EPTSo basically I should be trying to run more often a week starting at about 10-15km per run for myself?
Running Thread - Page 9
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Pondo
Australia283 Posts
So basically I should be trying to run more often a week starting at about 10-15km per run for myself? | ||
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AirbladeOrange
United States2574 Posts
On October 11 2011 12:55 Pondo wrote: I trained for a half marathon too recently. Did about 2 runs a week for 2 months. After the event I had shin splints. I realized I hadn't been training correctly so I'm trying to figure out what to do now. I can run 10km comfortably and 15km with a little push. The half marathon was very tough after the 16km mark. I don't want to injure myself again while working for the full marathon. So basically I should be trying to run more often a week starting at about 10-15km per run for myself? What are you doing for your training? What is your weekly mileage? Do you do a long run or any workouts? Let me know what you're doing now to help you plan to get to where you want to go. | ||
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L_Master
United States8017 Posts
On October 11 2011 08:27 Pondo wrote: I'm confused now. In the OP it specifically said: "For those new to running their are a few common mistakes that many people make. The first is just plain doing too much, too soon." and "The other common mistake is running too hard. Perhaps because of PE/sports/etc. their is this mentality of "no pain, no gain" when running. This is wrong. Especially for beginner the key is adjusting to running and finding some enjoyment out of it." I'm not arguing because you definitely know more than me. I'm just trying to work out for my training. Yea, both are true. Let me see if I can explain clearly. If you want to get faster at running you do have to run fast, no ifs, ands, or buts, about it. You'll need tempos, longer runs, repeats, and intervals. What I am referring more to however is people that are new to running. When your new there ISN'T a big need to be doing any of these things. Your going to make by FAR the biggest gains simply from running easy and running more. The general aerobic development in your first months of running is huge and is the fastest way to make improvement, and your race and run times will drop dramatically from easy running. As your adjusting to doing more mileage, and if your new to running anyway, doing the Additionally, for newer runners one of the biggest things they often need to learn is how to run easy enough. Running easy is crucial for recovery and generally makes running much more enjoyable. So by learning how to run easy they are often better primed to have a good chance at finding some join in running rather than being prepared to go out and grind every run. Of equal importance is how important easy running is for recovery. You need the faster workouts, but as you add those recovery becomes CRUCIAL. If you haven't learned good easy pace you won't be able to have proper recovery from your runs and WILL fail to see benefits from workouts (if you don't recovery you can't reap the benefit) and you start running the risk of overtraining. Finally, learning to run easy helps you learn to listen to your body to feel and make subtle adjustments to your running based on your perceived effort, which is important for alot of workouts. If I tell you to go out and run at threshold pace (a comfortably hard pace, probably around 20-30 sec/mile slower than 5K race pace) and your new to running you won't have a good sense of this effort level, or your effort in general, and will almost invariably run way to hard or way to easy. In sum, starting off with easy running + increasing volume is usually the best approach for newer runners because: 1) It's more enjoyable 2) Your biggest benefits as a new runner will come from general aerobic conditioning. 3)Your learn to listen to your body and equate pace and effort 4) Biggest benefit to a new runner is increasing mileage; increasing mileage + adding "quality" (faster sessions) is a surefire road to injury 5) It builds your body up so your prepared for when you actually do start more faster work 6) Learn what easy pace is (see pace guidelines in OP. while those are guidelines that will help you get an idea how easy efforts should feel, the gospel is percieved effort, NOT pace) 7) At lower mileages you'll see far more benefit from just running more than running faster Once you have a solid base of 6+ months of running at a reasonable mileage (40+ miles per week) then your really in a position to start getting quality benefit from workouts. I also want to emphasize that if your goals are general fitness and weight loss then there is almost no need to do hard workouts. Easy runs for aerobic conditioning will still get you in excellent shape and burn calories while your about it. | ||
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L_Master
United States8017 Posts
On October 11 2011 12:55 Pondo wrote: I trained for a half marathon too recently. Did about 2 runs a week for 2 months. After the event I had shin splints. I realized I hadn't been training correctly so I'm trying to figure out what to do now. I can run 10km comfortably and 15km with a little push. The half marathon was very tough after the 16km mark. I don't want to injure myself again while working for the full marathon. So basically I should be trying to run more often a week starting at about 10-15km per run for myself? You need to run more. Even if your runs were 10 miles per run, that's still just 20 mpw. You can survive a half on that, but its going to be pretty hard to finish without feeling totally destroyed, and you have no chance of being able to actually race it at that mileage. If your goal is the marathon, or even the half, you should be running for. If your goal is to just survive the marathon then 40-50mpw for a few months will probably get you through it. It won't be pretty though. There is a big trend today of people wanting to finish a marathon, but they don't want to train for it. Hence we get crappy training plans that involve running 3 times a week, culminating in like a 20 mile long run, but the actual mileage is silly low. That is NOT the way to train for a marathon. Just build mileage. I don't know how long you have, but I'd considering trying to get to 60-70 mpw for a couple months. Most of that should just be easy running. You DO NOT need super long, long runs. Focus on just getting miles and time on your feet. MAX long run should be maybe 25% of weekly mileage, every other week. In the alternating weeks it should be at most 20% of your weekly mileage. As far as a weekly progression something like this might be a good starting point: 4 runs of 5K each 5 runs of 5K each 6 runs of 5K each 7 runs of 5K each 15 miles 20 miles 35 miles 15 miles 20 miles 25 miles 30 miles 35 miles 35 miles 55 miles 30 miles 40 miles 45 miles 50 miles 55 miles 50 miles 70 miles 40 miles 55 miles 60 miles 65 miles 70 miles 70 miles 70 miles 70 miles | ||
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Pondo
Australia283 Posts
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L_Master
United States8017 Posts
On October 11 2011 14:53 Pondo wrote: Thanks for the advice! I'm aiming to get below 4 hours (with hopefully no walking breaks) in a marathon in about 10 months. That weekly program will likely cover me until then :D Ah Excellent! You left yourself plenty of time to get in some solid preparation. Really glad to see you aren't rushing into it. If you do anywhere near what that says (though don't become number bound, if a week doesn't feel good, or things start hurting don't be afraid to lessen the mileage or take a couple days off) you'll smash 4. Disclaimer: As you guys can probably glean from the tone, I'm not a big supporter of this I've barely run before but I want to do a marathon in 3 months thing. I think it's a great thing to want to do, and certainly an accomplishment to complete a marathon. But I think its a terrible approach and sets people up for a pretty unpleasant experience that could well end up being their last foray into running, yes, you can probably finish it with some crash training, but you aint gonna enjoy it | ||
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RHCPgergo
Hungary345 Posts
On October 11 2011 03:01 AirbladeOrange wrote: If you have a loop you're running you don't have to choose to do it in its entirety. If you're going for time just run around it until you're half way done and turn around to head back. Never thought of that, lol. | ||
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L_Master
United States8017 Posts
On October 13 2011 22:24 RHCPgergo wrote: I ran again, yay! I have to convince myself into it every time, goddamn it.I keep postponing stuff. It went well though, felt good. I need to make a routine out of it, so postponing would never occur again. Never thought of that, lol. Don't know if it will help you but one of the most helpful things for me has been to remind myself that I have never regretted getting out the door to run, but have almost always regretted when I wussed out and didn't go. | ||
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Runnin
208 Posts
On October 11 2011 03:01 AirbladeOrange wrote: If you have a loop you're running you don't have to choose to do it in its entirety. If you're going for time just run around it until you're half way done and turn around to head back. This is good advice for keeping your runs fresh as well. If you plan on running 30 minutes, just start going, explore wherever you want, and then turn around at 15. You could easily run a different route every day so it never gets repetitive. You'll also be able to tell if you're changing your pace too much. If you get back at 28, you need to chill out, 32 ease up at the start. | ||
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LuMiX
China5757 Posts
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AirbladeOrange
United States2574 Posts
On October 14 2011 05:04 Metal[x] wrote: Ok, so I've just started running 2 or so weeks ago and just recently managed to get 2 miles last week. But for the past 2 runs I've been having a freaking ache/pain after the 1 mile mark right above the butt on both sides of the lower back. I thought it would be my form, but I think it's ok. Anyone else experience this and have any suggestions? It's getting to be so much of a pain now that it fucks up my breathing and makes me work harder to get air just because it's a nuisance. T_T Be sure it's not your form. Maybe you are not running upright because of weak abs? I don't really know but make a post in the injuries thread in this sub forum. | ||
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eVolvE342
157 Posts
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L_Master
United States8017 Posts
On October 14 2011 12:55 eVolvE342 wrote: ive never really had a goal to run a marathon (generally i just like my 3-5 miles) but after reading this thread i feel like i should give it a try. I am going to try and slowly work my way up in mpw. I think I will try and use your mpw chart L master and see how it goes. I am not really in any rush so i don't think ill hurt myself but it should be fun! Thats really the best attitude to have. Unless you are very deadset and have a significant reason for doing, or very strong goal of completing, a marathon I don't think it's the end all, be all of running goals. Do some training, if its going well and your somewhat or outright enjoying running then you can keep upping your training and if all comes together the way you want, go run one. I feel like to some degree in out culture today there is this big focus on how far people run. It's like speed is a non-factor. To the average person it seems 5K<10K<Half-Marathon<Marathon. Speed doesn't matter. Personally though I'm not a big fan of that mindset, I'm not going to downplay it: completing a marathon IS a very impressive feat and a great way to work on your fitness. That said, I have so much more respect for someone who is out there running a 17 5k or a 5 flat mile, as compared to some healthy dude that went out and ran 4:45 marathon. Running times like those takes lots of hard work, intense training, and some serious mental fortitude to race hard. The marathon requires going out and doing some runs each week for several months. I always feel bad for a friend of mine who runs 5K in mid 15's and people will go "oh, thats fast." but then when they hear about Joe 25 year old that just ran a 5:20 marathon they go "holy shit! thats amazing, you're such an incredible runner." I've heard people tell him he must not be as good of a runner as random dude X cause he has never run a marathon. Makes me wanna facepalm so bad. | ||
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RHCPgergo
Hungary345 Posts
On October 10 2011 18:17 RHCPgergo wrote: Wow, haha. Yea it's a cool running track. Too bad I inhale a huge amount of smog while I walk there on the bridge. Thanks for your reply! Good to have some insight from a more experienced person. I will try to add one day per week until I get to at least 4-5 days a week, maybe more. As for doing minutes instead of disctance, it would be quite inconvienent, cause I can't just stop at a random point of the track, or else I would have to walk to the end of the island to get home. I could do that, but it would be boring to walk that much. I will just run 1 round (5300 meters) and when I feel ready, I will raise the bar to 2 rounds. As for logging my run, I opened a txt file and log date, distance, time. Should I write down anything else? Today I ran again and got a better time by 4 whole minutes, wooooot! Started off in an average pace (I usually start slowly to get the hang of it) and after 2k, two 40-50 years old dudes passed by me. I was like wtf man you cant overtake me! (Just kidding I just tried to keep up their pace and stay behind them.) It worked. I made larger steps than usual and stuck onto them. I was smiling joyfully when I finished and looked up on the clock! :D I was a bit afraid of getting injured or something while running, but it didn't happen. I'm not even that exhausted. I'm happy now, yay! Btw the 2 dudes kept on running, I wonder what distance they ran compared to my noobish 5,3k. Badass guys. | ||
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Occultus
Kenya138 Posts
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Lorken
New Zealand804 Posts
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Sm3agol
United States2055 Posts
Injury problem though. I feel like I stretched something in the back of my left knee. And I seem to do it every time I run a longish distance(5+ miles). It's not sharp, it just feels like i pulled something. It's getting quite annoying, because it keeps me from running for at least 3 days after I do a long-ish run. Doing things like climbing stairs/ladders really feels painful though, if that helps out. Just sitting normally, like right now, I don't feel it at all. | ||
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RHCPgergo
Hungary345 Posts
On October 17 2011 20:50 Sm3agol wrote: Random running update. I'm going to run in a 10k in a few weeks, and have been inching the miles up that in my weekly runs. Last night, I did it in 44:21, which isn't too terrible I guess, but not amazing either. Injury problem though. I feel like I stretched something in the back of my left knee. And I seem to do it every time I run a longish distance(5+ miles). It's not sharp, it just feels like i pulled something. It's getting quite annoying, because it keeps me from running for at least 3 days after I do a long-ish run. Doing things like climbing stairs/ladders really feels painful though, if that helps out. Just sitting normally, like right now, I don't feel it at all. 10k in 44:21 is nice! Please do inform us about your performance in the race you prepare for! I can't comment on your injury, hopefully someone with greater insight on the site or someone IRL will. | ||
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Sm3agol
United States2055 Posts
On October 17 2011 21:38 RHCPgergo wrote: 10k in 44:21 is nice! Please do inform us about your performance in the race you prepare for! I can't comment on your injury, hopefully someone with greater insight on the site or someone IRL will. Thanks! :-D Looking at the past results from the race, my time would put me in 7th place in my age group......meh. My little 16 year old sister, however runs with me, and in the exact same time. Her time at 44:22 would destroy the fastest person in her age group that ran last year by 7 minutes. 0_0 | ||
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AirbladeOrange
United States2574 Posts
On October 17 2011 18:49 Lorken wrote: Is two days break from running enough (per week)? I read that 3-4 days a week is enough but I get bored so I run most days and two days a week I'm swimming so no run on those days. It depends on other factors like goals, recovery, personal ability, quality and distance/time of the running you're doing. But speaking very generally, yes, running 5 days a week can get you pretty good results. Consider taking days completely off from all exercise on a regular basis. It can prevent injury and let your body chill out. | ||
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