New to running (planning and recovery)

Pookie Bear

Pookie Bear

Pookie Bear

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Joined
28 Jun 2006
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Newcastle upon Tyne
Hi,

I'm new to the whole running thing, but I am looking for some advice on planning and recovery.

A little background - fairly big guy (6'1), large build, working on getting my weight down over the last five months (2st 5lb down, to 17.5st), have been gym'ing it 3-5 times a week. Since the diagnosis of a rare form of cancer in my immediate family, I have decided to take up running with the ultimate goal of running for the relevant foundation in the Great North Run in 2011 (already on their list!). so that's my goal, I would like to lose weight on the way, but not compromise too much on strength and build (I do like having a little bit of muscle :D). I have overcome calf lock-ups which I always used to get when running on anything other than grass (from my rugby days) and anterior shinsplits (which is a bit of a miracle - not sure how that happened, as they used to virtually cripple me just from walking a mile!).

So, eight weeks ago I started running - first run, 600m before virtually dying on the treadmill. I have been gradually increasing the distance, not the speed, till I can now run 5km, at 9km/h without stopping (have managed it a few times in the last ten days). My issue is that my runs are unplanned. I tend to run and then immediately afterwards do my weights. Because it's taking me a couple days to recover from a long run (long for me!), I am now doing my weights less often. I read the running plans (such as that in the big thread on here) and they all talk about running five times a week with a variety of runs - there's no way I can handle that! I have not run since Sunday at the moment due to little pains in my thigh and knee which only appear after running (not during), so I'm hoping a little rest will resolve them.

Anyway, my request for assistance is with regards to putting together a plan and also advice on recovery post-run to decrease the time it takes for me to be ready to run again (and consequently, get more weights done).

Thanks for any advice you can offer.
 
I'll tell you what my ultra distance coach taught me. After a run, lots and lots of un-weighted squats, and then a cold bath. Works wonders.
 
I just started running bout 6 weeks ago. I am pretty big but not quite as big as you (15st). First month i managed just under 100miles, but probably over did it as some days i could not even get upstairs my knees were so bad. Did 3m most days and doubled up on weekends and the odd week day.

But for me the best thing i did was run out and not on the treadmill, when i used to do rugby and american football i always did it on the treadmill and results were always slow and boring. I was doing 7.5mph on the treadmill as soon as hit the road was only doing 5.5mph but now upto 7mph.
 
myasics.com is alright for coming up with a plan.

I run 3-4 times a week, thing to remember is everyone is different, so you need to work at level you're comfortable with. I'd suggest doing a bit of road running too, so you get used to running on concrete.
 
robotCocks said:
and the disadvantage of it is it's not actually like *real* running where you actually have to propel your own bodyweight forwards, against resistance
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Ive seen it recommended quite a a lot that you put the incline up to 1-1.5% to try and recreate this if you really must use a treadmill
 
robotCocks said:
and the disadvantage of it is it's not actually like *real* running where you actually have to propel your own bodyweight forwards, against resistance
Click to expand...
I'm well aware of this, but as with most things, the ability to simplify things, and remove certain obstacles makes it much easier to work on technique, which helps everything.
 
I think it's just time. My experience is I could run 5km but it would slaughter me afterwards for a few days. I dropped my distance and ran 2.5km, which would leave me enough reserve to continue the rest of my regime. Now I've been at it regularly for some time I can run 5km at lunchtime and not really feel it. I think it's just a matter of getting the strength up in the right places.
 
Thanks to everyone for their comments.
Jonny69 said:
I think it's just time. My experience is I could run 5km but it would slaughter me afterwards for a few days. I dropped my distance and ran 2.5km, which would leave me enough reserve to continue the rest of my regime. Now I've been at it regularly for some time I can run 5km at lunchtime and not really feel it. I think it's just a matter of getting the strength up in the right places.
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A quick follow-up on this one:

So, in your case, you dropped to half standard distance and that's helped your endurance in general? I've been increasing distance, but I'm wondering if perhaps doing one long-distance a week, then perhaps trying some shorter distances at greater pace might be more conducive to quicker recovery - or are your shorter runs at the same speed as the long ones? My biggest issue is the fact that cos I'm knacked from the long run, I just don't go to the gym!

Ran 6km this morning - feel good now, but tonight might be a different story :D
 
I have been running again for a good while and i think it is important to get to know your body. Taking part in (and completing!) the Great North Run is ambitious, but if you are dedicated in your trainning should be a more than attainable goal. You should certainly start keeping a diary of your running and try to plan your exercise round this. You may find that in order to reach your goals that your running will have to take priority over your weights... I would never advocate running when injured but sometimes it is ok to run if you have the odd ache or pain. Being new to running you'll probably get these quite often and a little bit of soreness/stiffness should not necessarily stop you from trainning, even if you have to reduce the intensity/distance a little. It is of course important to be able to differentiate these from an injury or something that could lead to injury so get to know your body and ere on the side of caution.

As for treadmills Vs. road/path running, both have their place for reasons already mentioned. I much prefer road running but with winter just around the corner having access to a treadmill is great for those cold nights when it is chucking it down yet you still want to train.

Congrats on running 6km! You'll probably find running to be all about levels and plateaus.. Breaking through plateaus in terms of distance/times can be quite hard sometimes but if you keep doing the right things it will happen. I guess the next step will be to try to run 8km, after that there is 10 km, after that 10 km in under 1 hour... Keep setting yourself goals to work towards. I am trainning up to half marathon distance at the moment and started out doing 2 mile runs 2-3 times a week. I have recently been doing 6.5 mile runs 3-4 times a week for the past few months. I now feel I am ready to increase the distance as i still have a fair bit left in the tank at the end of each run. Best of luck and keep updating us!
 
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Pookie Bear said:
Thanks to everyone for their comments.

A quick follow-up on this one:

So, in your case, you dropped to half standard distance and that's helped your endurance in general? I've been increasing distance, but I'm wondering if perhaps doing one long-distance a week, then perhaps trying some shorter distances at greater pace might be more conducive to quicker recovery - or are your shorter runs at the same speed as the long ones? My biggest issue is the fact that cos I'm knacked from the long run, I just don't go to the gym!

Ran 6km this morning - feel good now, but tonight might be a different story :D
Click to expand...

If you're specifically training up towards something, then you should come up with a structured plan, these usually consist of 2-3 short runs and 1 long run each week, increasing by say 10-15% every 2 weeks.
 
Pookie Bear said:
A quick follow-up on this one:

So, in your case, you dropped to half standard distance and that's helped your endurance in general? I've been increasing distance, but I'm wondering if perhaps doing one long-distance a week, then perhaps trying some shorter distances at greater pace might be more conducive to quicker recovery - or are your shorter runs at the same speed as the long ones? My biggest issue is the fact that cos I'm knacked from the long run, I just don't go to the gym!

Ran 6km this morning - feel good now, but tonight might be a different story :D
Click to expand...
Pretty much. I could run the longer distance but it would leave me too achy to run for another 4-5 days and I'd risk injury. In fact, I did my knee in eventually. Dropping the distance allowed me to run a couple of times a week, because like you said, the recovery time is short, plus a bit of cycling, and I can run 5km quite easily now.

I think your plan of a couple of short runs and one long one is quite sensible.
 
Pookie Bear said:
I'm wondering if perhaps doing one long-distance a week, then perhaps trying some shorter distances at greater pace might be more conducive to quicker recovery
Click to expand...


This is the strategy I have been advised to take. Like you I'm over six foot and packing on just as much beef and have been roped into the London Marathon next year. It seems a long way off but I'm assured if I stick to my training of one long run ( being increased by a mile a week ish if you can manage it) interspersed with smaller higher paced runs then I might just survive. :p
 
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