Runners

[awick14]

Ok so I haven't run in approx 6 weeks. I've just been too down on myself.

I have decided that I need to get back into running, (I have run a 5k in the past) so I signed up for a 10k in sept with my sister. (She runs regularly)

How do you train for this? I have 10K run app by the people that made C25K, so obviously I will do that. It says it takes 14 weeks to prepare for a 10k and I have 20 weeks.

Food wise I have had some wonderful help from others on that front so for the most part I am eating healthy but I believe that I need more carbs for running right?

[runaways]

May 23, 2014 13:03:05 GMT -5 awick14 said:

Ok so I haven't run in approx 6 weeks. I've just been too down on myself.

I have decided that I need to get back into running, (I have run a 5k in the past) so I signed up for a 10k in sept with my sister. (She runs regularly)

How do you train for this? I have 10K run app by the people that made C25K, so obviously I will do that. It says it takes 14 weeks to prepare for a 10k and I have 20 weeks.

Food wise I have had some wonderful help from others on that front so for the most part I am eating healthy but I believe that I need more carbs for running right?

I haven't done the C25k/Bridge to 10k plan myself, but everyone around here seems to really like it so I think that's a solid plan. If you really want to do more, I'd think about maybe trying to go lift or do some cross training once a week, but if you are just getting back into it it may be a little overwhelming to tack that on.

As far as food, at this level of running if you have a pretty well-balanced diet I wouldn't worry too much about getting extra carbs. You probably have sufficient intake as it is. If you start feeling like you just aren't fueled well enough for your runs as they get longer, then I might look into adding some extra calories in.

[awick14]

runaways- Thanx. In reading some threads here I see a lot of the runners eat more carbs that is why I brought it up. I will just continue to do as I am doing for now then. When you say "if you start feeling like you just aren't fueled well enough" what do you mean by that? I know I get tired easier as I move up in the runs, will I be able to tell when it's from not getting enough fuel, hungry vs tired?

[Mushe]

Hey awick! I did a C210k last year, and got absolutely hooked on running, so I hope it clicks for you the same way. I didn't really need to eat differently until I started going longer distances in training for a half. I mostly ran early morning, so you'll basically need to try it out and see how your body responds. Once I was running several miles during that session, I did seem to need half a banana or something like that before my run. Not enough to swish around in my stomach, but my 10k program was pretty long each day, about 55-70 min of exercise, so I did need a little ready fuel.

[Mushe]

Oh, and by feeling not well fueled, for me that meant I'd feel sluggish, basically.

[runaways]

Yeah, basically what Mushe said. It's definitely easier to tell with experience, but I start feeling sluggish and like I've got a lot more lactic acid buildup than normal (legs start really burning) and maybe a little light-headed if it's hot. That's basically my sign that I didn't eat enough. I also count calories so I usually know before my run if it's going to be a tough one because I just didn't get enough calorie load that day yet.

As far as eating more carbs, you may find that you need a little more, but I guess my point was more that at the level of running you'll be doing you probably don't need to do any serious "carb loading" or anything. Definitely eating a banana or something is a great idea.

[G22]

awick14 ::waves:: I already commented on your other post, but you totally got this. I haven't done C25K but have heard good things about it from people here who have done it. It sounds like a good plan to start building up a base of running.

Also I agree with runaways. For 10k distance, I don't really change how I eat carb wise. At lower distances, its not as big of a deal. But if I eat before I run, I like fruit like oranges or bananas, PB toast, or yogurt. Something light (like not a heavy food) or with something some protein.

[awick14]

Thanx again ladies. I will try and post on here more hopefully that keeps me motivated.

[bostonmichelle]

Best of luck with the program! I agree it depends on the runner. I usually need to eat a power bar or toast and peanut butter before a run or I don't have enough fuel to run no matter the distance. Besides that I haven't changed the way I eat for 10k training. I've done one so far and am training for a second at the moment. Best of luck and keep posting!