starting a new daily running routine
 

nothing major just 2 miles at lunch on a treadmil but it's new so I'm adjusting to eating the right things before and after, including timing my suplements and vitamins. I'm also taking a 2nd look at my footwear. I think I've got this down from past experience, but would welcome suggestions if you can think of any.

Add a little bit of incline (0.5 - 1%) to the treadmill to compensate for the wind resistance and uneven terrain you'd get when running outdoors.

Hmmm, well OK, I'll consider that. Actuallly, I know I'm cheating using a treadmil, in that you don't have to propel yourself forward, and really you only have to keep your self afloat over the belt as it moves. But today I increased my pace from "5" to "6" so I'm back to my 10 minute mile for 2 miles and 20 minutes. The increase was felt! The incline will have to wait a few weeks or months ... :-0

Running 2 miles/day shouldn't require any changes to your nutrition. It's only 200-300 Cals/day of extra work. It's still good for you but you don't need to fool around with recovery drinks or special foods before your run.

Setting the incline on a treadmill to 1% will actually feel better, try it.

thanks

just easting a peice of fruit, maybe a baby aspirin, or ibuprophen & my glucosamine tab before the run and then lunch after

did level 6 yesterday but back down to 5 today, did 5 from my late 40s to 51, but past 2 years been off for me and now 6 is too much, I did fine but the cool down was longer and I have to go right back to the office so I may go back up to 6 gradually

was gonna try the incline but the darn CYBEX machine uses the same display for time, and once you adjust the incline that is what remains in the display instead of going back to time, and I need to see my time cuz I have to limit the run to 20 minutes

just curious, what is the aspirin for?

re: aspirin ... um cuz I'm 53 and I've heard so many good things about it ... I usually take B6 & B12 before workouts but I don't want to be red faced when I get back to the office so I'm swapping in the aspirin or ibuprophen. both have blood thinning benefits, where the B has some benefit opening up blood capillaries. I use the aspirin very sparingly, ibuprophen when my joints feel cranky, glucosamine daily, although timing it is a mystery and I know i don't take enough.

Make sure you have the proper shoes. Go to your local shop and have your gait checked. Running in the wrong shoes can hurt your knees among other things. For a 2 mile run just watch what you eat right before the run and you should be fine. Like was stated no supplements or anything else are needed for that short of a run.

Like you and others have said, looking into getting the right pair of shoes is super important. It will help relieve pain on your joins and help with your form. If you plan on running a lot and increase those miles, invest in a good pair of shoes at a local running shop. Make sure they get you fitted right and try some different supports/pads.

Good luck! I for one know I need to cross-train more :)

can't believe I found this thread ... it's been almost a year and I just now increased from 5.0 pace to 5.3 after doing an outside run at the HS track a week or so ago. I think 5.3 is good for now. I used to do 6.o pace for years and that gave me 2 miles in 20 minutes. I forgot to look at my distance today but I guess it would be over 2.0 miles. was having trouble getting my weight training in 2 days a week after work due to like so many reasons I started replacing the lunchtime run with weight training (a couple months ago), except for 1 day a week (Wednesdays) anyway the weight training is great. hopefully can get back to weight training at night and get that running in again or vice a versa, since it's light out, run when I get home

accidentally set the treadmill to 5.6 today and survived but it was a big jump from before and from what I've been doing. can't believe I did 6.0 for as long as I did (and for a long time did 3 miles). I mist have been in really great shape.