Friday May 18, 2012
Reader Tara is doing the Run Your First 5K program and just tried running outdoors, after a few weeks on the treadmill. She writes: "I found it very hard to run outside, and got intense cramps in my lower side! Is that normal?"
You're not imagining things, Tara. Running on a treadmill feels somewhat easier physically because the ground is being pulled underneath your feet and there's no wind resistance. Running outdoors demands more from your body because you're propelling your body forward stride for stride.
If you tried running at the same pace as you've done on the treadmill, you may have been overexerting yourself, which is often a cause of side stitches. To prevent side stitches in the future, make sure you warm up (walk or slow jog) or at least five minutes before you start your run. Practice deep belly breathing and don't let your breathing get out of control.
More
Wednesday May 16, 2012
Reader Sarah emailed me with the following question: "I've been running for eight months now, and I've completed 5K and 10K races. My friends who have been running for longer are trying to convince me to train for a marathon in the fall. Not sure if I'm ready to take that leap. Should I do a half marathon first, or jump right into the marathon training?"
Great question, Sarah! I hear this a lot from new runners who have friends, family members, or co-workers trying to convince them to train for and run a marathon (26.2 miles) with them. While I do believe any healthy person who is willing to commit to the training can complete a marathon, the training is not something to jump right into with no or little running experience. If someone is a coach potato, they would definitely want to run for at least six months (a year is better) before starting marathon training. But it sounds like you have a good running base and have plenty of time to prepare for a fall marathon, if it's something you feel ready to do right now. (Don't let friends pressure you into it!)
It's definitely a good idea to complete a half marathon (13.1 miles) before a full marathon. Many runners, from beginners to advanced, run a half marathon during their marathon training as a confidence booster and a way to figure out their marathon goal time. It's helpful to get that kind of long distance race experience because you'll feel more physically and mentally prepared to go the marathon distance. Finding a local half marathon is not too hard in most areas, and you can fit into your marathon training schedule at any point after you've reached 10 miles for your long run.
More:
Wednesday May 16, 2012
I recently received this question from a new runner: "I always feel out of breath when I run. What am I doing wrong?" It's very common for beginner runners to feel like they're having trouble breathing when running. Here's how to avoid that.
More:
Tuesday May 15, 2012
I recently spoke with a new runner who couldn't understand why her 3-mile run felt so difficult, despite the fact that she had easily run that distance with no problems the week before. I asked her about what other exercise she was doing and she told me that she was strength-training six days a week! I explained to her that she wasn't really helping her efforts by strength-training on that many days.
While strength-training is beneficial for runners, your body actually needs days off from strength-training so it can repair and re-build your muscles to get stronger. If you strength-train every day or several days in a row, you're going to end up feeling worn-out and sluggish during your runs. You're much better off supplementing your running with two or three sessions of strength-training per week.
More:
