Running Tips

[Stephanie]

One of the most basic things that nobody ever told me when I started running a few months ago was, well, how to run. Literally, how to run. :lol:

So, as lame as this may sound, it took me a long time to figure out how to run and I still don't think I've gotten it completely down pat. I've never been even remotely athletic and have, in the past few months, begun running. I LOVE it, but am still experimenting with relying on different muscle groups to get me going. In fact, just a little while ago, I figured out that using my butt and thighs to run would actually propell myself forward with far less effort than running with my lower legs and toes (read: Bouncing Betty :o ). Anyway, if anyone has any tips, I'm all ears.

If anyone's in the same boat or similar, my number one tip is such a "duh" tip that it's easy to overlook it. Get yourself some good running shoes. When I first started running, it was on pavement with cross trainers. The difference between my cross trainers and properly fitted running shoes was like day and night. Shin splints eased up, I found myself able to run everyday instead of every other day, and my distance increased by leaps and bounds (haha). Running shoes rock. :lol:

Anyway, I'd love to hear some thoughts or suggestions.

[TwirlyTresses]

Back when I was running steadily, I learned a lot from the discussion boards over at Cool Running (http://www.coolrunning.com/cgi-bin/ubb/Ultimate.cgi). The "Basic Training" section has a lot of information about the mechanics of running--stride length, heel vs. forefoot striking, how to breathe, etc. I also liked The Complete Book of Running for Women (http://www.amazon.com/gp/product/0671017039/sr=8-1/qid=1148947499/ref=pd_bbs_1/103-4286872-2185419?%5Fencoding=UTF8), which covers a number of other useful topics.

Hope that's helpful--sorry I can't be of more direct help! I never was able to find a running gait that didn't eventually damage my knees. :(

[Wren]

I cannot reccommend the book ChiRunning by Danny Dreyer highly enough! His basic philosophy on running is to run from your center, allowing all of your energy to flow from your core. Aligning your body and relying on your core (abs, back) instead of your legs makes running almost effortless. With correct posture and a slightly forward lean, gravity pulls you along and your legs and arms become secondary. This eliminates virtually all possible leg injury. In the book, he goes way more in depth and includes many different excercises to help the runner become more aware of their body when running. Can't forget the proper breathing, too!

I'm only halfway into the book and my running has already improved tenfold. In one of the first chapters he says that you should feel better and more energized AFTER a run than before you set out....something I never thought possible but am now starting to experience. :whoohoo:

[Meezer]

I'm very interested in beginning Cool Runnings' Couch to 5K program. I planned on starting it up back in January, but life got the best of me. I'm would like to add running to help with cadrio endurance for my tennis game. The last time I ran was in basic military training-- a loooooong time ago. Anyway, I'm very eager for tips/techniques too!

[Stephanie]

I cannot express how happy I am you posted the link to Cool Runnings. Just by reading a little bit this morning, there are already things that I want to work on. Awesome! Thank you! I need to look around a little more and find that Couch to 5K program. My ultimate goal is to run 25 miles a week.

I actually already have Chi Running! One of the gyms here had a Chi Running clinic and I was sad that I had to miss it, but my friend has her DVD from it that we're going to watch sometime this week. Anyway, I haven't read it yet, but will definitely start tonight. Very cool.

Thanks you guys! This is great info!

[LadyofShalott]

Yea for chirunning! I am trying to get back into running and it's made it much easier.

For my running tip: When you just don't feel like running, then don't, go for a walk instead or do a really enjoyable run, get a running buddy, take the dog. When I am in a slump I go running on a trail. It takes me a bit to drive there but I love it! There is just something about running in the woods (with pepper spray, cell phone, and hopefully a buddy) that just makes you fee like a "real runner".

Also, if there is something going on that day that you need extra confidence for I always try to run. It's weird because I never feel more beautiful than after a run. Though in fact of course I look awful, but my confidence and self-esteem rises.

[Hairstorm]

Although I don't run, my 6th grade DS does, and he likes Carl Lewis' site, carllewis.com. Note, the site has sound.

I checked out that ChiRunning book for him; thanks!

[LisaJaney]

I now feel compelled to get that Chi Running book. Our local library does not have it; I believe I will check Barnes-Noble today and if THEY don't have it, I'll go Amazon.com (I need to get two copies of "Mountains Beyond Mountains" for the twinners for college, so Amazon may have to win this little contest; free shipping if I order all three from them!)

That book does sound wonderful, though. I lost a lot of weight and looked dang good in college when I ran. I'd sure like to do SOMETHING with this old bod; running may just be the thing!

[Wind]

I'm wondering how fast you have to be going to be running, and not jogging? I considered what I do jogging, but after seeing some other people, I'm thinking I might actually be running. I'm currently running/jogging on pavement, wearing crosstrainers. :purplex:

[enitsirk]

I have a question when it comes to beginning runners.

First of all, I currently don't run...or really exercise (not on purpose- I go on walks and bike rides to relax/have fun though :lafhard: )
I used to do track in middle school (oh about 8 years ago) and when I first moved in with my boyfriend I went running with him a few times (enough to get myself up to where I ran a mile. And was very very tired at the end of it, though felt good and energized too. That's such a weird feeling)

But..the question: Is it better to go for more distance first, or more speed?
When I started running with boyfriend he basically just ran next to me and told me to not push myself too much, just be running/jogging even if I'm going slower than my normal walking speed (once again..funny how that still takes more work =p) and I never got to the point where I was trying to up one or the other. So. Which is easier/better to try to improve. Should I start running short distances, try to increase speed at those distances, and then go longer, or should I start just running and try to make my distance longer and longer.

OR should I not even think about distance and just try to run for a set amount of time?

And as another question...the boy always told me to just keep running and not to stop and walk. This made me hate running, because sometimes I just hurt so much/was so tired that I felt like I needed to walk for a bit. On the other hand, with his 'encouragement' I was able to force myself to keep going and did feel good about not stopping at the end of the run.







...maybe I should just get myself a good mountain or road bike and bike for exercise. Biking is fun

[LisaJaney]

Enitsirk, I don't have an answer, but had to commiserate about the boyfriend and the advice. Back in college (I ran 3 - 5 miles a day) my boyfriend ran with me a few times, until it became dangerous for him to do so. One time (I was slow, just jogging), he told me "I could run at this pace for days and days on end!" I told him to go to....well, I suggested he move to a warmer climate. ;) He quit running with me at that point. I think I was mean, maybe... :shrugs:

[Wind]

I just started a walk/jog routine, so I'm wondering the same thing as Enit. I do walk a block, jog a block. I walk pretty quickly, not sure if that makes a difference or not. :gurn:

[Stephanie]

When I started, I started with the mindset that my body would tell me what was enough as long as I was honest with myself. I didn't time myself, but rather ran until I couldn't anymore, walked to catch my breath and once I caught up with myself, ran again. I did this in cycles, not worrying about my speed, until I realized that I was suddenly running double that which I started. After I was able to run some distance, I played around with my technique and tried to speed things up a bit. Right now, I'm alternating with walking, running and sprinting and am finding myself becoming faster overall and decreasing my walking time almost without conscious effort. Anyway, that's a thought for you to chew on. Maybe try intervals for speed?

FWIW, RunnersWorld.com (http://www.runnersworld.com/) is an AWESOME resource and has tons of information for you...

[Hairstorm]

Regarding walking, an interesting tidbit:
In the book Fitness Walking for Dummies, the author mentions something called the "gray zone". Basically if you walk so quickly, it would actually be easier to break into a run (but you hold yourself to walking), you burn more calories than if you run.

[Wind]

Whew, I just got back. I tried your suggestion, Steph, and it worked really well. :whoohoo: It's a lot easier than going by block. I also concentrated slow jogging instead of walking. The biggest problem I have is wanting to run, and run, and run...and then wanting to colapse. :ooh: I really have to work hard on paceing myself, espcially at the beggining. I'm browsing Runners World, and have already picked up some good tips on warming up. Thanks!

ETA: Here's some info on begining to run, and walking, that you might find helpful, Enit. The Run/Walk Plan (http://www.runnersworld.com/article/0,5033,s6-51-184-0-236,00.html) The 30/30 Plan (http://www.runnersworld.com/article/0,5033,s6-51-184-0-253,00.html)

[Bonnie]

Runnersworld.com forums are down right now :( I think the date to come back is the 14th.

I would say that if your pace is very slow, start with a time instead of a distance. The last run I went on was a 6 miler, during which I refused to stop to walk even for a nagging hip pain. I paid and now I am on a week's break :P The run-with-out-stops-no-matter-what can cause injury, and it's much smarter in the long run to take a break to enable going further, rather than spending yourself so much you have to quit. That limit of how hard you can push without being injured is best judged by yourself, although sometime we perceive and judge things wrong. Push, but not too hard. If you are injured, take the time off to heal it. It's far better to take a week (or weeks?) off and be able to resume running and keep it up in the years to come, than to push through an injury and eventually as the injuries build up have to quit running completely.

I think the basic rule is to only add 10 percent to your milage each week, so if you're running 10 miles you can add one mile, the next week 1.1, etc.

Happy running :)

Bonnie

[wavebaby]

What I found extremely helpful was last year I joined a running group locally (The Running Room) so I had lots of instruction and support (and company on rainy summer days when none of your friends want to run with you :happy: )
Coolrunning is great site too, I will have to investigate Chi too!

(I LOVE trail running, somehow the change in terrain & beautiful scenery are more inspiring than my neighborhood)

[LisaJaney]

Back when I ran cross-country in highschool, and when I ran again later in college, I enjoyed woodsy trails the most. The scenery is MUCH better than pavement and sidewalk, but I think what I enjoyed the most of all was the air. You don't have to breathe car-exhaust. That's a plus ANY day! ;)

[LisaJaney]

Went for my first run this morning. Should have gone a little earlier (when it was a little cooler), but it was okay. Took Maggie (my dog) with me. She did well, pooped out just before home. (tired-out, that is, not "made a poopie") I had to CARRY her a few times, when dogs came out to get her. One dog DID attack her a bit, growling and snarling. I yelled at the dog (the master was there to shop his dog) and picked her up and carried her. She weighs THIRTY POUNDS, so it taxed my strength.

I tried to use some Chi Running techniques, but I'm only on chapter four, so I don't know much. It seemed easier to run this way than power-running (like I did before) but it is still taxing. I do notice that I have more of a mid-foot strike, and that's good (I was worried about my left heel, plantar's fasciitis). I plan to go out again tomorrow morning, taking Queenie (my other dog, she only weighs 12 pounds, in case I have to carry her for a bit) and see how she does with the run.

We live in a small town, where each "block" is four square acres. I would run a block, walk a block, run a block, walk a block, etc. That worked well for me. I will just keep doing that until I can run two, walk one, and then build up from there. I have no idea how far I ran/walked. I fear it was only a mile or something. But it's farther than I ranwalked yesterday, so it's progress!

OH, and I LOVE LOVE LOVE my Saucony Grids! Hated to take them off at the end of the run, frankly.

[DotDotDot]

But..the question: Is it better to go for more distance first, or more speed?
When I started running with boyfriend he basically just ran next to me and told me to not push myself too much, just be running/jogging even if I'm going slower than my normal walking speed (once again..funny how that still takes more work =p) and I never got to the point where I was trying to up one or the other. So. Which is easier/better to try to improve. Should I start running short distances, try to increase speed at those distances, and then go longer, or should I start just running and try to make my distance longer and longer.

OR should I not even think about distance and just try to run for a set amount of time?

And as another question...the boy always told me to just keep running and not to stop and walk. This made me hate running, because sometimes I just hurt so much/was so tired that I felt like I needed to walk for a bit. On the other hand, with his 'encouragement' I was able to force myself to keep going and did feel good about not stopping at the end of the run.

I run Cross Country. We had this list of goal-things that went like this which I hope answers your questions:

1. To run farther.
2. To run farther faster.
3. To run farther faster non-stop.
4. To run farther faster non-stop without slowing down.

HTH! :)

[kimberlily]

I went for my first run in a while today. Well, with the jogging stroller at least. It felt so good. I used to be able to do 2 miles without stopping, but I'm out of shape now, so there were multiple walk breaks... but I ran :D

[morningstar]

I am running in the house. Well not really. I am waiting for this very cold weather to turn. I can stand 35 degrees but it is 19 lately. I don't run on ice well either. I can't wait though.

[Sam-I-Am]

Way to go kimberlily!

To be honest, I hate running. I really do. For me it's an uncomfortable, dry-mouthed, panting, hot, sweaty, torture session.

On the other hand, running is the one exercise I have found that consistently helps me lose weight when I need to. And right now I need to lose 10-15 more pounds to get back in my healthy weight range.

So right now I am running/walking one mile 4 days a week on a treadmill, along with some stretching and weight lifting afterwards. I can't see myself ever loving to run, but I do admire folks who do this for fun.

Question: I am pretty sure I am doing something wrong, but I don't know how to diagnose or correct it. When I run, my thighs and butt are not at all sore. It's my calves that feel sore immediately afterwards. From when I first started walking up until about 4 years ago I walked on my toes, so maybe my running is still affected by that? I don't know. Can anyone here offer some advice?

[girlcat36]

I have run 20 miles this week, and one more 5 miler will make my goal of 25 miles. I did a 7 miler on the treadmill at the gym Sunday--how incredibly boring is that? It was icy outside. I really have to push myself to get up and run, as I am still recovering from cancer treatment, but when I run, I feel like I was never sick.
I haven't discovered the 'fun' in running, and don't even consider myself a runner; instead I run out of 'fear' that my clothes won't fit me anymore. LOL.
Sam-I-Am, I don't have any advice for you, but I know someone will come along soon that may know.
I second the Coolrunning website---it has great training tips, check it out.
What is everyone wearing for running shoes?

[Islandgrrl]

Sam-I-Am: If you're calves & feet are sore (arches, right?) you're probably focusing your weight on the forefoot insteand of the whole foot. I don't mean running flat-footed, but definitely a heel strike, followed by a weight shift forwards into your forefoot to push off for the next stride. If you've got a history of toe running, this is probably what's happening.

It's totally helpful if you have a running specialty store in your area that does gait analysis, to make a trip there and have them watch you run & make shoe recommendations based upon what they see. Seriously, this can make the difference between running in pain and running with joy.

girlcat36: Fear of fitting into your clothes is a great motivation for running! It certainly sometimes fuels me!!! Mostly though, I run because I love the way it makes me feel. I restrict myself to shorter distances these days (3-6 miles at a shot) because I mostly run on a treadmill at the gym (no kidding boring as hell). Running on pavement screws with my right knee (3 surgeries, but who's counting?). I can't imagine running a half-marathon on a treadmill. Blech. So maybe one day you'll learn to love running and do it just because!

kimberlily: Don't look at it as "Oh, I had to stop and walk :(" Look at it as INTERVAL TRAINING! Run as long as you can, then stop for a short recovery period and run again. It's an awesome training method that will help both speed and endurance! Not only that, but it makes you feel a whole lot better about what you might consider a sucky workout!!! Find the positive!!!

morningstar, I hope it warms up for you soon! Running on ice! Shudder!!!

As for shoes, I'm wearing Nikes right now. Just ditched a pair of Brooks that were causing me to have achilles tendonitis and hip pain on the left side. My new shoes are super comfortable. I have a run planned for tomorrow morning, early, before the sun comes up. Just a 3 miler!

[girlcat36]

Thanks for some good advice, islandgrrl.
Went outside for my run today. BRRRRR---I think I am nuts. The wind chill was 19, and it started snowing.
I am wearing Saucony Progrid Paramount, my second run in them; they feel great. I have always been a fan of Saucony.

[freznow]

Just went out for a very short run. I can't seem to do more than a mile. But I also ran the pacer in PE this morning.

I love running. Did track last year, don't really have time for it this year. I'll have to look into that Chirunning book. They don't seem to have it at any local library though. I'll suggest it.

As for the faster/farther thing that I believe has already been answered, I would think farther is the better thing first. I know it takes more to work at farther than it does to work at faster, but that's just it. Tiring yourself out sprinting does give an exhilerating adrenaline rush, but until you can go a decent distance I don't think there's much use sprinting...

My main problem is that I can't run on treadmills. I don't know if it's my shoes (I have some Aasics flats... not the best but okay) or what, but my legs ache/are in horrible pain not 3 minutes in. It's awful. So I never bother to run in winter, and then I'm out of shape in spring.

Other big problem is remembering to stay hydrated during the day. Sometimes I'm good at that, but when I don't run consistently I forget again. I blame winter again!

[Sam-I-Am]

Sam-I-Am: If you're calves & feet are sore (arches, right?) you're probably focusing your weight on the forefoot insteand of the whole foot. I don't mean running flat-footed, but definitely a heel strike, followed by a weight shift forwards into your forefoot to push off for the next stride. If you've got a history of toe running, this is probably what's happening.

It's totally helpful if you have a running specialty store in your area that does gait analysis, to make a trip there and have them watch you run & make shoe recommendations based upon what they see. Seriously, this can make the difference between running in pain and running with joy.


Thanks for the tips, Islandgrrl! I don't have problems with my arches at all; it's just that I thought I wasn't running as efficiently as I could be. I will try and see if I can find a running store in town. That is a great suggestion; thanks!

[kimberlily]

Oh, Islandgrrl, I wasn't looking at it that way at all! I enjoyed it, even with having to walk from time to time. I am just anxious to get back to where I was in the end of autumn ;) I'm impatient :lol:

Sam-I-Am, I personally put too much weight on my heels, but your shoe can make a huge difference. I had to get orthotics last year because my knees started giving me trouble. My shoes weren't supportive enough, which caused problems with all my joints. Definitely go to a running store. It could be something as simple as adding an insert to your shoes.

[gilly]

I would love to get into running but I look so awful when I run! I m a sweaty gasping mess within yards of my home so I have to use my treadmill which is sitting in the lounge raring to go if only I would switch it on!
I really don't know how to start running, I do walk outside everyday but there is no way I would run in public at the moment!
Does anyone know of a reasonable program that I could follow that I could use on my treadmil? It can go up to 16kph (I can't) and it does have inclines.
ANY advice would be great as I am thinking that running will at least curb my ever expanding waistline!!

[girlcat36]

Here is the link to the Couch to 5k training schedule, it might be helpful to you.
http://www.coolrunning.com/engine/2/2_3/181.shtml

[kimberlily]

Couch to 5k is awesome for new runners, gilly. I found the program was a bit too slow for me, since my body adjusted pretty quickly to running. I did it for the first few weeks though.

I have decided that I'm going to do the Bridge to Bridge (http://www.bridgetobridge.com/) this fall (Golden Gate to Bay Bridge; it is a 10k).

[gilly]

Thanks for the link. I had a good look round the site and I am going to give the C25K a go, I am so unfit though so I reckon it will be a bit of a struggle but at least I will be in the privacy of my own home!
So today will be Week1/Day1 woo hoo!!!
I used to run in school and was pretty good at 100yds but I struggle with distance, I never managed to run the whole 400yd track while I was at school!
I did a half marathon in 1995 but walked loads of it hence my time of 2:56, but I did manage a sprint over the line though! I would be very happy to be able to run for more than a few minutes, once I have worked through the C25K I will get my hubby to drop me off 5K from home and give it a go, at least he will be able to keep an eye on me, mainly nice straight roads so he can see me from a good distance, I don't want to keep up with the car!!!

[morningstar]

It is 43 degree and raining and I went out for a mile run. I feel invigorated!

[girlcat36]

kimberlily-excellent goal, you'll have no problem with that race, you have plenty of time to train.
Morningstar--yay for you for running in the rain! I have run in snow flurries, but never rain(though I have secretly always wanted too)
I ran 7 miles yesterday, but a migraine has sidelined me today. I'm trying to run 25 miles a week, but I've been getting a lot of headaches lately.

[morningstar]

Yes the rain was good but the slush I was stepping in kept me to one mile. I am so pent up in the house and spring takes too long where I live to get here. I am going to try to get out more and more so I can get up to 3 miles each time.

[kimberlily]

morningstar, you'll be amazed at how quickly you work your way up to 3 miles. I'm not quite back where I was when I stopped running last winter, but within a month or so, I went from walking most of the time to running 3 miles without having to walk or stop :)

[morningstar]

Thanks Kimberlily I can't take the winter anymore. I get bored trying to keep myself moving in the house and outside I can really think. I loved it today. The smell of the pines and the water dripping on my face. A very large crow circled around and then flew back into a big pine. I am sure the deer were watching my foolish self and laughing. The melting ice was hard at times to navigate. Soon it will be gone though. I am hoping that the fat will burn away as dieting alone and not moving takes too long.

[gilly]

Well I did the first part of the C25K last night and I must admit I did not finish it! I only managed 20 mins not the 25 but at least I very nearly got there!
I also found some Mp3 downloads that are based on the program with really good motivating music on it and it also has a guy telling you when to do your next section of running or walking so I don't have to clock watch! When I do the next session I am going to cover the screen of my treadmill and have the Mp3 playing! There are downloads for all 9 weeks so I will use them all!
Hubby has said that once I have been doing it for a few weeks that he will come out running with me which is great, we can run along the beach, how good is that!!

[kimberlily]

gilly, are the downloads from Podrunner? I love his mixes. I usually run to a mix anywhere from 152BPM to 165BPM :)

[gilly]

gilly, are the downloads from Podrunner? I love his mixes. I usually run to a mix anywhere from 152BPM to 165BPM :)

I got it from here http://www.ullreys.com/robert/Podcasts/page6/page6.html

He has one for each week of the program, I like the fact he chips in and tells me when i should start running or walking.

[gilly]

I amazed myself and actually completed W1D2 today!!! :whoohoo:

I am really pleased with myself, I thought I would not be able to do it after failing the first time, but I strapped myself into an industrial bra to stop the girls leaping about and went for it! I could run properly rather than holding the girls while I was running! :whyme:

Can't wait for W1D3!!!

[morningstar]

Are any of you beauty bottle babes still running?
I took a month off in August due to the heat and my bad skin problems flaring up in the heat. sigh...
I am now back in the running shoes and can run about 3-4 miles at a time. I am trying to get back to where I was around June and July.
My shoes are Asics and my bra is Enell. I spent more on my running bra and it has made all the difference.

[kimberlily]

I'm back to running, but on the treadmill. Too hard to run with a 40 pound kid in the jogging stroller ;)

[morningstar]

Kim, I bet it's really hard with a 40 pound kid in a stroller. I should be running right now as a matter of fact. The weather has gotten cooler.