Running Newbie...Help.

ABballet4227

Though I am currently getting over a painful case if the shin splints I have wanted to start running/jogging for a while now. In an effort to not embarrass myself completely I would appreciate some tips of advise as I try to get into it.

Currently I am fairly in shape though with little endurance and I have some running shoes. I even learned how to tie my ankle into them. Other than that I am unprepared.

spiriteagle99

Start slowly. Doing too much too soon will get you injured. Couch to 5k is a very popular program to start people running. It works. It starts with three days a week, 30 minutes each. It mixes running with walking, gradually increasing the running segments until you are running continuously for either 30 minutes or 5 km./3 miles.
When you run, run slowly. Very slowly. You should be able to chat with a friend while you run. Don't worry about your pace. A lot of people feel they can walk faster than they can run. That's fine. Your speed will come with more miles.

jgnatca

My daughter suffers from shin splints. Have a strength training and a stretching routine to support your form.

My daughter says shifting her stride, foot strike throughout her run helps keep the pain at bay.

She also has custom shoe inserts.

Philtex

What spiriteagle said.

Philtex

ABballet4227 wrote: »

I have some running shoes. I even learned how to tie my ankle into them.

That is a new one to me. Personally, I use Lock Laces. I have not tied a running shoe in years.

dewd2

Where did you get your shoes? Were you fitted properly at a real running store? Sometimes things folks call shin splints can be fixed by getting the correct shoe for your gait.

dpwellman

Don't worry about pace or time. Pick a distance (I started at 1.2 mi) and run as much as you can, walk as much as you like. Add a bit of distance every 7-10 days. . . .

ABballet4227

dewd2 wrote: »

Where did you get your shoes? Were you fitted properly at a real running store? Sometimes things folks call shin splints can be fixed by getting the correct shoe for your gait.

I did not get fitted but my shoes are at least better than converse. My shin splints have been helped by getting shoe inserts but won't be fixed by something like that. I want to a sports medicine doctor who than sent me to a physical therapist so pretty much I just wait.

ABballet4227

Thanks for all the help I would have probably sprinted around the block and collapsed left to my own devises.

cmk5444

Hello (incoming brain dump, apologies if it is stuff you already know!)

I started running last August. I love it. Things I picked up? Get some nice shoes, get them fitted to your feet and walking/run gait (then track the mileage and replace them at the appropriate time). Keep warm. Go slower than you think you should. I damaged myself going full pelt and had to take time off. Just chill and enjoy it, speed and distance will come in time. I found with me, it is either speed OR distance, not both. But I'm an old fart, so there you go!

If you run, you'll find there are times you get crazy hungry. Drink loads and have a feed, but try not to eat back all the numbers MFP says your burnt as they might be a bit off. And don't drink the calories (I will contradict that in a moment!).

You'll work out what food works with you before and after running. Like, I can't run after eating bananas. Great for cycling, but they reflux with all that bouncing around and it's horrible. Your diet might change a bit here and there to accommodate the extra effort your making (like more potatoes, but less cheese because the spuds might feel better for you post-run. YMMV).

Bits of you will ache that you never imagined or realised. Like your forearms.

Music is great to listen to while running, but try podcasts and spoken-word stuff instead if you need audio. You might find that music dictates your pace and effort. This leads you to wearing yourself out quicker than if you'd let your body set its own pace.

If you find yourself on a long run, you might need to carry fuel with you. That could be a gel or a sports drink (drinking calories....). But you won't really need to worry about that kind of thing if you're running less than an hour at a time (google around on that, there's loads of info).

STRETCH. Really. Learn those stretches if you don't know them already (the "sports medicine doctor" comment says you probably know more about this than I do!). For example, I would run and get lower back pain. Weird. But I stretch out my glutes and it eases the pain away. Stuff's all weirdly interconnected, but you know that already I expect. Oh, and avoid really long strides. Lots of little ones. Google around for that too. But you'll find what works for you and is most comfortable.

And mix it up. Use music sometimes, run up hills, do short runs, do longer runs, do fast bits and then slower paced bits, stop yourself getting too bored. Enjoy it. Like everyone has said, take it easy. Oh! One last thing, if you have a phone to take with you, use Strava or something so you can automatically link it up to MFP. I wouldn't worry about spending money on GPSs and Garmins, but a smartphone with Strava and MFP is quite useful for tracking times, distances, efforts, calories and all that other stuff.

TavistockToad

C25k

BeeerRunner

Lots of great advice. Do a C25K program and follow it so you don't do too much too soon. One thing I'll mention is that when running, make sure you're foot hits the pavement directly below your hips. If you overstride where your foot lands in front of your body, you will have knee problems.

If you enjoy running, do invest in some running shoes and get fitted properly from a running store. There are things they can recommend that you wouldn't know to do. For example, I learned I need to buy running shoes 1 size up to accommodate for foot swelling/expansion. It's not really necessary for a 5K, but if you start doing longer distances like half marathons and marathons, you'll definitely want the most comfortable shoes possible for your feet. Also, don't worry about what brands others wear. The store will give you a few options to choose from that are best for YOUR feet.

I'm not sure what yoy mean about tying your ankles in? Do you mean the lace locking technique?

alternativemommy

Make sure you have some good shoes, get properly fit. A lot of my leg pain and feet pain went away when I got what was right for my feet and the way I run. Start with just a little at a time, work your way up. Join a running club for some support.

I'm not sure what you mean by tying your ankles in but that sounds rough.

RuNaRoUnDaFiEld

You tie your ankle in to your shoe? Why?

7lenny7

cmk5444 wrote: »

STRETCH. Really. Learn those stretches if you don't know them already (the "sports medicine doctor" comment says you probably know more about this than I do!). For example, I would run and get lower back pain. Weird. But I stretch out my glutes and it eases the pain away. Stuff's all weirdly interconnected, but you know that already I expect. Oh, and avoid really long strides. Lots of little ones. Google around for that too. But you'll find what works for you and is most comfortable.

Stretching before running is unnecessary. If you feel you must, make it dynamic stretching. Static stretching of cold muscle makes you more susceptible to injury. Never static stretch cold muscles. Warming up is a good idea, but stretching, not so much. I warm up by walking, then briskly walking, the slowly running, and so forth.

jsecret

As a non-runner to C25K completion I dealth with TERRIBLE shin splints. 1. Get better shoes 2. do C25K 3. if you are on a treadmill set the incline at 0.5 or 1.0 to help 4. tape your shins, kt tape is best and cheap on amazon - youtube how to tape them - this was my lifesaver

winejunky143

Installing the app on my phone right now!

pondee629

cmk5444: " I found with me, it is either speed OR distance, not both. But I'm an old fart, so there you go!"

Not even close to being old!