Get a Running Start
Sage Rountree • Apr 28th, 2009 • Category: Gym+Training, Run, Training Plans|
Get a Running Start
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Here on Chi, you’ll find my plans to get you through a fast 5K, 10K, or half marathon race. The key word there is race — the training schedule gets you ready to be speedy (define speedy however you like). But if you’re not already running, that doesn’t mean it’s out of reach. You just need to start with a few months of base training to get you ready to go faster.
There are many good plans and tools to help you get a running start. (Check out Cool Running and Runner’s World online. The May 2009 issue of Runner’s World has lots of tips for beginners.) Each of these plans incorporates short periods of running in the context of a walk. It boils down to this: walk at a pretty quick pace, occasionally break into a jog, then return to walking. Repeat. Gradually increase the proportion of time you spend running, then very gradually increase the length of each workout.
Don’t get too hung up on the numbers. At this stage in your running career, speed, distance, and duration are all far less important than consistency, accountability, and the right equipment. Bring these three things to your walk/run routine, and you will see progress.
CONSISTENCY
You need to make your running a routine. Prioritize it by scheduling it on your calendar and holding yourself to your plan. Three times a week is good. Four or five times a week works, too. Just start with a schedule you can stick to consistently, and be persistent.
Persistence means that sometimes you’ll have to psych yourself up and head outside in less-than-favorable conditions. Cold out? Add a layer or two. Hot? Put on sunscreen and carry a drink. Raining? A brimmed hat keeps water out of your eyes. Windy? That’s built-in resistance training. Electrical storm? OK, this would be a good reason to use the treadmill.
ACCOUNTABILITY
Having a buddy provides accountability. Your buddy could be a workout partner who meets you under the streetlight at 5 a.m., or at the front door to the office building at 5 p.m. Your buddy could be a dog who shows unadulterated excitement every time you touch your running shoes. Your buddy could be you: running gives you time to work through ideas and emotions in a separate space, one where you can think and feel but don’t have to immediately act on those thoughts and feelings. Choose a buddy whose company you enjoy, and you’ll be more likely to run consistently.
Tracking your workouts also holds you accountable. Writing down what you plan to do and logging each completed outing will give you a tangible record of your progress. You can use a sheet of paper, a logbook, a spreadsheet, or an online program (look at TrainingPeaks, WorkoutLog, or Daily Mile, among others). Keep track of your time running, mark the distance if you know it, and note how you felt.
EQUIPMENT
Running requires minimal equipment. The most critical piece, though, is a good, fresh pair of shoes that fit you properly. Visit your local running store and have your stride evaluated. The shop’s employees will make recommendations. Choose the pair of shoes that feels best — not the ones in your favorite color — and expect to spend around $100. When your log shows you’ve put in 50 or 60 hours of training on those shoes, it’s time to start looking for a new pair.
Depending on your size, a good quality sports bra can also be very important. Try a few models and stock up when you find one that works for you. Like shoes, sports bras need to be replaced regularly.
Beyond shoes and a bra, you can keep your equipment basic or gussy yourself up with wicking clothes, a watch with GPS to measure your speed and distance, lightweight sunglasses, hydration belts—you name it. There’ll be time for all of these extras as your running progresses. For now, check your shoes, schedule time with your buddy, and get out there consistently.
SAGE ROUNTREE is a USA Triathlon Certified Expert Coach, Experienced Registered Yoga Teacher, author of The Athlete’s Guide to Yoga and The Athlete’s Pocket Guide to Yoga, a contributor to Runner’s World, a member of PowerBar Team Elite, and one of Athleta's Featured Athletes in 2009. She loves competing in triathlon and running races of all distances. Through her business, Sage Endurance, she teaches yoga to athletes and coaches clients in running, ultrarunning, triathlon, and duathlon... {more»}
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I’ve run for more than hour on a treadmill for many months and started running outside just 3 months ago. The first 2 months, I did just great and got into 1.5 hour runs in a month of starting road running. Problem is, I ran into some sort of a “runner’s block” 2 weeks ago. My body just would not “wake up” in the mornings and I’m ending up feeling terrible everyday. Is this normal for runners? Could it be that I over-ran too soon? Today, I ran 5K and boy, was it terrible! I walked a couple of times…worse run ever! Feels like the 2 week period has de-trained me.
Hi, Priyanka,
Without knowing the intensity, duration, or frequency of your runs–as well as the cumulative effect of your other commitments–I can’t tell if you’re overdoing it, but it’s certainly a possibility. Two crummy weeks won’t detrain you; they will, however, show you that something is a little off.
Take a few days of total rest, then try a short run. (Thirty minutes should be plenty.) You might also sprinkle in some faster segments of twenty to thirty seconds’ duration in that short run. If, after a few of these short trial runs, your mojo is still gone, I’d suggest you check with a medical professional. Any number of issues, from anemia to hormonal imbalance, can affect how you feel during exercise.
Hope that is helpful!
Thanks Sage! Worked like a charm though it took longer than I would have liked. But I’m back now and it feels great! Thanks again for the very helpful advice!
Sage, I have been running for 30min a day @ 4-5 days/wk @ a speed of about 4.5mph (slow). I feel like I just can’t “rev” up my energy to go any faster. I would love to someday run a 5k but at my pace now I feel like I would just embarrass myself.
Hi, Kristine, sounds like you need to introduce a little variety into your workouts. I’d suggest making one a little longer by adding five minutes to one run each week, so that it grows from 30 mins. to 35 to 40 to 45, and maybe beyond. Then I’d add some high intensity to another run by putting a few 20- or 30-second pickups in, with 2 or 3 mins. easy running between. Once that feels OK, you can add some medium intensity in a third. By then, you’ll be ready for the 5K plan on this site!
If you’re feeling sluggish, be sure that you are eating enough over the day and especially before your workouts. While you don’t want a full meal in your stomach, a little snack of 100 calories or so in the hour before your run might make a huge difference. Sleep is important, too–basically, you can’t get too much.
Finally, don’t worry about embarrassing yourself as a runner. No one but you is worried about your pace!
Good luck–please let me know how it goes.
Sage,
I have been running 3 miles 4x a week for years now with very little weight training in my workouts. How essential is weight training to my running? Also since I have been running for so many years why is it still such a struggle to reach the 3 mile line?
Thanks for your input…
Hi, Randey,
On the second question, I’d tell you what I told Kristine: add variety. I’d also recommend you run on trails, which is softer, cooler, and more interesting. There, focus on time rather than distance.
The question of weights is a good one. Run-specific strength training can include squats, lunges, core work, and exercises that train your arms to hold form as you tire. If you’re lifting a lot of heavy weight with your lower body, you might be too tired to run well. I’d encourage you to think about *strength* training rather than *weight* training. You can do a lot just using your body weight (think yoga!). But adding some resistance can be useful for bone health. Check with a qualified trainer familiar with runners’ needs, and let me know what you come up with!
some great advice here. consistency is they key from my experiances.
I have run two marathons in recent years and both times have got injured in training while increasing the distances i ran. As a rule i believe you should only increase your weekly mileage by no more than 5%. I think this is where i went wrong and got injured as a result.