The smug answer is “just run” unfortunately like most things in life it’s not that easy. In fact, once you have made the decision to start running and have a concerted effort at it, those early runs can be the hardest runs you ever do.
So with that in mind. Go slow and I mean slow. A common mistake is to start running and after a few hundred meters it feels easy so you naturally increase the pace slightly. Then you find your lungs burning this pain seems to increase because most people who start running are doing it at as a New Years resolution and as such it’s usually cold ( sorry Southern Hemisphere people) the cold gets deep into those tubes and it stings. Then the legs start to feel heavy and sometimes you get a searing pain in one of the shoulders. You stop and that was horrific. You do the same thing the next day hoping this time it won’t be so bad however, it’s worse. Those heavy legs are stiff from yesterday’s efforts. A lot of people give up because the harsh reality is as I said at the start is running or starting to run is hard.
So go slow and stay slow. So slow in fact it will feel too easy. It needs to stay that way for at least a week maybe two. If you want to walk then walk. Paula Radcliffe the current world record holder for the women’s marathon often walks when out training on her slow runs. So don’t ever feel like you are being lazy or not doing it “right”.
I have started and restarted running numerous times over the last 20 years. Unless you are the most dedicated person in the world then this starting restarting is going to happen. The principles still apply start slow and stay slow.
Below is a running schedule for beginners. Like all these things they are not set in stone and should simply provide a framework for you to use. Life will get in the way of your running but don’t let it stop you in your tracks. Just start from where you left off.
Click here to download the schedule.
Feeling Self Conscious
If you’re a bit embarrassed to go out running and worry what people think then always remember you’re the one taking control and doing something positive. If you have a friend that’s willing to go out on a few runs ask them to join you. Ultimately though you want your runs to become imbued in your everyday life. This feeling of self-consciousness will simply wear off after a few runs when you see how much you are left alone.
The date of my first marathon in 2017 is 12 weeks away from the 1st of January. So I have to start…..now! I use these long schedules as a framework to base my training around. I have learnt over the years that I cannot comply with the schedule exactly because life will, of course, get in the way. I am going to catch a cold in those 12 weeks or some sort of injury. Something will get in the way and I will miss sessions. I don’t try to catch up by doubling up on a session, I pick up where I am and carry on.
Below is the basic framework of my schedule. Although this is a 16-week plan, I have been training and will continue to train throughout December anyway. On some of the days off, I will cross train with some swimming sessions and circuit training. I’m at the stage where I need to rest between runs because of fatigue and general wear and tear.
I’m looking forward to a great start to the New Year.
All runners eventually build up a good stash of medals. I have always put mine in a basket that sits on a high shelf in the kitchen. Recently I got them out. I also have a lot of t-shirts and I use them for training runs. In another cupboard in the kitchen I keep the mugs you get in some races.
The hardest earned medal or the most I have suffered in a race medal is the worst one. It’s made of wood. Feels cheap and it’s to big. This was for the Glen Coe Marathon. My favourite is also a non medal. It’s a round piece of slate that I got for the Snowdon Marathon.
I’m going to get out all my t-shirts and wear them all along with the medals to my next race…………I’m not.
This has to be the perfect weather for trail running in. It’s cold, no wind and the ground is slightly frozen. After work, the sun is about to set and I managed to squeeze in a quick 3 miler. It may have been short but this is one of the best runs I have done this year.
- This Month – 65.4 Miles
- This Year – 550.3 Miles
If you’ve ever been tempted to save money by buying those bargain trainers at the supermarket along with your pint of milk, then you might want to read on. However you choose to keep fit – by running, walking, or just putting in cardio and weight hours at the gym – a proper sports shoe is essential.
You’ve probably had blisters from walking even short distances in ill-fitting shoes, but inadequate sports shoes can go beyond blisters and cause damage to your feet and ankles. If you don’t want to completely derail your fitness regime, it’s time to go shoe-shopping.
All shoes are not created equal; if you’re a runner, look for a running shoe that has inbuilt shock absorbers, and look for runners’ socks as well, with compression support around the instep and a double layer that won’t irritate your toes and heels. For exercise classes with a high aerobic content, look for lightweight shoes which will cushion your feet and stop them getting tired. If you vary your workouts to incorporate a lot of different exercise types and sports, look for shoes specifically designed to protect your feet and ankles in a multitude of ways. Walkers are also a special case; the type of terrain you exercise on the most will determine whether you’re looking for a supportive trainer or a proper walking shoe or even boot.
As with any other shoe, go shopping for your workout footwear late in the day, as that’s when your feet are largest, and don’t forget to take a pair of sports socks with you so that you’re getting the same foot feel as when you exercise. Unless you’re looking for a martial arts shoe, make sure the sole isn’t too flexible, otherwise you won’t get adequate support from it. Also, your shoes won’t last forever – if you’re working out three to four times a week, your sports shoes are getting quite a hammering. A good rule of thumb is to replace them twice a year.
Foot injuries don’t just come through poor-fitting sports shoes; it could be that you have underlying issues – even just corns, calluses and bunions – that are exacerbated by the wrong kind of shoe, and need more than just a few corn plasters and a trip to a podiatrist. If you have other musculoskeletal issues, such as patches of arthritis, or back pain, you might be even more in need of specialist advice. However, it’s not always easy to get to see your doctor at a convenient time, and then you might have to wait even longer to see a specialist, seriously cutting into not just your everyday workout regime, but your day to day comfort as well.
To get back to your best as soon as possible, book an appointment at the LBH orthopaedics department. Limiting the time from initial assessment to treatment combined with good advice on recovery will ensure that you avoid future problems.
Training for the Kielder Forest Night Marathon started today. I have been reading about training at different paces to enable targeting specific muscle groups. I have largely ignored this to my own peril. That ignorance becomes evident whenever I do any sort of endurance race or training. Finally, the penny drops.
So today I went for a slowish plod around the Alwen Dam. Probably one of the most enjoyable runs I have had in years. There is a massive hill at the halfway point and I cruised up this. Usually, I would be blowing out of my arse on this incline. I know I have to mix the runs up with regards to pace but I am my own worst enemy and a complete hypocrite when It comes to training advice. I can talk a good game but I never actually do it. So this hopefully is the start of a more focused and smart training.
I am writing this just after the U.S voted in Donald Trump. The subject matter while essential for the existence of human life does seems to pale into insignificance when compared to the change in the new world order.
Food. The only time I lost a significant amount of weight was when I counted the calories going into my body. I weighed all my food and noted everything down. I combined this with running and in a short amount of time the fat started to drop off. The rest of the time I have been deluding myself into thinking that whatever I eat I just burn off through lots of running. I know this yet I still stuff a white bread, processed cheese with salted peanuts covered in chill sauce sandwich down my neck at the same time saying in my head “I need the carbs”.
So with that in mind I have gone back to the tedium of weighing food and noting the exact amounts I shovel in my face. So I’m going to add a page to show what I’m putting in my system. You will be pleased to hear I won’t be making notes of what comes out. This is more for my own motivational purposes because like this blog about running, It is a tool that makes me run. So like a small side blog I’m going to note and list my intake.
Donald Trump! Ffs!
- This Month – 19.5 Miles
- This Year – 504.5 Miles
A man ran this race in a mankini and I laughed like a fucking drain. You could hear the laughing coming through the crowd as he made his way to the front of the start line during the bullshit briefing. It was cold. UK cold, just below 10. Dark hence the night run. I ran a half marathon here a few weeks ago and I died. I was looking forward to this. I love running at night. The crowd was buzzing, the atmosphere was great. Then they made us run up a massive hill at the 4 mile point. It’s called Pale Hill or Old Pale Hill but we all know it’s an elevated every meter is a fucker to run up hill. That’s what it was.
The medals are always great from these events and I loved every mile. I am going to try to get my body in shape so I can don a mankini in a race before I die.
- This Month – 16.5 Miles
- This Year – 501.4 Miles