Simon C

In a nut shell, I need to get fit, with working life (ooh on call) and no gyms within a 20 mile, running is about my only optio. I need to get fit, in the next 2 summers I'm yomping up and down mountains, culminating in a week in Zell um See and the tallest all grass mountain in Europe.

I have discovered a loop of about 4 miles thats nearly 95 footpaths across farm land so nice and safe from the country roads where I live.

Any advise on how to get started is much appreciated.

Already got decent trainers and a heart rate monitor from when I did go to the gym.

mamoon2

Start walking, then go a little faster, then faster until you are now making a movement we call "running". Repeat this motion for as long as you want to "run".

When you want to stop, just simply slow down back into a walking motion.

Happy to help

SJ_Skyline

To start with, don't bite off more than you can chew. Warm up, gentle jog and push yourself for a bit and see what your current fitness level will allow. Once you've established this, start raising the distance and/or speed but only by about 10% until you feel comfortable again.

And be carefull not to overdo it in the beginning.

Vary the techniques on the run: reverse the direction, try fartlek to increase your stamina, extend the run by using different routes. In short - keep it interesting.

I would double check on your trainers, off-road running / tarmac running / treadmill running are all very different and what's good for one may not be good for another. Off-road you are likely to need a bit more grip so trainers like Salomon or Saucony make are better suited for this. Tarmac is a lot harder (messes up my ankles if I run more than once a week on tarmac) and you are likely to need softer shoes.

Keep hydrated and eat a balanced diet.

lozgti

I'm sure its shin splints that I suffer from.

Do you really need a heart moniter when you are running?

davegtt

IMO best way to start is run for 20 seconds at a comfortable pace, walk for 20 seconds, run for 20 seconds and so on until you complete a circuit you feel happy with (say 2 miles to start if you are not used to it) when you feel comfortable with that, up the running/walking rotation to 30 or 40 seconds, again, with what you feel comfortable with. Its not a race. Just pace it nicely to break your legs into the new routine.

SJ_Skyline

Loz,

I use a HRM when running for a number of reasons:
- It shows how hard I'm working - I'm happy all day at 150bpm but I'll burn out in an hour or so at 180bpm.
- I use it to see how many calories I've burned during exercie, purely out of interest for me.
- When doing interval training it's essential, bring my heartrate up over 160 and then down to under 110 and up and down... It's a measure of fitness to see how quickly you can recover.

There are also more expensive HRMs out there with built in altimeters which you can download to a PC and show you a profile of your run. Cheating if you're racing

rob878

Nothing to add with regard to how to begin as it's mostly been covered, however i found this site useful for finding runs in my area, and ensuring that i was actually covering the distances i need to, plus useful for profile of the run.

MapMyRun.com -

Simon C

Cheers, searched and link sent home

SJ, I have a wrist mount GPS that does that unfortuantly I can't download it, as I use macs and it pc based.

Might invest in that Nike/ apple system as I have ipods coming out of my ears!

Simon C

Typical ain't it. That dongle thing aint compatable with any of the 3 Ipods I have..... grrrrrrrrrrrrrrrrrr.

mrtheedge2u2

Also, do not underestimate the benefits of 'power walking' .... also a spot of fartlek training does wonders for the cardio

r32

That system worked for me, until my arthritis kicked in and my knees and axles got swollen and sore, so it was over to the bikes. I suppose it depends on how old you are. But I do enjoy my mountain biking. Much more fun, cant remember the last time I saw a runner (or jogger) that had a smile.

lozgti

Maybe not,but lady joggers always brighten up my day

Simon C

Ok, scratch the decent trainers. They aint decent.

Any good shops in London or Bedfordshire that know what they are talking about?

Dieseldog

Sweatshop - the UK's largest specialist running shop

Dedrater

Best thing you could have done was get a heart rate monitor, now just learn the best way to use it, start here..

Heart Rate Training Zones

DYK

What everyone else as said,just don't try and do more than what your comfortable doing to start off with,we can all go over the top sometimes.Settle into a steady jogging/running pace that you can cope with.Also for them days when the weather is absolute ****e,have you thought about investing in a tread mill,or a home gym or something,i have one of them spinning bikes and it really works your leg muscles and will help keep your waist in trim,as well as giving you a good cardio workout..Good luck with it.

Spinning Bikes

Simon C

Unfortuantly DYK I live in a flat, I did think about replacing the MTB but I have no where to store it when not in use. Add to dragging it up 2 flights of stairs killed the idea.

DYK

yea i see ur problem their living in a flat,but most tread mills do fold away for better storage..also you might want to try this new nike + sports watch.I have been using it for months now and its pritty good,plus if you go onto the nike website you can download your runs for storage,and it also has training runs on their to from beginner to advanced..

Nike+ : Hear How You Run

rob878

Hear how you Run? i don't need that, i know i sound like an asthmatic hippo with a limp

moff1888

Get on them hills and get some hill reps down ya...Ohhh its a rare treat.
Vary timings however you want but I have done 1 min up the hill 30 secs down and so on. My HRM loves it, I hate it.

Mix this with any of the above and you'll either be very far from home (but a decent fitness) or in a taxi on your way back!

Simon C

Hills, hills???!!! I live on the edges of the fens in Bedfordshire, its pishing flat and now cold!!

moff1888

Kieran_Burns

iTrader: (1)

for some reason I prefer women cyclists:

Simon C

Couple of joggers I've seen round here are on the flip side, a couple are tanks!

AsifScoob

Best way to avoid injuries is to get your pronation properly checked, then choose a suitable training shoe.

Decent running shop should do it, like Sweatshop for instance, but there are plenty of others.

Paying more at these places ought to equal more quality too.

HTH

Asif

SJ_Skyline

For shoes I use Up and Running - running shoes, running clothing, running accessories, running shops, online running sales, running web sales

They will pop you up on a treadmill and video your run in a neutral trainer to see your foot type and then recommend trainers based on that. If you're lucky you have a neutral type and thus the pick of the range. I overpronate so trainers good for me with a harder cushion on the inside are not always suitable for other runners.


Very happy with myself, I managed a 2 mile run yesterday. Fitness and muscle is slowly coming back

Simon C

Cheers SJ, Think watford or Aylesbury are my closest.

Looking at their site, their a hell of a lot cheaper than Nike too (down side is the Apple stuff is out, really liked the idea of using an ipod as a data logger)