Beginner runner tips?

Training Advice/Discussion General

3 years ago 02/12/2021 11:20pm EST

Hey all,

This is my first time running as a sport. To cut straight to the chase, I gained a lot of weight in the past year (I've always been 165-175 range prior) and made a lifestyle change to get back on track in my health during the first week of May. I'm 18, 5'9, and started at 214 pounds, as of today I'm officially 195 and man do I love running as much as I can now, I do have a background of doing MMA, soccer, and tennis my whole life so I do love cardio in general. I know the basics such as mid foot strike, tip toe strike for speed, don't heel strike and be careful with injuries (to not push it) and I've been very strict on following those basics. What kind of, perhaps advanced, tips can some of you guys give me? When I first began on May 11th 2018, I was doing a 12 minute 0.75 mile before I was gassing out. As of today, I can do 2 miles non stop with a 10 minute pace and my fastest mile so far has been 9:30. What else can I do to increase my performance? I am flat footed and cramp up in the back, lower part of my leg every now and then so I am considering getting Asics for comfort reasons. I eventually want to build up to run a 5k, 10k etc..but how fast should I be expecting progress, and what kind of mileage per week should I be doing for someone with my description (I'm still very much overweight)? Where I live its 90 degrees year round till about 8pm and run during this weather specifically so if I ever run at night, hopefully it'll be a breeze. With that out of the way, send any of your guys tips!

3 years ago 02/12/2021 11:28pm EST

re: rashmiqil57

if you haven't already, go to a run specialty shoe store(not a big box general sporting goods store or dept store or the internet) and get properly fitted for shoes.

3 years ago 02/13/2021 8:36am EST

re: rashmiqil57

See if you can get a hold of rcjason. Dude is the premier beginner's coach on LRC. Here's his take on the 'thon, for example:

https://www.letsrun.com/forum/flat_read.php?thread=8172432

3 years ago 02/13/2021 8:49am EST

re: rashmiqil57

I think you need to do more repeats. For a beginner, you can do them about 4 times a week. Stuff like 200s-400s. Sometimes take short rest between reps, sometimes long. I want you to improve your easy pace down to 8:00, and then start doing continuous runs at a hard ~80% effort. That will be your endurance training. Do that, and then reduce your repeats to only twice a week with an 80% run. Once you get your easy pace down to around 7:00, you can start thinking about combining workouts together and increasing workout volume. Like doing a few repeats after an 80% run. If you're already weight lifting, keep at it.

3 years ago 02/13/2021 11:13am EST

re: Sham 69

Sham 69 wrote:
I think you need to do more repeats. For a beginner, you can do them about 4 times a week. Stuff like 200s-400s. Sometimes take short rest between reps, sometimes long. I want you to improve your easy pace down to 8:00, and then start doing continuous runs at a hard ~80% effort. That will be your endurance training. Do that, and then reduce your repeats to only twice a week with an 80% run. Once you get your easy pace down to around 7:00, you can start thinking about combining workouts together and increasing workout volume. Like doing a few repeats after an 80% run. If you're already weight lifting, keep at it.

He needs to just get used to running more, and his easy pace will get faster as the weight comes off. He'll lose that weight quicker by running further, not by running shorter faster. Unless you're saying to do exactly as much distance but all of it fast? Sounds like a good way to injure someone right away. Better to get the body used to running consistently, then add in speed later.

3 years ago 02/13/2021 11:30am EST

re: I highly disagree with this

Running hard while overweight and w/o much of a base, probably the absolute worst advice one could give. Great way to maximize chance of injury.

3 years ago 02/13/2021 12:08pm EST

re: rashmiqil57

it is interesting for me too

thanks for this topic

3 years ago 02/13/2021 4:38pm EST

re: rashmiqil57

I have been running about 3 years now.

I got eager quickly and spent most of my time running hard, doing speed. Developed a stress fracture 9 months after I started.

Agree with the other poster in that you are far better in building up relatively easy miles while continuing to work off some more weight. Then you can go for speed.

3 years ago 02/13/2021 4:40pm EST

re: soontorunamarathon

And I didn't hear you mention your diet. Some can run and the weight just takes care of itself but you are better off cleaning up your diet while you run for the 1-2 punch.

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