I've found that repeating "run legs, run" throughout an entire workout is the key to distance running success. Best of luck.
Oops, the store in Decatur is Big Peach Running and they are awesome. There's another store on Peachtree in Buckhead that is less awesome; definetely go to the one in Decatur. They periodically do two-day running efficiency/injury prevention classes that helped me a lot. The guy who did mine ran cross country at UNC.
Not to sound too condescending, but to complete a three mile run you need to merely run 3-4 times a week and increase your distance. There is no "training" to do that. If you wanted to do a 10k, the same applies. Now if you want to run a 5/10k fast, or do a half or full marathon, then you need to actually follow a program/plan (speed work, recovery runs, running over distance, stretching, etc) /completed 7 IMs.
Not sure if you've treated them or not but I had a lot of success with icing my shins post run and some advil.... works wonders.
Lot of non-former fatasses in here judging. "It's not hard to run 3 miles!" It is if the farthest you've walked in the last 10 years is from the door of a building to the door of your car. #reformedfatass
I really haven't. I was a fat ass, lost some weight and with the weight loss started running, I got discouraged when my legs still hurt even after taking weight off them and just sort of stopped, I'm currently back to moderate fat ass, but I want to make changes after seeing the Chicago Marathon this year and how rewarding something like that could be.
Compression socks/sleeves can help with shin splints, but really you just need shoes with better padding. Icing also helps.
I struggled with shin splints when I first started running too. Constant stretching like Banks suggested combined with the treatment I recommended should really help.
Thanks man, I plan to start doing some light jogging and change my diet to shed some weight that way when winter breaks I can really get going. Appreciate the info.
This too. Heel-toeing is terrible for...well...all of you. Tons of impact, and the impact hits the joints instead of the muscles.
Not fat, but used to always get shin splints until i started getting running shoes that matched my running style and now i haven't had shin splints in 3 years. I do have a nagging pain in my left knee though that seems to flair up whenever i run a lot
Similar problem in my right knee; try icing it for 20 minutes as soon as you get back, and on non-run days do leg lifts and high-knees to build up the muscles that control the knee cap. Worked for me thus far.
marathon runner checking in Get a couch to 5k progrm (there is a decent podcast one for free) and follow it. Run and walk but up your mileage slowly for your knees. Get good shoes and wear them tight. Stretch daily.
This - they have an app for iphone and droid. Did this at the beginning of this year and it works well. My wife and I did it together and she has kept running - ran a half marathon in October.
i mean i used to be pretty active then i messed my knee up and became so scared that i'd hurt it again that i didn't play sports or anything this summer was the first time i had played flag football in like 8 years, i was terrified
I run everyday and a half is no problem for me but I dont know if I will ever have the desire to run a full marathon.
I ran about 4-5 halfs before my full. I wanted the challenge. I ran with 2 others pushing a 13 year old with cerebral palsy. So it wasn't me grinding for time. Pushing the stroller sucked, especially uphill, but the kid kept yelling "excuse me, we're running here. excuse me" made it entertaining for 5 hours.
I started with a couch to 5k program. ran every 5,8,10k I could. a year later ran a half. 2 years ran a marathon. I have a half in Jan that I haven't trained for so I'm gonna start today. Thanks for the motivation.
lots of advice itt so far, so i'll just stick with a couple aspects: you want to run the whole thing w/out stopping, right? well on race day you'll most likely go faster than normal because you're excited, so I'd enter the race having ran up to at least 4 miles non-stop for stamina purposes. to give you a feel, my sunday long run was 12 miles when I was training for 5k's. you want to run it in a decent time? I'd add 1 day a week of "speed work." You can map out a half mile route and run it in intervals. Example: you run a half in 4mins, take a 2min break, then do it again until you've completed 3 miles. Start with maybe just 2 halfs (1 mile). You can also do 1 mile repeats or even less than a half mile (400 meters) repeats. I switch up my speed work, which includes a 3.1 mile tempo run.
Agree with this and Coastal. http://runkeeper.com/index and its app have been helpful getting ready for a 10k.
Better in the sense of more appropriate for your gait/anatomy. More =/= better. I've had much fewer leg issues since I've started using a minimalist shoe and forefoot running.
I broke my hand in 3 places on Saturday and haven't run since then. Going to try and get 3 miles in tomorrow...this is the longest I've gone without a run in 2 years and its driving me nuts.
Like a couple others I started with the couch to 5k app on iPhone because I was a big fat fatty who hadn't done any meaningful exercise in 10 years. It really worked for me, and prevented shin splints IMO. I have no need, or time, to run more than 3-5 miles at a given time. Mix in running your fastest mile and then a mile in long sprints in between rests, repeat another one or two times. Elongated my stride making me faster and challenged my breathing. Helped cut 6 minutes off my 5k
Yeah, the gps on mine has been sketchy in the past. Since it's gotten cold here in the mornings, I run a lot on a treadmill and use runkeeper for the variations and to keep track of what I've done more than anything else.
Get a running friend who will hold you accountable. That ended up being more important for me than any particular plan.
Yeah whenever I skip more than a day of running with no exercise at all I go crazy. Some friends hate me because when I am on vacay I will at some point go running if I have the chance.
Found out recently that my boss volunteered me to be part of the company Hood to Coast team next summer. I need to get my lazy ass up and start running soon.
You live in ATL right? Go to Big Peach Running, they will do a stride analysis and get you in shoes that match your stride (whether your pronate, etc). Pay 100 bucks or so for a good pair. Do some speed/anerobic work. Could be basketball, soccer, flag football, but once a week, try to do something where that includes sprinting, stopping, starting, sprinting, etc. It will build your anerobic base and be good for your endurance as well
I know this sounds really easy but for someone just starting out (and trying to lose weight) structure is important. Running "a little farther" isn't ever going to happen on a consistent basis and they'll likely just give up after a bit. The Couch to 5K program is a great place to start but there are other options out there as well (as plenty of other people have mentioned). Getting to a point where running is part of your regular routine is a massive part of the struggle. The goals and milestones associated with a program are a huge help.
i just did an ironman two weeks ago in AZ, i went through two pairs of running shoes whilst training, i think your 360s will be fine with this 5k. Spoiler get some real fucking shoes for running, would recomend brooks green silence fucking air max 360s, fuck
I like my Brooks Pure Cadence. Semi-minimalist shoes with some extra heel padding while I improve form, and just a touch of over pronation support.
I did last week. I was and the gym started to run on the treadmill got so inspired by them and kept going.