[cshep]

Hi I hope that got your attention,<br>
So not only am I new to the thread I'm new to running. I mean I've ran before but the majority of my experience has come from my time playing football, the farthest I ever ran in one sitting is 2 miles. Last night I ran 1.2 and I hope to push myself past that tomorrow. I ran the mile in roughly 9 minutes. I know its slow but I've been running for a week now and everybody has to start somewhere. I also need to incorporate weights into my daily routine, I used to train solely for strength so I lifted weights and ate non stop. It worked as I gained a lot of muscle. but now I need to get in better shape for my career. But I need to maintain strength as I am a college cheerleader (lifter, I told you I was a cheerleader) and my career there isn't over. So I'm open to any help anyone can provide and I admittedly know very little about running. So I'll look around some and I would appreciate your help.<br><br>
Shep

 

[Jill]

Shep, 9 minutes is not slow. That's pretty darn good! Congratulations on becoming a runner. There is a wealth of information and tons of really friendly runners here. Poke around and join in the fun.

 

[mykemp1971]

My only advice would be to take it one day at a time. Don't do too much too fast.<br><br>
I wouldn't worry as much about pace right now as I would about building a base, and adding distance slowly. Don't feel like you have to constantly be running farther and farther. Some weeks you'll increase distances, some weeks, you'll back off some.<br><br>
Good luck!

 

[muzicgrl]

No kidding. I have been running for years, have run many 5ks, 10ks, half marathons and a marathon and I still rarely run under a 9 minute mile unless I am doing some sort of speedwork.

 

[IEatHills4Meals]

congrats on the decision and effort!<br><br>
Listen to Myron (mykemp). He is an incredible runner and very fast dude. Follow his track if you want to work on being fast without hurting yourself.<br>
This is the place to be.

 

[Gingerbread]

Welcome! Ditto on what others have said about pace. I'd be ecstatic to run a 9 minute mile for more than one mile <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> If you slow yourself down just a bit, you should be able to run farther before you have to walk. And also as others have said, don't try to do too much too fast. If you want a guideline for how much to run, check out the training plans in the <a href="http://www.kickrunners.com/forum/forumdisplay.php?f=37" target="_blank">Kickrunners.com Training Programs</a> forum. That will give you some guidance on when to increase your distance and how often, I think.

 

[Complete Pete]

You would think that running involves an all out effort day in and day out but it doesn't. Not sure how hard you were working to get your 9 minute mile, but when you're first starting, pretty much all of your running should be at a very easy pace. If you're not able to hold a conversation when you're running, you're running too fast which carries a high risk of injury.<br><br>
What are some of your running goals? That will determine how you train.

 

[mykemp1971]

These are all excellent points!<br><br>
If you're inshape from cheerleading and HS Football, 9 min/miles might well be a 'relaxed/conversational pace' - but if it isn't, back off some - the speed will come, don't run yourself into the ground, Pete's right, running too fast too early is a good way to get an overuse injury, or pull/tear something.<br><br>
Also, don't do speedwork too early. Get a good base. You shouldn't even think about 'speedwork' unitil you're regularly putting in 25-30 mile weeks for about 6-8 weeks, and even then, ease yourself into it.

 

[cshep]

Wow I didn't expect so many responses so soon. Thanks! And I'm not in shape from football shoot that was 4 years ago, I was just giving some background on the only reason I've ever run. And I'm a male cheerleader responsible for throwing and catching 120 lb girls in the air. So being anything but stronger than the average guy is unnecessary. And I've never been an overachiever. So I'm not in great shape.<br><br>
By the end of my mile I am no where near "conversation" I'm closer to gasping. And thats after I slowed down to go past the mile mark. But like I said I knew none of this! I've already learned 2x more than what I already knew. So I'll try slowing down tonight and I'll take a look at some of the training.<br><br>
And as far as my goals go... I need to drop some body fat. But thats no big deal, I've edited my eating and while running alot I'll burn plenty of calories. And as I said I'm going to be a firefighter and I need to be in better shape for my career. I dont really have too many goals but eventually I want to be running between 5-10 miles a day.

 

[Complete Pete]

Running will only help minimally in dropping body fat - good nutrition is the key to that. Running burns about 100 calories per mile and it takes a 3500 calorie defeceit to drop a pound. Do the math and you'll see that beginner runners don't burn enough to show much results.<br><br>
It'll be great for overall fitness, though.

 

[Gingerbread]

It sounds like you have a reasonable goal and are willing to learn, which is probably the hardest part besides the running itself.<br><br>
Good luck!

 

[cshep]

During my time as a cheerleader I've researched both powerlifting and bodybuilding extensively. I understand both how to cut fat and build muscle. I used to weigh 295 lbs. I'm now 240 but I've been as low as 220. I bulked back up for cheerleading but now I'm going to cut down. I'm on a solid diet and by summer I should be where I want to be. So running will only add to my results. I also started lifting weights again after a month layoff. So that should help as well.

 

[bikegirl72]

whoo hoo for the cheerleader! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[ForceD]

Welcome Shep.<br><br>
But, a point of order. I don't think there are any of us that like to refer to our runs as a "sitting." For it is the 'run' that gets us away from the 'sitting.'<br><br>
Dan