Lower Body Endurance for Running?

BelovedHeather

BelovedHeather

Cathlete
I thought about crashing the Cheetahs check-in this morning but decided to post my questions here instead. I had the first of 4 monthly fitness evaluations at the club last night. My blood pressure is excellent, and I aced the 3-minute step test. Thank you, Cathe! I ran my first mile last night too! Well, I ran-walked. It was humbling to realize that I can keep up with Cathe’s intense step workouts, but a few minutes of running kicks my butt! :eek: I started off at full speed (as my cardio boot camp trainer told me to sprint) and made great time for the first lap, but I had to walk a few times after that because my butt was burning and my thighs were on fire. The good news is that it should be relatively easy for me to improve my 14-minute mile. ;-) LOL! :7 It took me over 20 minutes to walk a mile at my top weight, so I am making progress in the right direction. :)

My goal for the June test is to be able to complete the mile without any walking rests so I can see what my true time is and then start improving my time. My heart and lungs are in better shape than the rest of me. What can I do to build up my lower body endurance for this? What is the best way to work my way up to running a mile? My goal has always been to start running when I get closer to my goal weight, but I am inspired to rise to the challenge and run a mile with ease by July or August. My heart and lungs could handle it now, but my legs give out on me.

I did this in the afternoon Texas heat too. One of the guys at the club told me it was 94 degrees outside. Mercy! I am in awe of all the runners and especially the distance runners. Y’all must be in great shape!

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
Heather,

That's so great that you've decided to give running a try. When I started, I started on a TM which is much easier on the body then running outdoors. Running on a track is "nicer" then the streets but still not as "cushy" as a TM. ;)

Anyway, I would suggest continuing with your run/walk. I would not sprint at all though. After warming up, run at a comfortable pace (don't worry about speed at all here) for whatever amount of time you can handle and then walk until you are recovered. Wash, rinse and repeat until you have completed your mile. Keep track of that run/walk split time as well as the total time it took you. As you get stronger increase the running intervals little by little. Eventually you will not need to walk at all. Be patient though as it may take some time. I know I was only running for about 2 mins at a shot when I first started out. Patience and persistence pays off though. You WILL do this!

One additional thought which is JMO and differs person to person is do not give up your lower body weight work outs. Simply plan them accordingly so that your legs are not too tired are sore to run. I find that leg work (both strength and endurance) go hand in hand. My legs are stronger then they've EVER been and IMO it's due to the COMBO of running and lifting. :)

Best of luck and keep us posted!

BTW, feel free to "crash" the Cheetah thread anytime!:)
 
Hey Heather. I agree with Wendy on the LB weight workouts. Keep them coming. Something my coach told me when I was training for Disney was that in order to run further, you have to run further. Continue with the walk/run pattern, shortening your walk time gradually.

It IS amazing how different workouts take a different toll on your body. Pure example of why it's SO important to switch it up with cross-training.

Gayle
 
Hi Heather,

I''m a relative newbie to running but just wanted to chime in. When I started running, I bought a gymboss. It's a neat little interval timer. I started by running for a minute and half and walking a minute and repeating that pattern. It really helped in the beginning to know that I could run for a minute and half without stopping or dying. Gradually you can increase your running time and decrease the walking time. It really worked for me.

You can buy the gymboss at www.gymboss.com. I think it's $20.

Have fun and keep you the good work!!
 
Heather - You are welcome to "crash" the Cheetahs any time! We'd love the inspiration you bring! I agree with Wendy and Gayle on the weights. One thing to add (Wendy mentioned it too) - I do think the key to running any distance is to SLOW down. Go slower than you think you can, and just go. Once you can run a mile straight, then work on increasing speed. And enjoy! There's nothing like the feeling of a good run!!
 
Heather, you also should keep in mind your trainer told you to sprint at the beginning. Sprinting is more like the interval blasts in an Imax workout and will always result in the lactic acid "burn" you felt yestrday. If you slow the pace down, you won't have as much lactic acid buildup.

I agree with Wendy's explanation of how to start running- I know when I first got on the treadmill I did 1/1 minutes of running/walking and then tried to increase my running time versus my walking time.

Keep up the good work- 20 min to 14 min is great! Those next 6 minutes won't come as easy... :p
 
HA! Heather....I was just thinking that ENDORPHINS are all you need, to add to your already-bubbly personality and enthusiasm! LOL

Gayle
 
Hi, Heather,
I agree with what everyone has said -- especially the "run a little, walk a little" approach. When I started running nine years ago, I would run one block, then walk one block in my neighborhood. Then I increased to run two and walk one and so on until one day I just ran without walking. Any of the approaches suggested will have you running that mile in no time.

I also agree with continuing weight training your legs. You can really feel that strength when you run.

Speaking of that Texas heat, DH and I did our run yesterday at 5:30 in the morning to avoid it.:)

I've also been thinking about seeing if the Cheetahs have room for one more.

Good luck!
 
More Running Questions

Thanks for the encouragement and advice! Now let’s talk about my favorite subject! Shoes! I wanted to start walking at the lake more often, so I bought a new pair of Nike walking shoes last weekend that I have not worn yet. I am wondering if I should return them for a better pair of running shoes, or do I need run-walk shoes since I will be doing both? I am wearing a pair of Asics Gel 1120 running shoes that I bought in January, and it is time for a new pair. It may be time for an upgrade to a better running shoe too.

Do y’all recommend endurance workouts like Butts and Guts or strength workouts or both?

Wendy, I hate walking on the treadmill. It makes my feet go numb. I have never tried running on it. We have a special outdoor track that is pretty cushy. I am not sure what it is made of, but it is kind of like firmly packed sand and is cushier than running on a regular track. I could also run laps in the aerobics studio that has a floor similar to the one in Cathe’s studio. I enjoy outdoor running more though.

Jane, thanks for the recommendation. I love new fitness toys! Keep pressing on with your running.

Christine, I would love to join the Cheetahs again. I can be a weekend Cheetah if I am not able to keep up with the check-in during the week. Y’all are an inspiring bunch, and I miss checking in with the Cheetahs.

Amy, I was in much worse shape than I remembered at my top weight. I just reviewed my fitness log for July 4, 2003, when I started this journey. It took 25 minutes for me to walk a mile. :eek: Oh my word! I can assure you that I was huffing and puffing every step of the way.

Gayle, I am laughing my butt off after reading your comment about adding endorphins to my bubbly and enthusiastic personality. :7 You need to start praying for Pennie! ;-) LOL! :7 Y’all may need to sedate me before Cathe’s Friday morning step class since the coordinators have encouraged us to try not to scare the regulars! ;-) LOL! :7 Can you imagine what I will feel like when I reach my goal weight?!

Kristi, the Cheetahs are a warm and welcoming bunch. I checked in with them last year before the Road Trip. I never got back on track with my check-ins after that. Let’s go join them together! :)

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
RE: More Running Questions

Hey, Heather,
I recommend getting running shoes, even if you'll be walking in them, too. You can walk in running shoes, but you can't really run in walking shoes because of how the shoes are constructed. I walked the Portland Marathon with my mother in 2005 in my Mizuno running shoes. I also suggest that you go to a running specialty shop where someone can get you in just the right shoe for your running style. Sadly, in my experience, the best running shoe for you is not always the cutest one. :( If you don't have a good running store in Waco, you could drive down to Austin and go to RunTex with me. ;-)

On the strength training question, I think for me, I'd go with some of both, but others might have different opinions. I agree with Wendy that you just want to be sure your legs aren't too tired or sore on your run days.

I think I will check in with the Cheetahs soon. Thanks for the encouragement!
 
RE: More Running Questions

<<I am wearing a pair of Asics Gel 1120 running shoes that I bought in January, and it is time for a new pair.>>


While it is always fun to get new stuff (and I'm sure the retailer doesn't mind)...are you sure you need another pair right now? (just want to make sure a sales rep isn't giving you bad info for their own purposes). Even high-mileage runners often get 6 months out of theirs (with the mileage being the prime degradation factor...rubber will also deteriorate over time, but not enough over these past 4 months to matter). (obviously if they have structurally failed in some other way, never mind!)

Good luck with your fitness journey and adding running into it...and if the "fun" part of the new shoes (and other stuff) is part of what keeps you motivated and you have the $ to spare, that's great too!
 
Running Shoes

Kristi, thanks for the advice on running shoes! In general, running shoes are more comfortable on my feet than walking shoes. I wear them for general walking around, shopping, and running errands. I used to wear Nike Shox Ride running shoes, and they felt great on my feet. I will see if they still make those.

Snocone Bella, I can tell when it is time for a fresh pair of shoes. My feet or knees start crying! I have been wearing these shoes since New Year’s Day, and they are starting to hurt my feet when I stand on them for longer than 30 minutes. I wear my running shoes for more than working out. I may keep the walking shoes I just bought for shopping and general walking (since they were not expensive at all) and save the running shoes for my workouts. High mileage runners may keep their running shoes longer, but my friends who run weigh 100 pounds less than I do! That makes a big difference! Put on a 20-pound weighted vest and go for a run. Then imagine hauling around 100 extra pounds. As much as I love cute shoes, comfort is my primary concern. No matter how expensive the shoes are, I have not found a pair that will sustain impact at my weight without losing cushion and support after a few months. Cathe and my personal trainer friend recommend replacing running shoes every 3-4 months, so I am not getting my advice from retailers. Protecting my feet is worth the price I pay!

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
RE: Running Shoes

Yes of course, safety and injury prevention are the MOST IMPORTANT things when getting new shoes (and figuring out when you need them!). I had not considered the reason you explained to affect the life of the cushioning and support, and everything you said makes perfect sense. It is absolutely worth the price! (and I was in NO WAY questioning your judgment, I hope you didn't think so!)

If I seemed like I was trying to be a bit overprotective, it's because I have had those lines used on me (it's "time" to get a new pair) when they hadn't even seen the old shoes (or asked if I was starting to feel discomfort/pain)...just asked how old the last pair was then looked disapprovingly shocked no matter what the answer was. They've even tried to talk me into buying two pairs at once, to let the first pair "breathe and dry out" while wearing the second pair, which theoretically extends the life of both. Even if this has merit, I can't justify it for me. Because of these pushy sales people, it's gotten to where I just get running shoes from internet sites now, and only go to the store if I need to check the fit on an updated shoe.
 
Running Shoes

I went to Academy tonight, tried on countless pairs of running shoes, and settled on Nike Air Max Moto + running shoes. I thought Asics Gel Kayanos were my dream running shoes, but they did not feel as good as these on my feet. I could not justify spending $40.00 extra dollars for them. The Nike Shox did not feel as good either. This pair has just the right support and cushion. I am excited to go for a run!

Snocone Bella, you did not come across as overprotective at all. I just noticed that you are new to the forums and thought you might not know that I am still a long way from my goal weight. I do not like to have anyone hovering over me while I am trying on shoes. I love Academy. It is a huge sporting goods store in Texas. All the boxes of shoes are out on the shelves, and they have wide open spaces where I can take a test run down the aisle and a wooden floor to test pivots and turns when trying on shoes for dancy step workouts. I have a good feel for what works for my feet. Shoes designed for people with high arches are extremely uncomfortable. Some shoes feel like they are forcing my feet to land in an unnatural way. It is a good idea to have more than one pair and rotate them at least every other day. This does indeed extend the life of the shoes and allows the cushion to bounce back before the next use, and it is better for your feet. You have to spend twice as much now, but you will not need to buy shoes as often. It is really not more expensive in the long run. Some stores have sales that allow you to buy the second pair at half price. I like to buy more than pair one at a time because styles change. I hate finding the perfect shoe only to see it discontinued a few months later.

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
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