General Newbie Advice

JonnoWeb said:

Hi all,

I started running about 2 months ago, primarily to help weight loss,
but also to get fitter - I've got 2 young boys and don't want to be
the wheezy dad that can't play in the park with them!! I started @
around 12 1/2 stone, and am now levelled out around 11st 5lbs, which I
am happy with (I'm 5ft 6). I invested in a treadmill, which is where
I do all my running. I ran my first organised 5K run last night in
Edinburgh, and as I am not at all fast finished in around 28 mins,
woke up today feeling fine although the balls of my feet are a little
sore.

Congrats on the weight loss and the 1st 5k - good progress!

Quoted message said:

So question 1 - should I go to a specialist running store and get some
proper advice on trainers, or would that be wasted on someone at my
level.

Definitely worth going to a specialist running store. They should be
able to determine the correct type of
running shoe for your feet. Not wasted at all on any runner.

Quoted message said:

Q2 - Training. I have no ambitions to go further than 5K, however I
would like to progress time wise @ this distance. I currently run
2-2.5 miles every other night on the mill, however I upped this to 3
this week in prep for the run, but slowedd down slightly. Should I be
looking to run this part faster, or look to keep the same speed but
for longer distances.

A varied program. Try gradually increasing 1 of your weekly runs and
keeping this at an easy pace.
You can improve your times by also fitting in some interval training and
lactate threshold runs.
Intervals should be run at your 5k pace, say, 1/2 mile intervals with
very easy recovery jogging in between.
Your 28 min 5k is about 9 min/mile. So try 1/2 mile intervals in 4:30
with 4 min recovery jogs.
If you feel you should be aiming for a 27 min 5k as your next race
approaches, try hitting
4:15-4:20 for the intervals.
Start off with 3 intervals and you can increase the number of intervals
from time to time
as you very gradually increase your weekly mileage.

Anthony.

Quoted message said:

Any other advice is also gratefully received.

JonnoWeb said:

Hi all,

I started running about 2 months ago, primarily to help weight loss,
but also to get fitter - I've got 2 young boys and don't want to be
the wheezy dad that can't play in the park with them!! I started @
around 12 1/2 stone, and am now levelled out around 11st 5lbs, which I
am happy with (I'm 5ft 6). I invested in a treadmill, which is where
I do all my running. I ran my first organised 5K run last night in
Edinburgh, and as I am not at all fast finished in around 28 mins,
woke up today feeling fine although the balls of my feet are a little
sore.

Congrats on the weight loss and the 1st 5k - good progress!

Quoted message said:

So question 1 - should I go to a specialist running store and get some
proper advice on trainers, or would that be wasted on someone at my
level.

Definitely worth going to a specialist running store. They should be
able to determine the correct type of
running shoe for your feet. Not wasted at all on any runner.

Quoted message said:

Q2 - Training. I have no ambitions to go further than 5K, however I
would like to progress time wise @ this distance. I currently run
2-2.5 miles every other night on the mill, however I upped this to 3
this week in prep for the run, but slowedd down slightly. Should I be
looking to run this part faster, or look to keep the same speed but
for longer distances.

A varied program. Try gradually increasing 1 of your weekly runs and
keeping this at an easy pace.
You can improve your times by also fitting in some interval training and
lactate threshold runs.
Intervals should be run at your 5k pace, say, 1/2 mile intervals with
very easy recovery jogging in between.
Your 28 min 5k is about 9 min/mile. So try 1/2 mile intervals in 4:30
with 4 min recovery jogs.
If you feel you should be aiming for a 27 min 5k as your next race
approaches, try hitting
4:15-4:20 for the intervals.
Start off with 3 intervals and you can increase the number of intervals
from time to time
as you very gradually increase your weekly mileage.

Anthony.

Quoted message said:

Any other advice is also gratefully received.

JonnoWeb said:

So question 1 - should I go to a specialist running store and get some
proper advice on trainers, or would that be wasted on someone at my
level.

Appropriate footwear is essential regardless of your level of ability or
training. You're not going to spend the same amount of money on footwear
as someone who runs 100 miles a week (because it will take you longer to
accumulate the 500 miles or so that it takes to wear out shoes). So the
investment is ultimately only proportional to your training volume anyway.

Quoted message said:

Q2 - Training. I have no ambitions to go further than 5K, however I
would like to progress time wise @ this distance. I currently run
2-2.5 miles every other night on the mill, however I upped this to 3
this week in prep for the run, but slowedd down slightly. Should I be
looking to run this part faster, or look to keep the same speed but
for longer distances.

Even though the race is only 5k, endurance is what counts in the race. So
most runners who focus on competing in the 5k will include runs much longer
than that in training. In fact, 5k training is not substantially different
from half-marathon (21.1k) training. I'd recommend gradually building your
runs up to about 4 miles, then work on adding a weekly long run, which you
should build up to 8 miles or so (at an easy pace -- target for a long run
should be a duration of 90 minutes or more)

Don't worry about speed in training runs. You should run slowly enough that
you could comfortably maintain your speed for over an hour. Based on your
5k race time, you should be training at a pace of about 5.3mph.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Anthony said:

Quoted message said:

Q2 - Training. I have no ambitions to go further than 5K, however I
would like to progress time wise @ this distance. I currently run
2-2.5 miles every other night on the mill, however I upped this to 3
this week in prep for the run, but slowedd down slightly. Should I be
looking to run this part faster, or look to keep the same speed but
for longer distances.

A varied program. Try gradually increasing 1 of your weekly runs and keeping
this at an easy pace. You can improve your times by also fitting in some
interval training and lactate threshold runs.

This is fine in principal as generic running advice, but it doesn't (IMO) take
into account his current level of training or ability (3x/week, 7.5 miles per
week, 9 minute per mile 5k pace)

Things like "vo2 max" and "LT" are really unnecessary details, at least until
he's able to perform aerobic runs over a reasonable distance, and build some
endurance. LT is an unnecessary detail because if his 5k pace is 9:00, then
his training runs are probably already somewhat anaerobic, especially given
the remark that he slowed the pace when increasing the training run duration.
"vo2 max" work is unnecessary, because he'll already improve rapidly by doing
easy training runs.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Quoted message said:

I started @
around 12 1/2 stone,

There's your poroblem then! A kidney stone that big has to be interefering with
good running. See a good surgeon and get it removed. I don't think passing one
that big is a good idea.

Quoted message said:

Appropriate footwear is essential regardless of your level of ability or
training.

I agree with numnutz on this. Too many beginners start off in bad or cheap
(nikes) shoes, and frankly you have enough to contend with in the first few
months of running.

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

Quoted message said:

So question 1 - should I go to a specialist running store and get some
proper advice on trainers, or would that be wasted on someone at my
level.

1. God, I *hate* the name "Jonno".

2. Almost everything is wasted on a "Jonno" but, in case you're the
exception that proves the rule, go seek the advice of the girls at Run &
Become in Lothian Road. Phone first 'cause they have their annual hols at
this time of year .

Quoted message said:

Q2 - Training. I have no ambitions to go further than 5K, however I
would like to progress time wise @ this distance. I currently run
2-2.5 miles every other night on the mill, however I upped this to 3
this week in prep for the run, but slowedd down slightly. Should I be
looking to run this part faster, or look to keep the same speed but
for longer distances.

Och, I can't be bothered answering this twaddle. Donny will reply to you.
Follow his advice.

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Anthony said:

Quoted message said:

Q2 - Training. I have no ambitions to go further than 5K, however I
would like to progress time wise @ this distance. I currently run
2-2.5 miles every other night on the mill, however I upped this to 3
this week in prep for the run, but slowedd down slightly. Should I be
looking to run this part faster, or look to keep the same speed but
for longer distances.

A varied program. Try gradually increasing 1 of your weekly runs and keeping
this at an easy pace. You can improve your times by also fitting in some
interval training and lactate threshold runs.

This is fine in principal as generic running advice, but it doesn't (IMO) take
into account his current level of training or ability (3x/week, 7.5 miles per
week, 9 minute per mile 5k pace)

Things like "vo2 max" and "LT" are really unnecessary details, at least until
he's able to perform aerobic runs over a reasonable distance, and build some
endurance. LT is an unnecessary detail because if his 5k pace is 9:00, then
his training runs are probably already somewhat anaerobic, especially given
the remark that he slowed the pace when increasing the training run duration.
"vo2 max" work is unnecessary, because he'll already improve rapidly by doing
easy training runs.

What you see is perfectly true. But I remember when I first started
running. And some short interval sessions can both make it more fun,
give you a feel for race-pace, and work as a good tune-up in the weeks
leading up to a race.

But certainly - the main building block is building endurance - so
build up a longer run very gradually at a comfortable pace.

Anthony.

I would suggest Googling "Hadd Training". Read it, follow it. Be patient.

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

Quoted message said:

JonnoWeb said:

Hi all,

I started running about 2 months ago, primarily to help weight loss,
but also to get fitter - I've got 2 young boys and don't want to be
the wheezy dad that can't play in the park with them!! I started @
around 12 1/2 stone, and am now levelled out around 11st 5lbs, which I
am happy with (I'm 5ft 6). I invested in a treadmill, which is where
I do all my running. I ran my first organised 5K run last night in
Edinburgh, and as I am not at all fast finished in around 28 mins,
woke up today feeling fine although the balls of my feet are a little
sore.

Congrats on the weight loss and the 1st 5k - good progress!

Quoted message said:

So question 1 - should I go to a specialist running store and get some
proper advice on trainers, or would that be wasted on someone at my
level.

Definitely worth going to a specialist running store. They should be
able to determine the correct type of
running shoe for your feet. Not wasted at all on any runner.

Quoted message said:

Q2 - Training. I have no ambitions to go further than 5K, however I
would like to progress time wise @ this distance. I currently run
2-2.5 miles every other night on the mill, however I upped this to 3
this week in prep for the run, but slowedd down slightly. Should I be
looking to run this part faster, or look to keep the same speed but
for longer distances.

A varied program. Try gradually increasing 1 of your weekly runs and
keeping this at an easy pace.
You can improve your times by also fitting in some interval training and
lactate threshold runs.
Intervals should be run at your 5k pace, say, 1/2 mile intervals with
very easy recovery jogging in between.
Your 28 min 5k is about 9 min/mile. So try 1/2 mile intervals in 4:30
with 4 min recovery jogs.
If you feel you should be aiming for a 27 min 5k as your next race
approaches, try hitting
4:15-4:20 for the intervals.
Start off with 3 intervals and you can increase the number of intervals
from time to time
as you very gradually increase your weekly mileage.

Anthony.

Quoted message said:

Any other advice is also gratefully received.

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

Quoted message said:

Donovan Rebbechi <[email hidden]> wrote in message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

Anthony said:

>Q2 - Training. I have no ambitions to go further than 5K, however I
>would like to progress time wise @ this distance. I currently run
>2-2.5 miles every other night on the mill, however I upped this to 3
>this week in prep for the run, but slowedd down slightly. Should I be
>looking to run this part faster, or look to keep the same speed but
>for longer distances.
>
A varied program. Try gradually increasing 1 of your weekly runs and

keeping

Quoted message said:

Quoted message said:

Quoted message said:

this at an easy pace. You can improve your times by also fitting in

some

Quoted message said:

Quoted message said:

Quoted message said:

interval training and lactate threshold runs.

This is fine in principal as generic running advice, but it doesn't

(IMO) take

Quoted message said:

Quoted message said:

into account his current level of training or ability (3x/week, 7.5

miles per

Quoted message said:

Quoted message said:

week, 9 minute per mile 5k pace)

Things like "vo2 max" and "LT" are really unnecessary details, at least

until

Quoted message said:

Quoted message said:

he's able to perform aerobic runs over a reasonable distance, and build

some

Quoted message said:

Quoted message said:

endurance. LT is an unnecessary detail because if his 5k pace is 9:00,

then

Quoted message said:

Quoted message said:

his training runs are probably already somewhat anaerobic, especially

given

Quoted message said:

Quoted message said:

the remark that he slowed the pace when increasing the training run

duration.

Quoted message said:

Quoted message said:

"vo2 max" work is unnecessary, because he'll already improve rapidly by

doing

Quoted message said:

Quoted message said:

easy training runs.

What you see is perfectly true. But I remember when I first started
running. And some short interval sessions can both make it more fun,
give you a feel for race-pace, and work as a good tune-up in the weeks
leading up to a race.

But certainly - the main building block is building endurance - so
build up a longer run very gradually at a comfortable pace.

Anthony.

Rather than formal intervals, fartlek is a good substitute.

a 5K is >90% aerobic (closer to 95% even at world class levels) so aerobic
development should be the first priority. Some guy named Lydiard was pretty
successful with this method.

Sam said:

Quoted message said:

Quoted message said:

What you see is perfectly true. But I remember when I first started
running. And some short interval sessions can both make it more fun,
give you a feel for race-pace, and work as a good tune-up in the weeks
leading up to a race.

But certainly - the main building block is building endurance - so
build up a longer run very gradually at a comfortable pace.

Anthony.

Rather than formal intervals, fartlek is a good substitute.

a 5K is >90% aerobic (closer to 95% even at world class levels) so aerobic
development should be the first priority. Some guy named Lydiard was pretty
successful with this method.

I agree with Sam. The only point of speed work for a beginner is to introduce
some variety to make the training more fun. Fartlek and strides are best for
this.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Really only an answer to question 1, but I am just an average beginning
runner also and I enjoy my running a lot more now that I went to a running
store. I enjoyed running more and my shins were even more grateful. : )

gota

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

Quoted message said:

Hi all,

I started running about 2 months ago, primarily to help weight loss,
but also to get fitter - I've got 2 young boys and don't want to be
the wheezy dad that can't play in the park with them!! I started @
around 12 1/2 stone, and am now levelled out around 11st 5lbs, which I
am happy with (I'm 5ft 6). I invested in a treadmill, which is where
I do all my running. I ran my first organised 5K run last night in
Edinburgh, and as I am not at all fast finished in around 28 mins,
woke up today feeling fine although the balls of my feet are a little
sore.

So question 1 - should I go to a specialist running store and get some
proper advice on trainers, or would that be wasted on someone at my
level.

Q2 - Training. I have no ambitions to go further than 5K, however I
would like to progress time wise @ this distance. I currently run
2-2.5 miles every other night on the mill, however I upped this to 3
this week in prep for the run, but slowedd down slightly. Should I be
looking to run this part faster, or look to keep the same speed but
for longer distances.

Any other advice is also gratefully received.