Run Training for a newbie
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kylie posted 7 weeks ago.
Go ahead and slow down a bit. You can use walk breaks in your workout if you want, but just pick a pace that is a bit more comfortable, and start getting in some time on the treadmill there. Don't worry about how fast it is. Make it a goal to run for 10 minutes, then 15, then 20. Slowly increase it so you don't get hurt.
How often are you running right now? You want to be careful not to increase the time (in a session or a week) too fast since that can lead to injury. But with running consistency is a huge help.
221
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77 days
jnrice posted 7 weeks ago.
Ben way to be! 10 kg is a lot. your heart rate will go down as you get fitter and losing weight is part, but not all of that. There are some big triathletes out there that haul. You might think about putting some speed (relative term) into your training to help you with your lactic acid threshold. Also, with the speed workouts they should be shorter, higher intensity workouts with time to recover and let your heart rate slow down. I don't know a ton about this subject but know that it works (dropped about 2 min from my five k in a month). Make sure you're doing this reasonably though, take care of your knees and build your training slowly, stepwise.
I like the book that Joe Friel wrote called the "Triathlon Training Bible". He stresses workout intensity vs duration and frequency. This book has changed how I train and I think it's helping. As for swimming check out the Total Immersion series. there are clinics and several books on it as well. Enjoy the "off season". I never understood "off season" as I tend to put in as many or more hours in the off season than the on season.
301
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158 days
jonovision_man posted 7 weeks ago.
Why not start with a run/walk program? Most of the 5k clinics and such do that.
Start with something like:
Run 1 minute, walk 2 mins for 20-25mins
Run 1, walk 1
Run 2, walk 1
Run 3, walk 1
... etc...
Keep building up the run time between walk breaks until you can eliminate then completely from a 5K run.
I was over 200lbs when I started running, and it was tough at first, I got through 5K runs with walk breaks. It didn't take more than a month or two to get through that, and now a couple years on I can do a 5K in about 22:30. Not as fast as many of the people here I'm sure, but fast enough for me! :)
(BTW - I still use walk breaks on my LSD runs, 10 and 1's, and I'm going to use them when I do my first marathon in a couple weeks... they really work for me, keeps the injuries away and I finish my runs a lot fresher)
jono
291
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304 days
CadenceGuy posted 7 weeks ago.
slllllloooooooowwwwwwwwww iiiiitttttttttt dddooooooowwwwwwwnnnnnnnn. When you run, start off slow, keep your heart rate under control and just run slow. Youll be able to build strength, endurance, and improve form running at a slower rate then trying to run close to race pace all the time during training (speaking from experience on that one) About the losing weight, yeah once you get some of the lbs off youll be able to perform better in your workouts so stay focused in that aspect. Dont go as far as you can all the time. Work off a preset starting point (1-2-3 miles, whatever you choose) and add 10% a week. Make sure you stretch, a lot, to keep from tallying up injuries at your local doctor. Oh yeah, HAVE FUN!!
4
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51 days
oharab posted 7 weeks ago.
Problem is, at 6ft anything less than 6mph is walking, which doesn't feel right, somehow!
I'm going to try and follow the beginner's olympic plan (http://www.trifuel.com/triathlon-training/Olympic-Triathlon-Training.php) so running 3-4 times a week.
I've had a very stop-start history with training, it doesn't take much to demotivate me it seems, so I'm hoping a training schedule will give me a bit more discipline and make me stick with it. That's the plan anyway!
What I'm after is enough training over the winter to enable me to run the whole run leg. I guess that I need to step back a bit to meet that goal.
4
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51 days
oharab posted 7 weeks ago.
CadenceGuy wrote:
Make sure you stretch, a lot
Actually, that's a good point. I'm not very good at this (ok, I admit, I don't stretch at all! :()
Can anyone direct me to a decent post-exercise stretch routine? As I said earlier, I need a plan that I can stick to!!
1008
Member
1193 days
PJT posted 7 weeks ago.
oharab wrote:
Problem is, at 6ft anything less than 6mph is walking, which doesn't feel right, somehow!
6mph=10 minute mile=a very decent pace for slow, beginning running. I would suggest that you can actually go 10:30 or even 11 and still be at a jog pace. Just do that with alternating walk breaks as suggested above. Do that 3-4 times a week this winter, with cross training on 2 other days, and you will cover 5k no problem in a sprint next season.
Oh, and ignore the numbers on the treadmill. They often do not translate to reality.
221
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77 days
jnrice posted 7 weeks ago.
oharab wrote:
Problem is, at 6ft anything less than 6mph is walking, which doesn't feel right, somehow!
Problem? If I could walk 6mph I would be stoked. It amend my previous statement building up/ walk breaks are probably a better idea. Look at it this way, if you think walking is slow and doesn't seem right try having messed up knees (had those for YEARS) from pushing to hard to soon. It's all about listening to your body and knowing when you should take it easy so that you can run another day.
4914
Member
1716 days
beads1985 posted 7 weeks ago.
Check out Jeff Galloways site for advice on run/walk training http://www.jeffgalloway.com/
Do this until you have built up a good base. Don't push it, or you will get discouraged.
If you do it right you will get your base and build confidence and feel better.
Good luck!!
Nothing to it, but to do it
10
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155 days
AlwaysTri posted 7 weeks ago.
Hi fellow Newbie,
My first season was this past one. I've always been involved with sports and running before but training/running for triathlons was a total different workout on my body. I'm just curious how water are you drinking and when are you drinking it? Why I ask is, you should be drinking most of you water the day before you run, so your body is hydrated and you don't get sick. If you are dehydrated you won't perform well during run and your muscle won't be able to improve. Therefore, making your body work harder and not seeing the benefits that you would like. The day before you run drink a mixture of half water and half electrolytes to keep your body balanced, and make sure you drink enough fluids when you're done. Keep working on running slow and pacing your self. Good Luck and have fun!
4
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51 days
oharab posted 7 weeks ago.
Ok, taken your advice & had a gentler session. 30min on bike @ 130bpm then 20x 1min walk & 1min run.
Heart was still going up to 170 during the run, but was coming down to 140 by the end of the walk. I'll keep it gentle and build up.
@AlwaysTri: I don't drink enough, that is something I need to work on, not just for races, but in general. In fact nutrition in general is what I'm gonna have to sort out over the winter, else I'm not gonna keep any weight I lose off.
I only joined this forum 3 hours ago & it feels nice already! Hopefully a virtual team will help me achieve my goals!
Ben
19
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117 days
mwconstruct1972 posted 7 weeks ago.
FWIW I wouldn't worry about weight loss too much. It will work itself out over time if you stay active. As your workouts increase your calorie needs will increase as well. It is another listen to your body issue. You have to keep the engine fueled. Do not neglect the amount you eat, but be mindful of the types of food and timing of your meals. One of the benefits of a healthy training schedule is lots of good food. Good luck.
Strange how laughter looks like crying with no sound. Raindrops taste like tears without the pain. Queensryche
1821
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1079 days
tri-ac posted 7 weeks ago.
Take a look at:
Jeff Galloway's "Book on Running"
& the FIRST book (by Pierce, Murr & Noss), "Run Less, Run Faster"
The Galloway book is great because it covers a wide array of topics.
The FIRST program seems particularly suited to triathletes because it's focused on 3 runs/wk + cross training. But you need to do a bunch of base to get ready for the programs since they are more intense, emphasizing pace over volume. They do have the requisite base building program in chap 3.
i just got these from the library as i think about rebuilding my run this winter.
Maybe your library has these or similar books to help you out?
Adam
Tri-ac
24
Member
996 days
Hawkeyenfo posted 6 weeks ago.
Great ideas here! As a Clydesdale myself, I started at a VERY out of shape 6'2" and 276 lbs. Took a while to get there but, although I could still run and pass all of the military tests, it was tooooooo much weight! One day, I tweeked my back on a run and I realized that I needed to do something else to lose the weight and get into better condition. I swam back in college and began swimming again when my back recovered. Addtionally, I changed my diet (read, eliminate the junk and empty calories).
Two biggest benefits:
- Between swimming 5 days a week and the better diet, I was able to shed 48 lbs in about 8 months!
- With the swimming, my aerobic capacity become MUCH better and, along with the weight loss, I could run/jog again.....MUCH easier than before.
Depending on when your target triathlon is (I believe you need a target to train towards or you will not stick with it), you may be able to do much the same and put the swimming ahead of the running.
Good luck!!! And, commit to a target triathlon now!
FLY NAVY !!!!
whilst not exactly a complete newbie (I've done 3 triathlons so far in the past 2 seasons, all sprints, all badly) this is the first time I've really decided to go for it and prepare for next season properly.
Apart from not being able to swim very well (I can breast stroke plenty well enough, but I'm hoping to get some coached sessions over the winter for my crawl), my main weakness is the run. I've never been a runner, never been able to keep going.
I'm currently able to run just over a mile @ 6-7mph on the treadmill, but my heart rate goes through the roof & hits 190+ & I'm breathing out of my rear.
Should I be spending time walking & keeping in my "aerobic zone" and allow my body to get better, or am I going to get results from running for a mile, then walk for the rest?
Looking at the range of training plans out there, they all say things like "run for 30 mins", but I can't really do that yet.
I'm in the process of losing weight (185cm & 95kg down from 104kg), so as I get lighter, I'm sure it will help, but I'm at a loss of how to train to allow me to complete a full triathlon next year having run the full distance, rather than run out of the transition & walked the majority of the last leg!
Any thoughts or helpful hints would be appreciated.
Cheers
BEn