Clydesdales/Athenas (200+ lb / 91+ kg) - Running/Jogging

Yes, I know, it's not bicycle related, but I figured it wouldn't really matter. I want to change up my routine and start running/jogging every other day instead of cycling all of the time so I maintain a balance. I haven't tried jogging in a while, but the last time I tried I was able only able to jog a quarter mile before my legs gave out. But that was around 9 months ago. Since then I picked up a gym membership and I started lifting and going cardio 4 days a week, and I fixed my diet.

I would like to know any and all tips you all might have. My short term goal is to be able to jog 5 miles without stopping, and my long term goal is to run 5 miles without stopping. I already have a pair of new balance running shoes, and my cardio should be above average because of the training. Are there any exorcise you like to do that help you when you run/jog/cycle?

Thanks!

Running tends to be torture for me and I do not enjoy it, but I'm committed to completing a triathlon this summer, thus I've done what I can to make it bearable. The only tip I can give is that shoes really matter when it comes to running and the way you specifically run may affect which shoes are right for you, regardless of how good they seem to fit. I would suggest going to a running specific store and be prepared to spend around $100 on a nice pair of shoes with a proper fit (I had a salesman who took the time to analyze me running on a treadmill and selected shoes based on his analysis). I still don't enjoy running, but it isn't near as bad since I found the right shoes.

Running tends to be torture for me and I do not enjoy it, but I'm committed to completing a triathlon this summer, thus I've done what I can to make it bearable. The only tip I can give is that shoes really matter when it comes to running and the way you specifically run may affect which shoes are right for you, regardless of how good they seem to fit. I would suggest going to a running specific store and be prepared to spend around $100 on a nice pair of shoes with a proper fit (I had a salesman who took the time to analyze me running on a treadmill and selected shoes based on his analysis). I still don't enjoy running, but it isn't near as bad since I found the right shoes.

Did the fitting cost extra, or is it free?

In the winter, I run. This winter I ran M -F and and cycled on the weekends.

The best advice I can give you is to make sure you stretch and or warm up enough. I start out with a 1/4 walk. It loostens up my muscles and gets the blood flowing. As I aged (I'm 48), I find this to be very helpful. If you have not done any walking or running, the little muscles in the front your lower legs will hurt. You may want to spend two or three weeks walking to strengthen them.

I agree with Big Pete on the shoes. Get the best pair you can. In the past I've tried to save $$ and realized that was a mistake. I found a better way to save, is to get last years model.

Finally and Ipod or MP3 makes all the difference in the world!!

The main thing like they said is to make sure you stretch and warm up before you start. 5min preventative will pay off for the next two days. Adolfo if running is hurting our hard do a circuit group where you jog then do some body weight exercises, this will help build all the muscles and keep the jogging cardio up.

Start with a program of alternating periods of walking and jogging. The Couch-to-5K (C25K) program is a good one. It will take you gently from a non-runner to being able to run a 5K over a period of, if I recall correctly, 9 weeks. You do three sessions during each week. You can track the time intervals yourself, or you can download various people's podcasts that set it all to music, with audible cues for when to run and when to walk. I followed one of them for about 4 weeks before I couldn't stand their choice of music, so I made a little cheat sheet of the time intervals and stuck it to the treadmill and listened to my own music for the rest of the sessions. I went through the program a year ago, and ran three 5Ks last season, and my first for this year is coming up this Saturday.

I used to run all the time, until I destroyed my knees. Was told I would have to replace BOTH. I started biking. Now my Knees are maybe 85-90%. Every Dr. I spoke to told me Jogging was BAD. I do bike 400 miles a month now.

I'd rethink your plan, but that's just my 2 cents.

Did the fitting cost extra, or is it free?

Mine was free. It's not nearly as in depth as a bike fitting. It took like 5 minutes max.

A lot of people run. The ones who are trying to catch a bus, I understand. Don't see the point of it otherwise. A bike is fast, fun and doesn't jar your joints to death. Running ... not so much.

I find that running and jogging are really hard on my joints. Even after a day of walking, my hip joints will ache and make me uncomfortable. Cycling as a 'non weight bearing' exercise is much easier on the joints compared to running. I have been a runner in the past, did my last 10K when I was 49 years old, and then decided to get back on the bike. I can understand doing some weight training for upper body strength, but can't see that running is any kind of an improvement on the exercise you get cycling?

Tractor Tom in Okeechobee, FL

I highly recommend Couch to 5K as well ... and second the notion on spending a little more on good shoes.

The first advice is to throw away any running shoes with thick, mushy soles that cause to to land on your heels, and pronate. The Merrell "glove" type shoes, or Vibram Five Fingers let you run correctly.

I'd highly recommend taking it slower than you think you can. ESPECIALLY because you've been cycling and building up your cardiovascular system.

It takes time to build up the supporting muscles and tendons in your feet, ankles, and legs. But without those strong, you can easily build up enough leg strength and CV endurance to outrun - or outwalk - the supporting structures in your feet and ankles. The results can be quite painful, and can sideline you for months.

This happened to me a couple of years ago. I got back into walking for exercise. Did too much too soon - even though I _thought_ I was taking it slow. Ended up with a stress fracture in my foot. WALKING. First sign was pain in the top of my foot above my arch - as if my walking shoe was too tight. By that time, I'd already done the damage.

So... be very cautious about increasing your distance too quickly. You can't rely on your heart, breath, or leg muscles as a guideline.


Edited to add: If you decide to go with 'minimalist' running shoes, the above advice about going slowly and building up your feet and ankle muscles is even more important.

I've run off-and-on for the past 5-ish years. Last year I got very serious with it, and started running long-distance races. I found that cycling improved my running and the running improved my cycling. Running targets your leg muscles differently than the biking does, so IMO they are complementary exercises.
(Interestingly, I've been riding a bike for 30-ish years and never desired racing/touring of any type, and now that I've run a few long-distance races, I'm dying to try a century on the bike. There's one in April that I think I'm going to do!)

Any ways, some beginning running advice:
-SHOES (as everybody else has mentioned)... don't skimp here, it's not worth the savings, though "last year's model" as mentioned is quite a good method to keep costs reasonable. Unless you're a paid professional runner, you most likely won't notice the difference.
-Don't overdo it. You do want to push yourself, but not into an orthopedic dr's office. Make sensible increases in distance/time/speed. Joining a running group is an invaluable resource. If you get your shoes from a "running" store vs. a sporting goods store, ask them if they sponsor a group... they frequently do.
-Time off of your feet is just as important as the workouts. Starting out, take at least 2-3 days off a week from "serious" running.
-Google "interval" training, or "fartleks". These are a good way to increase your running distance.

The first advice is to throw away any running shoes with thick, mushy soles that cause to to land on your heels, and pronate. The Merrell "glove" type shoes, or Vibram Five Fingers let you run correctly.

Do some research into "natural" or "chi running". Its very vogue right now and definately works for some people. The key w/a more mid foot strike is to gradually introduce it into your running regime. A few years ago I started w/the Vibram craze, a little too much at first. Over the last couple of years I've developed my running stride into one that allows me to run 2-3 times as much as a used to. I've graduated from Vibrams to what I currently run in - Altra Insticts and Lone Peaks. As a start, I'd suggest doing some research into natural/chi running then select a shoe that gives you good support, but has a minimal heel to toe drop ratio (a flatter sole) - there are several out there. If you're very heavy, I'd also suggest keeping the running to a bare minimum and focus on more walking. Hill walking/hiking will kick your butt without destroying the body. Once the weight starts coming off then you can gradually start into running.

The first advice is to throw away any running shoes with thick, mushy soles that cause to to land on your heels, and pronate. The Merrell "glove" type shoes, or Vibram Five Fingers let you run correctly.

I would present this from a different angle....... have some one look at how you run, and get coaching to move from heel strike and roll style to a mid-foot strike style.

Just going to minimalist shoes without a plan will not get good results. The recommendations are consistent start really low distance and build up slowly to avoid injuries and you have to change your running style

I am slowly working on this and it seems that it is easier on my knees than heel strike

Outside had some interesting thoughs on this here is link

http://www.outsideonline.com/fitness/running/Myth-2.html

bottom line it is not a universal panacea....here is brief excerpt


The biggest mistake barefoot newbies make is overstriding. Adopt quicker movements that cover less distance. If you’re on the fence about whether barefoot is right for you, use the following chart as your guide.

Injury: Sore knees
Switch: Worth a try. Barefoot running can lessen knee pain.

Injury: Achilles tendon problems
Switch: Probably not. Striking your forefoot increases stress on the Achilles.

Injury: Heel pain or plantar fasciitis
Switch: No. Without perfect form, you'll be pounding that sore heel without any padding.

Injury: Sprained ankle
Switch: Could be beneficial after the ankle heals. Going shoeless can improve the body's pro-prioception, or spatial awareness, reducing risk of another sprain.

Alternating between run days and ride days works great. The ride days do a good job of working out the muscle soreness from the runs. If you are not already making sure you are fully hydrated each day you need to start. It seems that being even slightly dehydrated when running will cause a lot of problems. Start off really slow and go with short distances. After a few months of good progress add a little more. A general rule of thumb is to not add more than 10% at a time. A lot of injuries come from impatience. I highly recommend against going to minimalist shoes for at least a year or two. For now concentrate on a flat footed landing instead of a heel landing. This is harder to do in a traditional running shoe because of the thicker heel but it is better ergonomically and will prepare you in the future to migrate over to running shoes that have less heel to forefoot drop.

Running tends to be torture for me and I do not enjoy it, but I'm committed to completing a triathlon this summer, thus I've done what I can to make it bearable. The only tip I can give is that shoes really matter when it comes to running and the way you specifically run may affect which shoes are right for you, regardless of how good they seem to fit. I would suggest going to a running specific store and be prepared to spend around $100 on a nice pair of shoes with a proper fit (I had a salesman who took the time to analyze me running on a treadmill and selected shoes based on his analysis). I still don't enjoy running, but it isn't near as bad since I found the right shoes.

+1

proper shoes, proper shoes, proper shoe. get a good shoe for work, a good shoe for walking, and a good shoe for jogging. your body will thank you.
same with cars even when i buy a car first thing i do in a month is buy new tires (even when i bought a brand new car)

Jogging/running we all agree works the best in the shortest time. but its horrible on clydes knees and spine.

i only jogged once a week and on a bike day if it was raining. when it got cold dark and rainy out i bumped up the jogging to 3-4 days a week. and developed a knee injury that sidelined me from thanksgiving till now.

just picked up jogging once a week again last tuesday and now that i got a new bike will do most of my cardio on it. It takes longer to achieve the same but in the long but the knee thing was horrible and expensive.

i wonder if i did hill sprints up a steep grass hill instead of jogging 5-7 miles i would have achieved more and safer?

Yes, I know, it's not bicycle related, but I figured it wouldn't really matter. I want to change up my routine and start running/jogging every other day instead of cycling all of the time so I maintain a balance. I haven't tried jogging in a while, but the last time I tried I was able only able to jog a quarter mile before my legs gave out. But that was around 9 months ago. Since then I picked up a gym membership and I started lifting and going cardio 4 days a week, and I fixed my diet.

I don't follow. Both cycling and running are cardio intensive and put your legs to work. Wouldn't something like weight lifting to develop upper body strength be more of a balance?

Depending what part of Florida you're in, kayaking is great for that - it's fun, gets you outside, and works a lot of muscles that cycling doesn't.

Well, I can cycle about 25 miles, but that doesn't mean I can run or jog 25 miles. Both cycling and jogging are supposed to compliment each other. I just got back and I was able to run a mile and I only stopped for 20 seconds. After the miles my calves were tight, but after I stopped it went away after about 5 minutes. I figure that if I add even more water to my diet, and switch shoes I can probably run another half a mile. I am stuck on what shoe to buy, because I have flat feet and I tend to overpronate. Unfortunately there aren't any placed that offer shoe fittings.

As far as weight lifting, yes, it does. I do lift weights to build upper body strength.

Well, I can cycle about 25 miles, but that doesn't mean I can run or jog 25 miles. Both cycling and jogging are supposed to compliment each other. I just got back and I was able to run a mile and I only stopped for 20 seconds. After the miles my calves were tight, but after I stopped it went away after about 5 minutes. I figure that if I add even more water to my diet, and switch shoes I can probably run another half a mile. I am stuck on what shoe to buy, because I have flat feet and I tend to overpronate. Unfortunately there aren't any placed that offer shoe fittings.

As far as weight lifting, yes, it does. I do lift weights to build upper body strength.

Good work mate, that is a good start

I am more of a runner than a cyclist. Started about five years ago. I started by walking out my front door, continue walking for thirty minutes, turn around walk home. I did that everyday. Slowly I started running and walking, until I could run without stopping. I don't differentiate between jogging and running. If your not walking, you are a runner. Once I was going longer distances, I cut back to every other day. I've run 9 marathons and a bunch of shorter races in that time. Just listen to your body, it will let you know how fast you can go. Nothing wrong with 12 minute miles. I never feel like I am getting pounded, but I do try to run as smoothly as possible. I don't stretch, just take off at an easy pace. Some people theorize that stretching may cause injury. I like running because of the minimal equipment, and because you can't coast. My final tip, is to try a short stride with quicker steps, just like spinning on a bike.

For shoes I like Nike Vomero. They are however the most cushioned shoe available. Which is contrary to what everyone else recommends. If you get them be careful at first, they are more prone to ankle roll, which is a really bad thing.

Lots of conflicting advice here. To what's been said I'll add stretch but warm up first. Never stretch starting out cold - try slow and easy running/walking for five minutes. When you start, alternate running and walking and do both slow. It's important to build up a base of pain and injury free miles. Take it very easy in the beginning. Shoes are important but are much more when you pick up the pace and distance. If you are alternating running a minute and walking two, any shoes will work. But after you get going, make sure you have something that works for you. Most good stores have experts that match you with shoes for your style and even take a video on a treadmill. Finnaly don't get frustrated and enjoy yourself - it takes time to build up.

I really don't get this attitude that running is BAD for you. The earliest humans ran. Our bodies have changed very little since our prehistoric ancestors' days, aside from generally getting stockier. Yes, you can suffer an injury if you don't run PROPERLY; but the same case can be made for weightlifting or most any other sport.

I believe that it is hard and people are afraid of it so they give it this stigma as though it is dangerous. And those that don't simply overthink it. There's no great secret to it. It's one foot in front of the other. It should be a natural movement.

I didn't do a C25K program. I was like 360 pounds and my brother woke me up while I was napping on the couch and told me we were running a 5K race in less than an hour. THAT was my couch to 5K program! Since then I've done 13 other 5K's, a pair of 10K's and a half marathon. I've never been lighter than 265 for ANY of them. I've been lucky enough to only have one major injury - IT Band Syndrome just before my half marathon last year - and that was a result of overtraining on my trike because I was racing on it in the months prior.

I really don't get this attitude that running is BAD for you. The earliest humans ran. Our bodies have changed very little since our prehistoric ancestors' days, aside from generally getting stockier. Yes, you can suffer an injury if you don't run PROPERLY; but the same case can be made for weightlifting or most any other sport.

I believe that it is hard and people are afraid of it so they give it this stigma as though it is dangerous. And those that don't simply overthink it. There's no great secret to it. It's one foot in front of the other. It should be a natural movement.

I didn't do a C25K program. I was like 360 pounds and my brother woke me up while I was napping on the couch and told me we were running a 5K race in less than an hour. THAT was my couch to 5K program! Since then I've done 13 other 5K's, a pair of 10K's and a half marathon. I've never been lighter than 265 for ANY of them. I've been lucky enough to only have one major injury - IT Band Syndrome just before my half marathon last year - and that was a result of overtraining on my trike because I was racing on it in the months prior.

Well you have to admit, running as compared to cycling is very high impact. Also, we're in the Clydesdale/Athena section so for some of us, that impact is even greater than normal. I don't think running is bad for anyone. I just think it's a painful experience for me and many others. I see some people running and it's like watching a gazelle. Me? Thump, thump, thump, thump. It's not pretty and it can get physically painful. Cycling? Not so much. If I must travel on 2 feet, I prefer to go hiking.

Well you have to admit, running as compared to cycling is very high impact. Also, we're in the Clydesdale/Athena section so for some of us, that impact is even greater than normal. I don't think running is bad for anyone. I just think it's a painful experience for me and many others. I see some people running and it's like watching a gazelle. Me? Thump, thump, thump, thump. It's not pretty and it can get physically painful. Cycling? Not so much. If I must travel on 2 feet, I prefer to go hiking.

Yes, it does have some impact on the joints. But most peoples' joints were designed for it! And yes, we clydes and athenas tend to be bigger folk, but we probably got here because our daily routine doesn't involve running from jaguars or chasing mammoths anymore, but rather sitting behind a desk for 8 or more hours. Nothing about what I do when running is "pretty", but it is healthy. That being said, I understand it isn't for everyone. After all, tennis isn't for me, and that's fine too. But this idea that it's BAD? C'mon now....

I think I might try this C25K program since it seems like the ideal way to start out.

Yes, it does have some impact on the joints. But most peoples' joints were designed for it! And yes, we clydes and athenas tend to be bigger folk, but we probably got here because our daily routine doesn't involve running from jaguars or chasing mammoths anymore, but rather sitting behind a desk for 8 or more hours. Nothing about what I do when running is "pretty", but it is healthy. That being said, I understand it isn't for everyone. After all, tennis isn't for me, and that's fine too. But this idea that it's BAD? C'mon now....

I thought I offered some helpful advice to the OP about getting properly equipped. I never said running was bad for you, just that it can be painful.

I really don't get this attitude that running is BAD for you. The earliest humans ran. Our bodies have changed very little since our prehistoric ancestors' days, aside from generally getting stockier.

i dont think the early humans were carrying an extra 150-300 lbs when they were running, maybe carrying and extra 50 lbs of gear but not 24/7 like use clydes.

yes our bodies have adapted since then but if being on the big side of things was ok for our bodies then there wouldnt a discussion on running for weight loss here.

i think our skeletal/muscle structure is not designed for the extra weight and pounding running does. i am also reminded of this after each run i do, my body says "WTF man!!!" hours and next day after i run. when i was in college and 145-150lbs my body didnt yell at me after like it does now. yes i understand youth comes into play there but being 230lbs now doesn't help at all.

all said i would rather be a runner and run every day to loose weight plus stay in shape and do fun leisure bike rides just for the joy of it.

I think I might try this C25K program since it seems like the ideal way to start out.

It's a great way to start out. I did a couch to half marathon program last year and actually finished in my goal time. I highly recommend using the Jeff Galloway programs. He developed his training programs to be injury free. Start at the basic conditioning steps first and then work up from there. The other thing I like about his programs is that he only has you run three days a week. Usually there are two short runs during the week, and a longer one on the weekend.:)

http://www.jeffgalloway.com/

I have some recent personal experience with this.

I started "running" right after thanksgiving. I was gaining weight and feeling poorly, so had to pick something. I went online and bought shoes(randomly picked whati thought were good ones).

I used my iPhone and downloaded a couch to 5 k. It's a great app, it tells you when to run, when to walk, and it let's you use your own playlist from iTunes. These plans however are all over the Internet and all you really needs a watch, but the iPhone makes it so much easier.

The requirement here is patience. You may have the cardio base to run more than the prescribed workout for that day, but I strongly suggest you do not. Your tendons, joints, etc. do not have the conditioning your cardio system may have.

I had almost constant pain in one form or another. My knees hurt, my hips hurt, well you get the picture. I kept at it. Every now and again, I had to add an additional day of rest between workouts, but I never fell off the program.

I finally went to a running store to have my gait analyzed and found out I had purchased the wrong type of shoes for my running style. When they put me in the correct shoes, the knee pain Almost instantly disappeared.

Here is my specific adivce. Do not push, do not increase distance over what the program recommends regardless how good you feel. Make yourself run the intervals if at all possible. Don't listen to,that voice in your head telling you to stop a minute early.

Go slow. I mean go slow. Find a pace even if it's only slightly faster than walking that allows you to complete all the run intervals. You should be able to carry on a conversation at this pace. If you are huffing so. Uh you can only get out a few words, slow down.

Take your rest days....repeat after me, take your rest days

Lastly find and follow a running specific stretching program.

I didn't do the last one and boy did I pay for it. Now I do and it's made all the difference in the world.

And...and...and. Find a core strength routine and follow it. I didn't, and again, now that I do, boy do I wish I had done this from the beginning.

Just to give some additional perspective, I was dying at each step I took for the first 6 weeks or so. I am now in a alf marathon training group and have completed a 7 mile run...so far.

Don't get me wrong, I am still dying at the end of those runs, but I wouldn't have been able to run 7 minutes when I started.

I have some recent personal experience with this.

I started "running" right after thanksgiving. I was gaining weight and feeling poorly, so had to pick something. I went online and bought shoes(randomly picked whati thought were good ones).

snip

I finally went to a running store to have my gait analyzed and found out I had purchased the wrong type of shoes for my running style. When they put me in the correct shoes, the knee pain Almost instantly disappeared.

SNIP
Take your rest days....repeat after me, take your rest days

.

Go to a running store, best if it is local, to get shoes. Not big chain athletic store, not big chain shoe store in the mall. Local specialized running store. The goods one's won't sell you a shoe that is wrong for you.

If you are worried about price...ask for a discount....many will do so in my experience. But any incresed cost is offset by fit and service.

The local store will also often hav runs, clinics and other sources of information and advice.

When I started C25K, it was the cardio that limited me, despite the fact that I was a long-time cyclist. The fact that the muscles are used in a different way, and that it's 100% weight-bearing exercise, had me out of breath after 20 seconds. And that was at what most would consider a shuffle, so the old adage of running no faster than you can and hold a conversation at the same time was totally out of the question for me. I wasn't even going as fast as a double-time march. But that was the great thing about the program - it leads you through all of that. There were plenty of times it was kicking my butt, but in pretty short order I was astonished that I could get through 10 minutes straight without walking. And it ultimately got me to the point where the clock was no longer my focus, but mileage was. Instead of using seconds or even minutes as my unit of measure, I now think in terms of quarter miles. I haven't pressed too far in my regular running sessions since then. My time available for runs is usually limited to about 30 or 35 minutes, so including warming up and cooling down I rarely go much farther than a couple of miles or a little more. But so far it's been enough to keep me going in 5Ks. I did 3 last year and will be running one tomorrow. I took two walk breaks in my first one, and none in any of the others since.

And I second the notion that the place to get your shoes is a good running store with a reputation for gait analysis. It's way too easy to get the wrong kind of shoe and hurt yourself. That means you're probably going to spend $100 minimum, but it's worth it.

I'm not a clyde, but I'm kinda stocky. I really want to get back to jogging. I have very flat feet, and I overpronate quite a bit. The shoe store recommended me to wear motion-control shoes. They put me on a treadmill and recorded my foot strike with a video camera. All my pain is usually around my feet and ankles. I've sprained my ankles too many times. Pain in top outer part of my feet is noticeable. I've been walking on my non-cycling days for about a month or two. I'm considering using an indoor track or treadmill. Concrete is harsh.

I've been walking on my non-cycling days for about a month or two. I'm considering using an indoor track or treadmill. Concrete is harsh.


funny thing for me is i hurt my knee when i started jogging on the treadmill. all my jogging last year was on concrete and my last jog on concrete i did 7.2 miles. it was the month on the treadmill that i hurt it. (well also the increased days of jogging may have hurt it too)

Yeah, running on the treadmill is less natural and people do weird strides on them. I may stick to the indoor track. I've never had knee pain in my whole life. Only time was on the outside which was due to overuse cycling (too much too fast). That was muscular though from tight hamstrings. That's what my physio thought. I've never followed an exercise program before. I'll try C25k next week. First few weeks look really easy. My cardio is pretty good from all the cycling. It's not like I'm going to going anaerobic like I do on the bike.

Go to a running store, best if it is local, to get shoes. Not big chain athletic store, not big chain shoe store in the mall. Local specialized running store. The goods one's won't sell you a shoe that is wrong for you.

If you are worried about price...ask for a discount....many will do so in my experience. But any incresed cost is offset by fit and service.

The local store will also often hav runs, clinics and other sources of information and advice.

+1. Running is a very different exercise than cycling, you'll be much slower than you expected. Cycling, you're using the large muscles in your legs and in a very limited manner. Running and walking use lots of tiny muscles. You'll improve quickly but take it slow. I can ride the better part of a day but I went for an hour walk with my daughter and it had me so sore that I could barely move for a day. I've started jogging as part of work with a trainer, three weeks in I'm still very slow but I can jog/speed walk two miles. I have to push pretty hard on a bike or elliptical trainer but jogging gets my heart rate up pretty quickly.

Definitely seek out a local running store, the knowledge and help is invaluable. Don't go to city sports or something like that, they don't have the expertise or even the same shoes. Our running store diagnosed some ankle issues that I didn't know that I had, which has eliminated some knee and lower back pain.

Here is a link to some tips on what to look for when buying shoes. It happens to be where I bought my last pair of shoes, but the knowledge is good for any good running shoe store.


LINK (http://www.activesalem.com/shoe_golden_rules.php)

Running and cycling is Mother Nature's way of agreeing with Darwin.

I'm 53 and took up running 7 years ago to augment my cycling. We're lucky to have a great local running store (RunTex) and I went there for my first pair of running shoes. They put me in a pair of Brooks and I've worn nothing else since (just got probably my 9th pair). I started as others have suggested...very slowly...knowing that I needed to be cautious about over doing it. Today my regular run is 3.1 miles and it takes between 27 and 29 minutes. I run the hike & bike trail, which is primarily crushed gravel. I like how quickly I can get a good workout in and especially in the summer, the scenery on the trail is good. I do the Turkey Trot most years, which is 5 miles and it's usually my longest run of the year and the only one I do on pavement. I don't really have much desire to run further but I wouldn't mind running faster.

STICK WITH IT!!! You need about a solid 6 weeks every/every other day to start enjoying it.

I generally say running sucks, but that's because I always start and then quit, so I am always starting (under 6 weeks).
Long ago I did stick with it and was running 18 1/2 minutes for 3 miles, that crossing 3 busy intersections going out and then again coming back.
It actually was enjoyable after you get used to it and your running muscles get stronger. Cycling and running use different muscles,
running more gluts/cycling more quads, so you have to get used to it.

I would even suggest the tread mill for the first week or so, but if you can run 7 miles/hr for 60 mins on the treadmill,
you still won't be able to do that on the real road.

You need about a solid 6 weeks every/every other day to start enjoying it.

YMMV. I've been doing it for a year and I wouldn't say I enjoy it, even now. I enjoy that I'm able to do it. I never could as a kid - I was the fat one who couldn't even meet the generous time cutoff in the standard 600 yard walk-run test. I'm amazed now that I can run at least 3.1 miles at a time without dying. But while I'm out there I still wonder why the hell I'm doing it.

I'm 53 and took up running 7 years ago to augment my cycling. We're lucky to have a great local running store (RunTex) and I went there for my first pair of running shoes. They put me in a pair of Brooks and I've worn nothing else since (just got probably my 9th pair). I started as others have suggested...very slowly...knowing that I needed to be cautious about over doing it. Today my regular run is 3.1 miles and it takes between 27 and 29 minutes. I run the hike & bike trail, which is primarily crushed gravel. I like how quickly I can get a good workout in and especially in the summer, the scenery on the trail is good. I do the Turkey Trot most years, which is 5 miles and it's usually my longest run of the year and the only one I do on pavement. I don't really have much desire to run further but I wouldn't mind running faster.

Shoot a 27 min 5k is nothing to sneeze at. Heck I am still trying to get under 30 with a long way to go. I haven't run a 5k full out in a few months but I bet I would struggle below 35 still.

STICK WITH IT!!! You need about a solid 6 weeks every/every other day to start enjoying it.

I generally say running sucks, but that's because I always start and then quit, so I am always starting (under 6 weeks).
Long ago I did stick with it and was running 18 1/2 minutes for 3 miles, that crossing 3 busy intersections going out and then again coming back.
It actually was enjoyable after you get used to it and your running muscles get stronger. Cycling and running use different muscles,
running more gluts/cycling more quads, so you have to get used to it.

I would even suggest the tread mill for the first week or so, but if you can run 7 miles/hr for 60 mins on the treadmill,
you still won't be able to do that on the real road.

If you have an 18 min 3 mile time you are in the top tier of a amateur runners.

I think the op should never consider running every day, and not even think about pace until you finish the c25K

The main thing like they said is to make sure you stretch and warm up before you start. 5min preventative will pay off for the next two days. Adolfo if running is hurting our hard do a circuit group where you jog then do some body weight exercises, this will help build all the muscles and keep the jogging cardio up.

There's lots of research that shows stretching before is not good. One large study showed the pre stretching group
sufferered 15% more injuries than the non stretching group. Starting slowly and warming up is better. Stretching AFTER is very good, once the muscles
have been warmed up.
An interesting finding was that a stretched muscle is up to 10% weaker than a non stretched muscle.

I am going to start the C25K program tomorrow. I actually found a store that will fit me so I am going to go there and get a pair. I did another half an hour of cardio and again, the only pain I have is in my calves and feet, which only lasts about half an hour after I am finished with my jog/walk. And as far as stretching goes, well, I don't stretch, I walk.

Perhaps you will be different, and never need to stretch, and in fact I didn't stretch until I got up to 6 miles.

My first long weeks in half marathon training were 4 Tuesday, 3 Wednesday, 4 Thursday, and 6 on Saturday. The following Tuesday, I thought I was feeling good and decided to go for 5. Somewhere in there my left knee had a shooting pain and that was it.

I have been rehabbing it now for two weeks. My PT pretty quickly showed me what was wrong. He started doing these stretches on me and it was obvious my left side (the side I hurt) was over twice as tight as my right.

I now stretch twice a day with a 15 minute routine and a couple times a week with the P90x stretch program.

I did 3 miles yesterday at a very easy pace, and the knee felt better but not 100 percent. Going to stay on the bike and elliptical one more week and then try my long run this weekend.

All I am saying is you may think its ok not to stretch at all, but I suspect your body won't agree.

Btw as far as when I do VERY light stretching prior, really just enough to warm up the muscles, and then do my serious stretching when I get back. For me that's like 15 seconds on each stretch before and more like 3 minutes after.

It's a great way to start out. I did a couch to half marathon program last year and actually finished in my goal time. I highly recommend using the Jeff Galloway programs. He developed his training programs to be injury free. Start at the basic conditioning steps first and then work up from there. The other thing I like about his programs is that he only has you run three days a week. Usually there are two short runs during the week, and a longer one on the weekend.:)

http://www.jeffgalloway.com/

Would you mind sharing some more about your experience with this program? I looked at it, but never adopted it. What kind of paces did you do your short and long runs at, and what intervals did you use? And when you list a pace, does that mean an overall pace including walks?

I seem to think I am still pretty slow. I can't seem to get under about 12:30 on a long run. And that pace over 6 miles really hurts lol. I find I do much better over the long run if I drop closer to 13

But for my group, that's no where near middle of the pack....that's faster than the walkers but slower than most runners.

So that got me thinking about the intervals, was wondering if taking the walk breaks may help me run at a faster pace in the run section and perhaps overall it may average out faster?

Well, I can cycle about 25 miles, but that doesn't mean I can run or jog 25 miles. Both cycling and jogging are supposed to compliment each other. I just got back and I was able to run a mile and I only stopped for 20 seconds. After the miles my calves were tight, but after I stopped it went away after about 5 minutes. I figure that if I add even more water to my diet, and switch shoes I can probably run another half a mile. I am stuck on what shoe to buy, because I have flat feet and I tend to overpronate. Unfortunately there aren't any placed that offer shoe fittings.

As far as weight lifting, yes, it does. I do lift weights to build upper body strength.

I've found they complement each other, but I suffer more leg cramps mixing running and biking each week. My runs are 3.5 miles, but I mix a walk into the front and back..it seems to loosen up the legs and ankles and it rounds out at about 5 miles. I like the routine alot, but the run is much, much harder on the body than a one hour ride.

Running on roads/concrete is too much impact for me. I run at the gym, which allows me to pick the incline and decline, or run at the HS track, which is nice and soft. My two cents is if you start to get knee pain, stop. Municus surgery is no fun, you need to listen to what your knees are telling you.