Being 36 and having two young kids myself, I felt compelled to reply!!!
6 years ago I was in a similar boat to you - although I wasn't inactive, I was totally new to running and a mate at work suggested a group of us did the local half marathon. So, I started training and much of what you describe above is what I experienced at the time. 6 years on I totally have the running bug, and have done numerous half marathons and my second full marathon is in 6 weeks.
So, first things first.......your body probably won't thank you much for pushing yourself so hard so early. Running places significant stresses on your body, as well as your cardiovascular system. As such I would solely concentrate on time on your feet as opposed to measured distance. Personally I would initally run a pace that is totally comfortable - if it feels too slow, that's fine. You will increase injury risk by going faster than this - your body is not trained for this yet. Walking breaks are important too - running consistently for 30 mins should be your first goal, but take regular walking breaks initially.
Based on what you've said above, I would suggest running comfortably for 5 minutes, and then walking for 3 minutes. Repeat this until you are up to 30 mins in total. Over a few weeks you can increase your running time and reduce your walk time. Soon enough (and providing the pace is comfortable), you'll be running for 30 mins. After this you can start to think about getting faster and going longer.
To be honest I may of been a little hard on myself when I described my fitness. Yes I'm not what anyone would call fit but I work as a manager for a tile company and several times per week I end up helping with unloading packs of tiles of up to 30kg off pallets or loading up customers cars. In the case of our deliveries I get stuck in and that's a couple of hours of heavy lifting, coupled with being on my feet for 12 hours a day. Before this job I worked in pub/restaurant management and that was 12-15 hour days of brisk walking around the bar/restaurant. I actually wore a pedometer once in that job just out of curiosity and was clocked up about 5 miles thoughout a shift. Obviously it's not proper exercise but they say it all helps.
My first few runs my heart was pounding heavily and uncomfortably which is one of the things that made me realise I was pushing too hard and running too fast. My last couple of runs I've lowered the pace and feel very comfortable, around 10 mins per mile. I can't yet run more than 8-10 mins anyway without having to walk and I walk until my heart rate and breathing slows, usually 30 seconds to a minute.
It's not quite what you recommended but I will take on board your suggestions and try that out too. I do now aim at 30 mins regardless of distance, it just so happened that the first time I did that I did 5k (with short walks in there). I'd love to run 30 mins with no walking but I've some way to go yet. I also don't run everyday yet, every 2-3 seems to work best for me. The only soreness I get is my calves, but that's not too uncomfortable as long as I take rest days inbetween. From what I've read it could be my running style and having the wrong running shoes. I'm going to visit one of the running specialist stores and get my style properly assessed so I can get a more suitable shoe. From what I can work out myself I don't land on my heel, I land almost flat on my mid foot and roll and push off with my inner front foot. I'll see what they say.
The hard bit is done now, and that was working out if I would enjoy and stick to it and I do. It's only 4 weeks but I can feel a difference in my fitness, albeit a slight difference lol.
Next thing to master is eating, not for training or weight loss, just more sensible and to suit my new hobby. I'm actually eating breakfast now (cereals) something that I haven't done in 20 odd years apart from a sly bacon sandwich now and then. I'm finding my appetite is increased, I always ate small meals and didn't always finish them.
On the whole, this is looking to be one of the best things I've done.
I'm running again Thursday and I'll try your suggestions and see how I get on, I do want to get a least a bit tired though and that looks a bit too easy, the running at 5 mins seems about right with what I do now, the walking though I'm closer to 1 minute rather than 3. I'll increase that bit next trip out.
Good to hear you have the motivation to carry on - so many people don't and it's a shame. Running is fantastic for so many reasons. Since I started running 6 years ago I've shed over 20 pounds and now get into clothes that would have been spray on a few years ago! I use running as a way to get out of the house and chill out - the longer runs give me thinking time, and with 2 kids you know you don't get much of that!
Keep up with the easy approach - you'll start to build a base level of fitness over the next few months and you'll surprise yourself how your fitness improves. You mentioned a marathon within 18-24 months.......I would say that's possible, but get a couple of 10k races under your belt first - possibly around September time. If you still like it then that's a good sign - but slowly does it first.........literally.
One more thing - the more seriously you run, the more reason to consider nutrition. For now, make sure you compliment your increased training with increased carborhydrate intake. Rice, potatoes, pasta, but in moderate portions. Drink more water too - 2 litres a day, especially as it gets warmer. Fuel your body right, and you train better!
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |