Looking for advice on how I can lear to be a runner

[jcpoole]

I have never really been a runner.  I always played sports when I was younger...goalie for field hockey (no running), 1 failed season of JV basketball (too much running), and many softball teams, quick short sprints as I was a consistant single hitter. That was 35 years ago, and I still am not a runner!   Since being diagnosed with pre diabeties in March, I have been walking 3 - 5 miles a day, and I'm beginning to feel my stride get faster, almost lighter (even though the scale hasn't moved much). I have tried running on my treadmill, but after a minute I feel sloppy, like I have no form at all...sort of like how Elaine from Sienfeld dances (LOL).  I have found these discussions very helpful regarding my Fitbit Charge, as well as my eating plan...thank you all so much for any advice you have!  

[SunsetRunner]

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@jcpoole wrote:

I have never really been a runner.  I always played sports when I was younger...goalie for field hockey (no running), 1 failed season of JV basketball (too much running), and many softball teams, quick short sprints as I was a consistant single hitter. That was 35 years ago, and I still am not a runner!   Since being diagnosed with pre diabeties in March, I have been walking 3 - 5 miles a day, and I'm beginning to feel my stride get faster, almost lighter (even though the scale hasn't moved much). I have tried running on my treadmill, but after a minute I feel sloppy, like I have no form at all...sort of like how Elaine from Sienfeld dances (LOL).  I have found these discussions very helpful regarding my Fitbit Charge, as well as my eating plan...thank you all so much for any advice you have!  

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These people know what they are doing:

http://www.runnersworld.com/getting-started/the-8-week-beginners-program

[e_thomas]

Just run a tiny bit further/longer each day and you'll be running like you never thought possible. Make sure you're not running too fast on the treadmill to start. Pick a speed that you can maintain for 5 mins or so and then do 6 mins the next day. Definitely check out the link someone else posted. Runners World is a great resource. Just remember that if you're running, then you're a runner. I've been running consistantly for at least 7 years and I still have days when I feel like I can't do 2 miles and other days where I can run 9 or 10 miles easily. There was a time where I couldn't finish a mile and I have now finished 2 full marathons, a dozen or so half marathons and countless 5ks, 10ks and other short runs. Listen to your body, don't get too ambitious and don't try to ramp up your distance or speed too quickly. That will result in injury and/or discouragement. There is a 10% rule. Never increase your distance more than 10% a week. Anyone can be a runner if you put in the work and train smart. I cannot wait til I can run again. I am 4 weeks post ACL surgery (injury from skiing not running) and I still have another 8 weeks or so before I can run again. GOOD LUCK! You got this! 

[jcpoole]

Thank you yarddog!  I will definately check it out!

[jcpoole]

Thank you e_thomas......that 10% rule is a good one to know.   I am walking at 2.6 with a incline of 4, running I have it set at an incline of 2 and a speed of 3.5...not fast at all.  Hope you have a speedy recovery from that ACL surgery!

[HopeGraceLove]

If you're on a treadmill and watch TV while walking/running... walk during the program but commit to run during the commercials (usually 2 minutes or so). It doesn't need to be a sprint - even 5 mph is great to start out - then gradually increase the speed. Pretty soon you'll find that the 2 minutes is easy and you can push yourself to run longer. Before you know it, you'll be running during the program part and walking during the commercials. Good luck!

[DominicJ]

I was quite a good long distance runner, 18 years ago.

So I've been starting pretty much from scratch.

Its pretty unconventional, but its worked for me.

Pick your distance, I started with 5k.

Walk it at 6kph, if thats doable, try 7, and 8, and 9 and so on, until you cant finish.

So try 8.5, 8.6, 8.7 and so on.

I started at 8kph just after christmas and and am up to 10.3kph now.

[LauraBug]

I have never really been a runner either, aside from tennis in high school. But lets face it, there is not a lot of running involved in doubles! I am sure you have heard it before, but a couch to 5k program on your phone may be beneficial. With the program that I have, week:1 day:1 starts with a 1 min jog then 1.5 min walk several times (I think 6) so you can kind of reset your body and start again. I am 5 weeks into mine and have to repeat some days several times, but I really enjoy it! I mix this with strength training and yoga and have seen results fairly quickly!

Good luck!

[jcpoole]

Update........Well, I've tried to run, I am much better at it on my treadmill than i am outside.  I can do a minute with no problem, and find it takes less time to recover during my 2 minutes of walking.  What I cannot resolve is the horrible shin splints I get when running.  Even walking very fast causes me to have to sit the next day out.  My daily walks start out with a failry steep down grade, and somedays even that causes me to have to end my walk before I get my 3 miles in.  Shin splints have always been a problem for me, this is in no way anything new.  I had Osgood-Schlatter disease when I was in my teens, and my knees still have that ugly bump at the top of my shin. I bought pair of  New balance running sneakers, and i have seen a great difference in wearing them. This will not stop me, I have a goal set, and although I will never be a long distance runner, at least I know that I am trying!  Thank you again for all of your advice! 

[e_thomas]

Keep it up! New shoes are good, but you also may need inserts. I would find a local running store that can evaluate your gait and they should be able to let you know if you need inserts or a specific type of shoe. Once I started using Superfeet inserts, it made a HUGE amount of difference. Roadrunner sports is a chain that has a great system and other local specialty running stores should offer a free evaluation of your stride too. Good luck and keep it up. It takes a long time to make improvement. I'm still recovering from my ACL surgery and itching to get back to running but I still have at least a month before I can try again. 

[pidgeon92]

Have you tried foam rolling your legs? My trainer pestered me to do it for years, and I didn't listen until I whacked my knee on cement last November and it blew up like a balloon. I started rolling both my legs and the surrounding tissue at that particular knee regularly (almost daily) after that. It took about ten weeks for my knee to fully heal, and I think it would have been much longer and much worse had I not foam-rolled.

The rolling hurt like all hell in the beginning, but it's been almost 6 months now and it's become quite tolerable. I used to get bad leg pain from walking/jogging/sprinting on the treadmill, but not since I started foam rolling. I also roll my caboose out on a medicine ball to loosen up the muscles there and on my hip.

My Pilates instructor told me that foam rolling your shins is great for avoiding shin splints, so I've added that in to my daily rolling. 

I'm on week 3 of the couch to 5K program, and have had no leg muscle pain whatsoever. I credit the foam roller for this miracle.

[jcpoole]

pidgeon92.....I have never heard of that before.  I will try anything at this point!  I also have had sever hip pain for well over 10 years, anything at this point is worth a try.  Thank you!

[pidgeon92]

You can get foam rollers in a variety of sizes/densities. They are priced pretty reasonably. I prefer the high-density black rollers, but you might wish to start with a lower density one, it will hurt less. You can get them from Amazon, most sports equipment stores, and I've seen some at Target. I've purchased mine from Power Systems, they are the same ones that are at my gym. the 18" length is good for most purposes, and easier to work with than the 36".

http://www.power-systems.com/p-3027-high-density-foam-roller.aspx

There are a lot of videos showing how to foam roll on Youtube. 

[taekwondogirl]

I too have never been a runner before. I can manage to keep up during sprints in my martial arts class, but that is only a sprint. I want to be able to run for distance. I know when I first started jogging on a treadmill last month I would jog for two minutes and walk for a minute; I would do that for 20 minutes. Now I have been trying to see how long I can jog for before needing a break. Today I was able to jog for 5 1/2 minutes without stopping. I know it's not that great but it's a start for me. Two weeks ago it would take me 12 minutes to jog/ walk a mile and today I was able to get my mile under 11 minutes.

So my personal suggestion to you is to start out small, set small, easily attainable goals for yourself. Don't forget you are your own worse critic.

[emili]

@jcpoole- proper stretching can help with some of the aches you are experiencing. its important to stretch before and after running. I find what works the best for me for the front of my leg is proping my toes on the edge of the treadmill and and flexing down. The roller idea is also great for pushing acid from your muscles. feels great- just be sure to drink a lot of water if you are going to do it. Good luck and run like no one is watching...

[josephz2va]

Check your shoes and feet as well. Some shoes aren't good for running long times. I went to plantar fasciitis from that. My recommended brand shoes is Vionicshoes.com

[IamLeeAnn]

Hi I've been running for 20 years.  Start with very small goals. Like say you wil do a half mile or mile and just run some (but not had a killer pace) and walk some 3 times a week.  I bet in 2 or 3 weeks you will be running!

The best part about running is this....you can give it up for a month, a year, 5 years...whatever...but when you go back to it you it will only take a few weeks to be back at the pace/mile you were before you took a break.  

Oh....for me at least, good tunes are a must!  Zone out and go!!

Good luck

[jcpoole]

Thank you for the advice! I am still not able to run...I think it stems from just poor core muscles. I am working out at a gym now, and after warming up on the treadmill for 40 minutes, I move to the elliptical...much harder than it looks, but better on my shins and feet....kills my thighs....setting slow small goals on that too.

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[IamLeeAnn]

Then go for the sweat on the Eliptical like you are, that is your niche.  I have a number of friends who are trainers and they all say to go with the cardio that gives YOU the best work out.  For me the eliptical is decent but I get better cardio running.  Are you lifting weights?  I love that as well!

[jcpoole]

There are all kinds of machines at the gym. I don't do free weights as I just don't know what is best. I stick to the machines.

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