ready to run

[saphira]

Hi all! After finally getting sober, I think I'm ready to start exercising. I've heard so much about how helpful it is, and I'd like to give it a try. I used to be very athletic, before the drink took over, however I was never a huge runner. For some reason it is extremely appealing to me, and I'd like to try it. I was wondering if any of you have tips on how to start running. Is there a way to gradually get into it? Or is it a matter of just getting out there and doing it? I've always been envious of people who are avid runners... but I don't want to kill myself right off the bat. (I'll admit I'm not in very good shape right now) Any ideas or suggestions?

[Ghostly]

^ I'd recommend forcing a twenty mile run right off the bat just to see where you're at. Just kidding!

I'm not a runner, but there are a bunch (some would argue too many ) around these parts of SR. Hopefully they jump in.

Congrats on getting sober. Think it's cool you want to run, and aren't wanting to force yourself. Think it's important to find something you enjoy.

Good luck and keep us posted. Feel free to check out Kicking Asphalt...lots of runners and inspiration there.

[saphira]

Is it usually this slow on this forum? Or am I just that boring? Thank you, Ghostly, for your response. Can I ask what kind of exercise you do?

[Tippingpoint]

Hey there Saphira! Welcome!

I do a bit of running...I'm no expert but I can give you some advice. It can take a little while to get your body "used" to the act of running. In the beginning you will get all sorts of aches and pains that will convince you that you aren't built to run. However, I found that if you can stick it out you will soon get used to it.

Expect shin pain, knees, hips for sure.

How far you go to start sort of depends on what you're starting with. I was in reasonably good shape to begin with and not carrying too much extra weight. I think I started off running 5km and worked my way up from there...slowly...over time.

Everyone is different. I think it would make sense to go out and run at a nice and easy pace and see how far you can comfortably go. You may need to walk intermittently. Ideally you'd want to keep that walk to run ratio as low as possible - run 9 minutes, walk one minute - that kind of thing.

Once you figure out a workable distance...stick with it for a while. There's a great site called Mapmyrun.com that will let you figure out how far you've gone. Then, run that same route for a while...keep track of your times. Keep track of your run to walk ratios. Once you get comfortable running the entire distance you could look at stretching yourself out a bit.

I think it's important not to do too much too fast or you risk injury. Run no more than 3 days each week in the beginning. Give your body a day or two to recover between runs.

I started running about 3 years ago. I ran a half marathon at the end of those first two summers. This last summer, I quit drinking and was able to seriously train for and run a full marathon. I'm down 25 pounds from when I started and am much fitter than I've been in the past 20 years of my life.

Good luck and keep us posted!

[Ghostly]

Good suggestions Tipping.

Saphira - Actually this area of SR is fairly active. Just not as much tonight. Don't think it's cuz you're boring.

I like resistance training in various forms. I do run sometimes, but it's usually shorter in duration.

[frances2011]

Hi--All the runners were asleep because Sunday morning is the traditional day for Long Runs!

I run half marathons and train 5 days a week. I was a non-runner in September 2010. First 8K November 2010. Ran first half May 2011. Training now for my 4th half, injury free and cross training.

Ideas that work great for me:
1. Find a club or running group that welcomes/cultivates new runners. I started with an 8K class. IMO, some clubs aren't welcoming to newbies, just move on if that's the case. I needed a "all paces friendly paces" kind of group where someone will stay with you even if you are walk/jogging.

2. GET FITTED FOR NEW SHOES at a running-specific sports shop. I figure all the money I saved on booze more than made up for the investment.

3. The ideal is to be able to talk but not sing. If I can't talk, I am running too fast.

4. Any pace beats couch pace. The right pace for me is the pace that lets me feel good but a little challenged, and happy for the next run.

5. If you aren't a group person or want to train on your own:
A. Google and download "Couch to 5K". This is music with cues as to when to walk and when to jog. There are tons of choices so find one that has music you like.

B. Google "Galloway Method"--this is a scientific method of run/walking up to full Marathon distance. I get regularly passed and smoked by people using this method. They can go faster overall by taking short walk breaks. Jog one minute/walk one minute is a good place to start. Or jog one minute/walk two minutes. Walk the hills, resume jogging at the top.

6. Rule of thumb is to increase distance by no more than 10%/week.

7. Discomfort, yes. Soreness, yes. Pain? No, imo.

Running has changed my life and gives me structure I need to stay sober. Knowing I had to run in the morning with my club sent me to bed sober for many nights last year.

Good luck and run happy!

[saphira]

Thank you all for your advice. I'm going to print out this page so I can remember what you all said!! Very good tips. I'll admit, it's a little dauting right now, but it's something I'm set on. I'll let you know how it goes!! Thanks again...

[dave47]

Hi Saphira, after I stopped drinking I felt I really needed to get fitter and healthier.
I started running and cycling, but the running was a slow, hard road for a while.
I was in a disgracefully unhealthy state, and the first few occasions I went out, I only set myself a target of 10 minutes. Gradually I increased, and after a few months ran a 10k.
This progressed to quite a few half marathon's and a horrendous cross country run that was a few miles longer.

I think the best advice you have been given, is to get yourself the right running shoes, as this makes so much difference. A water bottle is also sensible to take with you also, when you are running for a while.

Take it easy and don't push yourself too hard, best wishes.

[benzenering]

De-lurking to mention that the most helpful program I found to begin running was the Couch to 5K program on the site at coolrunning. It starts out with 60 seconds of running at a time, and progresses to a 5K in a little over two months. Good luck with leading a healthier lifestyle!

[DaveVelasco]

Running / Exercising is really a huge benefit for releasing the toxins inside your body by sweating. Also, it helps you improve you respiratory endurance and your lower body as well. A great way too in staying sober and healthy.

[Bethany57]

Saphira: All good advice from above. I just started running in January. I am 54 years old and never ran before. I started with a goal to run a 5K in April. I am doing the Couch to 5K and I LOVE it! The first day I thought I would never be able to do it. I am on Week 8 and have had to repeat a couple weeks. I am so proud of myself. It is a great stress reducer too....I had no idea. I can't run in the mornings too often because I need to get up for work at 5am- so I run after work. I run 3-4 times a week. I am doing the 5K in mid April. Who knows once I achieve my goal I may try for the Peachtree Road Race which is a 10K. I also did go to a Running Store and got fitted for some true running shoes. Good Luck!!!

[tomdecel]

Best way to start a running program: walk. Just walk and walk and walk. Walk as much as you can and as fast as you can. You will know when it is time to step up the pace. Anybody in descent shape should be able to walk 4 to 6 miles if you pace yourself correctly. If you follow a real regimen, within a few weeks you will be able to do some easy intermittent jogging which should turn into running. I shot my knees 20 some years ago trying to run too far too fast, so I bike now. But in my off bike days I walk. I try to do an hour every day.

[KrispyJordan]

I think running is good for our health in general.