Looking to take up long distance running

Sillender

Hey, some background info. I'm 19 years old and while I'm not overweight (5"9' and 135 pounds) I don't consider myself "fit". I don't really have a desire to build muscle though I'm not opposed to strenuous activity.

That said, I've become interested in long distance running (with more of an emphasis on stamina and endurance than speed) and I need all the information I can get.

How often should I run and for how long? Every other day for an hour?

What should be my goal when I do run? Run until I can't anymore and then walk back? Alternate between running and walking?

What type of shoes should I pick up? Any specific suggestions? Long lasting is more of an importance than price...

Any other stuff I should keep in mind? Reliable websites to bookmark?

Thanks, hopefully somebody can steer me in the right direction regarding this.

Shazkar Shadowstorm

http://www.coolrunning.com/engine/2/2_3/181.shtml

saltiness

That couch-to-5k looks like a good bet. Once you get to regular 3-mi runs and do that a few times a week for a few months it'll be easy to step up to 10+mi runs.

Since you're interested in less strenuous activities you could also consider getting into cycling. I ride my bike about 100 miles/week and it keeps me in good shape.

I run once or twice a week as well but I actually never ran until after I started riding my bike a lot. Riding my bike got my stamina up enough to the point that the first time I went running I did 6 miles straight away without a break and only stopped because I started getting blisters. That's when I figured out I needed to run because riding doesn't do much to toughen up your feet.

Robman

START SLOW. Don't push your distance more then once a week. Get GOOD shoes, and get fitted by someone who knows what they're talking about.

Also, after a really long run, go soak your legs in cold water in the bathtub. It's amazing how much that helps your recovery.

wonderpug

Shazkar Shadowstorm wrote: »

http://www.coolrunning.com/engine/2/2_3/181.shtml

Couch to 5k is amazing, and is a perfect way to start. It really helps you not push yourself too much too fast. I used to have trouble running a single mile without stopping, and now I can run half marathons.

After you finish Couch to 5k, you can move onto a half-marathon training schedule like Hal Higdon's Novice Schedule.

Grenn

Running shoes are made to support specific running gaits - i.e. whether you roll (pronate) on either the inner or outer edge of your foot, or are quite neutral. Many running shops will be able to test what your gait is - my advice is to get it checked but don't just buy the first shoes you're offered from the same store. Shop around as prices often vary wildly!

As others have mentioned, start slow and don't be afraid to 'run a bit, walk a bit' at least until you get a feel for how to pace yourself. A couple of 2 mile runs each week is a nice easy way to start, and you build from there. Always warm up and warm down.

A Garmin runner's watch, or iPhone app, or equivilent gadget which will tell you your distance & time is very handy in terms of monitoring your progress -- for me this was a huge part in getting the running bug, as you can actually see the level at which you improve (which can often be quite rapid, at least at first), and also allows you to push yourself to beat times/distances.

My other recommendation would be: enter a race. Look up local running clubs and see if there's a 10k race scheduled for summertime which you can enter now. This will motivate you to push your distance and give you a reason for your training. I personally find the smaller races run by local clubs have a great atmosphere and are very friendly. I much prefer these to the bigger charity events.

You never know, you may even find a local club which you'd like to join.

Good luck and enjoy it!

BEAST!

I agree with the couch to 5k being the way to go. It helps you to not go too fast too soon, sets all the goals for you so you don't have to worry about it, all around it's great.

I will not speak on shoes because I have a different opinion on them than others in here.

I WILL leave you with this bit of advice and it can be applied to any race, not just marathons:

http://www.youtube.com/watch?v=O9Gr_sv3oTU

Ardor

One bit of advice when looking for shoes. Having them tell you what kind of shoe to look for, whether you over or under pronate for example as mentioned by Grenn, and then using that information to look for shoes online if you'd like to save some money. for example, have a running store pick out a few specific running shoes for you. Then, write those down. You can usually find models from previous years of the exact same shoe for less.

Otherwise, you could always look up some training guides for running a 5k for example and give some of those a shot.

MrIamMe

To be even more specific,GET DECENT SHOES.

You will have 1 of 3 different ways you walk/run. You either roll out, roll in, or are netural. You will also either require arch support or not.

If you get the wrong shoes, your knees will hurt, and so will your back.

Get the shoes proffessionally fitted. Im in the military, and I run at least 3 times a week, this means my shoes only last 5 months MAX, as shoes require 24h for the sole to reform back to its original shape.

Shoes are really important.

I would also suggest looking into long slow distance using a heart rate monitor. The basis of this is you run for x amount of time and keep your heart rate under y. This builds up cardio and thus stamina. Its not going to make you super fit, but will definately give you a safe, low impact start.

Hell I try and do a 10km every week using this method, usually takes about an hour now, when I started it took almost 2. My resting heart rate reduced by about 15 beats per min using this method over a 8 month period.

CuddlyCuteKitten

Remember that your cardio increases much faster than your legs and knees improve. Just because you CAN run 10km doesn't mean you should. I started running last summer and got up to enough cardio to run 10km. Busted my knee first time I did it.

So either advance more slowly and let your body catch up with your cardio or lift some weights to compensate.

Hoz

He should be doing some kind of leg exercises either way. Squats, lunges, heel raises, and all that after a good run.

If you plan on pushing yourself, and in running you need to push yourself, without some kind of work out to strengthen your legs then you're in for some busted legs.

BEAST!

Ugghh, alright since these people are pushing shoes SOOOO hard I might as well weigh in.

Wear whatever shoes you have currently. Do you have skater shoes? Those would be great for running in.

You don't NEED special running shoes, the whole over/under pronation thing is a racket, you just end up making your ankles weaker by trying to fix this. The whole tons of padding thing is making it HARDER on your knees because your body thinks you can hit the ground harder which causes more stress. Most running shoes have a huge heel to toe differences which makes it much more difficult to run correctly (midfoot strike), you end up hitting your heel striking which is terrible for your knees.

If you have just regular shoes that are fairly light use those for the time being, work on your running form, try to hit toward the middle of your foot. It will go much further than believing that shoes are going to make running safe for you, make it safe for yourself. Your running form is much more important than the shoes you use.

If you DON'T have anything that you could run in, I would recommend something more like a Saucony Kinvara, the Brooks Green Silence, or the New Balance Minimus come out this month (the latter of which I will probably be picking up).

AlyceInWonderland

They're a little goofy looking, buuuut I'm just going to leave these riiiight here.

http://www.vibramfivefingers.com/index.htm



Seriously, check them out.

BEAST!

AlyceInWonderland wrote: »

They're a little goofy looking, buuuut I'm just going to leave these riiiight here.

http://www.vibramfivefingers.com/index.htm



Seriously, check them out.

Ha. I didn't want to come in pushing them, I don't think you need to go THAT far if you're just starting out. I personally have used them for a few years now, but I mostly wanted to make the point that you don't need anything special for running other than good form.

But yes, five fingers are awesome

Maxim Tomato

BEAST! wrote: »

AlyceInWonderland wrote: »

They're a little goofy looking, buuuut I'm just going to leave these riiiight here.

http://www.vibramfivefingers.com/index.htm



Seriously, check them out.

Ha. I didn't want to come in pushing them, I don't think you need to go THAT far if you're just starting out. I personally have used them for a few years now, but I mostly wanted to make the point that you don't need anything special for running other than good form.

But yes, five fingers are awesome

I also own a pair of these, and they're awesome.

@OP: Just take it easy at first, if you plan on picking up a pair.

Sillender

Thanks, all.
I really appreciate all this information. Currently, I've been running in Nike SB Dunks, but I haven't ran since tuesday night. I plan to go out today to pick up a pair of shoes and those Vibrams look really enticing. As a starter it shouldn't really hurt to start on the right foot. (pun not intended)
I'm looking at the KSO vs the Sprint currently. Any notable differences?

I'm pretty determined to take this seriously so any post-run exercise routines are no problem. Any suggested workouts/number of reps?

Hoz

Try this:

3 min easy jog
45 seconds of squats (you can alternate this with wall sits)
1 min of lunges
45 seconds of heel raises
Repeat all 3 more times
(Of course, stretch after because you're going to lose flexibility if you don't)

Before you get heavy into running you should devote a whole week to just leg work outs so you get the soreness out of the way. Look into doing ab work outs also, nothing crazy just forward plank and crunches.

Here's a thread covering weight lifting: http://forums.penny-arcade.com/showthread.php?t=132698

Getting into moderate lower body weight lifting isn't a bad idea.

Dhalphir

I am doing Couch to 5k myself right now, and can vouch for how easy it is to get into it, and how rewarding it is mentally, as you ramp up through the weeks, the feeling of making progress is amazing and really keeps you going strong.

Any exercise program has to show you measurable progress unless you have an iron will, because if you do a regular exercise program for 4 weeks and don't see any measurable improvement, you will stagnate and find excuses not to go. Feeling better or feeling more fit is hard to quantify, but something like "I couldn't run for more than 1 minute when I started but now I can run for 5!!" is a great feeling and is important to have.