How can I slowly start running again?

My first run back this past March after taking ~9 months almost completely off after graduation was 2.5 miles in 21:43. It took me a month before I could make it longer than 4 miles or much faster than 8 minute pace. Now I'm consistently at 70-80 mile weeks and probably in better shape than I ever was in college.

You've got to start somewhere.

I had periods of time where I started again and literally started with 1 min. at a time with 1 minute walk etc. until I did a certain amount. I might start doing 2 x 100m strides twice a week after getting to 20 consecutive minutes 5 days per week. I'd start at a slow pace slightly slower than what you think you run as a regular pace.

wingading wrote:

I had periods of time where I started again and literally started with 1 min. at a time with 1 minute walk etc. until I did a certain amount. I might start doing 2 x 100m strides twice a week after getting to 20 consecutive minutes 5 days per week. I'd start at a slow pace slightly slower than what you think you run as a regular pace.

This.

I am an old guy who has been a runner for 35 years. Just started up last week with 1 minute on and 2 minute walk. This week doing 2 min. on with 2 min. off and a 8-12 minute jog at end. Plan is 12 weeks of gradual increases to get to 30 miles/week. Of course, you are MUCH younger than I so your progression may be quicker. I would just caution you to do too much too fast.

GOOD LUCK!

to NOT do too much too fast.

Startrunningagain4076_ wrote:

Last year (senior year) I was a 3:55 1500m and 8:40 3000m runner in High School. I was in the best shape of my life. Over the summer though, I took a job at the local mcdonalds, and ended up taking late night shifts and eating lunch and dinner that consisted of burger and fries. I slowly became in worse shape. Now that I'm in college, I basically pig out on cookies, chips, fast food, candy, soda, etc.

I want to start running again, and get back to the shape I used to be in. How should I start off?

Commit to six weeks of running every day. Buy a notebook and keep a log so that you'll feel guilty if you have to log a zero. Start by running 15 minutes easy. Bump the time up or down as you feel, but get out the door every day. Don't worry about "workouts" or anything like that now. At first, your sole goal should be to run a little every day.

If you make it to six weeks, then come back and we'll provide guidance from there.

And cut out the soda. That shit is not good for you. If you need convincing, go to the local stores and see who's loading up on 2-liters.

Thanks everyone. Should i do any resistance training to add to the easy runs?

You already know how to run. What you are lacking is motivation.

Startrunningagain4076_ wrote:

Thanks everyone. Should i do any resistance training to add to the easy runs?

One thing at a time. First get back into the running habit.

Start doing some easy 10 minute runs, to the point where you're not sweating too much. Then once those become easier make it 20 minutes. Then move on to 30 when those become easy. Work up to 40 then start making the runs a little harder. You may feel inclined to start these 10 minute runs hard in order to make up for the time you spent pigging out on stuff, but don't. You'll most likely just find it un-enjoyable after a week or so and give up on it.

That's Great! Thanks for posting!

Okay what you do is really simple, it may be difficult but it is simple. Here it is:

Slowly start running again.

Before you start running, I would address your dietary issues. Start eating more fruit such as bananas and skip the burger and fries and soda. Or have diet soda if you have a sweet tooth. Some people may mock it but bodybuilders have a little secret and that is diet pop. After a meal it's like desert but it has zero calories. I'm not going to address claims that it has artificial sweeteners. Your diet is bad anyway.Start running about 15 to 20 min EVERYDAY, without fail. If you experience any pain, take one day and try again the next. Make sure you have brand new shoes. The brand or type don't matter. You could probably just run in your street clothes but make sure your shoes are not your old ones that have been sitting under the bed.After a few weeks at 15 to 20 min, try adding 5 or 10 minutes per day and gauge how you feel. Do not measure your distance or pace. Simply run for time. Run around the block or on the school's track (if they have one).When you get up to 45-60 min everyday, come back and we'll go from there.

Startrunningagain4076_ wrote:

Last year (senior year) I was a 3:55 1500m and 8:40 3000m runner in High School. I was in the best shape of my life. Over the summer though, I took a job at the local mcdonalds, and ended up taking late night shifts and eating lunch and dinner that consisted of burger and fries. I slowly became in worse shape. Now that I'm in college, I basically pig out on cookies, chips, fast food, candy, soda, etc.

I want to start running again, and get back to the shape I used to be in. How should I start off?

As another poster mentioned, you sound like you are lacking motivation. If you like running with people, consider joining the club team at your college or some other running group. Having someone counting on you to show up makes it much easier to get yourself going everyday.

Step1: start

Step2: slowly build up

Step3: stop eating junk food

Step4: get better at trolling. Who runs 1500/3k in HS (in the states)? A 3:55/8:40 guy, while not a total stud, is good enough to get in most programs as a walk one. Also most 3:55/8:40 guys ran enough that they'd know how to start slowly, and would not have stopped just because they got an late night shift at McD. They'd be running hard to try to make a team somewhere.

3/10*

You got lots of serious responses on a clear troll attempt.

put one foot in front of the other...

https://www.youtube.com/watch?v=OORsz2d1H7s

Troll attempt? Has anyone here read on cognitive distortions?

Oregon is one state that runs the 15/3k in high school. I'm not sure how many other states do that.And I have met many talented high school runners that really don't know how to train by themselves, they have just been lucky to have great coaches and teammates to push them along.

blotto wrote:

Step1: start

Step2: slowly build up

Step3: stop eating junk food

Step4: get better at trolling. Who runs 1500/3k in HS (in the states)? A 3:55/8:40 guy, while not a total stud, is good enough to get in most programs as a walk one. Also most 3:55/8:40 guys ran enough that they'd know how to start slowly, and would not have stopped just because they got an late night shift at McD. They'd be running hard to try to make a team somewhere.

Just start out slow and start eating healthy food again. Try to get enough sleep especially in the beginning or when you increase your mileage. Check this blog post for more information:

http://www.therunningmate.run/?p=35