New runner.

marykate_1203

Hello! I just started running and was wondering if anyone had some "beginner" advice. I am prone to shin splints even with new shoes.

I'm starting with a walk/run method and hopefully going up from there.

Any good foods to have before I run?

Thank you in advance.

TavistockToad

c25K is good for beginners

jonnyman41

stick with the programme, don't go too fast as you having shin issues. For me the shin pain only lasted a week or two and was part of my body preparing for what was to come. If it lasts longer than the first couple of weeks seek further advice but for now just keep it slow so that you body can adapt to the new demands

tturley

I eat oatmeal before long runs, the mini cliff bars during. One you go over an hour or so you need about 100 calories per hour. I agree C25K is a good plan.

BodyByBrusselSprouts

When I get shin splints I just kneel down and sit back against my feet and lean back. It hurts like hell but it stretches out the shins and ankles and makes the splints go away. YMMV

bschneider5

Don't increase more than 10% distance from the previous week. Don't try to go too fast or stomp your feet. Starting out just focus on keeping moving. I've had shin splints and it was from "Too much, too soon".

jgnatca

Always do your stretches!

I followed this plan and now I walk/run regularly:

http://www.runforlife.ca/running-programs/training-regimens/learn-to-run/

Get your gait looked at by someone in a specialty store like the Running Room to get the right shoe for you.

aubreyjordan

I also got shin splints, even with new shoes I was fitted for. I found out I have high arches and got an arch support insert. It has made a world of difference! I've also started Kinesio Taping for extra support. I also recommend C25K. Stick with the program, don't push yourself to do more, sooner. That's how I ended up with really bad shin splints that I had to take off 3 weeks for. When you do have them, use the RICE Method - rest, ice, compression, elevate. If you can take Ibuprofen, it will help with pain and inflammation.

marykate_1203

You guys are so great! Thanks for the help!

erockem

If you have an iphone and want advice, feedback, and training, I can't recommend the Jeff Galloway series enough. Everyone that tried it, regardless of the program, loves it.

Easy 5K with Jeff Galloway

I started with the half marathon program 2 years ago and then got the full. I almost can't run without it.

He coaches you though run/walk/run training. He gives you tips. It uses your music and will speed up or slow down the tempo.

stephenmakin1

I started with couch to 5 k last year, then did bridge to 10k and I'm doing my first half marathon in May. It's really easily do-able.

Find some good podcasts to listen to.

This may sound strange - but you *HAVE* to actually eat food BEFORE you run. I can't tell my car to move and then reward it with petrol,and I can't tell my body to run and then reward it with food. Well you can if you had carb within the last 12 hours, sometimes, if you're lucky.

Share with friends on facebook - mine all said they liked seeing it, though I felt I was gloating...

erockem

I can not eat before I run as it makes me feel ill regardless of the time of day. If I'm only running for 60 minutes or 6-8 miles no food, totally empty, and I run mornings between 5-6 am.

If it's for more than 6-8 miles, only Gels or Stinger Waffles as it's quick to digest.

See what works best for you.

marykate_1203

Thanks for the advice everyone!

_runnerbean_

Don't do too much downhill running if you are prone to shin splints (I find it aggravates mine). Start with a run walk programme and run very slowly to start with. You should be slightly out of breath but not breathless and gasping! Lots of beginners run too fast to start with. I have a bowl of porridge about two hours before I run, any closer to the run and it is too heavy on my stomach. If you want to run early in the morning eat a good snack before bed and don't eat in the morning until after your run. If you are running for less than an hour that should work ok.

alathIN

Go very easy. Do not increase your overall distance by more than 10% in any week. Spend at least 80% of your running time at an easy, comfortable pace where you can speak in complete sentences. Get properly fitted shoes. Stretch. Do not be shy about getting a coach or going to a clinic to learn some things about technique.

Running is great, but only if you stay healthy.

marykate_1203

Thanks for everyone's advice!

Charliegottheruns

Beets

JCC1987

I started running by just trying to run a mile. I didn't follow any program, just kept aiming to do an easier, and ultimately faster, mile every other day in the beginning. Then I extended it to two, and then three. It's been six months and I can run 5k in 28:40, and a mile in 8:10, the latter of which is about three minutes faster than when I started. Maybe I could have reached a stage with faster times by now if I'd followed a program, but maybe not. I just did what I felt was right for me, and doing a mile only takes around 10 minutes... it was a good way for me to ease my way into running without feeling the pressure of progressing through a program.

I went and bought the cheapest pair of New Balance running shoes from Sports World (I'm a student with very low funds) and they've done me well so far. I'm an evening runner, which I really prefer to daytime running, as it's quieter and cooler. I've got running/workout playlists of songs I listen to which I've selected based on having a good beat to run to, or being motivating when I'm struggling. Because I listen to music and have to cross a few roads, albeit quite roads at night, I wear a high-vis running vest. I felt like an idiot at first, but honestly feel uncomfortable at night without it now. It helps me feel safer on a couple of levels.

If I run more than a couple of hours after eating a big meal, I will have a banana 15 minutes before I leave. I definitely run better with some fuel in me. Sometimes I find having coffee before helps as well. I always like to stop my run a short distance (maybe 1/4 of a mile) from home so I can walk back and cool down - I found the few times I didn't do this left me with more aches the next day. I've never suffered shin splits so can't offer any advice on that, but I have found a foam roller helpful on the few occasions I've had aching calves.

I think it really just is a case of trial and error, finding what works for you. Definitely don't pay attention to other people's times for the distances you are doing... everybody is built differently and comparing yourself to others isn't really a helpful approach. Just compete with yourself, trying to keep hitting new personal bests, and be persistent with your training. The changes you'll see will amaze you

jlewisrn74

I'm eating steel cut oats right now getting ready for a long run. I add some protein powder and some almonds to it for protein.

jlewisrn74

And a sliced banana to my oatmeal too for potassium

aubreyjordan

For C25K there are several apps that will tell you when to start/stop running. I use the one by Zen Labs and it just interrupts my music briefly.

parkerpowerlift

I started C25k in June of 2014. I had never been a natural athlete and I always hated running while growing up. I went from hating running, to tolerating it because I consistently lost weight while doing it, to loving running. I lost my first 20 lbs on C25k and ran my first-ever full mile while doing the program. I completed C210k as well!

Hmm...don't go out and run right after you eat. Give your body some time to digest your food. For example, today, I just ate a lighter lunch. So if I wanted to go out and run this afternoon, I'm going to wait probably a good hour or two before going out. If I had a heavy meal, I'd wait at least 3 hours or more before going out.

I used to stretch before doing a warm-up of walking, then stretch after my runs.

YouTube videos on how to properly breathe, how to land your foot and how to have a good stride & posture while running.

A great app that a former friend recommended to me (besides the C25k app) was RockMyRun. They create playlists based off of different genres of music, BPM (beats per minute/tempo), length of time, etc. I found myself pushing myself farther and longer without realizing it because I'd have some kickass playlists to help me get through my runs! Music is great

I now do weight lifting once or twice a week, but I honestly credit almost all of my weight loss on running! 42 lbs down, 11 lbs to go to my ultimate goal weight

rlmiller216

Hey MaryKate!

Awesome that you're taking up running. A lot if great advice on here has already been given but I think the "take it slow" message is worth repeating. Seriously don't feel the need to kill yourself speed-or distance-wise; it will suck all the joy out of running for you!

Also if you have a Roadrunner Sports near you it is absolutely the best place to buy shoes - they'll do this whole gait analysis on you for free and can fit you for orthotics if you need them.

Cheers and enjoy your first trots!

Misslillian123

Nike plus app helps me its addictive - no food before I run or I get a stitch usually just wake up get up and go so I don't even have to time to think about and talk myself out of it 13km done at the weekend so it works for me
-

MeanderingMammal

marykate_1203 wrote: »

Hello! I just started running and was wondering if anyone had some "beginner" advice. I am prone to shin splints even with new shoes.

I'm starting with a walk/run method and hopefully going up from there.

Lots of advice in this thread, some of it relevant, some of it only really relevant if you get into long distances.

I would suggest keeping it very simple initially, use a structured plan like C25K to help you progress whilst minimising your injury risk.

Early on you're not doing much distance, you're only out for 30 minutes or so, so there isn't really anythin that you need to think about in terms of eating, as long as you're having a reasonable diet anyway. Once you're in the 15Km session range then it's worth thinking about pre-fuelling, although many people will do anything up to half marathon on an empty stomach.

There is a thread at the top of this forum; So you want to start running. Read the main post and some of the follow ups in there.

alpine1994

MeanderingMammal wrote: »

marykate_1203 wrote: »

Hello! I just started running and was wondering if anyone had some "beginner" advice. I am prone to shin splints even with new shoes.

I'm starting with a walk/run method and hopefully going up from there.

Lots of advice in this thread, some of it relevant, some of it only really relevant if you get into long distances.

I would suggest keeping it very simple initially, use a structured plan like C25K to help you progress whilst minimising your injury risk.

Early on you're not doing much distance, you're only out for 30 minutes or so, so there isn't really anythin that you need to think about in terms of eating, as long as you're having a reasonable diet anyway. Once you're in the 15Km session range then it's worth thinking about pre-fuelling, although many people will do anything up to half marathon on an empty stomach.

There is a thread at the top of this forum; So you want to start running. Read the main post and some of the follow ups in there.

Yeah this is what I was thinking when reading through responses. Two things I wish people had told me when I started running: go SLOW (like, sometimes I was so slow that people were walking past me) and keep it consistent. I tended to lose my "running fitness" really quickly if I skipped too many days in between runs. Running 3-4 times a week (or every other day if that's not too much for you) was perfect. Also, speed improves as distance improves, so there's no point in going too fast now only to get completely winded and discouraged. Have fun!

4legsRbetterthan2

this post is worth a read:

http://community.myfitnesspal.com/en/discussion/1217573/so-you-want-to-start-running

I think the covers alot of the FAQs

Feel free to friend me if you want another newer running buddy

ETA: I struggeled with shin splints when I first started, got them being pushed too hard too fast. Mine were really bad at one point, like if you touched my leg after a run it was enough to make me cry, so I took time off to let them get better. When I came back smarter I still payed attention to them, if I thought it felt like they were coming back I tried to head off the problem. A few things that worked for me: getting better shoes, alternating surfaces (I was mostly doing road running but if I felt shin soreness I would hit the treadmill or trails for a softer surface). I have also lost 40 lbs since I started so its definitely possible that had a large effect on their going away.

loratliff

stephenmakin1 wrote: »

This may sound strange - but you *HAVE* to actually eat food BEFORE you run. I can't tell my car to move and then reward it with petrol,and I can't tell my body to run and then reward it with food. Well you can if you had carb within the last 12 hours, sometimes, if you're lucky.

This isn't true. Plenty of people prefer running on an empty stomach. All about what works for you.

msullivan1979

loratliff wrote: »

stephenmakin1 wrote: »

This may sound strange - but you *HAVE* to actually eat food BEFORE you run. I can't tell my car to move and then reward it with petrol,and I can't tell my body to run and then reward it with food. Well you can if you had carb within the last 12 hours, sometimes, if you're lucky.

This isn't true. Plenty of people prefer running on an empty stomach. All about what works for you.

I run every day on an empty stomach sometimes over an hour. I can't eat before a big run which is why I do my running around 6AM.

jbgibso3

I was definitely not a runner, and I don't know that I could qualify as one even now, but I know the method that worked for me to help develop endurance. I would start out walking briskly and then I would look ahead in the distance and make a goal for myself. I would start running and push myself to make it to the "designated" mailbox or telephone pole and if I could continue to push past my goal then I would keep running. If not, I would slow to a brisk walk until I felt that I was ready to continue. In the beginning I would walk about 50% of the time, and after a few weeks I found myself running swiftly through my course, and only slowing to walk maybe once or twice.

alpine1994

I run my mid-week runs fasted after a little coffee and going to the bathroom. For long runs on the weekend (over an hour) I have half of an English muffin with jam about an hour before I head out. I've tried a lot of different things but that seems to be the only thing that prevents stomach problems and keeps me feeling energized throughout my whole run.