Advice on running

[Paperboy]

Evening all, in a moment of weakness I've signed up for a 5 mile run in June. The only good thing I can see at the moment is you get a beer and a slice of cake at the end.

I've not really run a lot since I started playing in goal from pitch in hockey. So today at the gym got on the treadmill set it to 8km/h and jogged/ran for 20 minutes. Got 2.5km travelled, almost a third of the 5 mile distance.

I'm basically after tips to get upto 5 miles.

Do I slowly increment the pace and keep the same 20 minute period, until I can't go any faster?

Or slowly build up the time at the same pace to start with til I get to 5 miles, then increase the pace?

Thanks in advance really want to get it done in under an hour. Being short and over weight won't help, but I've got 4 months to get ready!!

 

[Three]

Evening all, in a moment of weakness I've signed up for a 5 mile run in June. The only good thing I can see at the moment is you get a beer and a slice of cake at the end.

I've not really run a lot since I started playing in goal from pitch in hockey. So today at the gym got on the treadmill set it to 8km/h and jogged/ran for 20 minutes. Got 2.5km travelled, almost a third of the 5 mile distance.

I'm basically after tips to get upto 5 miles.

Do I slowly increment the pace and keep the same 20 minute period, until I can't go any faster?

Or slowly build up the time at the same pace to start with til I get to 5 miles, then increase the pace?

Thanks in advance really want to get it done in under an hour. Being short and over weight won't help, but I've got 4 months to get ready!!

Most of what you achieve will come from within, your determination, desire and will.

Just keep going on the treadmill, some days will be harder than others but week by week you will see improvements that should inspire you.

If all else fails, think about the beer and cake

I won't say good "luck" , I'll say you'll make your own results, so all the best.

 

[sawtooth]

Good man Simon, I'm doing more or less the same on the treadmill at the moment 7-8 km/h for as long as I can.I set the machine to 45 mins but I've not managed to keep the pace up the whole time. I run at that pace and walk the rest when I get tired or too achy, usually 10-15 mins to go. Eventually I hope to maintain the same pace throughout the 45 mins and wont be too far away from 10K if I do that, might then try to run for an hour, hour 15m and so on. Whats the 5 mile run in June? I might sign up for something like this as well.

 

[Deleted member 16999]

Don't rush it, pick a time or distance you are comfortable starting with and increase it no more than 5-10% weekly, ie 20 mins this week, 22 next week etc, slow and steady build up and you'll find the distance will increase as you get faster over those times, make sure you've got decent running shoes and stop or walk at the slighest pain,
4 months is loads of time. i would also suggest you don't run anymore than 3-4 times a week to begin with.
after 3-4 weeks if you feel confident you could try a longer run on the weekend of an extra 50% on top of your daily distance.

 

[Fish]

Most of what you achieve will come from within, your determination, desire and will. .

This.

I've seen so many guys who'd never ran before whilst doing basic training that achieved and over achieved all expectations all from those 3 words.

Good luck Simon.

 

[Paperboy]

Good man Simon, I'm doing more or less the same on the treadmill at the moment 7-8 km/h for as long as I can.I set the machine to 45 mins but I've not managed to keep the pace up the whole time. I run at that pace and walk the rest when I get tired or too achy, usually 10-15 mins to go. Eventually I hope to maintain the same pace throughout the 45 mins and wont be too far away from 10K if I do that, might then try to run for an hour, hour 15m and so on. Whats the 5 mile run in June? I might sign up for something like this as well.

The race I've entered is the Romsey road runners 5 mile beer race. I'd link it but not sure if I'm allowed, just read it's been going for over 30 years :O

 

[sawtooth]

I will look for something like that race a bit more local to me if not I might see you there!

 

[USER1999]

Good for you, go to it.

But.

I don't want to pop your bubble, but running on a tread mill is a bit like running down hill. It's way harder running for real. It just is. By about a third. Even when the ramp is set to 10%.

If you can, get out and run a bit in the real world, rather than just on the tread mill. It's more fun, better for you, in the fresh air, and it's better exercise.

You don't want any nasty surprises on the day!

 

[Paperboy]

Good for you, go to it.

But.

I don't want to pop your bubble, but running on a tread mill is a bit like running down hill. It's way harder running for real. It just is. By about a third. Even when the ramp is set to 10%.

If you can, get out and run a bit in the real world, rather than just on the tread mill. It's more fun, better for you, in the fresh air, and it's better exercise.

You don't want any nasty surprises on the day!

Yes was going to try a few miles Friday evening in the fresh air. Just find pacing myself difficult outside.

Got a route planned for a couple of miles, but if it's hurting or too much there are a few shortcuts 👍🏻

 

[Three]

Good for you, go to it.

But.

I don't want to pop your bubble, but running on a tread mill is a bit like running down hill. It's way harder running for real. It just is. By about a third. Even when the ramp is set to 10%.

If you can, get out and run a bit in the real world, rather than just on the tread mill. It's more fun, better for you, in the fresh air, and it's better exercise.

You don't want any nasty surprises on the day!

I'm not arguing, but wondering why you say that?

Ive asked people about this before and had differing responses.

 

[USER1999]

I'm not arguing, but wondering why you say that?

Ive asked people about this before and had differing responses.

When I started running, I ran for 50 odd minutes on a treadmill 3 times a week. My wife entered a cross country relay race, in teams, and I figured I'd do it too. Only 6 k, so it wasn't a million miles from what I'd been doing. Um, no, it doesn't compare.

I now run twice a week, outside, about 6 miles a pop. Not much, compared to some, but it's what I do. When I stay in China, I run on a treadmill, to keep fit. It just doesn't compare. At all. The machine does so much for you. All you have to do is pick your feet up, and put them down. You don't have to propel yourself forwards, and that's a part of running.

 

[gmc40]

I'm not arguing, but wondering why you say that?

Ive asked people about this before and had differing responses.

The pace on treadmills can be a bit inconsistent due to calibration issues and whilst I've also heard running on the treadmill is supposed to be easier, the frequent suggestion on running forums is to put it on a 1 degree incline.

To the OP

I'd suggest running on the road as soon as you feel confident and also run no more than 3 to 4 times a week even when you are more experienced. I started on a treadmill but it bores me senseless now, there are so many great places to run. It's also too easy to hit the stop button when you feel like quitting. That can't happen when you are 2 miles from home. Up your distance 10% a week and don't worry about times. That will improve as you get better.
Get a decent pair of running shoes also (if you haven't already). 4 months is plenty of time. Best of luck!

 

[gmc40]

Oh and sign up for parkrun. It's a free timed 5k every Saturday morning at 9am and open to all abilities. They are located all around the country. It's a great place to start.

www.parkrun.org.uk

 

[Simbo]

Good for you, go to it.

But.

I don't want to pop your bubble, but running on a tread mill is a bit like running down hill. It's way harder running for real. It just is. By about a third. Even when the ramp is set to 10%.

If you can, get out and run a bit in the real world, rather than just on the tread mill. It's more fun, better for you, in the fresh air, and it's better exercise.

You don't want any nasty surprises on the day!

No real scientific evidence to suggest that the treadmill with 10% gradient is easier, it may feel easier because the belt underneath means your legs aren't having to actually power your body, they are just turning over. Wind resistance factors in. Road running has to factor in weather conditions and surfaces you run on etc. Road running will build far better mental strength.Treadmill running is boring.
If you're a complete novice to get to 5 miles probably try a 6 week schedule or something, run 3/4 times a week I f you can. One short run 1.5 miles quick pace, a medium run 3 miles, medium pace then try a 4 mile at a slow pace, try it for 6 weeks, then add a mile onto it after 6 weeks. Aim for 7/8 minute miles on long run day.
Plenty rest, warm up and down, 5 miles not really that far, you can do it no problem.

 

[Paperboy]

Oh and sign up for parkrun. It's a free timed 5k every Saturday morning at 9am and open to all abilities. They are located all around the country. It's a great place to start.

www.parkrun.org.uk

Unfortunately my golf group plays early on Saturday mornings, which I play in if hockey doesn't get in the way, thinking about it in the summer though.

 

[gmc40]

Unfortunately my golf group plays early on Saturday mornings, which I play in if hockey doesn't get in the way, thinking about it in the summer though.

Definitely worth a go when you can. I did my first one last April and do it every week now. Really look forward to it.

 

[Rooter]

Personally with a target like that, i would get a proper plan in place with the end goal being 5 miles in the time you want.

It would look something like this based on 3 runs per week.

Week 1 - Run 2 minutes, walk 90 seconds. repeat for 30 mins.
Week 2 - Run 2.5 minutes, walk 90 seconds. repeat for 30 mins.
Week 3 - Run 2.5 minutes, walk 60 seconds. repeat for 30 mins.
Week 4 - Run 3 minutes, walk 60 seconds. repeat for 30 mins.
Week 5 - Run 3 minutes, walk 60 seconds. repeat for 45 mins.
Week 6 - Run 3 minutes, walk 30 seconds. repeat for 45 mins.
Week 7 - Run 4 minutes, walk 45 seconds. repeat for 45 mins.
Week 8 - Run 4 minutes, walk 30 seconds. repeat for 45 mins.
Week 9 - Run 4 minutes, walk 60, Run 8 minutes, walk 60, run 4 minutes etc for 45 mins.
Week 10 - Run 6 minutes, walk 30 seconds. repeat for 45 mins.
Week 11 - Run 8 minutes, walk 30 seconds. repeat for 45 mins.
Week 12 - Run 10 minutes, walk 60 seconds. repeat for 45 mins.

Last 4 weeks, just start going for endurance, keeping a steady pace and aim for an hour. If the above is far too easy, increase the run and reduce the walk portions.

This type of training plan is very common in the run 5k/10k training apps etc. Good luck! Important to add a gentle warm up and warm down.

 

[Crazyface]

I've often thought about starting running....but thankfully it soon passes.....

 

[woody69]

Personally with a target like that, i would get a proper plan in place with the end goal being 5 miles in the time you want.

It would look something like this based on 3 runs per week.

Week 1 - Run 2 minutes, walk 90 seconds. repeat for 30 mins.
Week 2 - Run 2.5 minutes, walk 90 seconds. repeat for 30 mins.
Week 3 - Run 2.5 minutes, walk 60 seconds. repeat for 30 mins.
Week 4 - Run 3 minutes, walk 60 seconds. repeat for 30 mins.
Week 5 - Run 3 minutes, walk 60 seconds. repeat for 45 mins.
Week 6 - Run 3 minutes, walk 30 seconds. repeat for 45 mins.
Week 7 - Run 4 minutes, walk 45 seconds. repeat for 45 mins.
Week 8 - Run 4 minutes, walk 30 seconds. repeat for 45 mins.
Week 9 - Run 4 minutes, walk 60, Run 8 minutes, walk 60, run 4 minutes etc for 45 mins.
Week 10 - Run 6 minutes, walk 30 seconds. repeat for 45 mins.
Week 11 - Run 8 minutes, walk 30 seconds. repeat for 45 mins.
Week 12 - Run 10 minutes, walk 60 seconds. repeat for 45 mins.

Last 4 weeks, just start going for endurance, keeping a steady pace and aim for an hour. If the above is far too easy, increase the run and reduce the walk portions.

This type of training plan is very common in the run 5k/10k training apps etc. Good luck! Important to add a gentle warm up and warm down.

12 weeks to run 5 miles? It really isn't that far and unless you are seriously overweight or injured in some way you should be able to jog 5 miles in a couple of weeks max. You don't have to break any records, just get out and run/walk

 

[Aztecs27]

IF you haven't already, please, please, PLEASE go to a proper running shop (or a sports shop that will analyse your gait) and get fitted for some proper running shoes. They don't have to be mega expensive, but you need to have the right type of shoe for your running style. It will save you pain and injury in the future.

Best of luck with the run. 5 miles should be a breeze with a few months training.