Active Community: Message List

Treadmill Speed?

guest — Fri, 13 Jul 2012 08:49:12 GMT

You should set the treadmill to whatever speed has you running at a pace that lets you speak (or sing, I suppose) in short phrases. If you're getting short of breath, that's a sign you're going too fast. If you're able to talk non-stop-stream-of-consciousness style, you need to speed up a bit.

Think in terms of military cadences: short phrases that can be chanted/sung in one breath. They're about a half-dozen words (give or take) per line. If you can run while doing something like that, you should be just fine.

When I first started out, I was jogging at around a 13 min/mile pace (that would translate to about 4.6 mph). You need to run at whatever pace feels comfortable for you -- don't get caught up in what others are doing!

Keep in mind that some days will be easier than others. You might be able to crank out the run portions of the program at 5.5 mph one day, then you might find yourself struggling with the next workout at 4.8 mph. Everybody has good days and bad days when running. The key is being consistent over time. Stick with it!

Congratulations on your progress and good luck with the rest of the program!

Don

Running Newbie with Shin Splints

guest — Fri, 13 Jul 2012 08:38:54 GMT

When I started running, I also got shin splits. Like Jim recommends, I found that strengthening shin muscles was really helpful. The exercise that I found to be most useful was toe-taps. They're great because you can do them anywhere.

Sit with both feet facing forward, toes pointing straight ahead.
Keeping your heels on the ground, tap your toes 50 times per foot.
Point toes to the left.
Tap toes 50 times each.
Point toes to the right.
Tap toes 50 times each.

You should feel it most in the muscles just to the outside of your shin bone. You can, of course, do one foot at a time while standing. (Careful about doing it while standing in lines; people think you're getting impatient.)

The toe taps plus either complete rest or walking/very slow running should have you back in the game pretty quickly.

Hope your shins are feeling better soon!

Don

C25K First Day!!

guest — Fri, 29 Jun 2012 08:46:57 GMT

Just be patient and don't worry about speed at all. The program works if you stick with it.

Welcome to the boards, and good luck with the program!

Don

Newbie mid 40's and getting ready to start W5D1

guest — Fri, 29 Jun 2012 08:45:25 GMT

Living in suburban Buffalo, I have no suggestions about how to handle black bears. I just wanted to welcome you to the boards and congratulate you on your progress!

Don

Wondering if anyone happens to know a good interval training program?

guest — Fri, 29 Jun 2012 01:01:55 GMT

Congrats on your progress! I'd caution against trying to get into speed immediately after C25K. Interval workouts are very demanding on the body, and if you're just in the middle of C25K, it's probably not really ready for those demands. You'll likely fast-track your way to an injury, which can be very demoralizing after all the progress you've made.

I'd recommend focusing on increasing your distance using another C25K-like program (e.g., Hal Higdon's Spring Training, Gateway to 10K, One-Hour Runner). You'll find that as you build your endurance, you'll naturally speed up at shorter distances.

I'd start looking at speed work after you've been doing 20 miles per week for a few months. By that time, your musculoskeletal system will have made the adaptions you need to be able to handle those tough speed sessions without breaking. Even then, you should probably limit speed work to once a week -- twice a week at most to avoid injuries.

Good luck with the rest of the program!

Don

Things non runners say (a small vent)

guest — Fri, 25 May 2012 12:54:32 GMT

My inclination is to commend them honestly on their natural (or past) ability and move on. Nothing you say is going to convince them that it actually takes work, so I wouldn't be inclined to spend the energy working about it.

The truth will be borne out when you're all being chased by a bear.

Don

What happened to me??? Hardest run yet!!!!

guest — Tue, 15 May 2012 20:10:26 GMT

I'd just chalk it up to a bad day. Everybody has those. It might have been diet, hydration, temperature, humidity, or any of a zillion other factors that affect your run.

Don't let it damage your confidence. If you've put in the training, you've got nothing to worry about. Some days you can blow through a ten miler and feel on top of the world, other days you'll struggle to run 50 feet. That's just the way it goes sometimes.

Good luck with your half!

Don

Re: Running the Sahara

guest — Mon, 05 Mar 2012 11:18:12 GMT

I believe there's another thread from a few months back with a fairly exhaustive list of running books and movies. I'll see if I can find it sometime today and post a link.

Found it! Here you go: http://community.active.com/thread/176472

Don

Message was edited by: Don Matteson

C25K Time vs. Distance

guest — Sun, 04 Mar 2012 18:31:41 GMT

The program is designed to get you running either 5k or for 30 minutes. If you run it for distance, you'll be able to cover 5k by the end. If you run it for time, you'll be able to run for 30 consecutive minutes. Both are great accomplishments. Since you're running for time, it's okay that you don't cover the same distance as someone else.

When I did the program, I ran for time for the first six weeks, then converted over to distance for the last three. That was important for me because I was scheduled to run a 5k race shortly after completing the program and I wanted to be sure that I could run the entire way. Week seven is the first week that all the runs look the same, so that was a logical place to switch from time to distance.

Ultimately, do whatever works for you. It doesn't matter if you don't run quite as far as others. You're still out there moving your body and teaching it how to run.

Good luck with the program!

Don

Head lamp, waist light, or knuckle lights???

guest — Fri, 20 Jan 2012 14:08:27 GMT

I used to run carrying a very small hand-held flashlight, which worked well, but these days I run with a headlamp (Black Diamond Sprinter). I love the convenience, and it has a built-in rechargable battery (a feature I like). That particular model costs about $60-80. I got mine on sale with an additional discount coupon, so it was a great deal for me. Others have had good experiences with the Petzl Tikka line (e.g., Tikka 2, Tikka XP), which are more in the $30 range.

I've never tried a waist light or knuckle lights. I should also mention that I typically also wear additional flashers (e.g., RoadID Firefly SuperNova) -- it's hard to be too visible if you're running on the road.

Don