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Runners, tips on getting started back running?

  • I used to run a good bit in my early twenties. My runs would be 5 to 10 miles, about 4 days a week. I got out of it from about 25 to about 32. When I was 32, I tried running for about 6 months but never could really get past the three mile mark and eventually stopped.

    Now I'm 35 and wanting to get started again. Just wondering if anyone has any thoughts on how to get an old, broken down body back into shape. Specifically, should I try short, daily runs in the mile to mile and a half range, concentrating on getting a good time there before extending them, or should I push myself to get the 3+ mile runs at any cost and only get 2-3 runs a week, concentrating on getting that up to 4-5 runs per week? Any other good approaches?

    When I say out if shape, I don't mean fat. I'm just lazy and not in the best cardio shape.

    This post was edited by bvg153555 on 3/5/2012 at 9:49 AM

    bvg153555

  • [bvg] said...

    I used to run a good bit in my early twenties. My runs would be 5 to 10 miles, about 4 days a week. I got out of it from about 25 to about 32. When I was 32, I tried running for about 6 months but never could really get past the three mile mark and eventually stopped.

    Now I'm 35 and wanting to get started again. Just wondering if anyone has any thoughts on how to get an old, broken down body back into shape. Specifically, should I try short, daily runs in the mile to mile and a half range, concentrating on getting a good time there before extending them, or should I push myself to get the 3+ mile runs at any cost and only get 2-3 runs a week, concentrating on getting that up to 4-5 runs per week? Any other good approaches?

    When I say out if shape, I don't mean fat. I'm just lazy and not in the best cardio shape.

    1. Appropriately dressed.
    2. Open door.
    3. Go outside
    4. Lift legs at an increasing rate.
    5. Run.

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    @rpayne2107

    CptAUmerica21 ●

  • aumajorpain said...

    1. Appropriately dressed.
    2. Open door.
    3. Go outside
    4. Lift legs at an increasing rate.
    5. Run.

    That's what I tried three years ago and after six months, still wasn't where I thought I should be. Obviously, I was doing it wrong.

    bvg153555

  • aumajorpain said...

    1. Appropriately dressed. 2. Open door. 3. Go outside 4. Lift legs at an increasing rate. 5. Run.

    after step 4 i just keep jumping.

    am i doing something wrong?

    should both legs be lifting at same time?confusedshrug

    theharbinater

  • I decided around this time last year that I was going to run a marathon. I was in decent shape from the sports I played, but not in running shape at the time. I spent the first two months really focusing on my base. I'd run a mile or two a day for a few weeks. It took a couple months for me to feel comfortable running 5 miles a day everyday, but when I did my speed made quick strides and everything got real easy. I'll be running marathon number 2 on Saturday. I'm sure some will disagree with me, but the hardest part of the marathon training for me was being able to run 4-5 miles on a daily basis. Good luck and stick with it.

    PSUfan28 ●

  • i was an avid runner and weight lifter since I was 13 years old - worked out through out my life (play baseball in college) so up to my third child I was solid -that third child - which I had when I was 34 really took me for a turn - not really sure why. maybe it was the older ones growing up and getting into after school activities, my job got more and more time consuming and frankly, in my older age I found things to do like sitting onthe couch resting that were much more enjoyable. :)

    anyway, i'm 38 now, feel great and run two to three times a week now.

    what helped:
    used the neighborhood trails as a starting point - this offered a different environment and allowed me to focus on the trail as opposed to how far or how much time - the runs were harder, but... they were better - and went by quicker it seemed.

    started using the Nike Plus app on my phone - tracking my runs, great app, love it. can estimate calories, tells you how long you ran, and you upload that to the nike web site and you can see all your runs. if you are a goal setter, which we all should be - this will help you out alot. you can see when you are not running alot without having to "guess" about it and it will push you if you don't like not making goals.

    get the appropriate gear too: proper shoes, can't say enough of this. if your legs/feet hurt because you bought $40.00 shoes, then it's your own fault. take the dip and buy some really good (expensive most likely) running shoes, and if you are going to do a trail run, be sure to get trail shoes as well - they are different.
    get appropriate clothes for winter, fall, summer - so you don't overheat or get too cold.
    music on the iphone helps too of course.

    at the end of the day, these are "helpers" to get you to focus and be driven to run, if you are not putting it as a priority, then it won't matter.

    good luck - it's much harder now than it was when we were younger.

    viper_36 ●

  • Start on grass

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    www.yohoodent.com ... errybawdee awn ignorle

    GoingLightBarny ●

  • GoingLightBarny said...

    Start on grass

    I see how this would make running more enjoyable, but I get drug tested so this really isn't an option.

    bvg153555

  • [bvg]

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    ECU grad, tOSU fan for life. Father since 1/12/13.

    Murrdawg69

  • I run 3 miles a day because that's all I have time for. Best thing to do is make it part of your daily routine whether it's first thing in the morning, on lunch break, or at night. I work from home so I run mid day right before lunch.

    Shoes do make a difference. I used to run in just some normal Nikes. I switched to some Asics that cost about $130. I was skeptical but they are so much better than the Nikes.

    This post was edited by Big A on 3/5/2012 at 11:59 AM

    Big A ●

  • do the couch to 5k program or if too easy for you the 5k to 10k program

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    3

    cockengr

  • I don't know if he was being facetious or not, but he is right to say when starting again grass will be easier. When you run on concentrate you get zero cushion on your joints. It's a 100% hard surface and there is no give and take. This can and will result in shin splints no matter what type of shoe you are using. Shoes are big too and you should get fitted for them at a track store.. They can measure your heel and such and give you the right kind off shoe. It makes all the difference in the world.

    You can do exercises to help strengthen your shin muscles. Stand flat footed and elevate your heel by standing on your tip toes. Do it real quick up and down 100 times 3 or 4 times a day. You will feel the muscle start to burn a little after 50 or 75. If it's not burning, do more and do it faster. After a while you will get to where it's not a problem. I have had shin splints so bad that I could barley drive my Jeep. You need to start doing these exercises ASAP. Because you cannot build up your stamina by being in the bed because you cannot stand the pain of even walking.

    Stretch! Not stretching well before a run increases the change of splints and pulled muscles. It can quickly put you out of commission for a week or more.

    Ipod. Blare music in your ear that gets you pumped. Anything to take your mind off the pain in the beginning that is sure to come.

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    Weedline

  • Weedline said...

    I don't know if he was being facetious or not, but he is right to say when starting again grass will be easier. When you run on concentrate you get zero cushion on your joints. It's a 100% hard surface and there is no give and take. This can and will result in shin splints no matter what type of shoe you are using. Shoes are big too and you should get fitted for them at a track store.. They can measure your heel and such and give you the right kind off shoe. It makes all the difference in the world.

    You can do exercises to help strengthen your shin muscles. Stand flat footed and elevate your heel by standing on your tip toes. Do it real quick up and down 100 times 3 or 4 times a day. You will feel the muscle start to burn a little after 50 or 75. If it's not burning, do more and do it faster. After a while you will get to where it's not a problem. I have had shin splints so bad that I could barley drive my Jeep. You need to start doing these exercises ASAP. Because you cannot build up your stamina by being in the bed because you cannot stand the pain of even walking.

    Stretch! Not stretching well before a run increases the change of splints and pulled muscles. It can quickly put you out of commission for a week or more.

    Ipod. Blare music in your ear that gets you pumped. Anything to take your mind off the pain in the beginning that is sure to come.

    I ran a lot in high school then stopped in college when all I did was play video games.

    This is all great advice. Shin splints took me out of getting back to running multiple times. When I started I would run on the grass just off the side of the trail where it was possible. The extra cushioning is amazing.

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    In memory of Tusks.

    Oryhara

  • theharbinater said...

    after step 4 i just keep jumping.

    am i doing something wrong?

    should both legs be lifting at same time?confusedshrug

    QWOP

    Athletics Game

    www.foddy.net
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    Time and change will surely (truly) show How firm thy friendship ... OHIO!

    callen05 ●

  • Ride a bike, get your endurance up and build your knees a little, switch to running a week or 2 later.

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    Danielle Hunter, Jamario Rasco, Anthony FREAK Johnson.. DL wrecking crew of 2013.

    Lesticals

  • There is no shame in needing to walk. Don't start out trying to run at 100% for the entire time, you'll end up getting hurt. Gradually work your way back into your baseline running shape.

    signature image

    GONIG BUCK

  • Weedline said...

    I don't know if he was being facetious or not, but he is right to say when starting again grass will be easier. When you run on concentrate you get zero cushion on your joints. It's a 100% hard surface and there is no give and take. This can and will result in shin splints no matter what type of shoe you are using. Shoes are big too and you should get fitted for them at a track store.. They can measure your heel and such and give you the right kind off shoe. It makes all the difference in the world.

    You can do exercises to help strengthen your shin muscles. Stand flat footed and elevate your heel by standing on your tip toes. Do it real quick up and down 100 times 3 or 4 times a day. You will feel the muscle start to burn a little after 50 or 75. If it's not burning, do more and do it faster. After a while you will get to where it's not a problem. I have had shin splints so bad that I could barley drive my Jeep. You need to start doing these exercises ASAP. Because you cannot build up your stamina by being in the bed because you cannot stand the pain of even walking.

    Stretch! Not stretching well before a run increases the change of splints and pulled muscles. It can quickly put you out of commission for a week or more.

    Ipod. Blare music in your ear that gets you pumped. Anything to take your mind off the pain in the beginning that is sure to come.

    Stretching pre-exercise is a HUGE no-no, from both an injury risk and force development standpoint. If you have chronic running injuries(ITB syndrome, achilles or patellar issues, runner's knee, etc.) than post workout stretching and self-myofacial release should be done. Shoes could be an issue, but please don't take this issue to some retail shoe salesman. If you are that worried about your footwear or have chronic issues, go see someone who isn't trying to sell you something and actually has some knowledge about human biomechanics. If you have achilles or patellar issues than you probably are not going to do well with fore/midfoot striking and are better off with a cushioned shoe, otherwise you should try more minimalist shoes without a large heel-toe ramp.

    The most important thing is progression. Start off slow and short, and slowly build up your speed or mileage. The most common cause of running injuries is simply too much too fast.

    stoptothink

  • Another suggestion I have is to get fitted for shoes at a local running store. Unlike the big box stores, the employees there are usually 100% more knowledgeable about shoes that will specifically benefit you based on your gait and pronation. Shoes at local, independent stores are usually more expensive but I have no problem paying a little more for their hands-on attention and informed suggestions, as well as supporting my local economy.

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    GONIG BUCK

  • stoptothink said...

    Stretching pre-exercise is a HUGE no-no, from both an injury risk and force development standpoint. If you have chronic running injuries(ITB syndrome, achilles or patellar issues, runner's knee, etc.) than post workout stretching and self-myofacial release should be done. Shoes could be an issue, but please don't take this issue to some retail shoe salesman. If you are that worried about your footwear or have chronic issues, go see someone who isn't trying to sell you something and actually has some knowledge about human biomechanics. If you have achilles or patellar issues than you probably are not going to do well with fore/midfoot striking and are better off with a cushioned shoe, otherwise you should try more minimalist shoes without a large heel-toe ramp.

    The most important thing is progression. Start off slow and short, and slowly build up your speed or mileage. The most common cause of running injuries is simply too much too fast.

    No, wow. I can't stress how important it is to get the right shoes. I'm not going to type anymore on this just read the article. Also, I have run in quite a few things over the years and every single one of them people have been helping each other stretch before the runs. I have never had a problem with it.

    Learn To Get The Right Running Shoe Fit From Runner's World.com

    Getting the proper fit is the most important factor when buying new running shoes.

    www.runnersworld.com
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    Weedline

  • I'm a distance runner on my track team right now.

    I don't know the "scientific" reasoning but I would focus more on longer runs earlier on. Getting a solid base mileage is really recommended before moving on. I would try running a longer distance for 4-5 days a week for 3+ weeks.

    After you get more of a base mileage you could work on repeats, latters, or more tempo runs.

    When you feel confident you can try running a 5-10k for fun.

    I don't have the experts advice on this but that is usually what our XC and track team does and we have been a very solid team the past 3-4 years.

    So again I would focus more on endurance runs than tempo runs. It may take a while and could be frustrating at first, but you will make it there.

    This post was edited by Eeid on 3/5/2012 at 5:38 PM

    Eeid

  • Another tip is to do maybe a half-mile warm-up then stretch. Then after that go on your actual run. This will add a little mileage to your runs.

    I would HIGHLY recommend doing a short warm-up at least and stretching.

    Eeid

  • bhiley77 said...

    Good thread, I've had this on my mind as well. I was never into running long distances but a couple of miles after work felt great and I'd like to get back there. I feel like my knees and ankles kind of suck these days. I'll get good shoes, but the problem is I only enjoy running on paved surfaces, which isn't going to make things any better on the joints.

    I run on pavement mainly because I like to be outside in the elements whether it's hot, cold, rainy, etc. I had some problems with my shins and knees about a year ago but I switched shoes and other than being sore it's much better. I can't do the treadmill. Just doesn't get me motivated.

    Big A ●

  • Weedline said...

    No, wow. I can't stress how important it is to get the right shoes. I'm not going to type anymore on this just read the article. Also, I have run in quite a few things over the years and every single one of them people have been helping each other stretch before the runs. I have never had a problem with it.

    FYI, I am a competitive triathlete who is also a sub 80min 1/2 marathoner, a long-time professional s&c and USAT coach, and I also have an MS in human biomechanics(CSCS, CES, PES, NASM, IYCA-III...). I am the guy you come talk to when you need advice on running shoes or running kinematics, not some random dude trying to sell you shoes. When you are sick, do you go to the doctor or the kid working the cash register at Walgreens? Would you like me to post a few hundred peer-reviewed studies about the ineffectiveness of, the limiting of force production, and possible dangers of pre-exercise stretching or is explaining it in laymen's terms better(what happens when you stretch a cold-rubber band?)? You should do a dynamic warm-up, but you should never static stretch pre-exercise. Ever. So yeah, about those shoes...

    This post was edited by stoptothink on 3/5/2012 at 7:36 PM

    stoptothink

  • bhiley77 said...

    I need a BamaBornDukie emoticon for this.

    No, I actually have the academic and work credentials to back it up. BS kinesiology Cal Poly SLO, MS Human Biomechanics with emphasis on athletic performance U of Houston, PhD Obesity Studies U of Houston, CSCS, CES, PES. 11 years of professional experience: strength coach at Cal Poly Pomona and Brigham Young University, then for Athlete's Performance, Poliquin Institute, 9th Planet Performance, and Throwdown Fight Club.

    There is no scientific evidence to suggest pre-exercise stretching has any benefit, but there is a ton detailing its risks. Where did the idea even come from?:

    http://www.exrx.net/ExInfo/Stretching.html

    http://www.bodybuilding.com/fun/pre-exercise-stretching-and-injuries.htm

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071358/

    http://www.usatoday.com/news/health/2010-04-15-stretching-muscles_N.htm

    http://www.sciencedaily.com/releases/2011/02/110218083422.htm

    http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm

    stoptothink

  • stoptothink said...

    No, I actually have the academic and work credentials to back it up. BS kinesiology Cal Poly SLO, MS Human Biomechanics with emphasis on athletic performance U of Houston, PhD Obesity Studies U of Houston, CSCS, CES, PES. 11 years of professional experience: strength coach at Cal Poly Pomona and Brigham Young University, then for Athlete's Performance, Poliquin Institute, 9th Planet Performance, and Throwdown Fight Club.

    There is no scientific evidence to suggest pre-exercise stretching has any benefit, but there is a ton detailing its risks. Where did the idea even come from?:

    http://www.exrx.net/ExInfo/Stretching.html

    http://www.bodybuilding.com/fun/pre-exercise-stretching-and-injuries.htm

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071358/

    http://www.usatoday.com/news/health/2010-04-15-stretching-muscles_N.htm

    http://www.sciencedaily.com/releases/2011/02/110218083422.htm

    http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm

    Do you find it enjoyable to throw around your education into other peoples faces? I honestly think that you look for arguments on here, first it was an MMA thread a couple months back, then recently the Nick Perry thread, and now you want to bring out all of this? It is ok man, no one is turning in their post for a doctorate somewhere, its alright to be wrong on a message board.

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    amrollZ71 ●

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