Workout Group Put up or shut up

[26point2runner]

Originally Posted by BrownEyedBtch

What I am hoping for is some advice on good beginning runner's workout plans. I don't want to do too much too fast, nor do I want to pussy out after the first workout. I want to safely ease into it and make things happen. I know swimmers condition by combinations of sprints and splits, so maybe runners do something similar?

Thank you for any advice you may have.

DWarrior's suggestion of C25K is a good one if you are looking for a rigid schedule to follow. I agree also that you could skip a week or two in the plan even though you've been inactive for several weeks.

The biggest question for most new runners is "how fast should I run?". "Race pace" can be useful to determine other workout paces (tempo, recovery, LSD, intervals, etc.) but if you've never run a race you'll have nothing to base it on.

If I am understanding your goal, it is to maintain or improve your current fitness, endurance and weight. You are not training to improve pace and performance (yet). With that in mind, try to keep your pace "conversational" - slow enough that you could carry on a conversation with another runner. Working out at this pace develops basic endurance and aerobic capacity. It will allow you to slowly increase your duration and distance. If you have a heart rate monitor, try not to exceed 70% of your maximum HR.

Use time goals rather than distance to start out. Mix intervals of walking into your first few weeks to allow you to reach your time goals. Remember that you'll be changing from a low-impact exercise (elliptical) to high impact. You are likely to be sore for the first few weeks. Ibuprofen and ice are good in small doses. Find some trails to run on to minimize impact.

Your biggest hurdle could result from leaving an indoor, climate-controlled environment. I don't know in what part of the world you live but it is very hot and humid in the Midwest. You will sweat more and you'll have to be more careful about hydrating. Drink plenty of water before, during and after your workouts. Find a route that passes a park where there are drinking fountains or carry a water bottle with you. There's no need for sports drinks (calories and electrolytes) unless your workouts are exceeding 45 minutes.

Avoid wearing anything 100% cotton. Try to wear technical (wicking) clothing during your runs. It has become much more available and affordable in the past 5 years. You'll be more comfortable and less likely to have chafing problems.

Running shoes. Let's leave it at this: Wear a decent pair of running shoes that will give you some cushioning for the increased level of impact you are likely to experience. If you are buying new shoes, allow 1/2 to 1 full shoe size larger than you'd normally wear since your feet are likely to swell slightly as you run.

Find a friend to run with or join a running club. Peer support can be invaluable in achieving your goal. Sign up for a 5k race if you feel up to it. Most importantly...don't let being forced outdoors feel like punishment. Enjoy your time outside. Have fun!

[thangers]

Finished my first triathlon a couple of weeks ago in Northeast MO. Super exciting. I'm totally hooked, but I need some bike help, (I borrowed a hybrid for the race). I need to buy a solid starter road bike that I can upgrade over time as I generate the funds. Don't have a lot of brand knowledge but I'm shocked by triathlon bike prices so far, any suggestions?


::

Also to BEB, look into incorporating some barefoot exercises into your weekly routines. Not only will it help strengthen foot muscles but also teach you not to strike your heels so hard on runs, this will keep your knees healthy.

[lesbianmafia]

[QUOTE=thangers;671463]Finished my first triathlon a couple of weeks ago in Northeast MO. Super exciting. I'm totally hooked, but I need some bike help, (I borrowed a hybrid for the race). I need to buy a solid starter road bike that I can upgrade over time as I generate the funds. Don't have a lot of brand knowledge but I'm shocked by triathlon bike prices so far, any suggestions?

Triathlon bike prices are very expensive. I've done about a dozen triathlons; mostly sprint but a few olympic distances. All my sprints were done with my old hybrid. I had to work hard and I was slow but it didn't diminish the fun I had. Earlier this year I bought a road bike. Trek 1.2. It cost $750.00. It was the cheapest road bike I could find that was worth spending any money. I did not add aero bars but may next year. I just added clipless pedals, a bento box and the other necessities to train/race. As an aside; I love that bike! It saved me 2 miles per hour. Significant? It depends on your perspective. I will never win a race or even place in my AG so it's all about the fun for me. I had the money and decided to buy it. If I didn't have any money; I would have kept racing on my hybrid and once even used a 25 year old 10 speed which was horrible.
Unless you have the disposable income or are planning on competing for podiums over the next year or two; you should look for a cheap, used road bike on craigslist or ebay and slap some aero bars on there if you feel it's necessary.
Once you purchase a true tri bike; get ready to spend the cost of the bike ($4000.00+) and all the accessories required to make you "aero". Maybe someday but for me not worth it.
If you can't afford the $600.00-$900.00 for a road bike that will serve you well in triathlons; buy used. You can find something cheap and upgrade the tires. Create a relationship with your local bike shop. They will be invaluable to guide you what to do.

Tri'ing in NJ

Mick

[Ironman Bobby]

im back!

[Chronicle615]

Question. Is it true that when you start lifting weights, targeting your legs, a growth hormone is released that can improve your results?

[marina]

Been walking on the beach along the packed sand every morning for a little over a month now. I feel better than spending my morning in the smelly, dark gym. My knees have been bothering me but I think thats because most mornings, I'm so excited to get out there, I neglect to do my strength exercises or any stretching.

My mileage has gone from at least 2.3 in 30 mins on the elliptical in the gym to about 1.6-1.9 on the beach in 40 mins, but I like it a lot better. And depending on the morning, I can either cruise on packed sand, or trudge through mushy or dry sand which changes things up whether I like it or not.

Here's a view from the strand where I walk with the tide is way too high, of when it's too dark to safely walk along the water.

[thangers]

I'm jealous you're close enough to a beach to use it. Boo to you.

::

I bought a cheap old road bike off craigslist and I'm super excited to start putting some work in on it. I figure I can start with new tires, go to a new gear shifter, and then a new seat/save for some aero bars. The brakes are pretty new I just need to bring it to a bike shop to get things checked out. Woo!

[DWarrior]

I've been going to fencing practice 4 times a week for 3 hours a day. My calves are in constant throbbing pain now (I've literally woken up in the middle of the night because of the DOMS), and my quads go numb whenever I walk up a flight of stairs. Yay fatigue!

[26point2runner]

How is the new year going? One of the most common resolutions is to get in shape. Have you set any goals for the year?

Keep in mind that men achieved their goal 22% more often when they engaged in goal setting, (a system where small measurable goals are being set; such as, a pound a week, instead of saying "lose weight"), while women succeeded 10% more when they made their goals public and got support from their friends.

[thangers]

Ironman 70.3 Lawrence Kansas in June. Anyone else want to try to make it?