Newbie running questions

[pinotgrig]

Hi all - I’m thinking of running a half marathon late this year. I’ve ran a few 5Ks but prefer doing group classes at the gym. I currently work out 4-6 days a week, usually HIIT with some strength training and consider my myself fairly fit.

1. I need to train for a 10K, yes? Being just decently fit isn’t going to cut it, is it? I have a great workout routine now and am hesitant to change it up by doing less classes and more running.

2. I think I have a horrible running stride - I tend to run on the balls of my feet which hurts after a while because my calves get really tight. I’ve been reading and think I need to work on have more of a mid-strike stride. Has anyone had to change their stride and have any advice? I’ve tried to just... change it when I run but it’s challenging to go against what feels more natural to me.

3. I’ve not found something that clicks with me while running. I’ve tried silence, books, podcasts, all sorts of music - what works for you?

Any other advice is much appreciated, too!

[oswin]

*sits next to you for cross training advice* I'm also thinking of running a half for the first time, a trail half, but I'm not giving up 3x/week Crossfit. I'm figuring 2 long(ish) runs a week gradually building up distance. *shrug*

I run in "silence" which is to say that I've never run with a music player, earbuds, etc. But I almost always have an internal soundtrack going, singing music in my head. Music without lyrics works best for me, so it's movie soundtracks and classical music and video game music. I started running before music players were an option.

[goldengirlz]

I used Hal Higdon to train for both my halfs and would recommend the program. He includes both a 5 and 10k as part of the training. I’d also get fitted for a good pair of running shoes to mitigate your stride issue.

I like to run in silence because it’s my time to work out anything and everything that’s on my mind. But have you considered a running buddy or group? That might solve your boredom issue.

I have to ask though ... are you sure you want to do this? To your first point, it’s definitely a lot of miles and your fitness routine WILL revolve around running for the duration of training. I always say that at least half of marathon training is mental; for
Instance, I ALWAYS hit a wall around the 9-mile mark and start questioning my sanity. It’s good to ground yourself in the “why” because it’s a slog in the best case scenario.

[sadlebred]

1. It's always best to train, yes. Having said that I could go knock out a 10k tomorrow (if I wasn't currently sick with the sinus plague) and not think too much of it--using my residual fitness from bike race season. Training properly will help prevent injuries. Reality is you'll probably have to give up a class or two a week and exchange it with run if you want to train for a HM.

2. Go to your local running store and get fitted for a pair of shoes. They can also advise you on your gait. If it's truly that horrible you can also find a local physical therapist that works with runners to help them improve their stride. I live in a large city, and there are several around here that specialize in this.

3. I don't run, so I'm no help. (No comments about my waddling/walking/lurching efforts this winter around the neighborhood from the peanut gallery! LOL!!!)

Are you sure you want to do a half? Nothing says that it's a requirement for being fit. If you don't like running, don't run. If you like group classes, do those. Being active, healthy, and happy is more important than anything. If you want a new challenge, maybe start off with a 10k instead of a half. The training commitment will be less, especially if you have a base of fitness. I agree the Hal Higdon plans are good.

[Jo]

Re running stride: Running has always been the thing I do and most enjoy for fitness, or the thing I don’t do and miss, so I have lots of years of running experience. A couple of years ago, a friend commented that my stride looked really short and kind of “off”. I tried lengthening and correcting my stride and instantly dropped 45 seconds per mile (I’m slow. 45 seconds took me from high tens to just under 10 minutes per mile. When I figured out that my running friend’s comment was worth paying attention to, I did three things: 1) watched a lot of running form videos on YouTube, 3) took a course at my LRS (the course was just a “run a faster 10k” type, but the coaches really helped with form), and 3) started scheduling one of my runs each week to be more form-focused, instead of speed or hills or similar. It all helped.

I really dropped my running fitness in the past couple of years and now I’m slowly working to regain it, but even now, my form (and my speed relative to fitness and weight) is better. Not perfect, but better.

[itsme]

From someone who has run a few half’s without training and then learning my lesson and trained, definitely train more than a 10k. I was able to easily knock out a 10k but getting to 13 was a struggle when I didn’t train. On top of that I was sore for days after. In lieu of running I did CrossFit and figured that’d be good enough. Nope. I mean, I could run the half but not without cursing it to all hell.

When I train I find it so much easier and enjoyable to run a half. I got to the point where I’d run one and not be sore at all after because I trained enough. When I train I choose to run 3x/wk with a long run on the weekend and CF the other 3. My weekday mileage didn’t really increase much and I usually never ran more than a 10k on a good day. 4 was my go-to and it’s less than an hour on the road for me which is doable.

[itsme]

And as mentioned above, get fitted for shoes! It really makes a huge difference.

[jane6672]

I would definitely do a plan. Running a half without training for it may be doable at your fitness level, but it will also be Not Fun. You can always adapt a plan to work for you, I don’t know what your time constraints are, but if you put long runs on the weekend, swap a class out for a run during the week, etc... you’ll have to make adjustments but it doesn’t have to blow up your whole schedule.

Also, try tacking on a few easy miles after class. 3-4 easy miles a couple times a week will bump up your weekly mileage (which is important, not just your long run mileage), and you’ll be doing it on tired legs, which is really good for building your endurance.

I would go to a good running store for a gait analysis and new shoes.

I listen to music or on long runs, and audiobook. If I run with a friend, we chat.


Also, I always hated running until I started running longer distances (5 miles or more) and now I love it. A lot of friends have had similar experiences, that they started to love running once they did longer distances - so maybe this will start a running love affair, or maybe you’ll decide long races aren’t for you, either way you tried something new

[pinotgrig]

Thanks for all the great insight - this is such good info! I’m going to put a shoe fitting at the top of my list - there’s a local running store H likes a lot (he’s the runner in our fam) that I’ll hit up.

goldengirlz - Fair question! I want to do it just to show myself I can. I’ve always been decently fit but never been much a runner and a half is something I can tangibly say I did. Also, my H and a couple friend of ours are signed up to run the Richmond marathon in November and they’ve been encouraging me to do the half since we’ll all be there together. I’m in good shape and have a long time to train and it’s always been something I’ve “what if’d” so now seems as good a time as any.

[campermom]

I ran for 8 years before realizing/deciding that I had to change my form in order to avoid chronic shin splints.

The best recommendation I have for form/gait is to run to a metronome. Do you have a watch that tells you your cadence? This is not your pace, but how quickly you turnover your feet. Mine was 162-164 when it was problematic. The ideal elite runner and those who are less likely to be injured run at 180s.

I used a metronome app called MetroTimer. I started by increasing in increments of 2. I’ve been at 175 for over a year now and have been injury free.

Also I have run to Hal Higdon plans for 10 years and I love them! It’s ok to skip runs too! Listen to your body. (But not always your brain.) I also LOVED the book The Brave Athlete: Calm the F down.

[pinotgrig]

campermom - reading up on cadences now; this is fascinating! Thanks for sharing.

[campermom]

Jan 6, 2019 10:36:48 GMT -5 pinotgrig said:

campermom - reading up on cadences now; this is fascinating! Thanks for sharing.

I remember posting about how hard it was for me to change it, but it really only took a little bit. It comes naturally now.

I saw a PT who specialized in dynamic gait analysis and they also recommended glute and hip strength exercises. My problem was I needed to use my flutes to push me rather than coming down with the wrong kind of strike, and using the cadence app forced my body into the right form.

Good luck! Have fun!! I’ll be in Richmond again next year to tackle the marathon.

[gt7301b]

So if your goal is Richmond you have a lot of time to build a solid base before running the race. (Btw Richmond is one of my favorite races. I've run it the past four years in a row.)

I ran a 10K in the summer and used that as a base for my first half training.

If you think there is something wrong with your stride your local running store is probably a good place to start.

I listen to podcasts on my long runs and about half the time I run my long runs with people. It is too hard for me to schedule runs with people in the middle of the week cause my schedule is too crazy.

[mrshandy]

Richmond is a great race. I ran the full marathon in 2017 and the half marathon in 2018. Both were great.

1.Definitely train. Perhaps a Run less, run faster plan (FIRST) would work for you. It's only 3 days a week of running so it allows for cross training.

www.runnersworld.com/training/a20789538/run-less-run-faster/

2. I would try to work on this from now until your training plan starts. Poor form will kill you on the long runs. There are stride exercises you can do. I'm not an expert on this so I will defer to others.

3. I started with music, but now I run silent. Every now and then I'll break out a podcast. But I run most of the time in the dark and

Also check if there is a MRTT chapter in your town. Running buddies make the miles go by so much faster. Finding my MRTT group was literally life changing. I've made so many running buddies and been inspired to go further with my fitness and running.

momsrunthistown.com/

[foundmylazybum]

Jan 4, 2019 21:30:50 GMT -5 pinotgrig said:

Hi all - I’m thinking of running a half marathon late this year. I’ve ran a few 5Ks but prefer doing group classes at the gym. I currently work out 4-6 days a week, usually HIIT with some strength training and consider my myself fairly fit.

1. I need to train for a 10K, yes? Being just decently fit isn’t going to cut it, is it? I have a great workout routine now and am hesitant to change it up by doing less classes and more running.

Yes, you need to get to the 10K distance Plus? I mean it's 13 miles so you have to get to that lol. The classes will get you strong and most likely help somewhat with injury prevention but they won't help with endurance and if you are hesitant to change your routine for the goal of the 1/2 then it would be worth your time to ask yourself if you really want to achieve the goal. 

2. I think I have a horrible running stride - I tend to run on the balls of my feet which hurts after a while because my calves get really tight. I’ve been reading and think I need to work on have more of a mid-strike stride. Has anyone had to change their stride and have any advice? I’ve tried to just... change it when I run but it’s challenging to go against what feels more natural to me.

Did you decide this or did someone else tell you this? Before touching anything on my gait I'd go and get a gait analysis done with physical therapist or at the very least a coach! This isn't to be mean at all but your title says "running newbie"--which makes you uniquely unqualified to analyze anything about your running gait or change it. Seek help from someone qualified if you have a question about this. Personally I wouldn't even let the minimum wage kid at the running shoe store do this for me, but that's just me. 

3. I’ve not found something that clicks with me while running. I’ve tried silence, books, podcasts, all sorts of music - what works for you? I don't understand the question. I don't understand what you mean by something "clicking" what are you looking for? 

Any other advice is much appreciated, too! IDK...To be honest, you are most likely going to have to give up some of your classes to properly train (and by properly train I mean do the bare minimum mileage) for a half. Even Hal Higdon beginner has you going up to 20 miles per week I believe, which is not that much mileage, but I know with the HIIT classes I could get around 4 miles per class--so if you are going 4-6 times a week--you might get the miles in but not ever really be training the right systems for a half.  I understand it's hard to give up the classes but if you want to do the half, then commit to the half and give it the respect that it deserves. 


The best advice that I have for people who want to run 1/2 marathons is to train properly, which actually means "more mileage."