Running advice?

[email hidden] (Paul S) wrote in news:4a6d9990.0401241335.28284448
@posting.google.com:

Quoted message said:

I'm about to get into running again for the first time since I was at high school. To start with
I'm going to be street running (until I can afford to use the gym and a treadmill) so I was
wondering if any experienced runners could give me advice?

I'd suggest starting out with a walking program, or at least a run/walk program where you walk a
little, then run a little. The following program was designed by Grete Weitz (Nine-time New York
Marathon winner). It is designed to bring you from your armchair to running 3 1/4 miles (5K plus)
continuously. It is based on running three days a week. You should space those days out to allow for
sufficient recovery between efforts. All runs are done at conversational pace. While jogging you
should be able to to talk comfortably without being winded.

10-Week Beginner's Program

Start at the doctor's office. A thorough checkup is recommended before undertaking any exercise
program. It is useful to explain to your doctor the details of the intended exercise program. A
stress test is recommended if you are over age 40.

Week 1

* Alternately jog/walk (eight of each) 100-yard segments, for a total of 1 mile.
* Same workout for all three days.

Week 2

* Alternately jog/walk (five of each) 200-yard segments, for a total of 1
1/4 miles.
* Same workout for all three days.

Week 3

* Alternately jog/walk, varying the segments between 200 and 400 yards, for a total of 1 1/2 miles.
* Same workout for all three days.

Week 4

* Alternately jog/walk, but walk only half the distance of each jog. Vary the segments between 1/4
and 1/2 mile, for a total of 1 3/4 miles.
* Same workout for all three days.

Week 5

* Day 1: 1/2-mile jog, 1/4-mile walk, 1/2-mile jog, 1/4-mile walk, 1/2- mile jog, for 2 miles total.
* Day 2: 3/4-mile jog, 1/2-mile walk, 3/4-mile jog, for 2 miles total.
* Day 3: 2-mile jog, no walk.

Week 6

* Day 1: 1/2-mile jog, 1/4-mile walk, 3/4-mile jog, 1/4-mile walk, 1/2- mile jog, for 2 1/4
miles total.
* Day 2: 1-mile jog, 1/4-mile walk, 1-mile jog, for 2 1/4 miles total.
* Day 3: 2 1/4-mile jog, no walk.

Week 7

* (Only jogging, no walking from this point on; however, you can vary the pace of the jog.)
* 2 1/2-mile jog.
* Same workout for all three days.

Week 8

* 2 3/4-mile jog.
* Same workout for all three days.

Week 9

* 3-mile jog.
* Same workout for all three days.

Week 10

* 3 1/4 miles total (5 kilometers plus).
* Congratulations! You're no longer a beginner.

Quoted message said:

I'm 30 years old, 6ft 4, 225 pounds, and am now somewhat unfit. I'm looking to lose weight and
generally feel better within myself.

I have just bought myself a pair of size 13 New Balance 641 running shoes

The New Balance 641 is not a "big runner" shoe. Although they might be fine for starting out, I
would consider something else as your miles increase. You should go to a specialty running shoe
store, not a mall shoe store or WalMart. Here's a link you might want to check out:
tinyurl.com2nxt2Open ↗.

Quoted message said:

jogging pants, and a t-shirt.

If it's warm enough where you live to wear a t-shirt, then you probably could wear running shorts.
Not a big deal. You'll see after your first few workouts.

Quoted message said:

I also plan on carrying a bottle of water when I run (although someone told me drinks like
Gatorade are good for hydration?).

Most people find that fluids aren't needed during the workout unless the run is over an hour in
duration. Just make sure you stay hydrated the rest of the day. Drink before your workout and
imediately after your workout. Plain water is fine. Again, sports drinks like Gatorade ARE good for
hydration, but not unless you are going to be out there for an hour or more.

There is so much to cover that it is impossible to give you all the information you need on one
newsgroup post. Consider the book, "The Runner's Handbook" by Bob Glover, ISBN: 0140469303. This is
one of the best books for a beginning runner. Here's the Amazon link - tinyurl.com2snv4Open ↗

The knowlege you gain from that book and visiting rec.running should start you on the right foot.

-Phil

On 24 Jan 2004, "Paul S" <[email hidden]> wrote in
rec.running:

<snip>

Quoted message said:

I wanted to know how far I should run to start with, and by how much to extend, over what amount
of time.

Along with the advice Phil offered, read the FAQs for this group (posted bi-weekly, or search the
archives). They can answer almost all the questions you have as a beginner or at least point you to
something that can. Check out a couple of the books off the reading list and read them a few times,
then run for a while and read them again. And of course, read plenty of Usenet :-)

Brandan L.
--
bclennox AT eos DOT ncsu DOT edu

Phil M: you certainly answered the question. Well done!

"Phil M." <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

[email hidden] (Paul S) wrote in news:4a6d9990.0401241335.28284448 @posting.google.com:

Quoted message said:

I'm about to get into running again for the first time since I was at high school. To start with
I'm going to be street running (until I can afford to use the gym and a treadmill) so I was
wondering if any experienced runners could give me advice?

I'd suggest starting out with a walking program, or at least a run/walk program where you walk a
little, then run a little. The following program was designed by Grete Weitz (Nine-time New York
Marathon winner). It is designed to bring you from your armchair to running 3 1/4 miles (5K plus)
continuously. It is based on running three days a week. You should space those days out to allow
for sufficient recovery between efforts. All runs are done at conversational pace. While jogging
you should be able to to talk comfortably without being winded.

10-Week Beginner's Program

Start at the doctor's office. A thorough checkup is recommended before undertaking any exercise
program. It is useful to explain to your doctor the details of the intended exercise program. A
stress test is recommended if you are over age 40.

Week 1

* Alternately jog/walk (eight of each) 100-yard segments, for a total of 1 mile.
* Same workout for all three days.

Week 2

* Alternately jog/walk (five of each) 200-yard segments, for a total of 1
1/4 miles.
* Same workout for all three days.

Week 3

* Alternately jog/walk, varying the segments between 200 and 400 yards, for a total of 1 1/2
miles.
* Same workout for all three days.

Week 4

* Alternately jog/walk, but walk only half the distance of each jog. Vary the segments between 1/4
and 1/2 mile, for a total of 1 3/4 miles.
* Same workout for all three days.

Week 5

* Day 1: 1/2-mile jog, 1/4-mile walk, 1/2-mile jog, 1/4-mile walk, 1/2- mile jog, for 2 miles
total.
* Day 2: 3/4-mile jog, 1/2-mile walk, 3/4-mile jog, for 2 miles total.
* Day 3: 2-mile jog, no walk.

Week 6

* Day 1: 1/2-mile jog, 1/4-mile walk, 3/4-mile jog, 1/4-mile walk, 1/2- mile jog, for 2 1/4 miles
total.
* Day 2: 1-mile jog, 1/4-mile walk, 1-mile jog, for 2 1/4 miles total.
* Day 3: 2 1/4-mile jog, no walk.

Week 7

* (Only jogging, no walking from this point on; however, you can vary the pace of the jog.)
* 2 1/2-mile jog.
* Same workout for all three days.

Week 8

* 2 3/4-mile jog.
* Same workout for all three days.

Week 9

* 3-mile jog.
* Same workout for all three days.

Week 10

* 3 1/4 miles total (5 kilometers plus).
* Congratulations! You're no longer a beginner.

Quoted message said:

I'm 30 years old, 6ft 4, 225 pounds, and am now somewhat unfit. I'm looking to lose weight and
generally feel better within myself.

I have just bought myself a pair of size 13 New Balance 641 running shoes

The New Balance 641 is not a "big runner" shoe. Although they might be fine for starting out, I
would consider something else as your miles increase. You should go to a specialty running shoe
store, not a mall shoe store or WalMart. Here's a link you might want to check out:
tinyurl.com2nxt2Open ↗.

Quoted message said:

jogging pants, and a t-shirt.

If it's warm enough where you live to wear a t-shirt, then you probably could wear running shorts.
Not a big deal. You'll see after your first few workouts.

Quoted message said:

I also plan on carrying a bottle of water when I run (although someone told me drinks like
Gatorade are good for hydration?).

Most people find that fluids aren't needed during the workout unless the run is over an hour in
duration. Just make sure you stay hydrated the rest of the day. Drink before your workout and
imediately after your workout. Plain water is fine. Again, sports drinks like Gatorade ARE good
for hydration, but not unless you are going to be out there for an hour or more.

There is so much to cover that it is impossible to give you all the information you need on one
newsgroup post. Consider the book, "The Runner's Handbook" by Bob Glover, ISBN: 0140469303. This
is one of the best books for a beginning runner. Here's the Amazon link - tinyurl.com2snv4Open ↗

The knowlege you gain from that book and visiting rec.running should start you on the right foot.

-Phil