As those who have been following my Shredhead journey may recall, for the last couple of months I have been mixing up Jillian’s Boost Metabolism and No More Trouble Zones with Angie Stewart and Elise Gulan’s ass kicking (hybrid) yoga. The Shredhead leaders have moved on to training for 5K’s and I must admit that I’ve been watching from the sidelines with a mix of envy and admiration.
I have always assumed that I’m just not built for running (my attempts have been short and stiff) but recently I’ve come to wonder whether that assumption is incorrect.
The other day I observed (and mentioned to Jon) that after doing yoga, it was relatively easy for me to do a standing hip stretch (essentially a one legged chair pose or squat), but if I tried to do the same stretch after either of Jillian’s workouts I was completely unable to stay balanced.
Later on, after hearing me comment yet again about how much I wished I was able to run, Jon suggested that - similar to my differing balancing ability depending on preceding workout - perhaps there was something I could do to prepare my body to run with more ease. So here, I call out to any experienced runners (and I define experienced as anyone who can run farther than I can… which would be about 2 blocks) for advice on how you prepare your body before running (specific stretches or whatever); basically, what helps you stay relaxed enough to run?
I really love the workout mix I’ve got going (hell, I even posted pictures of myself in a bikini thanks to it), but there are several reasons I’d love to try running again:
- It’s easy (well, the part about just lacing up your shoes and going)
- There’s potential for solidarity (running with Jon or running with friends, such as at the upcoming BlogHer 5K)
- It’s OUTSIDE (especially nice since it finally has stopped raining in Boston)
- When I travel it would be easier to go for a run then try to recreate a yoga or Jillian routine in my hotel room.
- It would be effective in trimming down my last nagging trouble area (thighs).
Any thoughts would be welcome - thanks!
1:17 pm on July 17th, 2009
I don’t really do a lot of pre-run preparation. Usually I just do some of Jillian’s little knee circles (from level 1). Those are dumb, but they really help warm up my knees.
What helps me more is that I walk for the first 2 minutes, and then I take regular walk breaks DURING the run. When I first started I did intervals of about 30 seconds of running and 2 minutes of walking, just to get my body used to it. I’ve been at 3:15 running, 0:45 walking for a while and it seems like a good balance. If I increase the run or decrease the walk, I find myself quickly lapsing into terrible form - shuffling, or pain everywhere.
And think of it this way (this is what I did) - if you can do high knees and butt kicks for 30 seconds or a minute, you can run that long too.
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6:15 pm on July 17th, 2009
This isn’t a solution - yet - but some brainstorming that I’m trying to figure out myself: I’ve been doing interval runs and find that the first interval is tough, but the rest are MUCH easier. This seems to apply regardless of the interval-length (I’ve done 90 sec, 3 min, 5 min and 8 min runs: tomorrow is supposed to be a 20 min run - eeek!)
So… I’m thinking I might attempt just a 1 minute run followed by a 1 minute walk, and then jump into a longer run. Will it work? I don’t know.
Seems like my experience mirrors what Bill is describing - so I’ll be eager to find out what my “balance” between walking/running is.
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6:17 pm on July 17th, 2009
P.S. — that straddle stretch at the end of the 30 Day Shred (don’t know if it is also on Jillian’s other DVDs that you have) is tough for me post-Shred, but the exact same stretch after yoga is super-simple (even if I do just Bob’s warmup and cooldown without any difficult yoga exercises in between.) So I totally “get” the flexibility post-yoga!
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6:18 pm on July 17th, 2009
I am guilty of not stretching before I run and I will be honest there are days when I feel like I am running in hip deep water with lead shoes on. The rest of the time the first 5 minutes suck. I feel tight and gawky and pathetic. Once my muscles heat up I feel much better.
To clarify this for you … I never thought I was built for running either. I never got past the gawky grew to fast teenager stage (I will be 41 in a couple months
) I would hit the treadmill at the gym and lope on it for 45 minutes but until I met my husband 11 years ago I would NEVER have run outside. I truly think if you stick with it you will find your zone. Run when you can, walk when you have to. Find a speed that doesn’t make you gasp for air and enjoy the scenery. I’m addicted now. I run 4 or 5 times a week averaging between 35km & 45kms I love it! 
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11:36 pm on July 17th, 2009
I read an entire article about how runners who take walk breaks have so much less injury and actually are in better shape than runners who do not break. So interval training as mentioned above is your best bet. The article is here:
http://www.nytimes.com/2009/06/02/health/02well.html?_r=1
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7:29 am on July 18th, 2009
I’ve been using this Couch to 5K Training Program http://www.coolrunning.com/engine/2/2_3/181.shtml
I’ve completed 3 weeks of it and, so far, so good. It is a very specific program to ease your body into running.
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9:01 am on July 18th, 2009
Definitely do intervals. Find a good Couch to 5K (they’ve even got one on the iPhone that we featured at the Shred blog awhile back. You’ll basically work up to longer run intervals.
After doing my own 5K training (only running), I’ve learned that if I want to up my times and my endurance, intervals are actually the way to go. So I mix it up now - I do one run a week with no walking (usually on the treadmill because it’s easier), and then walk/run when I’m outside.
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10:45 am on July 18th, 2009
Hey everyone, thanks so much for the fantastic insights! Definitely sounds as if intervals are the way to go. I’m excited to get started.
I think a big part of it is letting go of my self consciousness about stopping or not going far or whatever. Time to let go of that nonsense and just enjoy it! -Christine
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4:01 pm on July 18th, 2009
Christine,
BU has an awesome running program and they offer a 2 hour seminar where they go in and assess your strengths/weaknesses and then give you some stretches and strength exercises to do. DM me and I’ll get you the contact if you want. He’s awesome!
In general start with a 2 minute easy walk, a 3 minute fast walk and then break into a run/walk combo. Try 2 minutes running / 1 minute walking or some ratio like that. Don’t bother trying to go more than 2 miles the first week or two.
As you get more confident switch the ratio to 3 minutes running / 1 minute running and then gradually add a minute to run time.
In general you don’t want to increase mileage more than 10% per week. So build slowly. The first month will be a pain, but there’s a good shot you’ll be running a 5K, albeit slowly, by the end of that month.
Good luck! @lisajohnson
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10:17 am on July 21st, 2009
Never have been a runner myself but I started training for my first 10K this year. I finished in 61 minutes - my goal was 60.
I used a training guide from Hal Higdon and he has one for the 5K too.
I never would’ve thought that running would be fun.
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9:00 am on September 14th, 2009
[...] This, from someone who has always thought she couldn’t run. [...]
10:44 am on November 13th, 2009
[...] four months of kicking ass as part of the Shredheads, back in July, I started mulling the notion of running, a physical activity I had always deemed myself unfit for. [...]