The Running Thread

[IrishLion]

Hey gents,

So, as an overweight, out-of-shape former smoker, and with a kid on the way, I decided to start trying to do better. Nothing huge, just trying to get in a half hour of cardio three times per week. I haven't started a revolutionary diet, and I'm not in the gym pumping iron (though at some point, I would like to start lifting again), but I am getting my lungs and my legs some work.

I started using this app on my phone called C25K, "Couch to 5K," and I've kept up with it pretty well over 6 weeks now. It's supposed to be an 8 week training thing that takes you from "Straight Couch Potato" to "Serviceable Runner." My goal is to run a 5K the weekend of the 4th of July.

I started a week early, that way I'd have a 9th week. The idea was to reach week 8 and be able to run a 5K, and use the 9th week to try and improve my pace a bit so I don't embarrass myself. Well, vacation happened and I'm back on the normal schedule without that buffer week, and now I'm worried that I'm going to be the most miserable, terrible runner on the day, and that I may very well embarrass myself with a pathetic time.

I'd imagine I could run it in about 40 mins right now, which would put me in the bottom 10 based on last year's results. Hopefully I can trim that down over the next two weeks of prep, but my training doesn't even have me running a full 5K yet, so I'm not sure.

So, give me your tips for prepping for the big day over the next couple of weeks, and maybe help me feel better by telling me your terrible, no-good, very-bad running times.

 

[Andy in Sactown]

If you can focus your breathing technique it really helps a lot. I find breathing to a cadence of "We are the Navy, mighty mighty Navy.." gives me a good running rhythm.

Everywhere We Go #2 (Navy Version)

Of course you have to double up as it's a call back cadence. I usually do small quick breaths in for the first call, small exhalations with the callback. Try to align my short breaths with my stride. So for just, "We are the Navy, Mighty Mighty Navy", I'd do 4 short breaths in for "We are the Navy" coinciding with 4 steps, then the same 4 out with another 4 steps saying the "We are the Navy" callback". Rinse and repeat.

And no, I don't waste the oxygen actually yelling it out. I'm not in that shape anymore. It's all internal dialogue to synchronize everything.

Works for the military. Point being breathing technique is very important and can make your runs much easier if done well.

 

[KempDogg410]

Former semi-elite runner turned fat guy here -

The best advice I would be able to give is to get out there and exercise more frequently than 3x a week if possible. I get that you are following the program and I know a lot of people have had success with the program, however, your body gets stronger by subjecting it to stress then letting it recover.

Other than that, I would tell you to just stay positive. I don't know if you are super competitive or not, but if you are, then just know that there will be a lot of ups and downs and it will almost always seem like there are more downs than ups, but every mile you are out there running goes into your lifetime "mileage bank" which means your body is that much more accustomed to running which will make it that much easier which in turn will make you faster and the cycle will continue.

As far as slow times, I used to be a ~4:15 miler/14:20ish 5k guy, but now after getting repeatedly injured and going through law school, I gained about 80 lbs and I can't even run a mile without having to stop and walk. On the flip side, before starting running I was a fat kid who drank pop all day while playing super nintendo. Summed up: pretty much anyone can succeed at this sport if they want to put the time and effort in.

Good luck!!

 

[NDRock]

I've been running my whole life but unfortunately I don't have any magical advice. One thing I will say is that the injury rate for adults taking up running seems to be pretty high. Don't be afraid to back off your training and taking a slower approach. Hopefully it's something you're going to want to continue as it is a great way to stay in shape.

Don't worry about your time. In all the races I've ever done I can't remember anyone making fun of the speed someone runs the race in. Everyone out there knows the pain it takes to train and compete, some just do it faster than others. It's about being there and completing the race that's important, enjoy the process. You'll get faster if you stick with it. Good luck and keep us posted.

"The race is not always to the swift, but to those who keep on running"

 

[calvegas04]

If I was running my first 5k I wouldn't care if I was dead last as long as I finished. But keep at it, I would prob up your work outs to every other day if possible.

 

[NDVirginia19]

Best thing I can recommend is the MyFitnessPal app, and just keep track of the calories you are intaking. If you want to lose weight and get in shape its the best thing for you. When I quit football after my sophomore year in highschool I used it to drop 60 pounds (played O line). Also if possible, try running at different times during the day and in different locations. Running the same course again and again can be really mentally tiring, and I always find that I can run longer right when I wake up or towards the end of the day around 8pm or so.

 

[GoldenToTheGrave]

I could lift all day but running makes me feel like I'm dying. I've never experienced a runners high and I feel all reports of it are total fabrications. Y'all running people are crazy.

That is all.

 

[NDohio]

A nice big breakfast of fried chicken and waffles on race day should be just the ticket!!

Seriously - good for you. As this is your first 5K I would focus on finishing the race and then use that as a springboard to improving your times.

 

[ACamp1900]

I have nerve damage AND plantar fasciitis in my right foot... it makes any long term high impact not so much impossible as it does extremely freaking painful... thank goodness for my pool... it accounts for the vast majority of my legit cardio.

 

[BigDaddyCogs]

From an evolving runner (heavy and lethargic after my kids were born - and now up to 55+/week, on a plan that will peak at 70/week, and aiming for a BQ Marathon), I will repeat to you the advice that I received as a new runner:
1. Think long term, not short.
2. Run more miles - mostly slow/easy.
Don't just focus on this one 5k. Think towards long term fitness. I found the running subreddit (as well as the advancedrunning sub) very helpful. I have found all sorts of books, podcasts and tips.
I also agree with the MyFitnessPal tip - it is amazing what dropping weight does for your running (above and beyond the obvious health benefits).

 

[tussin]

Just a warning, I used MyFitnessPal for over a year, when you are first starting it really helps you learn how many calories you should be eating per day and how many calories are in certain foods.

After a year, I found myself almost obsessed with counting calories and felt like I absolutely needed to log every single item I ate -- I love food and it killed some of the joy of eating and trying new recipes. I have since deleted the app and I'm much happier.

 

[ACamp1900]

My wife does the fitness pal... I hate it because I do enough of the cooking to have to detail every damn recipe I cook for her so she can input it into her fp... ugh.

 

[GoldenDomer]

Not that I do it anymore, but incline sprints on the treadmill are great. You can squeeze a lot of work in to a short amount of time.

Start at a high incline, sprint for a minute. Walk for 30 seconds to a minute. Take the incline down a bit, repeat. Until you're level.

 

[NDRock]

Anyone ever do a Tough Mudder? Myself and some guys at work signed up for one next month. Think it's 12 miles. Should be tough and hopefully pretty fun.

 

[notredomer23]

Never ran seriously until the last 18 months and I have worked my way up to doing a half marathon at 7:45 mile pace (sick brag, I know…). My feet continually have been getting destroyed on my longer runs leading to some time off needed.

I got Hokas last week. What a world of difference. These are the best shoes out there and I highly recommend if any runners have had similar issues.

 

[irishff1014]

Never ran seriously until the last 18 months and I have worked my way up to doing a half marathon at 7:45 mile pace (sick brag, I know…). My feet continually have been getting destroyed on my longer runs leading to some time off needed.

I got Hokas last week. What a world of difference. These are the best shoes out there and I highly recommend if any runners have had similar issues.

I used love running. I stopped for away and then after both kids were born I started again. But I have gout and shew my feet hurt the next day so I gave up on that.

 

[dublinirish]

anyone using Strava much for their runs? I've gotten quite addicted to using it and trying to compare myself to my friends and family lol

 

[NDVirginia19]

anyone using Strava much for their runs? I've gotten quite addicted to using it and trying to compare myself to my friends and family lol

I definitely get the appeal, but I think I want to avoid any sort of judgement for my very unimpressive runs lol. I probably could have used it for my marathon training I did last year, but my steady state of running 3-6 miles at a 9:45 pace is not something I want to broadcast to the world lol

 

[gregm83]

Strava is a black hole that negatively leads to bad training. I post every running session on it.

 

[SDIrishFan]

anyone using Strava much for their runs? I've gotten quite addicted to using it and trying to compare myself to my friends and family lol

I’ve used Strava for years for most all my activities - running, hikes, pickleball, bike riding, skiing, etc.

You can definitely get sucked into the data, which is obviously why you use those sorts of apps.

 

[dublinirish]

Strava is a black hole that negatively leads to bad training. I post every running session on it.

have you seen the "segments" bit lol all the local runners create little stretches of track where you can try and beat people's PB. Its like Pokemon GO for exercising or something

 

[Some Irish Bloke]

anyone using Strava much for their runs? I've gotten quite addicted to using it and trying to compare myself to my friends and family lol

Nah, I haven't used it. I'm training for my first marathon rn and I just track myself on my fitbit. have you noticed any improvements since you used it? I'm probably years behind still using fitbit haha

 

[SDIrishFan]

Nah, I haven't used it. I'm training for my first marathon rn and I just track myself on my fitbit. have you noticed any improvements since you used it? I'm probably years behind still using fitbit haha

When I did a half, I loved that it kept ur pacing with audio notifications, also your mile splits via ear buds. Also if you tend to run the same course, it keeps track of previous efforts. Also elevation changes in relation to pace. Lots of good data.

 

[dublinirish]

When I did a half, I loved that it kept ur pacing with audio notifications, also your mile splits via ear buds. Also if you tend to run the same course, it keeps track of previous efforts. Also elevation changes in relation to pace. Lots of good data.

yeah i like that too, just being able to track your progression in general. The thought of going out and running and forgetting to track it properly in strava gives me anxiety now lol. My middle kid will sometimes be my pace car now and cycle behind me which is fun. Nine year old can do a 5K with no problems running alongside me.

 

[Some Irish Bloke]

When I did a half, I loved that it kept ur pacing with audio notifications, also your mile splits via ear buds. Also if you tend to run the same course, it keeps track of previous efforts. Also elevation changes in relation to pace. Lots of good data.

yeah i like that too, just being able to track your progression in general. The thought of going out and running and forgetting to track it properly in strava gives me anxiety now lol. My middle kid will sometimes be my pace car now and cycle behind me which is fun. Nine year old can do a 5K with no problems running alongside me.

How accurate would you guys say their gps is?? I just use the "on the go map" running map to find my routes but the fitbit's GPS is pretty terrible. Consistently cuts out like 0.5-1.0 miles on my long runs.

 

[dublinirish]

How accurate would you guys say their gps is?? I just use the "on the go map" running map to find my routes but the fitbit's GPS is pretty terrible. Consistently cuts out like 0.5-1.0 miles on my long runs.

extremely accurate. like if you cross the street or even run around a car that is blocking the sidewalk or something you will see that on your completed route. tbh i've nothing to compare it too as i've only used it. some folks use Nike running club

 

[stlnd01]

When I did a half, I loved that it kept ur pacing with audio notifications, also your mile splits via ear buds. Also if you tend to run the same course, it keeps track of previous efforts. Also elevation changes in relation to pace. Lots of good data.

Don't most running apps or smartwatches do that at this point though? I've never really done Strava but have used Runkeeper, and a Garmin watch that's linked to my phone, and get all that without the social media aspects of it (and broadcasting my steadily degrading mile splits to the world as I progress through my 40s).

 

[Blazers46]

I don’t see the point of apps unless you are training for something specifically. Most runs are maintenance and to not be fat or just relieve stress. I start using when I’m training for something though.

 

[SDIrishFan]

How accurate would you guys say their gps is?? I just use the "on the go map" running map to find my routes but the fitbit's GPS is pretty terrible. Consistently cuts out like 0.5-1.0 miles on my long runs.

When I did the half, it actually finished at 13.2. This was a certified course. But I figured that was within the margin of error depending on curves and water stations.

However, I’ve tried to use it to track on an indoor track at our local rec. It’s a 1/16th mile track and it doesn’t work at all.

 

[SDIrishFan]

I don’t see the point of apps unless you are training for something specifically. Most runs are maintenance and to not be fat or just relieve stress. I start using when I’m training for something though.

I liked the data and knowing my pace, exact distance. Also, when I ski, it keeps my top speed and top maintained speed.

Also, there was King of the Hill awards for fastest people to do a certain run. Leaderboards and such.