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I am a brand new runner, ok, I might be exaggerating because I haven't actually started running yet. I was supposed to start the C25K program this week but last Friday slipped on ice and hurt my tailbone...I am hoping to start Thursday or Friday at the latest. I have so many questions because I really want to do this right! I want to avoid injuries if at all possible because I know that if I am sidelined for more than a couple of days I might not start again.
Last year I weighed 275lbs and am 5"4' tall...yes, morbidly obese! Then I was diagnosed with cancer and went through several rounds of chemo and radiation. Today I am a relatively healthy 42 year old who lost 125lbs! I am down to just under 150lbs...and I really want to be able to keep the weight off. Please keep in mind that I have lived a sedentary lifestyles for 20 years or so. But I am really motivated to eat better and run...I like the thought of running because I can also run woith my dogs which will give them some much needed exercise too! Except for a snowboarding accident 10 years ago when I tore my ACL and Meniscus (which have been repaired) I haven't had any major back or joint problems. I am, in theory, good to go.
I just bought a pair of Asics Kayano sneakers because I have flat feet and overpronate, I was told they would be a great shoe for me. I also bought them because they are good for roads and trails...or so I was told. I saved up for 4 weeks to be able to afford them!!! Here are just a few of my questions...
What other running equipment is essential for a beginning runner. Insoles? Spandex? Compression shorts? Compression shirts? Knee Brace? Ankle brace? Arm Band to keep my phone in? Running Belt? ...etc. I don't have a lot of money but I do want to tip the odds in my favor to try to avoid injury.
When I start the C25K program, how many MPH do you usually walk and then jog?
What have been your experiences as you began to run? Has anyone done the c25K and has it worked?
Honestly, any advice or suggestions would be greatly appreciated!
Really the only things you absolutely have to have are good shoes and the right clothes for the weather you're running in. I also take my old iPod Nano along for tunes and my smartphone to track my runs with the Nike+ app (I used to do music and GPS with my smartphone but the headphone jack is having issues). That's really about it.
The first time I did C25K a couple years ago I did the whole thing on the treadmill. I would walk at 3.5 and run at 5 mph. After quitting for a while I decided to do it again and graduated this past November. This time I did it outside, which is a little more challenging than the TM but I also found out that I was cheating myself the last time. My walking portions were still around 3.5 but I was actually up around 5.5 mph when I ran at my regular pace. That would be my recommendation is to do it outside and just do it at whatever pace feels comfortable.
I finished C25K the middle of Nov. Right now I am usually running 5 or 6 mornings per week and I am up to ~14 miles per week and adding distance every week or two. I've also signed up for my first 5K, the Cincinnati Flying Pig, in May, so I would definitely say C25K works.
+1 to the most essential piece of equipment - a good pair of running shoes that fits you properly and is matched to your running style and biomechanics.
Almost everything else adds comfort, style or fulfills personal preferences, but isn't truly essential. You do need to dress appropriately for the weather, but decent running gear doesn't have to be overly elaborate or expensive. Compression clothing (spandex, compression shorts, compression shirts, etc.) can add comfort and support, but isn't going to significantly reduce your injury risk (except perhaps the risk of chafing). You don't need extra insoles or braces unless you're trying to correct a known biomechanical problem or recovering from a diagnosed injury. As for carrying stuff...try to resist the temptation to carry too much stuff. I run distances up to 9 miles with my beloved iPod nano in an armband, a Garmin watch and a small wrist wallet for keys, ID, a few dollars and spare change. But even that iPod isn't critical. If it's raining, I leave the iPod home, and I also don't race with it. For a beginner, a digital watch will do just fine; you don't need a GPS watch. If you're running in a safe area with people around, you probably don't need a cell phone either, unless you need an app to track your progress.
Common sense will do a lot more to reduce injury risk than almost anything else. Listen to your body as you run. If you notice any unusual soreness, stiffness or pain that you can't readily "run through", don't ignore it; take care of it before it gets out of hand. Don't scale up either speed or distance too quickly. Don't push to keep up with friends or running partners who may be faster than you. Don't do too many hills or get into speedwork before you have a solid base of training miles (i. e. at least till you've completed C25K).
I've been running since 1983. C25K didn't exist then, so I started with distances of about a mile on flat ground (I was already in decent condition from an exercise bike and aerobics classes) and scaled up from there. I am not a long distance runner - started out doing almost entirely 5K's and am now primarily a 5K/10K specialist. But I have always loved to run. If you truly enjoy what you're doing, the odds are much higher that you'll stay with it for the long term.
@ 5K: Angels Baseball Foundation 5K, Anaheim, CA, 24:15
Friends of the Villa Park Library 5K, Villa Park, CA, 24:10
Coronado Independence Day 5K, Coronado, CA, 24:36
@ 10K: Great Race of Agoura - Old Agoura 10K, Agoura Hills, CA, 50:31
Fiesta Days Run, La Canada, CA, 50:29
LA Cancer Challenge, West Los Angeles, CA, 50:25
Perhaps a little bit of my story might help.
However, Not to keep repeating, but the right shoes and comfortable running gear is a no-brainer important investment. I am also flat footed and overpronater, and I found what works for me is the heavy Brooks Beast when training and
a lighter faster shoe like the Brooks Ghost or racing flats when racing. Although since I just got back into running a few months ago, I'm just wearing the Beast until I feel my legs can handle it. And get to the speed to start
worrying about the lighter shoes, something I don't really need to worry about at the moment
Anyway, 19 years ago first time newbie runner, I didn't really know what I was doing. Just got some shoes and went outside and ran until I couldn't run anymore. Amazing I didn't get injuried, but had a hard
time walking for about a week. Decided to get a friend involved who also wanted to start running and training for a long-term goal of marathon, but short term of 5k, then 10k, then half-marathon, etc. And we went to the library (can you imagine going to a library these days lol This was only back in 1993) And bought a book that had excellent training schedules for distances of 5k to Marathon. So we more or less followed that. Started off barely able to run a 10 min mile around the track at 200 pounds to weighing around 148 pounds running an 18 min 3 mile and sub 3:30 marathon 14 months later, but I digress.
This second time around , I learned a little bit better, starting off with walking/running and walking/jogging/running, but didn't learn my lessons about shoes and had to fight off a few cases of mild runner's knee until I finally gave it up and understood I had to plunk down some real money and get some real shoes for me and my running style.
A few helpful hints...apply vasalene or something similiar to avoid those painful chaff, especially once you start putting in more miles.
Try to run on terrain that has the less amount of vehicular/light stops possible, try to run on non-cement if possible, obviously softer the road, easier on the legs...but more important is to just go out and do it.
Add some treadmill if you can. Join a gym and do some cross-training if you get bored with just running all the time.
Your body understands time, but not necessarily distance. Except for track and treadmill workouts, I would usually just run a 30 minute run, or 45 minute run, or hour run, and just create my own route on my long running days. Most of the time, I had no idea exactly how many miles I ran, but I knew at the time my average was around 7:30 pace per mile so I could roughly say in a 45 minute run I ran about 6 miles.
Um...Look at running as the big picture, not just an individual workout. I posted somewhere earlier that the Baltimore Ravens lost 6 regular games but still won the super bowl in 2012. Dont' let a bad day discourage you but learn from it, get back on the horse, and go forward.
And I guess a last but not least piece of advice, listen to your body. Know when to apply the gas pedal or break pedal. And enjoy the experience, both pain and pleasure. Oops, I guess that's two last but not least's. I'd like to keep hearing from you and seeing how your doing, and vice versa...good and bad and ugly.
"The woods are lovely, dark and deep.
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep."
Los Angeles Marathon on March of 1994: 3 hr 28 min 9 sec
Run with Santa 5k on 12/22/12: 25 min 19 sec
Mardi Gras 5k on 02/09/13: 24 min 50 sec
Cirque Du Soleil 5k on 03/16/13: 23 min 33 sec
Douglas Green Memorial 5k on 05/18/13: 22 min 47 sec
4th of July 5k Blast on 07/04/13:???
Congratulations LoriKorzen on a very impressive weight loss and for deciding to start running. The C25K program is an excellent, proven plan to get the non-runner, up, out and running for 30 minutes or there abouts in a few weeks. I used it and highly recommend it. Do NOT worry about speed. Do all of your running intervals at a comfortable pace and walk "fast". On the C25K program you can either train for time or distance. Do not think that you have to cover the specified distance in the specified time. You may be slower or you may be faster. Remember this plan is to get you up and running and to be able to "finish" a 5K in a few weeks. If you have to repeat a week, fine, do it! The most improtant thing to remember is consistancy. Be diligent in getting your training done according to schedule. But by the same token, do not over do and try to do too much too soon. That is a recipe for injury or burnout. Follow the plan as outlined and you will be successful.
Others here have validated that you have made an excellent first step in going to a running store to get advise on your first shoe.That particular shoe may or may not wind up being your ideal shoe (is there such a thing?!?!) But it has gotten you started in the right direction.
My advise on the only other "necessity" is a couple pair of good wicking socks. NO COTTON! Yes, they will be a bit pricy....expect to pay $8-10 per pair, but they will help avoid blisters and that IMHO is priceless.
Third on my list, is either a cap, visor or pair of sunglasses. I prefer a lt wt cap as it will keep the sun & rain off the face. It is improtant to protect the skin and eyes from sun damage.
Vaseline will help reduce friction and avoid chafing and blisters.
Check out stores like Ross, Marshall's, PJ Max for athletic clothing at discounted prices. While not necessary, a good wicking shirt and shorts add to comfort. You don't have to spend a lot of $$ to get comfortable running clothes.
Good luck and happy running!
Marie from Tennessee
Training for Disney 2013 Goofy Challenge.....Yes, I'm certifiably CRAZY!
61 year olds must be out of their minds to run a half marathon followed by a full the next day!
Disney Half Marathon 1/7/2012 2:37:59
Bear Hunt 5K 9/24/11 28:28 pb
Trojan Trek Trail 5K 8/6/11 31:45
Expo 10K 5/28/11 1:01:28,
Expo 10K 5/26/12 1:05:39
Eastman 10K 9/8/2012 1:01:11 pb
"Let us run with perseverance the race marked out for us." Hebrews 12:1
Since so many have replied about shoes, clothes, etc.. I won't elaborate on that. I will just add my tiny two cents regarding your mind, while running. For me, the mental game is HARD. Yet, I have some good runner friends who give the occasional advice, which I pass on to you, for what it is worth. (If this seems unnecessary, just ignore me or scroll down:) ) First, go run outside. Second, notice everything. Hear the leaves or ice crunch under your feet, feel the stiif wind. Third, take a second to be grateful that you are running. Your body has lost weight, has defeated CANCER, is generally moving forward. THAT IS SO COOL!! And finally, set a day each week for your long run, and stick to it. The other days' runs can be more flexible. (Even though running can be tricky, there is a certain joy to be found. Try to hang on to that.) Good luck!!!! And again, kudos to all your achievements so far. You are already amazing.
First, LoriKorzen--way to go!! Beating cancer is one amazing thing. Taking charge of your health is another. I salute you!
It is also a great thing that you are starting to run mindful of injuries. My first advice would be, do not get down on yourself. When I first started running, I would run for 60 seconds and walk for 90, run for 60, walk for 90. Prior to that, I hated running. It was only when I backed up and did the walk/run method ("Galloway" method) that I realized I had been taking the wrong approach by getting frustrated when I couldn't even run half a mile. I didn't realize that that is something you must work up to if you have never run before. Besides that, you will have difficult runs sometimes, but it makes it easier if you know to expect them. Sometimes you will have to pack up and go home early when you thought you would have a nice, long run, but that is okay. So don't be too hard on yourself! Celebrate every victory, big and small!
As far as gear...nothing too fancy. I prefer to run with my iPhone and music, which I have an armband for. When it gets hotter outside, wearing wicking fabric that absorbs sweat will help you lots.
Best of luck on your new journey. I think you will love it!
There's more inspiration and sage advice here than I've seen on many a page. Way to go, team.
It almost seems crass but one suggestion if ever the motivation flags is something a flatmate did years ago. Like you, she too was strapped for cash when she started, but wanted to spend wisely and well, And to keep running, injury free. So to help break the 'couch' habits, she taped a chart to the wall, added a squuare for every dollar she spent on her shoes, then checked one box per run. Her reasoning ws that by the time she had 'paid' for her shoes, the running habit would be firmly established. Certainly worked for her!
You really only need a decent pair of shoes, some shorts and a shirt. Which C25K plan are you doing?