Reply to: Training for 5K

[BA to the Stars]

Pah, anyone decent can do a marathon on 6 months training. I started from 0 and 1 year later I had done 3 marathons.

Just get out there and run slow and long.

Yeah me too but I struggled once they became Snickers

IGMC

[SueEllen]

Well stone me, you're like an instant expert, just add boiling water and stir!

Well I have done a couple of marathons, and lots of half-marathons including a few without much training plus a few shorter runs.

I'm also a member of a running club and UKA (, both of which is a massive joke but gets you cheaper race entry.)

I'm now thinking of joining one of these HHH

[russell]

Try the following for a comfortable easy ramp up to 5Km running in eight weeks if you want to avoid injuries and a heart attack. The site also has a follow on programme for 10Km and longer distances.

Bupa Running - Training - Training programmes - Beginner 5km

Book yourself into an organised run and get charity sponsorship if you want to give yourself an incentive to stick at it.

Good luck.

I have had a EKG done by Bupa as part of an MOT type thing. Doctor says he wished he had a rhythm like he saw on my output it was that good.

[Mich the Tester]

Try the following for a comfortable easy ramp up to 5Km running in eight weeks if you want to avoid injuries and a heart attack. The site also has a follow on programme for 10Km and longer distances.

Bupa Running - Training - Training programmes - Beginner 5km

Book yourself into an organised run and get charity sponsorship if you want to give yourself an incentive to stick at it.

Good luck.

Training programme is OK, but I suggested three months as it has the following advantages;
- you can build in rest weeks every 5 to 6 weeks in which you do no running or just a couple of very gentle jogs or cycle rides; rest weeks which should be part of anyone's training programme as they give your body a chance to adapt to what you've been throwing at it and a chance for any potential injuries to heal before they get bad
- with a 3 month programme you can structure training to build different aspects of fitness; running technique, basic aerobic endurance, aerobic capacity and then speed

[landl]

Hi,

I plan to run a 5K race, how long would you suggest I train for this? I am not that fit, but I am normal weight mid 30s. Don't smoke or drink much ( A few pints a week)

Try the following for a comfortable easy ramp up to 5Km running in eight weeks if you want to avoid injuries and a heart attack. The site also has a follow on programme for 10Km and longer distances.

Bupa Running - Training - Training programmes - Beginner 5km

Book yourself into an organised run and get charity sponsorship if you want to give yourself an incentive to stick at it.

Good luck.

[Mich the Tester]

Thanks for the advice Mich, however my main question remains... should I carry on doing these short runs in the meantime? A runner I know offered the simple advice "if it stops hurting after the first 10 min running it's OK".

Shin pain while walking is more annoying... that happens not linked to me running. I just don't know if it's some damage happening, or just pain. Like when your muscles hurt you don't really worry, but joints you do.

No; what that runner told you is a myth; if you have pain while walking you have a problem. Best to do some cycling and swimming in the mean time to maintain fitness, and go after some treatment.

[d000hg]

Yep; sounds like shin splints and the sharp pain is certainly a sign that something's wrong. First try using an ice pack for 10 to 20 minutes after running; should reduce inflammation. Do that for a couple of weeks and see if it helps. If it carries on though you should speak to a physiotherapist and possibly also your GP as it could be compartment syndrome or even a stress fracture, both of which need specialist treatment; your GP won't be much use but can refer you on to a sports doctor or an orthopedic specialist.

You may need orthotic footwear, but ask the physio about that. The solution seems to be different for everyone; for me the solution was getting rid of the cushioned shoes altogether, but for someone else it will be different.


While I'm at it, let me just give everyone a bit of advice on running; join your local athletics club! It won't cost you a fortune (much less than a poncey gym) and you'll get expert coaching and be surrounded by experienced people who've all been through these pains and problems. You'll also progress much more quickly. Don't imagine that an athletics club is only full of young people with bodies like Greek and Roman statues; it's simply a club where people who enjoy sports can get the best coaching and help.

Thanks for the advice Mich, however my main question remains... should I carry on doing these short runs in the meantime? A runner I know offered the simple advice "if it stops hurting after the first 10 min running it's OK".

Shin pain while walking is more annoying... that happens not linked to me running. I just don't know if it's some damage happening, or just pain. Like when your muscles hurt you don't really worry, but joints you do.

[Mich the Tester]

As you're a novice russell, just remember that they'll all be faster than you. Especially the gnarled old geezer who's been running for 50 years.

So when you're still out on your 10 mile training run, they'll all be finished, changed and in the pub by the time you get back. You might catch one or two before they go home.

not if you join a beginners group though (hopefully).

[Doggy Styles]

While I'm at it, let me just give everyone a bit of advice on running; join your local athletics club! It won't cost you a fortune (much less than a poncey gym) and you'll get expert coaching and be surrounded by experienced people who've all been through these pains and problems. You'll also progress much more quickly. Don't imagine that an athletics club is only full of young people with bodies like Greek and Roman statues; it's simply a club where people who enjoy sports can get the best coaching and help.

As you're a novice russell, just remember that they'll all be faster than you. Especially the gnarled old geezer who's been running for 50 years.

So when you're still out on your 10 mile training run, they'll all be finished, changed and in the pub by the time you get back. You might catch one or two before they go home.

[doodab]

Ran for 1km then walked a bit and so on. Done 3.5 km in about 20 mins, feels good to get the lungs and hearts going. I had a stitch towards the end, in my side made it difficult to run.

Are you human?

[Mich the Tester]

I was wondering if I had those, but I don't really know what they are. I started running a couple of times a week, probably no more than 2-3 miles in about 20-30min and both my ankles and shins started to hurt. Also, just walking causes my shins to sometimes start throwing of sharp pain every step.

Not sure if I should do more to get over it, or it's a sign something's wrong. That's the tricky thing with pain.

Yep; sounds like shin splints and the sharp pain is certainly a sign that something's wrong. First try using an ice pack for 10 to 20 minutes after running; should reduce inflammation. Do that for a couple of weeks and see if it helps. If it carries on though you should speak to a physiotherapist and possibly also your GP as it could be compartment syndrome or even a stress fracture, both of which need specialist treatment; your GP won't be much use but can refer you on to a sports doctor or an orthopedic specialist.

You may need orthotic footwear, but ask the physio about that. The solution seems to be different for everyone; for me the solution was getting rid of the cushioned shoes altogether, but for someone else it will be different.


While I'm at it, let me just give everyone a bit of advice on running; join your local athletics club! It won't cost you a fortune (much less than a poncey gym) and you'll get expert coaching and be surrounded by experienced people who've all been through these pains and problems. You'll also progress much more quickly. Don't imagine that an athletics club is only full of young people with bodies like Greek and Roman statues; it's simply a club where people who enjoy sports can get the best coaching and help.

[Mich the Tester]

Well stone me, you're like an instant expert, just add boiling water and stir!

I am an idiot. I spent two years going to college every wednesday evening and saturday to learn about fitness and athletics training, then did a number of written and practical exams when really I should have just had a quick look on wikipedia and blagged it.

[d000hg]

Beware of shin splints. They really hurt.

I was wondering if I had those, but I don't really know what they are. I started running a couple of times a week, probably no more than 2-3 miles in about 20-30min and both my ankles and shins started to hurt. Also, just walking causes my shins to sometimes start throwing of sharp pain every step.

Not sure if I should do more to get over it, or it's a sign something's wrong. That's the tricky thing with pain.

[russell]

Tomorrow you might feel sore. Don't run tomorrow. Day after, run again like today, hopefully with a little less walking, but don't fuss about it, the fitness will improve.

Ok, I should have my Watch by sat also. I remember where I ran to before walking so I will just try and extend that to next landmark and so on until I can run the whole 3.5km, then I will try a and extend the distance.

[Platypus]

Speak to our local fitness running / cycling expert, SY01, he knows all about it