Workouts!

November 18, 2006 6:38 PM

Advice for training for a 5k run.

I am looking into running a 5k run this May, which leaves plenty of time. For a while I was working my way up on the Couch to 5k progression, and I am (was) at step 6. I took a ~8 weeks off from the gym when I broke my toe, and am now getting back into it. I have started back at step 5, which I can handle.

My question is this.. Being overweight (~250lb, 6'2", 23yr) how bad is this for the knees? I am exercising mainly on a treadmill at a gym. Should I be doing this more on an elliptical? How applicable is a elliptical workout to a treadmill workout for a real-life 5k run on streets?

Thanks!

posted by SirStan to health & fitness (10 comments total)

make sure you go to a really good runners store and get a personal fitting. don't just run in anything. that is the most important thing. I'd also advise you to get a running coach who could push you and give you tips and tricks, correct form and such.

may is doable and 5k is actually not as bad as it might seem now. you should be able to do this in 40 minutes by then.

good luck.
posted by krautland at 6:46 PM on November 18, 2006

You have to get outside--either on asphalt or grassy trails. Try to refrain from running on concrete if you can help it. Concrete is brutal on the body.

Elliptical machines and treadmills are fine for mixing up your workout, but they aren't the same as real running. Running outdoors or on an indoor track is more challenging than training on machines.

This previous AskMe question may interest you: http://ask.metafilter.com/mefi/44277

Good luck!
posted by LoriFLA at 6:54 PM on November 18, 2006

If you have to run on a treadmill, at least put the height up to a 2 percent or so grade.
posted by Loto at 12:56 AM on November 19, 2006

You're young! You can totally do it. You could train for a 10k in that time, in fact. I can't advise about the elliptical, but I'm always excited when people first start to run, I must lend my wholly unsolicited tips...

Sign up and pay for the race now. If you're anything like me, this helps motivate you.

Don't scoff at advice about getting a proper shoe fitting. It's soooo essential. Hardly anyone has perfect alignment. I also recommend anti-blister socks.

Find a friend to run with, if you can. It provides accountability on those days you just don't feel like going out. Remind each other that you will *always* feel better afterward. Mentally, physically... I have never once said, "Damn, I wish I hadn't run tonight." You'll have good runs and bad runs, but never regrettable runs.

Run outside, if you can. Fresh air, and things to look at.

It's OK to run intervals. I run 10:1. I have a Timex Ironman with an interval timer that beeps so I don't need to eye my watch.

Finally, ENJOY YOUR RACE. It will affirm all the work you do this winter. It's a fantastic rush when you drain your last reserves of adrenaline sprinting into the finish line. It's a big accomplishment -- something most people never achieve -- and it'll be a fun and proud day. I've never known anyone who ran a race and then stopped running for good. It's just that worth it. Take a camera and invite friends with noisemakers to cheer you on and take photos. Wear a unique outfit and enjoy the day. Runners are some of the most supportive and inclusive people ever -- I almost cried at my first race when people passing in opposite directions were high-fiving, and when I was in the final stretch and all the expert runners who'd long finished were cheering us slowpokes on.

Have fun! Good luck!
posted by loiseau at 1:21 AM on November 19, 2006

Ok, his question is about knees (although I'm sure some of the answers above offer some nice tips).

Personally, I'm 225lb and I've run off and on throughout my life with no knee injuries. For one part of your question, the treadmill one, running on treadmills is just fine. The platform is actually pretty springy, which means the impact is significantly reduced from what you get by pounding pavement.

The second thing you want to watch is that when you do run outdoors, you aren't slamming your feet onto the ground. In fact, your feet should probably not get very high off the ground to begin with, so the drop isn't too significant when you take your next step. In particular, be careful on the downhills, if you're concerned about knee injury. This is where the most impact will occur.

Finally, make sure you have a nice pair of shoes that are relatively new and still provide for a soft landing. The human body is purpose built for running, and you can do so safely for many years.
posted by knave at 7:14 AM on November 19, 2006

Thanks for the feedback all. Unfortunately the 5k I plan to participate in is not that well organized, and does not accept payment yet; however it is a group of people from work, so while it isn't the financial obligation, there is definately a team obligation.

Loto: I have been doing 1, but I will do 2.

LoriFLA: I live in Vermont, its about 30 digrees out, and starting to snow :~). Once that subsides, I will do it outside more.

Kroutland: I can actually do 5k on a treadmill (1% incline) in ~45 minutes now, but I hope to do something much more respectable like 30min (~6.1mph?)
posted by SirStan at 7:59 AM on November 19, 2006

I keep forgetting that it is actually snowing in parts of the country. I forgot to check your profile. Good luck!!
posted by LoriFLA at 1:24 PM on November 19, 2006

if you are worried about your knees, stop running at incline 1 completely.

try doing
a 5 minute warmup at speed 3.6/ incline 5,
then 35 minutes at speed 5.8/ incline 2,
then a 5 minute cooldown at speed 3.6/ incline 5.

I think this will be quite tough for you at first. when you feel like you can't go on any longer (perhaps around minute 10 and again 25), go to the warmup setting for a minute or two. breathing is key. do not hold on, you'll only burn 1/3 or so then.

you should be able to do this within a month if you run every day. once you manage to do it, you can run the 5k hands down in a decent time. try to get to speed 6.0 and perhaps even 6.2 after a while or (in order to protect your knees), adjust the incline rather than the speed.

get a personal trainer! get a personal trainer! get a personal trainer!
posted by krautland at 3:23 PM on November 19, 2006

LoriFLA: I live in Vermont, its about 30 digrees out, and starting to snow :~). Once that subsides, I will do it outside more.

I'm Canadian and I only run outside, so I run through the winter. It's only cold for the first couple of minutes, but then, I am one of those furnace-people who warms up easily. (Which is why I hate running in summer more than running in winter!)

It's not snowing here yet.
posted by loiseau at 9:28 PM on November 19, 2006

Also, to prevent injuries, make sure you only do dynamic stretching before you run, and static stretching after. Google both terms, there are a lot of useful sites. Dynamic stretching can also be part of your actual warm up, depending what you do (lunges, high kicks, etc.)
posted by Loto at 10:46 AM on November 21, 2006