Ive started running a few months ago, (on a treadmill) and im just wondering how i am doing really!

When i first started 1 mile took me about 20minutes!!!! The best ive ever done was 10mins but that did almost kill me!! Started to average out around 12 minutes, how does everyone else compare?

Also, seen as the weather has been nice latley i thought i would give it a go outside, and the odd, even bizzare thing is that i run FASTER times outside!! Not by tonnes but can still see the difference. It doesnt feel as hard work outside, but im not sure why?

Does anyone know what kind of stretches i should do before and after?

Sometimes my ankles start to hurt when running outside too, could this be because its higher impact outside, or am i wearing the wrong trainers? They are a bit battered i admit, someone mention when running you should ideally have 'air' trainers-does anyone have these, and notice the difference to normal trainers?

Thanks all!

Not sure about times but one piece of advice I can give you is chuck them old and battered trainers in the bin! The right trainers are the most important piece of equipment you need. I've heard Runners Point will measure your feet properly and advise you which ones are suitable. They will probably be expensive but it's a good investment.

Whats runners point? Ive just had a look on ebay (yeh i know, but im skint!!) and they have got qite a few pairs of ew nike air max for reasonable prices.

Originally posted by pdrnsf
Whats runners point?

Sorry my mistake, I thought they were an international company. I thought I'd seen a branch in Sheffield but must have been mistaken. It is a sports shop where they have a machine which measures your feet properly. They then tell you which shoe is suitable for your feet.

Sounds like you've had a good improvement in your fitness. Well done :thumbsup:

If you are getting pain when running then defo get new trainers. Go to Keep on Running in Attercliffe. They will look at your feet and how you move to choose the right running shoes. Expect to pay about £70 ish, but it will be so worth it.

As for times and the indoor/outdoor thing, I've been running outdoors with a club for about 9 months and it is sooooo much easier to run outside than on a treadmill. Running at 10km/hr on a treadmill would kill me even now, but my best 10k outdoor time is 53 mins.

If you are interested in joining the club, then PM.

Good luck.
PC

I set 10 mins/mile as a my base time.
If i'm feeling like pushing I can complete 3 miles in 24 mins (well I could last time I tried). Rather than do that though, I tend to run faster for 15 mins, then jump on the bike for 30 mins (less impact) as that doesn't aggravate my shin splints so much.
If you want to increase your speed, best thing to do is just push it slightly each time, so increase by 0.1 mile/hr and keep it up as long as you can, then reduce it and make sure you finish the full distance.

If you've still got some energy left after 3 miles, just keep going, that will translate into finding the 3 miles easier next time, and thus allow you to go a bit faster as well.

I only work in kilometers, whats a mile in Km ?

Originally posted by pussycat
Go to Keep on Running in Attercliffe. They will look at your feet and how you move to chose the right running shoes.
:heyhey: seconded!

Originally posted by nick2
I only work in kilometers, whats a mile in Km ?

about 1.6km to the mile.

Originally posted by Cyclone
about 1.6km to the mile.

I usually just do 3 km as fast as I can, I have done it in under 15 minutes, but I don't realy bother about the time as long as I do the distance.

A ten minute mile is okay. It'll not win you any races, but it isn't too slow either.

I'm presently working on 3 miles a day, six days a week*. I can't stand treadmills and only ever run outside. Get out there, inhale the fresh air and admire the view. That's probably why you run quicker because you're not staring at some MTV in a gym.

My three miler can take me as long as 29 minutes although my best time was just over 26 minutes. I'm doing a 5k run in York in just over a month and aim to do it inside 25 minutes which should be easy as it is a flat course whereas wherever you run in Sheffield you'll have some hills. (5k = 3.1 miles.)

On the subject of running shoes, try Decathlon. They've some really cheap shoes (New Balance, I think) and other running gear. If your feet feel heavy it's very likely that your shoes are not suitable. It could also be that you're doing too much.

* Well, I WAS. Until I had a vasectomy a fortnight back. I haven't been able to resume my running since!

I'll second 'Keep on Running' in Attercliffe for trainers. They know what thet are about.

As for how long it should take you - well I gues that depends on your age, your weight and why you are doing it.

Nomme

Thanks everyone, useful replies!

Oh yeh and i suppose should have mentioned vital statistics!!!

Im 20, female, 5ft 4inches and just over 10stone. Doing it to be:

Im 20, female, 5ft 4inches and 9stone!!!!

Well if your doing it to lose weight then you shouldn't be bothered about how fast you are doing it. What you should be bothered about is your heart rate whilst you are doing it.

eg http://diet.ivillage.com/workouts/wcardio/0,,2v0,00.html

Your max heart rate is 200 BPM.

Your heart rate zone is somewhere around 130-160 BPM. What you should aim to be doing is keeping your heart rate up at a steady rate within that zone.

If your using a gym ask about using a heart rate monitor.

Nomme

Originally posted by pdrnsf
Ive started running a few months ago, (on a treadmill) and im just wondering how i am doing really!

When i first started 1 mile took me about 20minutes!!!! The best ive ever done was 10mins but that did almost kill me!! Started to average out around 12 minutes, how does everyone else compare?

Also, seen as the weather has been nice latley i thought i would give it a go outside, and the odd, even bizzare thing is that i run FASTER times outside!! Not by tonnes but can still see the difference. It doesnt feel as hard work outside, but im not sure why?

Does anyone know what kind of stretches i should do before and after?

Sometimes my ankles start to hurt when running outside too, could this be because its higher impact outside, or am i wearing the wrong trainers? They are a bit battered i admit, someone mention when running you should ideally have 'air' trainers-does anyone have these, and notice the difference to normal trainers?

Thanks all!

What pace is the treamill on for these runs?

Is it a set pace or variable? Do you run distance or time on the treadmill?

Hi, i aim to do about at least a mile on the tradamill, but most times try at least 2 miles, always speed up and then slow down though cos i get tired!!

Try and stay around 5mph and about 2.5 % incline.