Running routines/shoes

[hippetyhop]

I'm FINALLY getting back to running after a 3 month break.

 

I'm training for my first 10k in December.

 

Right now, I'm just running treadmill. I'm running 5 days a week (days off are Tuesday/Thursdays), fluctuating between 2-3 miles, with Sunday being my longer run at 4 miles.

 

Any tips/suggestions to getting back into it? This is harder/more frustrating than when I first started :/

 

Shoes wise: I like my Saucony Cohersion 6 for treadmill, but if I do a trail run, my Brooks Ghosts 6 are better

[farva2]

Just some basic tips but

-run more days then you dont run which you seem to be doing

-stretch, rest, yoga, weight train, listen to your body

-Transition back to outdoor running as your 10k will be outdoors, your body needs to be acclimated for it.

-increase mileage gradually leading up to the race but no more then 10% mileage increase per week unless your a pro and have been at it for years.

-Get the diet in check

-Incorporate easy runs, intervals workouts, tempo runs, and 1 long mileage day a week into your training.

[Emilia]

Second the above, OP. Training 5 times a week is very well but you need to train smart, you need to work both on endurance (aerobic) and lactic acid tolerance (anaerobic). You also need to eat well and perhaps only run 4 times a week.

[hippetyhop]

Thanks for the tips

 

Maybe I will drop it down to 4 days a week for right now, but do one outside run to start. Sunday tends to be my long run day. I make sure I don't drink Saturday night (no problem there--not much of a heavy drinker) and sleep/eat well.

 

I do weight train probably 4 days a week or so, which also includes kickboxing.

 

I never thought of incorporating yoga. Even with stretching, I'm still very achy.

[Emilia]

Sounds like you might be doing too much and your muscles have no chance to recover. This would affect your performance and gains.

[hippetyhop]

Should I drop it down to 4 days a week for now?

 

I can have T, Th, and Sat be my off days from running.

[pink_sugar]

Long distance running is difficult for me too. I cannot run for long lengths of time, but I am definitely a sprinter.

[joe86]

5 days a week is a lot if you're just getting back in to it.

 

I had about 3 months off and then started up again on 4 days a week, sometimes 3. Usually short runs, 4km, with maybe 8km once a week. That was my first 8 week program.

 

Now I'm in a 16 week 10km program and its 4 times a week. A mixture of runs, tempo, interval or just steady distance runs. Anywhere between 4 and 14km in the first two weeks of the program.

 

If you're anything like me and you love your smart phone, get Endomondo! Thats what plans my whole training program and it does so very well.

 

As far as trainers go, nobody on the internet can tell you what to buy. To get the right ones you need to go to a proper running shop. I know there are shops in my city which have a treadmill with cameras to assess your running style & stride in order to make sure you get the correct shoe. You need that.

[Cali408]

Run every other day and wave your runs, meaning, longer some days shorter others. In regard to shoes. Go to a running store that specializes in foot wear. They can find the best shoe/arch for you just by a quick jog on a tread mill.

[SoonMyFriend]

I am a big fan of The Running Room (forgive my ignorance if they aren't in the US or not very popular...) but their website has a lot of tips.

 

I also follow (loosely) the running plans from John Stanton's book "Running".

 

Basically, just keep at it but you do need to rest. It sounds like you are doing a lot.

 

Farva basically gave the same advice I was planning to post.

[austyre]

If your serious get a garmin : if you want speed do lots of interval training /fartleg workouts 500x5 at least 1 day a week I suppose quality vs quantity if your startin

[Jhon]

Running is the best for reduce the extra body weight and fat so we should do the regularly running work for actual fitness of the body.It is the best way for reduce the mentally stress and so good for the lungs health.