatively high arches. Or could it be poor running form?
Have you been fitted at a real running shoe store (one that specializes in
running?). Sometimes numbness can be caused by too-tight shoes. Your toes
should have a lot of wiggle room, including about a thumb's width gap to the
front of the shoe.
It's a completely different fit than that of a snug dress shoe...
If the numbness isn't a shoe fit issue, then see a podiatriast who
specializes in runners.
> Do any of you do weight training in addition to frequent running? Do you
> lift for strength (high weight low reps) or endurance with lower weight
> and many reps?
No. I haven't found it useful or necessary. I tend to bulk up when I lift,
and in distance running, weight slows you down.
Good luck,
Dan
|
| | |
Date: 02 Aug 2006 19:48:18
From: Donovan Rebbechi
Subject: Re: new to running
|
On 2006-08-02, Dan Stumpus <dstumpus_NOSP@mindspring.com > wrote:
> No. I haven't found it useful or necessary. I tend to bulk up when I lift,
> and in distance running, weight slows you down.
I think there's a huge gender effect wrt this point. Women can often lift and
not bulk up very much (especially the ones who are natural distance runners).
Whereas even scrawny guys can easily gain several pounds from hitting the weights.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
|
| | |
Date: 02 Aug 2006 18:48:07
From: Dot
Subject: Re: new to running
|
Dan Stumpus wrote:
> "oregonchick" <not_here@comcat.net> wrote
>
>
>>I am a physically active person who has never run before. My first goal is
>>to be able to run a mile without stopping, but then 5 miles at some point.
>>The things that have held me back in the past- my heart rate would get
>>really high, 180 or so, and the muscle burn would discourage me.
Welcome to the group, oregonchick.
>
>
> Woah! Rule 1 of endurance training is stay in the comfort zone. 180 is the
> heartrate that top runners race at!
>
> If you have a heart monitor, try to keep your rate in the 130's or 140's
> (which should be more bearable), and work on your distance, forgetting about
> intensity.
Even simpler, run at "conversational" effort - talk with yourself. You
should be able to talk in normal, complete sentences. (Higher efforts
are associated with shorter sentences, then phrases, then words only -
but those are for later.)
>
>>So recently, I started working out daily on my elliptical to build up
>>stamina. I am up to 45 minutes at a higher intensity, and yesterday
>>finally took my first 2 mile jog. Ok, it was a jog/walk, but with not too
>>many walking periods.
The idea is to build an aerobic base first, before you get into the
higher intensity stuff too much.
>
...
>
>>Do any of you do weight training in addition to frequent running?
Do you
>>lift for strength (high weight low reps) or endurance with lower weight
>>and many reps?
>
I'm only running 3-4 days/wk, but I've done strength training to correct
some muscle imbalances as well as to strengthen legs when it's icy /
avalanchy on the big hills. We (xt class) generally just use hand
weights (5-8lb) through an assortment of drills with many reps (20-100,
depending on drill, many drills - at which point 8lb wts can be really
heavy). On my own, I may increase the weights (10-12.5lb) and do fewer
reps. We generally do things like walking lunges (hand weights) with
various stride lengths; at home, I do standing lunges with various
strides and/or speeds. I do single leg squats and other proprioception
drills at home (not as much as I should). The group does plyometrics.
Workouts that challenge the small balance muscles are preferred to
machines usually. And many just use body weight as resistance, maybe
adding a pack (like a hydration pack) or hand weights. Hills are
probably the best resistance training.
Dot
--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope
|
| |
Date: 04 Aug 2006 11:09:35
From: rick++
Subject: Re: new to running
|
A number of beginning runners report both their athletic shoe
and street shoe size increase 1/2 to 1 US size their first year of
running
(including myself). I dont think its more muscle, but a slight change
in
shape running causes. You may have to buy larger shoes next time.
|
| |
Date: 06 Aug 2006 08:49:47
From: Miss Anne Thrope
Subject: Re: new to running
|
Zzzzzzzz....
|
|
