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Running

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After much gritting, I've decided to surrender and start running. Fencing season is over and I've decided that as much as I hate it, running is good way to lose weight and keep fit (and barring heavy impact and all that unpleasant stuff) will allow me to trim down a little.

Does anyone have any suggestions for a beginning runner? I'd really appreciate some advice and important dos and don'ts so I don't end up injuring myself stupidly. :P

Thanks!
 
I wish I could run... I can't because I wrecked my knees about 6 years ago skiing...

(It sucks, too, because I used to be awesome at skiing, but now I can't because it hurts too much :( )
 
I just started running last week, and I'm enjoying it a lot.

Make sure to have proper shoes and socks. There are some beginner programs out there... they start with a walk-run combination that gradually increases in intensity.
 
Here's some tips that come to mind:

Start out gradually. Don't jump right into running 3 miles continuously if you haven't done it recently. Running is more demanding on your cardiovascular system than many other kinds of exercise. One thing I did when I started running was to walk briskly for a few minutes, then run for a couple minutes, walk briskly, then repeat at intervals as necessary. Basically, run until you feel overwhelmed then walk until you've recovered. Over time, you should find yourself running more and walking less until you get to a point where you're running the whole time after a warmup.

You don't need to run fast to get a good workout. Remember, you're not racing. If you're feeling exhausted, slow down to a lighter jog. You want to avoid overexertion as you're more likely to injure yourself or lose motivation from overdoing it.

You don't need to go far to get a good workout. Even just running for 30 minutes can be pretty intense. Farther is better for burning calories, but again you don't want to overdo it. Start out with shorter runs and work your way up. Some people use the rule of thumb of not extending your distance/time by more than 10% each week.

Avoid running on concrete if you can help it. This can be difficult since the most logical place to run in most urban areas is often on a sidewalk. Packed dirt or gravel or even asphalt are easier on your knees.

Get a good pair of running shoes and replace them regularly. A shoe store that specializes in running will be pricier, but you're paying for knowledgeable salespeople who can help you select a pair of shoes that not only fit properly but also work well for your gait and type of running. They say you should replace your running shoes about every 6 months because the soles lose their shock absorbing ability over time. Running shoes should fit comfortably from the get go. These aren't dress shoes that need to be broken in to feel good and not give you blisters.
 
^
drhladnjak said:
Get a good pair of running shoes and replace them regularly. A shoe store that specializes in running will be pricier, but you're paying for knowledgeable salespeople who can help you select a pair of shoes that not only fit properly but also work well for your gait and type of running. They say you should replace your running shoes about every 6 months because the soles lose their shock absorbing ability over time. Running shoes should fit comfortably from the get go. These aren't dress shoes that need to be broken in to feel good and not give you blisters.
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a yep..........invest in quality running shoes..........quality running shoes will help prevent shin splints..........
 
I see that you live in Ann Arbor. I used to live there. There are some very nice paths in the arboretum and along the Huron River worth exploring. Have fun!
 
Hey everyone, first post, I recently started running too. I've run in the past, so it's really not that big of a shock to me, but I have a question about distance versus time. I'm trying to lose weight, and get in shape, and I've been running about 1.5 to 2 miles three to four times a week. It usually takes me about 15 to 20 minutes depending on my walk/run combination. My question is: Should I be measuring distance or time running? Like I said before, I'm only looking to lose weight and get in a more trim shape.
 
The lower your intensity (in other words, the slower your pace), the greater percentage of fat vs. glycogen you burn. Hence, if you are trying to burn fat, it is better to go slower for longer distances. That being said, I like to do a combination of faster-paced runs for shorter distances and slower-paced runs for longer distances just to keep things interesting.
 
Really good advice. I'm basically aiming for the same thing as he is and doing the same (working my way up to 1.5 straight running). I think right now I'm at 1. 2 or 1.3.
 
Ah, it's not so bad. I just never liked running as a chubby kid in elementary school. I'm not bad at it now, and listening to music passes the time. I just never had any good memories associated with it other than being jiggly and exhausted. But it's pretty okay now that I'm doing it.
 
There are the fitness flyers that could be used in conjunction with running, or instead of it. I have one. I lost 25 lbs on it


 
i run almost every night. Make sure you stretch! you will regret it big time if you dont stretch properly. it can cause serious pain and problems with your legs in the future if you dont stretch.

Make sure you start off slow. i usually do 2min/1min routines, even now that i am capable of going continuously. 2 minutes running/1 minute walking or 2 minutes jogging moderately/1 minute running.

Try and only do about a mile first and gradually work up to 2 and 3 miles at a time.

Bring a water bottle! it will keep you hydrated and stop you from feeling like you are going to faint.

wear good running shoes or basketball shoes. basketball shoes have a nice rocking feature to them that really get me going.

other than that, if your running outside, bring something like a stick or police knight stick (thats what i use lol) just in case you run into an undesirable animal or person!

and running in the early morning or late evening is always my favorite time to go! not to hot and you dont have to worry about kids/traffic or anything else that is out during the day.
enjoy!
 
3nipples said:
My advice is to find something you will enjoy doing, otherwise you're not likely to succeed.
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I have to agree...I really hate running. I tried to get into it but i stopped.

(doesnt help that i was running on the street/blacktop)

they say the best surface to run on is soft ground (dirt) because it absorbs the shock or a treadmill.

Blacktop makes the force of your foot hitting the ground go back up into your body. So you're body absorbs the shock rather than the ground.


the absolutely most important piece of information:

remember to stretch before and after you run. Hold each stretch for at least 10 secs.
 
jamessmith08 said:
the absolutely most important piece of information:

remember to stretch before and after you run. Hold each stretch for at least 10 secs.
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Don't stretch before; it's counter productive because you need those muscles to contract. Instead, do some limbering up exercises and then start slowly for the first few minutes until you are warmed up.

Stretching after on the other hand is a must.
 
Yeah your not supposed to do stretches before run. Ur suppose to walk before you starts running. If your a beginner they recommend 15 mins of walking. I found that too much time, i normally do 1/4 of a mile walking then start.

I started running about a month ago. I wake up at 6am, it suxs the first minute getting up but then its fine.

Also with running, you need to realize that you are going to have bad days. Sometimes you just cant get into it. But when you have good days, its awesome.
 
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