Running without, y'know, running

August 12, 2006 4:55 PM

I’m not a runner, but I want to run a 5K once, for my 40th birthday, in 2 months. I need to train, but I don’t like running, and want to do as little of it as possible.

I know about the couch-to-5K training plans, but they all focus solely on running to train.

Can I train for a 5K by running a little but mostly by using the elliptical machine? That is, is using the elliptical for 30 minutes roughly similar to jogging for 30 minutes? I'm not in superb shape, but not horrible either—I work out on an elliptical machine 4 times a week. Should I just suck it up and hit the treadmill? Thanks!

posted by Failure31 to sports, hobbies, & recreation (26 comments total)

No, it's not the same. The elliptical will give you an OK workout only if you have a pretty high resistance setting, and even then real jogging will probably kick your butt until you get used to it. At least, that's been my experience.
posted by croutonsupafreak at 5:06 PM on August 12, 2006

Couch to 5K is a 2 month program that you would be slightly ahead of the curve on if you hit the treadmill now. Good luck!
posted by kcm at 5:10 PM on August 12, 2006

You can improve your running and get in decent running shape on the elliptical, but you need to get used to plain old running to, if mostly to know what to expect in the race.

I am much faster (a minute or so) per mile on the elliptical, so factor that in, too.

If i hated running and wanted to do a 5K, I would do two training days a week of all running, then split the rest. (Like one day where I do the first third running and the remaining two-thirds on the elliptical, two where I do half and half.)

Also, do you hate running or just hate running on the treadmill? It can be a lot more interesting outside.

Good luck!
posted by Airhen at 5:13 PM on August 12, 2006

I would try to run at least three times a week. Start training now. 2 months is cutting it pretty short if you aren't a runner. There's nothing wrong with walking a bit during your 5K. If you want to run the entire thing you definitely need to practice running, and on a consistent basis, until race day. Try to run outdoors, just not on the treadmill-they're not the same. Good luck!
posted by LoriFLA at 5:15 PM on August 12, 2006

That couch to 5k link is interesting. Not to hijack the thread, but does anyone know of some device I could use to keep track of those times where I could set the routine in advance? Something where I could program in a schedule and then the thing would beep at me when I want to switch modes? Because babysitting a stopwatch while running doesn't seem like the most enjoyable way to train.
posted by aspo at 5:23 PM on August 12, 2006

IMHO, if you use an elliptical machine 4 times a week, you're ready for a 5K. What's your goal? To finish? Seriously, it's only 3 miles. At 40, be sure to stretch a lot (research this a bit if you aren't already in the habit of stretching before your elliptical sessions.) Start out at a slow jog, relax and enjoy the atmosphere. The crowds at any roadrace tend to give you a boost that I think will help to push you along.
posted by yqxnflld at 5:24 PM on August 12, 2006

When I was actively running, I found that Bob Glover's Running Handbook provided useful plans and tips for preparing for races.
posted by NYCinephile at 5:25 PM on August 12, 2006

Real running is completely different than "fake" running substitutes like eliptical trainers and the like. Particularly with the stresses it puts not only on obvious body parts (like your shins and ankles) but also on every other part of your body. That kind of jostling can wear you out if you're not used to it: your legs will be telling you "I can handle it!" while your mid-section is pleading for mercy.

I don't think there's any way you'll complete a 5k in two months without at least some moderate road-time (i.e., jogging every day for half an hour, on top of whatever extra eliptical fanciness you'll be doing).

Have you ever stopped to question your motivation for doing this? I mean, you say you hate running, but you want to complete a 5k. Why? There are plenty of other goals you could strive for that you might actually be interested in. Just curious.
posted by Civil_Disobedient at 5:28 PM on August 12, 2006

I just thought of a couple of more things:

To make the elliptical more like running, don't hold onto it with your hands; hold your arms in jogging position.

You could be trying to train too fast when you run, which could be why you hate it. Your easy runs (and most of your runs -- like 75 percent -- should be easy runs) should be signifigantly slower than your race pace. You should hardly notice your breathing. For example, if you think your 5K time would be 28 minutes, your easy runs should be run at 11:15 per mile -- much slower than you might think. You can plug in some info at Runners World. Since you don't have a recent race time, base your time on how fast you can go now.
posted by Airhen at 5:32 PM on August 12, 2006

- A physical would be a good idea.
- Start walking X paces then running X paces
- Do it every day, outside
- CAUTION: Running is highly addictive.
- Run the actual 5K to finish, nice steady pace all the way (don't get caught up in the intitial rush of pros and youngsters).
- Enjoy.
posted by KneeDeep at 5:53 PM on August 12, 2006

Using elliptical trainers is good cardiovascular exercise. But it is not running.

Elliptical trainers allow you to exercise without having to move your body weight.

Running requires this and is therefore, much more difficult.
posted by jason's_planet at 5:58 PM on August 12, 2006

Running a 5k just feels symbolic to me. I don't really know of any other goals that symbolize the same physical, public accomplishment.

My goal really is just to finish. I want to run as much of it as I can, but if I have to walk some of it, I’m OK with that, too. yqxnflld, of course, I totally liked your answer the best, but the rest of the answers seem to disagree. Would you mind telling me a little more about what you base your opinion on?
posted by Failure31 at 6:03 PM on August 12, 2006

Would you mind telling me a little more about what you base your opinion on?

Training on an elliptical trainer for several months because of an injury.

Attempting a run at a good pace after several months of said training and waking up the next day with terrible pain in my legs. My muscles had become soft. The elliptical trainer didn't work the leg muscles the way that running did. The elliptical trainer allows you to escape the influence of gravity. Running doesn't.
posted by jason's_planet at 6:11 PM on August 12, 2006

Elliptical is not weight bearing the way real running is. I am certified to teach spin class, I can work out really hard on an elliptical, but I am just now able to run an eighth of a mile on the indoor track at my fitness center. Your tendons and joints need to get used to the stress of running, in a way that an elliptical will not allow.

If you hate running why do you want to do a 5k? OTOH perhaps you could learn to like running if you work on it...but there are other fitness goals you could try if you really don't like to run. I myself wouln't mind working toward doing a century ride. (Biking.)
posted by konolia at 6:33 PM on August 12, 2006

Failure31, the folks here saying that elliptical training is not the same as running are correct. Running is definitely more difficult, and running outdoors (wind/hills) is harder than indoors on a treadmill. My opinion is based on the fact that you are reasonably active already. I've introduced a few friends to 5k roadraces over the years, and most of them didn't exercise at all. Since you just want to finish, the next time you are at the health club, try to run one mile at a nice slow pace, say 11 min/mile. See how it feels. You said you want to run a 5K once: you can do it.
posted by yqxnflld at 7:20 PM on August 12, 2006

I started on a treadmill to help me become a 5k runner at 32. I never liked running before, and wasn't any good at it. The treadmill helped me figure out how to pace myself and how to get my endurance up, but that first race outdoors was a shock to me. I could do a 5k on a treadmill without walking but actually running on pavement was harder. Go slower than you think you should, and be prepared for the difference in impact on your feet.

Side note: Do you have a good pair of running shoes? Unless you have the perfect foot (and even if you do) expect to spend about $100 or so on a pair of shoes that will be supportive enough to allow you to run without injury. Find a running shoe store (NOT a mall store that sells running shoes - one staffed by actual people who run for health or on a team - check the local sponsors for the 5k race you are entering for some ideas). Talk to someone who can diagnose your foot type and show you what kind of shoe you should be running in. Not what brand of shoe, but what type of shoe: full support, midsole support, flexible or rigid, and so forth.

I discovered that I had hated running partly because I never had the right shoes. I have a severe overpronation (read: flat as a pancake feet) and without the right shoes it hurts like hell to run. With my full-support stiff-as-a-board shoes (and some arch inserts to boot) I can actually do 3 miles.
posted by caution live frogs at 8:11 PM on August 12, 2006

The first thing to go on the majority of runners is their joints (knees and ankles) from the stress of repeated impact with pavement. So the health of your joints might be something you (and maybe your doctor) might want to consider; because once you injure a joint they never really heal back to their original capacity.

The eliptical will help your cardiovascular system prepare for its stresses, but it will not be training your muscles to hold your skeleton in place against each shock generated by each stride for thousands of steps in a row (this becomes extremely potent and obvious when the course has extended or steep hills). I'm not saying you can't/shouldn't do it, just trying to cover all the bases.
posted by iurodivii at 10:13 PM on August 12, 2006

i used this guide recently and by week 6 i could do the 30 min run. which with my pace puts me at over 5km

Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8 Run 30 mins continuously.
posted by moochoo at 12:58 AM on August 13, 2006 [3 favorites has favorites]

yqxnflld, of course, I totally liked your answer the best, but the rest of the answers seem to disagree.

The more I read Ask Metafilter, the more I'm convinced that people will forever blatantly ignore good advice, and go with the answer that supports their existing bias.

It's only 3 miles.

You can injure yourself in the first mile if you haven't done run before.

The bottom line is that running is a high-impact sport. For beginning runners, the aerobic aspect is incidental. Elliptical machines are deliberately designed to be low-impact for those that cannot tolerate high-impact. Therefore an elliptical machine will NOT adequately prepare you.
posted by randomstriker at 1:01 AM on August 13, 2006

I work out 5 days a week - elliptical 2 days, a really, really hard cardio interval class 1 day, and muscle conditioning classes 2 days. I'm in better cardiovascular shape and have stronger muscles than I ever have in my life. I thought that I could easily do a 3.5 mile race with some coworkers. I only had a few weeks to prepare, but I did what I could and started running on the treadmills at the gym instead of the ellipticals.

That race KICKED my ASS. Seriously. Running is so much harder on your body than the elliptical or even my really hard high-impact cardio class. The race was harder than the treadmill too, because there were slight hills and wind and it was really humid out and you had to dodge slower runners and stuff. The treadmill feels like it propels my feet and keeps 'em moving. When I ran outside it felt like I was running in mud by comparison.

I was able to finish the race, but there were a couple slight hills that made me slow to a walk (just briefly) and my time was abysmal. It was also just really, really painful and unfun. (Didn't help that my old 3rd gen iPod couldn't handle the jostling and the great race playlist I made to inspire me was useless.)

I'm really glad I finished the race, and if that's all you want to do, you can probably willpower your way through it. It does feel good to be able to say that I ran a 3.5 mile race and made it. But just be prepared for the pain. It was enough to convince me that running is not the way I want to keep in shape.
posted by misskaz at 7:19 AM on August 13, 2006

Well this summer, I started running. I started on the eliptical and tried to go for about 30-40mins a day for about 8-10days. After that I switched over to the treadmill and started slowly. 2miles at 4mph, then 4.5mph, then 5mph. That increase in speed took about a week (running 6 days a week). Then I started increasing the time/distance until finally I was running 3.2mi (5k I think) in about 36min. Now there's no way that this is "competitive" for a race, but I'm not too concerned about that, I'm just happy I'm doing it. But keep in mind, running outside is a whole different beast. 2miles on the road tires me out just as much as 3 on the treadmill.

Good luck. And remember to sign up for the 5k today so you will have a goal. And start running/eliptical/walking/moving everyday.
posted by ruwan at 7:54 AM on August 13, 2006

Aspo - I'll sneak in an answer. My Timex Triathlon 100 will do that, look for a feature called 'interval timer'. It may be available on lower range watches.
posted by snowgoon at 2:21 PM on August 13, 2006

There's also an interval running iTunes script that goes through your playlist and trims the songs to the right length and inserts "Ding!" noises. That site says it's only for Windows, but look in the comments for the Mac version. I got it to work relatively easily.
posted by web-goddess at 2:48 PM on August 13, 2006 [6 favorites has favorites]

I'm with yqxnflld. You're active, and you're only turning 40, and it's only a 5K. You're not going to injure yourself as long as you don't fly out of the gate without stretching, although you will be quite sore the next day. Make sure you have a good pair of running shoes, stretch well before and after, and jog at a very slow pace.
However, if you do get out and run a mile or two outdoors a few times before the actual race, it will make the experience much more pleasant.
posted by emd3737 at 3:32 PM on August 13, 2006

If it makes you happy for a closer comparison, I made a goal last year to be in comparable shape at 40 as when I was at 20. My birthday is in two weeks, and I'm almost there.

In June I started a training program optimized for getting you to 10K in a little more than 3 months WITH MINIMAL INJURY. My schedule does not have the leeway to handle 3 runs per week, so it's taking me longer. At a little more than 2.5 months in to the program, I can handle a 5K at a very slow pace. On the training schedule I was on, I would've made that in two months going 3x per week.

However, the key for me has been pacing myself, setting myself up for success, and keeping a positive outlook. I run outside at a nice time of day in mostly good weather at a pace that I can handle. If a given run kicks my ass, I take the attitude that getting my ass kicked is way better for my heart than not going out at all, so I still win. Through trial and error, I've found a 10 minute mile pace quite comfortable. The training program I'm using has no distance associated with it. It's all about time, and it's very similar to moochoo's.

I can't stress enough the MINIMAL INJURY part. You're not 20 anymore. It will take you longer to heal. Do whatever you can to have MINIMAL INJURY: see your doctor, get good running shoes, don't try to hurt yourself. Do whatever you can to make it more pleasant. A friend of mine noted that you don't see many smiling runners. He's not quite right. I'm smiling now for the first 20 minutes, then I start tiring. I think about hard algorithm problems when it gets harder. Some people like music. Some people just like to look around. Know yourself and aim to please yourself.
posted by plinth at 6:55 PM on August 13, 2006

Somebody has probably already mentioned this--don't run on concrete sidewalks when you run outside. Stick to asphalt, trails, grass, etc. Concrete is murder on your joints, and will lead to a quick injury. Good luck with your training!
posted by LoriFLA at 11:33 AM on August 14, 2006