Any Runners? (10K or marathon)

[brutusbabe]

I am preparing to run in a 10K in the spring. As a trainer, I have a plan to prepare for it on paper. I would love advise, suggestions, ect. from those of you that have ran 5K races or more. And if anyone wants to run with me in the race, let me know. Its in Cleveland during the Cleveland Marathon.

EDIT: I should mention I am not a real runner, sprints, a mile here and there (I get my cardio from cardio classes and the EFX), so treat me as a beginner.

[scooter1369]

That's awesome, 'babe.

As owner of great buckeyes, this thread may interest you before you start that run...

[brutusbabe]

Originally Posted by scooter1369

this thread may interest you before you start that run...

That was hilarious, but yet informative.

[MolGenBuckeye]

If you haven't done so, get fitted for a real pair of running shoes. I've had my best luck at FrontRunner down on Lane Ave. Other good stores I've been to are Fleet Feet up by Polaris, and Second Sole in Gahanna.

Make sure you slowly work your way up to the longer distances, or you'll get hurt. Sounds like you have a plan that probably takes that into account.

Try to get a little variety in your training runs. I generally do a longer run on the weekend, then some mix of shorter, faster runs during the week.

[Adam Locked]

I run distance, Track & Field and Cross Country, at my University that I attend right now. If you're interested shoot me a PM I can give you a few links of training programs on various running websites or some suggestions if you like.

MolGenBuckeye gave great advice. Get a new/good pair of training shoes. Do a 'longer distance' run on the weekend, and do smaller recovery runs during the week with some infield sprint/strides.

Do you have a goal time that you're trying to set, or just finish?

[CCI]

you go girl.
I made All league in Cross Country in High School
start out slow with a couple miles a day then build up
get good stretches in before and after you run,.

[Taosman]

Sushi is the racer to talk to!
She's been running for years.
But, I think like most endeavors, it's your mental preparation that will be most important.
Mental toughness, you have plenty of that!

[Steve19]

The legendary Dr Tim Noakes suggests that the minimum training required to run a race is to (a) run twice the distance of a race for four weeks prior to the race and (b) to run half the distance of the race. With a short distance such as 3 miles, you should probably do at least twice the minimum.

Three miles is a pretty short race and, while you will need to build some endurance, speed is also important. Try to get one or two days of fartlek runs in (http://en.wikipedia.org/wiki/Fartlek). You might find it helpful to make your speed training days the days you work on a track and run one quarter mile fast and the next at normal pace. If you are in a flat place like Columbus, then you are at a bit of a disadvantage.

Hill climbing is a good way to build speed and endurance and there really is no substitute. The neighborhood around Cooke Road, between High Street and the Olentangy River, has some good hills for training. Stadium training is a very poor second alternative and can do damage to your knees.

Take two days off of running each week. Warm up and warm down. Stretch well before you run, at least ten minutes.

[ScarletBlood31]

I ran a 10k race last year, and it really wasn't that bad. I had barely ran more than a couples miles at a time before that, but had been in good shape from football/wrestling. I think the point I'm making is that as long as you continue to stay in shape with running outside/treadmills, and maintain your health you will be fine. Also, cut out on the fried foods, soda, and sugar when you can. You don't have to go completely without any of them, but you'd be surprised at how much getting a water instead of a coke, or deciding to go to subway instead of mcdonalds can help you.

[bkochmc]

Another former runner here... I've been "attempting" to get back in shape myself. I've set a goal of running a 5K in less than 21 minutes by the end of this year... a far cry from what I could run in my "glory days"

A few tips I can give:

• If you haven't started training yet and do not have any sort of running base, start with 2 miles or 20 minutes for two days in a in a row, rest a day, then repeat. This will get your body used to the stresses of running.
• As a rule of thumb, try not to increase your workouts by more than 10% each week. Doing more than that can cause injury.
• With the above principle in mind, since you are training for a 10K try to work up to one run at least as long as your race. That way when you are running your 10K you will have a good endurance base.
• If you are targeting a specific time, hill and speed workouts are a great tool.
• If possible try to run on non-pavement surfaces a few times a week (grass, wooded trails, gravel, all-weather tracks, etc.). This helps prevent injury as those surfaces "give" a bit more and absorb some of the constant pounding of your feet.

Also, here's a site to check out:
http://completerunning.com/archives/.../learn-to-run/

[MolGenBuckeye]

Originally Posted by Steve19

The legendary Dr Tim Noakes suggests that the minimum training required to run a race is to (a) run twice the distance of a race for four weeks prior to the race and (b) to run half the distance of the race.

By twice the distance of a race, do you mean in one run? Or total miles for each of those four weeks?

[brutusbabe]

By twice the distance of a race, do you mean in one run? Or total miles for each of those four weeks?

In one run.

I have been shopping at Front Runner for years. My 9 y/o gets her running shoes there too. I have 30 weeks, so I will be working at it slow. On the off training days I teach step and conditioning classes so I will be getting plenty of crosstraining.

Thanks, Steve19. I have read the Dr.'s information and it is a bit different for a 6.2 (10k) race than a 3.1 that you suggest but definitely great info.

[bkochmc]

Originally Posted by MolGenBuckeye

By twice the distance of a race, do you mean in one run? Or total miles for each of those four weeks?

It means twice the distance of the target race in one week with one of those runs being half as long as the target distance. In babe's case she should shoot for being able to do a 20K-week four weeks prior to the race with one of those runs at least 5K.

[LoKyBuckeye]

congrats babe... I get tired driving 10K

[Steve19]

Originally Posted by bkochmc

It means twice the distance of the target race in one week with one of those runs being half as long as the target distance. In babe's case she should shoot for being able to do a 20K-week four weeks prior to the race with one of those runs at least 5K.

Yep. That would mean a minimum total of 20k a week and at least one run of 5k in each of the four weeks prior to a race. That is good enough to ensure you can run without being hurt, for most runners.

My suggestion is to do a bit more of that and some speed training, if you want to do well in such a short race.