The Official Thread for Runners

[Pheidippides]

Can someone please point me in the right direction for some quality resources (Articles, websites, etc.) for the beginner runner to learn techniques, tips, form, gear, etc for the big-boned, heavy-structured man?

I saw this on the other board but haven't had a chance to respond. The answer is complicated and involved several sites - I'd start with runblogger.com and check out the instruction section of Newton Running too. Not specifically geared at big bones guys but form is form at some level.

Shoes are more complicated.

[FN Phat]

I saw this on the other board but haven't had a chance to respond. The answer is complicated and involved several sites - I'd start with runblogger.com and check out the instruction section of Newton Running too. Not specifically geared at big bones guys but form is form at some level.

Shoes are more complicated.

Thank you, niku. This will be a good start. I have a pair of shoes that are adequate for the limited miles that I am doing now (10-15 miles/week), however, I plan on adding to that when after a shed some more pounds. By that time, I will be making a day trip to one of the big cities (St. Louis, Nashville, Memphis, Louisville) and get evaluated and sized at a retailer specialized in running.

[lambdacoug]

Can someone please point me in the right direction for some quality resources (Articles, websites, etc.) for the beginner runner to learn techniques, tips, form, gear, etc for the big-boned, heavy-structured man?

I was 240-ish lbs when I started running and I just started with the Couch to 5k program [1], I highly recommend it. It got me to my first 5k injury free in just my Nikes I bought from Kohls. It wasn't until I tried to train for a 10k that I started seeing problems with my knees. If you have an android smartphone, I also highly recommend RunDouble [2]. It has a couch to 5k program (among others) and is easily the best GPS running app I've used.

You should also check out the running stores in your area. The main one in my area is a great resource. They sponsor all sorts of clinics.

[1] http://www.coolrunning.com/engine/2/2_3/181.shtml
[2] http://www.rundouble.com/

[FN Phat]

Thank you, lc

[Borg]

Need some advice on gaining "speed". Have been trying to build myself into a runner as of the last few years. Running the relay series type races...Ragnar etc. So...for 10k type runs, how does one increase in 'speed'? Seems like I'm stuck at a max of 9-10 min/miles...9 being the best. I'd like to combine the endurance to maintain a decent pace (9ish) for the whole 10k times.

I run with some guys at work during lunch, and we only run about 3miles....but they take off at a 7ish min/mi pace and it just obliterates me, and by the end of the first mile...I'm toast for the next two.

What are good workouts to increase speed and endurance at the same time?

[Eddie]

Need some advice on gaining "speed". Have been trying to build myself into a runner as of the last few years. Running the relay series type races...Ragnar etc. So...for 10k type runs, how does one increase in 'speed'? Seems like I'm stuck at a max of 9-10 min/miles...9 being the best. I'd like to combine the endurance to maintain a decent pace (9ish) for the whole 10k times.

I run with some guys at work during lunch, and we only run about 3miles....but they take off at a 7ish min/mi pace and it just obliterates me, and by the end of the first mile...I'm toast for the next two.

What are good workouts to increase speed and endurance at the same time?

Here are some of the things that I did that I think helped me get faster.

First - I started running intervals. I would go to the HS track and run a fast 400, then a slow 400, and continue alternating. I wouldn't ever walk - always running. Sometimes I would sprint the straightaway and jog the curves. But I would just run faster.

Then I started pushing myself on shorter runs. If my comfortable pace was 8 min/mile, I would try to run a 7:45 for 3 miles. Then after a couple of weeks I would try to drop down to 7:30. etc.

Another thing I would do would be to run a reverse split for my run. If my regular pace is 8 min/mile, I would start a 3 mile run at 8:30 for the first mile, 8 for the second, and then try to drop to 7:30 for the third. I find myself doing that more and more, even on long runs. Often on a 8-10 mile run, I'll run an easy pace for the first 5, race pace for the next 2, then 30 seconds faster than race pace for a half mile and a minute faster than race pace for the final half mile. (Note - I typically use marathon race pace for this - not 5k or 10k race pace.)

Really - I think the way to get faster is to slowly push yourself to get faster. I've never tested for lactate thresholds or max HR. I just run. And every week I make sure to have at least 1 workout that is based on speed (either intervals or just plan running a 5K at a faster pace than my normal workout). And one long run every week includes a reverse interval where I speed up at the end of the workout to end up faster than race pace - so that I'm doing speed on a fatigued body.

Anyway, that's my .02 cents - your mileage may vary.

[Borg]

@Eddie - thanks. Will give this a go and sounds like a good attack plan. The last thing I need to overcome is my increasing wimp-factor as it has definitely increased as I have gotten older.

[Moliere]

I ran 2 miles this morning

My leg/achilles has been feeling good for the past 3 weeks. I was tempted to start back then, but held off as I originally told myself I'd wait 3 months. Over those 3 weeks I've been doing some minor strength exercises and running around a bit with the kids and dog and it felt good. This morning I headed out and finished the 2 miles without any pain. The real test will be if I'm sore tomorrow, but so far things are looking good. If the leg holds up, I'll try and take it even slower this time and hopefully build up my mileage at half the pace I was doing under the marathon training program.

[FN Phat]

I run between 1.75 and 2 miles every other day. Wednesday night of last week was the first time that I have felt good while running. I ran my 1.75 mile loop and started down my road to go home. I stopped at the intersetion and decided to run to the main road and back. It added an additional 1.5 miles to my jog. By the time that I made it home I felt great! I wasn't out of breath, my heart rate wasn't elevated, I wasn't tired or sore. I swear I could have ran it again. I felt good but not great on Friday. I am anxious to see how well I feel tonight after ball practice. It helps that I have started to shed some weight from my frame but I honestly think that it is also a mind/confidence issue. We shall see.

[Eddie]

I ran 2 miles this morning

My leg/achilles has been feeling good for the past 3 weeks. I was tempted to start back then, but held off as I originally told myself I'd wait 3 months. Over those 3 weeks I've been doing some minor strength exercises and running around a bit with the kids and dog and it felt good. This morning I headed out and finished the 2 miles without any pain. The real test will be if I'm sore tomorrow, but so far things are looking good. If the leg holds up, I'll try and take it even slower this time and hopefully build up my mileage at half the pace I was doing under the marathon training program.

I'm with you. I hadn't run in about 8 weeks (until last Monday, I mean). Last week I went 3 miles on m/w/f - I would alternate 1 min walking with 2 min running. Today I went about 3.25 - alternating 1 min walking and 3 min running. I hope to extend both the length of time running and the overall distance - and I'm hoping that by next week my breaks will be much shorter.

Ogden is 6 weeks away. While being careful - I'm going to need to pick up some mileage quickly.

I run between 1.75 and 2 miles every other day. Wednesday night of last week was the first time that I have felt good while running. I ran my 1.75 mile loop and started down my road to go home. I stopped at the intersetion and decided to run to the main road and back. It added an additional 1.5 miles to my jog. By the time that I made it home I felt great! I wasn't out of breath, my heart rate wasn't elevated, I wasn't tired or sore. I swear I could have ran it again. I felt good but not great on Friday. I am anxious to see how well I feel tonight after ball practice. It helps that I have started to shed some weight from my frame but I honestly think that it is also a mind/confidence issue. We shall see.

What you are describing is when running became fun, for me. The moment when it wasn't painful or uncomfortable, etc., and I could finish without hating every minute of it. Then slowly I could add distance. Slowly I got faster. Slowly it became something I missed on the days I didn't run.

[FN Phat]

What you are describing is when running became fun, for me. The moment when it wasn't painful or uncomfortable, etc., and I could finish without hating every minute of it. Then slowly I could add distance. Slowly I got faster. Slowly it became something I missed on the days I didn't run.

Yeah, I must be at the early stages b/c I am not getting any faster and I don't miss it.

[lambdacoug]

I think I'm going to abandon the higdon half marathon novice 1 plan, and do it on my own just upping the mileage 10% a week. I can manage 10 miles a week now, but higdon upped it from 10 to 12 and i've had to sit out the last two runs to not aggravate my knees. So that's my new plan, just a plain vanilla 10% increase per week starting at 10 miles this week. With the ragnar next week, this will still give me time to get my mileage up to 16 miles the week before the half. That should get me through to the finish line.

[Joe Public]

For those who are interested, the D-World January race registrations are now open. New for this year is the Dopey Challenge, which entails running a 5K, 10K, half marathon, and full marathon on consecutive days.

http://www.rundisney.com/disneyworld-marathon/#dopey-challenge

It's 73% full already. I'm tempted to register, but my calendar has some question marks in January 2014. Also, it's $495 to register.

[BigPiney]

I watched the Paris Marathon last night (it happened Sunday). This actually made me want to run another marathon. What an incredible race. 50,000 people and a great, scenic, flat course.

Of course I ran 10 miles on Saturday and had one of my single worst days ever running. Just didn't have anything in me. Amazing how much lack of sleep seems to really matter. I had nothing in the tank after 5 miles, and almost walked the last mile home.

[Pheidippides]

For those who are interested, the D-World January race registrations are now open. New for this year is the Dopey Challenge, which entails running a 5K, 10K, half marathon, and full marathon on consecutive days.

http://www.rundisney.com/disneyworld-marathon/#dopey-challenge

It's 73% full already. I'm tempted to register, but my calendar has some question marks in January 2014. Also, it's $495 to register.

It's too bad that I am doing Houston next year. The Dopey (which is what we used to call doing the 5k and the Goofy) sounds fun. Although I don't think it's much harder than doing the Goofy anyway. An extra six miles? Sure, why not.