Fitness!

nolalady said:
Kids sports should be a whole chapter in WTEWYE. We only do rec soccer. Those parents who do competition sports are a whole other breed. I am in awe. My sister’s son does competitive baseball, bless her heart.
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My Daughter does Club Volleyball and it's a lot of fun to watch, but I've been coaching her in Basketball for years and have always enjoyed watching. Not just to watch her, but to watch the coaching. I enjoy seeing how these coaches work with them to improve, and what the current teaching methods are. She decided to not play basketball this Freshman year as she thought it would be way to busy with both things. A bit of a bummer for me, but glad she can see how much she can handle.

All that being said, we're all over the place for tournaments and it's not the cheapest thing. I guess for a couple more years a good portion of my vacations will be dictated by where her tourneys are.
 
Ginormousthumbs said:
Alright kids, I’m planning on entering my first 5k in December. It’s been a month since my last mile. I’d like to take this month and possibly next month to get my strength back up. I typically run once a week. Any tips on increasing my distance? I was thinking of just increasing my distance by a quarter of a mile until i can comfortably make 5k.
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Fartleks are a helpful tool that break up the running/tempo bits with slower running. I usually did them by time, like 30 seconds of very fast running with maybe 30 to a minute of slower jog, fast walk to recover and then back into the 30 seconds of fast running.

www.runnersworld.com

What is a fartlek run and how can it help you get faster?

Running with friends or family this Christmas? A fartlek is a great session for a mixed ability group - faster runners can just double back. Running coach Tom Craggs explains all
www.runnersworld.com www.runnersworld.com

I also recommend building in some strength training rather than just muscling through and adding more distance each time. Even something like a 200m or 400m circuit where after each lap you do a bunch of lunges, squats, calf raises, push ups, etc.
 
Ginormousthumbs said:
Alright kids, I’m planning on entering my first 5k in December. It’s been a month since my last mile. I’d like to take this month and possibly next month to get my strength back up. I typically run once a week. Any tips on increasing my distance? I was thinking of just increasing my distance by a quarter of a mile until i can comfortably make 5k.
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in all honesty you have to do it every day (or more than once per week)



3-5 times is plenty
 
Ginormousthumbs said:
Alright kids, I’m planning on entering my first 5k in December. It’s been a month since my last mile. I’d like to take this month and possibly next month to get my strength back up. I typically run once a week. Any tips on increasing my distance? I was thinking of just increasing my distance by a quarter of a mile until i can comfortably make 5k.
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Congrats on setting that goal for your self. It's always nice to have a target race!

How far can you run continuously now? I'd suggest Run/Walk the whole 5k, even if it's run a minute, walk 5 minutes to start with. Keep increasing the time you are running (and decrease the time you are walking) every week. Rule of thumb is usually to increase 10-20% per week, but you know your self best. Start with that twice a week, with a couple walk only days.
 
@TCell Thank you! I can currently run a mile unbroken. I last ran on 12/3 but haven’t since because of starting a new job and I was sick for almost 3 weeks. Normally when I run, I’ll walk a mile first, run a mile, and then walk the rest of the way home.

@folsom_lives Thanks for that info! I joined a gym just after Thanksgiving for strength training. Before that I was doing some strength training at my neighbors garage gym and then some kettle bell training.

@wokeupnew I thought that might be the case. Thank you!
 
Ginormousthumbs said:
@TCell Thank you! I can currently run a mile unbroken. I last ran on 12/3 but haven’t since because of starting a new job and I was sick for almost 3 weeks. Normally when I run, I’ll walk a mile first, run a mile, and then walk the rest of the way home.

@folsom_lives Thanks for that info! I joined a gym just after Thanksgiving for strength training. Before that I was doing some strength training at my neighbors garage gym and then some kettle bell training.

@wokeupnew I thought that might be the case. Thank you!
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Echoing what everyone else said, but definitely don’t skimp on the strength - particularly stuff like leg extensions/curls, etc. or even crank up the resistance on the elliptical to help strengthen and stabilize the knees/hips. Quickest way to set yourself back is gonna be injury :)
 
Ginormousthumbs said:
@wokeupnew I thought that might be the case. Thank you!
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And to be clear, whatever it is that you do, it helps with more frequency. Half run, half walk, etc. it doesn’t need to be too intense at first. Eventually you’ll try running more than half, and push for more distance. Some days will be better than others but doing it every day will make you more comfortable and confident.
 
After however many months of wanting to run I have finally started my slow journey.

I’ve started the None To Run 12 week program. It gradually builds up the amount of time running alternating with walking.

Week 1 wasn’t too bad even though I haven’t ran in forever. Week 2 started last night with my first round of 1 minute runs and 2 minute walks. Again not too bad. So far I think I vastly overestimated how tired I would be. It’s not bad at all, and actually last night I felt a nice sense of calm while running. It was the latest it’s been, dark out already, and kind of cold but not too cold.

I’m not really building towards a 5K per se, but I do walk a 5K every year. So I’m wondering if I might build up over the next 10 months or so to being able to run it. It’s a daunting kind of idea to me though.
 
so somehow I have a slightly hurt knee after yesterday’s run. Not majorly bad, but noticeable. I think I could still run tomorrow feeling this way, but is that like a bad idea? I just had to return the running shoes I bought cause they didn’t fit quite right and were hurting my feet. I think it maybe contributed to the knee pain.

I’m still really in the dark with a lot of things here as I see conflicting opinions on pains, shoes, running style, frequency of running, etc. it’s almost too much to think about at this point.

I will say, I’m now onto week 3, where the exercises are longer. So more running. It’s getting harder and I’m not sure I can imagine the next step from here. Being pretty out of shape and doing this was easy at first and felt great. Now I’m like stressing about how bad it’s going to get.
 
Bennnnn said:
so somehow I have a slightly hurt knee after yesterday’s run. Not majorly bad, but noticeable. I think I could still run tomorrow feeling this way, but is that like a bad idea? I just had to return the running shoes I bought cause they didn’t fit quite right and were hurting my feet. I think it maybe contributed to the knee pain.

I’m still really in the dark with a lot of things here as I see conflicting opinions on pains, shoes, running style, frequency of running, etc. it’s almost too much to think about at this point.

I will say, I’m now onto week 3, where the exercises are longer. So more running. It’s getting harder and I’m not sure I can imagine the next step from here. Being pretty out of shape and doing this was easy at first and felt great. Now I’m like stressing about how bad it’s going to get.
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I wouldn't run on a sore knee. Not worth the risk.

I actually have kinda given up on running because I developed fairly bad plantar fasciitis that has basically stopped me in my tracks. Ended up just signing up for the Y, have been splitting time between rowing and doing machines/bike.

You might want to consider transitioning to low-impact exercises to increase your overall strength before tackling running. It can be a shock to the system.
 
Bennnnn said:
so somehow I have a slightly hurt knee after yesterday’s run. Not majorly bad, but noticeable. I think I could still run tomorrow feeling this way, but is that like a bad idea? I just had to return the running shoes I bought cause they didn’t fit quite right and were hurting my feet. I think it maybe contributed to the knee pain.

I’m still really in the dark with a lot of things here as I see conflicting opinions on pains, shoes, running style, frequency of running, etc. it’s almost too much to think about at this point.

I will say, I’m now onto week 3, where the exercises are longer. So more running. It’s getting harder and I’m not sure I can imagine the next step from here. Being pretty out of shape and doing this was easy at first and felt great. Now I’m like stressing about how bad it’s going to get.
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Good shoes are a lifesaver. I don't know if the shoes you're wearing are the problem but they could be. Someone on here recommended Fleet Feet to me last year (I forgot who exactly!) but they're a really good shop to buy shoes from because they have a great return policy after you buy something. I had bought some shoes from them early last year which fit fine in the store but when I ran in them I was getting awful blisters on my big toe. I gave them another try a few days later but it happened again. Because of their policy I was able to return them after wearing them. They also fit your feet using cameras and sensors. I realized I was wearing 1 half size too small and wasn't wearing wide width shoes.
 
kvetcha said:
I wouldn't run on a sore knee. Not worth the risk.

I actually have kinda given up on running because I developed fairly bad plantar fasciitis that has basically stopped me in my tracks. Ended up just signing up for the Y, have been splitting time between rowing and doing machines/bike.

You might want to consider transitioning to low-impact exercises to increase your overall strength before tackling running. It can be a shock to the system.
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I have been doing the strength training exercises with the running program. But other than that I try yoga every now and then. I gave up on my gym membership when the pandemic happened and I haven’t gone back.
wokeupnew said:
Good shoes are a lifesaver. I don't know if the shoes you're wearing are the problem but they could be. Someone on here recommended Fleet Feet to me last year (I forgot who exactly!) but they're a really good shop to buy shoes from because they have a great return policy after you buy something. I had bought some shoes from them early last year which fit fine in the store but when I ran in them I was getting awful blisters on my big toe. I gave them another try a few days later but it happened again. Because of their policy I was able to return them after wearing them. They also fit your feet using cameras and sensors. I realized I was wearing 1 half size too small and wasn't wearing wide width shoes.
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I got a pair of Brooks shoes, but they also let you return them up to 90 days so I’m good there. I did just buy from Fleet Feet, a different brand that’s like bigger. The one I had from Brooks was very thin and small.
 
Bennnnn said:
I have been doing the strength training exercises with the running program. But other than that I try yoga every now and then. I gave up on my gym membership when the pandemic happened and I haven’t gone back.

I got a pair of Brooks shoes, but they also let you return them up to 90 days so I’m good there. I did just buy from Fleet Feet, a different brand that’s like bigger. The one I had from Brooks was very thin and small.
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I've had two pairs of Brooks in the past but didn't really care for them that much. Plus the one I returned was a Brooks trail running shoe. I've been exclusively using Hoka shoes for a little over a year and I can't see myself ever not wearing them again for running. It's like your feet are on a cloud.
 
Bennnnn said:
so somehow I have a slightly hurt knee after yesterday’s run. Not majorly bad, but noticeable. I think I could still run tomorrow feeling this way, but is that like a bad idea? I just had to return the running shoes I bought cause they didn’t fit quite right and were hurting my feet. I think it maybe contributed to the knee pain.

I’m still really in the dark with a lot of things here as I see conflicting opinions on pains, shoes, running style, frequency of running, etc. it’s almost too much to think about at this point.

I will say, I’m now onto week 3, where the exercises are longer. So more running. It’s getting harder and I’m not sure I can imagine the next step from here. Being pretty out of shape and doing this was easy at first and felt great. Now I’m like stressing about how bad it’s going to get.
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One thing I would add is that it's ok to stay at the same mileage/difficulty for a while, as well. When I got sick a few years back (viral pericarditis), I went from running 20 miles a week to being unable to walk a block. It took about 4 years to return to that much running, and a lot of times I needed to stay at the same level or take it easier for weeks or months, but the goal was a lot more long-term than what I do this week or month.
 
My knees are absolute toast from years of skiing, skating, throwing myself off tall things and landing on hard things. Between that and my current medical nonsense, running is a no-go and sometimes you gotta accept that (or just be hurt a lot).

So like, listen to your body. There’s a difference between muscles being sore and joint/tendon pain. One is good, the other is not (and also potentially expensive).

But body weight strengthening is gonna be your friend. Particularly around the hips and knees.

Edit: also an elliptical is absolute dynamite for helping strengthen up the legs if you have access to one. It’s zero impact, so if you work that in you can get some good results in between or if you take a break from running without the heel strike pains.
 
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