So I'm just putting out some feelers for some advice on running for beginners. I have just signed up for the annual Vancouver Sun Run which is to take place in downtown Vancouver on April 15th.

So far I have been alternating between fast walking and slow running on my lunch hours at work, and about 4 times a week I go to the track and run 1/2 a lap and then walk 1/2 a lap for about 7 laps of the track. My goal is to be able to run the entire 10k (approximately 6.3 miles) for the race. I have worked it out and I think it is equal to about 25 times around a standard size track.

Is this a reasonable goal? I would gladly accept any advice you have to give! I am in decent shape, as I walk (very fast up and down large hills) everyday for at least one hour. But I have never been fond of running. But over the last 8 months I have made a number of healthy changes to my lifestyle and I have decided that I want to be able to run for an extended period of time without feeling like I am going to die!!

On the plus side I have lost 18 pounds since August and I have a ton of new energy!

YOU GO GIRL! :woohoo:

Alright, I can't actually give you advice since I don't run...But I can tell you that I like your attitude towards this goal!


YOU ROCK! :urock:

Hi, CS. I'm a runner, and I don't know if I can give you professional advice, but allow me to share with you what I did to get myself back into running shape.

(1) Stretch. Enough said.

(2) Don't push yourself in the beginning; reading what you've been doing so far is great!

(3) Build up your endurance while running; I see that you're doing run/walk intervals; if you continue to do that, gradually lengthen the distance of the run while shortening the distance of the walk; until you're walking less and running more

(4) It's all in the breathing; I usually walk at a fast pace for 2 minutes prior to starting my run, and then only at a half-jog for about 5 minutes after that, before going at a comfortable, yet fast pace; doing this gradual speed-up allows your breathing pace to normalize with your running pace; i've read somewhere that if you're able to converse with a running partner without losing your breath, you've achieved good running breathing

(5) Gradually build your speed; even though I used to run 7-minute miles in the past, I started out by running 15-minute miles, then 12-minute miles, and recently, down to 10-minute miles; this went on for several months; the reason this is good is, while it may be okay to run at a slow pace throughout the 10k, if you can finish faster, you wouldn't have to worry about 'endurance'

(6) Cooldown, by walking another 10th or 15th of a mile after a run; this will prevent your leg muscles and joints from locking up

Lastly, congrats on losing 18 pounds, sweetie! Since I started running again at the end of October, I'd lost 15 pounds. Now, let's see if I can pass that Snickers bar again without swiping it...

Hope this helped! :smile:

Thanks for the kind worlds, Elliottcat :D

EY, thank you so much! That is exactly the kind of advice I am looking for! I'm off to go buy a new ink cartridge for my computer today, so I will print out what you wrote for future reference.

I did a google search for "running for beginners" and I did get some good advice, but I wanted to get some info from "normal" everyday people too. Seems all the sites set up for running on the net are by professional trainers and they want you to follow a strict chart that shows you what days to run and for how long etc. I'm just gonna do this at my own pace!

I've also put aside $120 of my next weeks pay for some GOOD runners. I think I will head to a few specialty stores to purchase them. I just don't trust going to a place like Footlocker or Sportcheck where all the people working there are high school students. lol.

In the weight department, it's great! I just started a new job a little over a month ago, and everyone has been noticing that I am shrinking! I love it :). I might even motivate a few of the others at work to join me on my lunch time exercise regimine too. There are about 4 people at work who have entered the 10k sunrun for the last 3 years so at least I will have them with me, although they are now very serious runners, so I don't think I will be able to keep up with them this year. Maybe next!

CS, in terms of good runners, if you live in an area that is fortunate enough to have a "NikeTown", I would suggest that you visit their footwear section. No one works at NikeTown who doesn't know their product. Find out what they would recommend-- be honest with your present training regimen and future goals. Then, get the product info and try to buy it cheaply elsewhere (i.e. Nike Factory Outlet, wholesalers, etc.) Good luck! My first fun race is in March, where I'm running a 5k followed by an 8k--on the same day! I'm nuts... :smile:

You are nuts, EY! lol

I have developed a problem over the past several weeks. I get this horrible pain in the muscle (?) located on the outside of my lower leg. It only flares up when I am walking fast or running and then disappears about 5 minutes after I stop. It's so painful I can barely walk. It's really screwing up my plans. I made it around the track 8 times tonight before the pain got so bad I had to hobble home. At first it felt like a burning rubber band was twinging along the side length of my leg, but now it is that plus some serious pain!

I looked on the net and I think it might be swelling over the tibialis anterior muscle and the advice I found was to go see a Sports Injury Doctor. I guess I will try ice and ibuprophen. *Sigh*.

I am going to "Runner's Den" on Friday (payday). They only sell running supplies and they have you bring in your old runners to see the wear patterns on them. And, they get you to walk for them too. I will look up Nike Town too, although I don't think I have heard of one here. But who knows, I don't venture out shopping all that much. Ok, well I do shop a lot - I'll admit it haha.

Good luck on finding great runners! And, I hope that the pain disappears for good. :smile: