Looking For Running Tips

[DGM416]

I am in the military and have not run for over two years due to an injury. I am now trying to get back into running but I am having a hard time building back up to what I need. I am looking for tips on how to improve on my run. The best way to think of it now is starting with a person that has never run before because that is how I feel. Love to hear some tips that I could use and pass on to others that are in the same boat as I am.

Thanks

[WendyB · Accepted solution]

Most people start with the C25K (couch to 5K) It starts you out walking and then running and it increases.

When I did it if I didnt feel I could increase I stay where I was at until I could.

Google it. There are even apps out there that will walk you through it.

[Heybales]

There was a program from even more years ago that I think C25K is based on.

But instead of just increasing the running time, the changes are based on weight.

Every 5 lbs away from last 5 to goal weight changes the jog/walk %, so with the most to lose you are putting the least stress on the joints.

Purpose being if you come to love it, no need having knees shot by the time you get to a weight to truly enjoy going fast.

If you check my profile page, there is a spreadsheet mentioned in my About Me. You'll need to copy it as the top instructions say.

Go to the HRM tab, at the bottom. Just enter in goal weight, and there are the weeks and interval times to slowly increase as weight drops.

This interval nature of it also helps to burn more calories, as the more intense part asks body to improve more.

There are several interval apps and watches to accommadate those timings.

This layout also works well when coming back, whether you have that much weight to lose or not.

Just start at top for 1-2 weeks, and progress your way down.

[williamhj]

Like Wendy mentioned C25K - orcouch to 5K.  If you aren't starting from the couch some of the early weeks will be boring, but it is a nice mix of walking and jogging building you up to running a 5K, going out 3 times a week.  I started it in September and it worked very well for me.  I often added jogs during the week (repeated one of the days) as I felt up for it.  Shortly after finishing the program was able to increase to 10K and higher runs without too much trouble.  For me it worked better than just trying to go for a jog. 

A few other things I'll mention - forgive me if they are obvious:

- get good running shoes.  They cost money but it worth it if they help you run. Go somewhere that will analyze your gait and then analyze it again with the shoes on.  

- get good clothes.  I balked at the cost initially but having the clothes to run comfortably in the heat and in the cold and wet weather has allowed me to keep running on all but the really icy days.  I figured I don't want to lose momentum because it is cold outside.  Now I'm thankful I spent the money initially.

- if you feel pain (beyond the good muscle aches we want from exercise) pay attention!  Take a day or two off.  If they are persistent, even if you can keep running get a PT appointment.  I did and it has given me some exercises which develop strength and hopefully prevent injury.

- Check out Galloway's Book of Running - he advocate a run / walk program which he says can help prevent injury while allowing you to increase your distance and strength. I don't religiously follow his programs but have benefited from the book.