beginner in need of advice
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Hello,
I have started my own running regiment a month ago. I am 28, 20lbs overweight no health problems, a
complete beginner, and can jog for half a mile. Then I have to stop and walk for a little. I run on
a surface (not sure what it is, but it is solid, and not concrete) and my goal is to be able to
continuously jog for 5 miles by summer.
Here is my current regiment (3x a week) (takes 1/2 hour - 40 mins) Jog 3/8 mile Walk 1/8 mile Repeat
Until 2.5 miles
Here is my question: Should I work on being able to jog for 2.5 miles continuously without taking
walk breaks and then try to go up to 5 miles? Or should I work on keeping the current jog/walk style
and work up to 5 miles, then try and eliminate the walking?
And how?
Thanks,
Hakan
A method that many have used successfully is to use time, rather than distance, to measure your
exercise at this stage. Maybe you could just keep it at 40 minutes or so, and try to run more and
walk less. You are doing some things just right. Walking to warm up, and then running until you need
to walk, and then walking until you feel you can run again is an excellent way to get in shape
initially.
I really wouldn't worry too much about being able to go 5 miles right now. There are a couple of
pitfalls to using that as your goal. First, you might push yourself to the point of injury, and then
you will be laid up, and who knows if you will ever take up running again?!
Second, your running might become an unpleasant thing if you feel that you just have to keep going
longer. If it becomes too unpleasant, you will quit.
I think that one of the biggest problems with running, for a lot of folks, is that it takes so much
discipline. What is it that will cause you to get our of bed in the morning 6 months from now when
you stayed up too late the night before and the weather is less than ideal? For that reason, you
want to keep it interesting and fun.
You will probably want to drop most of those 20 extra pounds. It will make running easier and it
will be more gentle on your knees and other joints. It would also be good if you could run 4 or 5
times a week, but no more than that.
Depending on the weather where you live, if you can build a little mileage base by spring (say 15-18
miles/week), then start extending one of those weekly runs to 4 and then 5 miles. I think you will
find that it is easier than you are now imagining. But, once more, do not rush things. Getting hurt
will take you out of the game, and whatever else happens, you do not want to be out of the game.
One final thing. Many people have found it helpful to enter a 5K race after several months of
training. You might look for one, because it gives you a goal to train, and that is one of the
things that will get you out of bed and on the road.
Good luck, and keep us posted.
Brian Jones "Hakan Alparslan" <hakan_alparslan@hotmail.com> wrote in message
news:379c39b3.0311191301.3092bf62@posting.google.com...
> Hello,
>
> I have started my own running regiment a month ago. I am 28, 20lbs overweight no health problems,
> a complete beginner, and can jog for half a mile. Then I have to stop and walk for a little. I run
> on a surface (not sure what it is, but it is solid, and not concrete) and my goal is to be able to
> continuously jog for 5 miles by summer.
>
> Here is my current regiment (3x a week) (takes 1/2 hour - 40 mins) Jog 3/8 mile Walk 1/8 mile
> Repeat Until 2.5 miles
>
> Here is my question: Should I work on being able to jog for 2.5 miles continuously without taking
> walk breaks and then try to go up to 5 miles? Or should I work on keeping the current jog/walk
> style and work up to 5 miles, then try and eliminate the walking?
>
> And how?
>
> Thanks,
>
> Hakan
Hello,
I'm not an expert so please consult your doctor before increasing your walking/running program.
Although I'm not an expert, I believe you will need to increase the length of your training sessions
if you want to be able to jog continuously for 5 miles. Walking/jogging for 2.5 miles really won't
prepare you to jog 5 miles.
Doug Gilliam
"Hakan Alparslan" <hakan_alparslan@hotmail.com> wrote in message
news:379c39b3.0311191301.3092bf62@posting.google.com...
> Hello,
>
> I have started my own running regiment a month ago. I am 28, 20lbs overweight no health problems,
> a complete beginner, and can jog for half a mile. Then I have to stop and walk for a little. I run
> on a surface (not sure what it is, but it is solid, and not concrete) and my goal is to be able to
> continuously jog for 5 miles by summer.
>
> Here is my current regiment (3x a week) (takes 1/2 hour - 40 mins) Jog 3/8 mile Walk 1/8 mile
> Repeat Until 2.5 miles
>
> Here is my question: Should I work on being able to jog for 2.5 miles continuously without taking
> walk breaks and then try to go up to 5 miles? Or should I work on keeping the current jog/walk
> style and work up to 5 miles, then try and eliminate the walking?
>
> And how?
>
> Thanks,
>
> Hakan
SHOES! What are you wearing? Get to a GOOD, QUALIFIED running shop immediately, and expect to pay
$50 to $100.
On 19 Nov 2003 13:01:09 -0800, hakan_alparslan@hotmail.com (Hakan Alparslan) wrote:
>Hello,
>
>I have started my own running regiment a month ago. I am 28, 20lbs overweight no health problems, a
>complete beginner, and can jog for half a mile. Then I have to stop and walk for a little. I run on
>a surface (not sure what it is, but it is solid, and not concrete) and my goal is to be able to
>continuously jog for 5 miles by summer.
>
>Here is my current regiment (3x a week) (takes 1/2 hour - 40 mins) Jog 3/8 mile Walk 1/8 mile
>Repeat Until 2.5 miles
>
>Here is my question: Should I work on being able to jog for 2.5 miles continuously without taking
>walk breaks and then try to go up to 5 miles? Or should I work on keeping the current jog/walk
>style and work up to 5 miles, then try and eliminate the walking?
>
>And how?
>
>Thanks,
>
>Hakan
"Hakan Alparslan" <hakan_alparslan@hotmail.com> wrote in message
news:379c39b3.0311191301.3092bf62@posting.google.com...
> Hello,
>
> I have started my own running regiment a month ago. I am 28, 20lbs overweight no health problems,
> a complete beginner, and can jog for half a mile. Then I have to stop and walk for a little. I run
> on a surface (not sure what it is, but it is solid, and not concrete) and my goal is to be able to
> continuously jog for 5 miles by summer.
>
> Here is my current regiment (3x a week) (takes 1/2 hour - 40 mins) Jog 3/8 mile Walk 1/8 mile
> Repeat Until 2.5 miles
>
> Here is my question: Should I work on being able to jog for 2.5 miles continuously without taking
> walk breaks and then try to go up to 5 miles? Or should I work on keeping the current jog/walk
> style and work up to 5 miles, then try and eliminate the walking?
>
> And how?
More nonexpert advice:
Do a little bit of both, think about adding in a 4th workout at some point if you can, and don't
obsess about needing/wanting/benefitting from a short walk break, especially as you do a bit more
distance. Do different things on different days. So maybe one day stick to your 2.5 mile routine,
but try to go 1/2 mile and then take a walk break. The next time you go, don't try to stretch out
your walk breaks but go a full 3 miles. Repeat that alteration a few times until it feels pretty
good, then step up your time between walk breaks again, then add a half mile. Etc.
Walk breaks are your friend. If taking a short walk break enables you to go a little bit further
each week (aim to step up your total weekly mileage each week by about 10% most weeks, with an
"easy" week by design or by accident every now and then), then by all means, take a walk break. Last
week I was talking to a guy who finished a marathon at an overall pace faster than my fastest 1/4
mile sprint--and he did it taking a 1-minute walk break every mile.
"Hakan Alparslan" <hakan_alparslan@hotmail.com> wrote in message
news:379c39b3.0311191301.3092bf62@posting.google.com...
Expert advice:
a) Killfile Donovan Rebbechi. He's not a troll but he is clinically insane. So is 'Globaldisc'.
b) Listen only to myself and my good friend Wobbot. We will guide you wisely. We are also clinically
insane but we know of what we speak.
c) Buy a pair of Nike shoes *NOW*.
d) You are sensible, therefore you should not come to rec.running too often. Stupidity corrupts.
Seriously, carry on doing what you're doing, but gradually reduce the walk breaks. Once you've
hit the 2.5 miles running, increase steadily from there on in. Run on grass if you can, build up
to x5 per week, eat sensibly, wear appropriate footwear, stretch before and after running, and
say a little prayer to your God each night to keep you injury-free. If you like toys, buy a
simple Polar heart-rate monitor and learn to use it in a structured training programme if you
ever intend to race.
You may thank me for my sage counsel by being kind to the next cat you see. Yunno, tickle its chin
and stoke it for a few minutes.
Roger.
hakan_alparslan@hotmail.com (Hakan Alparslan) wrote in message
news:<379c39b3.0311191301.3092bf62@posting.google.com>...
> Hello,
>
> I have started my own running regiment a month ago. I am 28, 20lbs overweight no health problems,
> a complete beginner, and can jog for half a mile. Then I have to stop and walk for a little. I run
> on a surface (not sure what it is, but it is solid, and not concrete) and my goal is to be able to
> continuously jog for 5 miles by summer.
>
> Here is my current regiment (3x a week) (takes 1/2 hour - 40 mins) Jog 3/8 mile Walk 1/8 mile
> Repeat Until 2.5 miles
>
> Here is my question: Should I work on being able to jog for 2.5 miles continuously without taking
> walk breaks and then try to go up to 5 miles? Or should I work on keeping the current jog/walk
> style and work up to 5 miles, then try and eliminate the walking?
>
> And how?
>
> Thanks,
>
> Hakan
HI Hakan,
You have a good start. Some beginners can't make it beyond 100 yards without needing to walk.
You plan is also smart. Right now your cardio vascular system is adjusting to running and is
limiting you to a half mile or so. You'll find that soon enough you'll be able to beyond a half mile
of running before you need to walk. Once your fitness increases to where you can run a full mile you
will be limited by your lack of endurance.
Once your heart and lungs are fitter walking will no longer be necessary. When this happens
gradually build up to 5 miles over the course of a month. You probably will be able to run 5 miles
sooner than that but you don't want to push too much. You have to learn what is a serious ache that
needs attention and what is a minor ache that will go away on its own. Knowing when to take rest and
allow yourself to recover is the most important lesson a beginning runner should learn. All runners
need to take rest days.
Good luck with your training and let us know how the 5 mile race goes.
Andy
So you suggest increasing the distance by keeping walk breaks?
"Doug Gilliam" <doug_gilliam@adelphia.net> wrote in message
news:<osRub.4245$m84.2586968@news1.news.adelphia.net>...
> Hello,
>
> I'm not an expert so please consult your doctor before increasing your walking/running program.
>
> Although I'm not an expert, I believe you will need to increase the length of your training
> sessions if you want to be able to jog continuously for 5 miles. Walking/jogging for 2.5 miles
> really won't prepare you to jog 5 miles.
I have Adidas clima-cools... I heard that there are different shoes for different leg shapes, and I
wasn't paying attention to that when I got these... I have nothing to compare them to but I guess
they feel OK.
Advocatess@electricitys.com wrote in message news:<pl5orvc7ek86l8i1kuns2slg49vcjblbv4@4ax.com>...
> SHOES! What are you wearing? Get to a GOOD, QUALIFIED running shop immediately, and expect to pay
> $50 to $100.
>
> On 19 Nov 2003 13:01:09 -0800, hakan_alparslan@hotmail.com (Hakan Alparslan) wrote:
>
> >Hello,
> >
> >I have started my own running regiment a month ago. I am 28, 20lbs overweight no health problems,
> >a complete beginner, and can jog for half a mile. Then I have to stop and walk for a little. I
> >run on a surface (not sure what it is, but it is solid, and not concrete) and my goal is to be
> >able to continuously jog for 5 miles by summer.
> >
> >Here is my current regiment (3x a week) (takes 1/2 hour - 40 mins) Jog 3/8 mile Walk 1/8 mile
> >Repeat Until 2.5 miles
> >
> >Here is my question: Should I work on being able to jog for 2.5 miles continuously without taking
> >walk breaks and then try to go up to 5 miles? Or should I work on keeping the current jog/walk
> >style and work up to 5 miles, then try and eliminate the walking?
> >
> >And how?
> >
> >Thanks,
> >
> >Hakan
I like this idea... I will try to mix and match my running and walking combos...
There was another suggestion about running speed. That it should be as slow as being able to talk to
someone next to you... (in my case that would be walking by jumping up-down) and that I shouldn't be
sore... I believe I am running a bit faster than that, and I do feel slight soreness in my calves
and my lower back after running. It seems like I am easily tempted to run faster...
Any suggestions on this?
"DrLith" <drlith@hotmail.com> wrote in message news:<bphi3n$ro5$1@ngspool-d02.news.aol.com>...
> "Hakan Alparslan" <hakan_alparslan@hotmail.com> wrote in message
> news:379c39b3.0311191301.3092bf62@posting.google.com...
> > Hello,
> >
> > I have started my own running regiment a month ago. I am 28, 20lbs overweight no health
> > problems, a complete beginner, and can jog for half a mile. Then I have to stop and walk for a
> > little. I run on a surface (not sure what it is, but it is solid, and not concrete) and my goal
> > is to be able to continuously jog for 5 miles by summer.
> >
> > Here is my current regiment (3x a week) (takes 1/2 hour - 40 mins) Jog 3/8 mile Walk 1/8 mile
> > Repeat Until 2.5 miles
> >
> > Here is my question: Should I work on being able to jog for 2.5 miles continuously without
> > taking walk breaks and then try to go up to 5 miles? Or should I work on keeping the current
> > jog/walk style and work up to 5 miles, then try and eliminate the walking?
> >
> > And how?
>
> More nonexpert advice:
>
> Do a little bit of both, think about adding in a 4th workout at some point if you can, and don't
> obsess about needing/wanting/benefitting from a short walk break, especially as you do a bit more
> distance. Do different things on different days. So maybe one day stick to your 2.5 mile routine,
> but try to go 1/2 mile and then take a walk break. The next time you go, don't try to stretch out
> your walk breaks but go a full 3 miles. Repeat that alteration a few times until it feels pretty
> good, then step up your time between walk breaks again, then add a half mile. Etc.
>
> Walk breaks are your friend. If taking a short walk break enables you to go a little bit further
> each week (aim to step up your total weekly mileage each week by about 10% most weeks, with an
> "easy" week by design or by accident every now and then), then by all means, take a walk break.
> Last week I was talking to a guy who finished a marathon at an overall pace faster than my fastest
> 1/4 mile sprint--and he did it taking a 1-minute walk break every mile.
They burn longer if you don't stoke them.
--
Colm
"apusapus" <apusapus@clara.co.uk> wrote in message news:1069336192.12253.0@demeter.uk.clara.net...
> You may thank me for my sage counsel by being kind to the next cat you
see.
> Yunno, tickle its chin and stoke it for a few minutes.
On 20 Nov 2003 07:24:02 -0800, newsgroupspamaddress@yahoo.com (AMH) wrote:
>hakan_alparslan@hotmail.com (Hakan Alparslan) w
You'd give advice to a terrorist? Geez...
On 20 Nov 2003 06:28:09 -0800, hakan_alparslan@hotmail.com (Hakan Alparslan) wrote:
>I have Adidas clima-cools... I heard that there are different shoes for different leg shapes,
Not exactly, it's different shoes for different running styles.
> and I wasn't paying attention to that when I got these... I have nothing to compare them to but I
> guess they feel OK.
Well if you aren't having any problems, then don't fix what isn't broken.
The Bill Rodgers
On 20 Nov 2003 06:35:04 -0800, hakan_alparslan@hotmail.com (Hakan Alparslan) wrote:
>I like this idea... I will try to mix and match my running and walking combos...
>
I guess this works for some, but I personally prescribe to the same shoes theory, that by wearing
the same shoes your leg muscles can get used to them.
"apusapus" <apusapus@clara.co.uk> wrote in message news:<1069336192.12253.0@demeter.uk.clara.net>...
> "Hakan Alparslan" <hakan_alparslan@hotmail.com> wrote in message
> news:379c39b3.0311191301.3092bf62@posting.google.com...
>
> Expert advice:
>
a) Killfile fraser excuse me roger. He's a troll and he is clinically
> insane.
b) Listen to anyone but woger. He sits at home in front of his computer esting biscuts and growing
larger. Find a real runner not this nit brain.
c) Buy nothing woger says*NOW*.
>
d) You are sensible, therefore you should not read woger. Stupidity corrupts
You may never listen to woger for my any counsel .
hakan_alparslan@hotmail.com (Hakan Alparslan) wrote in message
news:<379c39b3.0311200635.19b535d3@posting.google.com>...
> I like this idea... I will try to mix and match my running and walking combos...
>
> There was another suggestion about running speed. That it should be as slow as being able to talk
> to someone next to you... (in my case that would be walking by jumping up-down) and that I
> shouldn't be sore... I believe I am running a bit faster than that, and I do feel slight soreness
> in my calves and my lower back after running. It seems like I am easily tempted to run faster...
>
> Any suggestions on this?
Find a fellow runner and talk while you run. Many more experienced runners enjoy helping beginners.
Maybe someone at work, or a neighbor. Even just once a week with another runner.
And if it's a more experienced runner, they can give you some personalized advice about things like
your running style/form that are very difficult to do via messages like this.
>
> "DrLith" <drlith@hotmail.com> wrote in message news:<bphi3n$ro5$1@ngspool-d02.news.aol.com>...
[]
> >
> > More nonexpert advice:
> >
[suggestion of variations in workout]
> >
> > Walk breaks are your friend. If taking a short walk break enables you to go a little bit further
> > each week (aim to step up your total weekly mileage each week by about 10% most weeks, with an
> > "easy" week by design or by accident every now and then), then by all means, take a walk break.
> > Last week I was talking to a guy who finished a marathon at an overall pace faster than my
> > fastest 1/4 mile sprint--and he did it taking a 1-minute walk break every mile.
Please note the rule is generally increase by NO MORE THAN 10% per week.
Personally, I like Galloway's suggestion of maintaining the same time or milage for two weeks before
making another increase. That lets your body adapt a little more.
So welcome to running and hope you enjoy it. Ed
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