I probably already know the answer to this question.
I haven't run in 10+ years other than "0.1" for CX. Bad back, knee surgeries, knee injury, etc. have kept me from running. I want to try to get back into it a bit this winter for cross training and the winter forecast is calling for a wetter and colder year than normal. My goal is a couple of miles. I'll never do a 10k, HM, etc. Just a bit of cross training that isn't yoga or weights; something I can do outside when I can't ride and the thought of getting on my Wahoo SNAP to ride is too much. What do I need to do:
1. Get shoes. Gotta get to my LRS in the next week or two.
2. Training plan? I'll have 2 nights/week to "run." Any ideas on this? Obviously I won't be running a 5k the first few weeks.
3. Clothes aren't a problem. I have plenty of workout clothes.
4. Anything I'm forgetting? The big thing I need help with is #2!
*This is contingent on my back and knees cooperating. If they hurt, I'll have to go back to the bike trainer.
I'm no expert, but I'll give advice anyway! :-) 1. Yep, get good shoes. 2. Given the possibility of hurt/injuries, I would start with walk/run intervals, whatever length feels good. That could be 1 minute run, 1 minute walk, 5/1, 1/5, etc. Or don't even time it when you start out and just run/walk as you feel. To help avoid injury, warm up a little before you start, like some active stretching. And roll out your IT band regularly. Tight quads or tight IT bands make my knees hurt. 3. Yay workout clothes. 4. Have fun! Like, seriously, most important part. Have fun.
For training plan I would recommend the couch to 5k program. There are several different apps and it uses running/walking intervals to build you put to 30 minutes of running over 9 weeks.
Post by lilypad1126 on Dec 12, 2018 13:22:41 GMT -5
My H has had all sorts of injuries/aches/pains over the past couple of years to derail his running. He's slowly getting back into it. A couple thoughts:
-Good running shoes make all the difference. You might have to try multiple pairs, but they really can make or break a running program.
-Slowly ease back into it. The couch to 5k program others have mentioned is probably good. My H does his own program of walk/run intervals. Something like 1 min run/4 minute walk, repeat for 30 minutes, slowly build up to no walk/all run. Full disclosure: I've never done couch to 5k, so maybe that's what he is actually doing!
-Remember what your actual goals are and don't get sucked into other people's goals. My H is not good at this, and he gets upset that he's slow and not progressing as fast as he wants and why can't he just run like me?! (said in his best whiny voice). You'll have a lot more fun if you remember your own goals as you go.
Good luck. I hope you are able to run without pain!
-Remember what your actual goals are and don't get sucked into other people's goals. My H is not good at this, and he gets upset that he's slow and not progressing as fast as he wants and why can't he just run like me?! (said in his best whiny voice). You'll have a lot more fun if you remember your own goals as you go.
Couch to 5k was great for me when I first took up running (and I had just finished a six month bout with mono, so I had 0% fitness).
👆 the above from lily is such good advice, and also so hard to remember, haha.
My H has had all sorts of injuries/aches/pains over the past couple of years to derail his running. He's slowly getting back into it. A couple thoughts:
-Good running shoes make all the difference. You might have to try multiple pairs, but they really can make or break a running program.
-Slowly ease back into it. The couch to 5k program others have mentioned is probably good. My H does his own program of walk/run intervals. Something like 1 min run/4 minute walk, repeat for 30 minutes, slowly build up to no walk/all run. Full disclosure: I've never done couch to 5k, so maybe that's what he is actually doing!
-Remember what your actual goals are and don't get sucked into other people's goals. My H is not good at this, and he gets upset that he's slow and not progressing as fast as he wants and why can't he just run like me?! (said in his best whiny voice). You'll have a lot more fun if you remember your own goals as you go.
Good luck. I hope you are able to run without pain!
Thanks lilypad! My "goal" is only to avoid the bike stationary trainer once or twice/week during the week for Jan.-Feb. Specific bike training for next season will begin after that, and I will have to ride the trainer. I don't really have any running goals like a specific distance or PR. I like the idea of doing run/walk intervals.
I am doing the "Cyclcross National Championships 10K" Masters National Championship tomorrow since half of the course is too slick to ride.
You could look into the Jeff Galloway's method. It is a run/walk interval method.
I second this. I have a few friends who do Galloway and they are rarely injured, enjoy the process of running so much and consistently reach their goals..no matter if they are big (marathons) or smaller (just get out the door).
I’ll echo those who are suggesting the Jeff Galloway method. You have a lot of fitness so couch to 5K might be too beginner-focused. I haven’t done it so don’t know for sure, but I think it’s based on pretty short time segments many times per week to start.
The Galloway method is walk/run and he probably has some good info on his website for suggestions of interval length. With your huge aerobic base I would think you can pick the amount of time you want to exercise for and play around with the walk/run times. I also find foam rolling helps me, and I like to do some active warmup drills first. Kind of silly stuff like marching/skipping/walking like a penguin to get muscles woken up. That’s probably most important if you are going first thing in morning though.
I’ll echo those who are suggesting the Jeff Galloway method. You have a lot of fitness so couch to 5K might be too beginner-focused. I haven’t done it so don’t know for sure, but I think it’s based on pretty short time segments many times per week to start.
The Galloway method is walk/run and he probably has some good info on his website for suggestions of interval length. With your huge aerobic base I would think you can pick the amount of time you want to exercise for and play around with the walk/run times. I also find foam rolling helps me, and I like to do some active warmup drills first. Kind of silly stuff like marching/skipping/walking like a penguin to get muscles woken up. That’s probably most important if you are going first thing in morning though.
Thanks! Based on everyone's suggestions I'm probably going to do some kind of run/walk method. I'm so sick of structured training right now that it will probably be fartlek style. "Run to the next corner. Walk to the mid point of the block, run to the corner," etc. I'm hoping to start the middle of the week when my week off from any working out is over. My body is still pretty tired. I hope to incorporate some kind of "running" (using the term loosely) once or twice a week this winter on nights when i also do some yoga. Riding the trainer is still important even in the off season.