Running

stayfocusedAMANDA
stayfocusedAMANDA Posts: 22 Member
in Fitness and Exercise
I am just getting started on running, and wanted some good advice. I know always warm up and cool down, and stretch before and after. If anyone has some really good stretches or techniques how to get better I would appreciate it. I set a goal of running a 5k right before thanksgiving!
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Replies

  • TyTy76
    TyTy76 Posts: 1,761 Member
    Get a decent pair of running shoes. (Decent doesn't mean the $200 shoes either)

    Odds are when you're first starting, you're running too fast. Slow down

    c25k is a great program.

    Have fun!
  • cwsikes
    cwsikes Posts: 86
    Slow down, don't be afraid to walk, rest, get fitted for shoes at a running store, chew gum if your mouth is dry, and keep your mouth closed when running through gnats.
  • stayfocusedAMANDA
    stayfocusedAMANDA Posts: 22 Member
    Thank you soo much! I appreciate the good advice!
  • amyrunningwild
    amyrunningwild Posts: 6 Member
    Exactly! Good shoes are easy to find if you go to a running store that evaluates your running form. They can educate you on what to look for and even show you some models. If they are too expensive you don't have to buy, but you will walk out knowing a lot more about running, shoes and what is best for you.

    Start slow, stay slow and walking is an important part of running! Too many people burn out before they find out how great they can be because they don't learn to enjoy where they are at that moment.
  • TAsunder
    TAsunder Posts: 423 Member
    I don't stretch before, only after. Curious what others do... I know a few runners and each has their own idea about stretching.
  • notnikkisixx
    notnikkisixx Posts: 375 Member
    I agree with what everyone else has said! Definitely push your focus more towards distance than speed, a 4 minute mile and a 12 minute mile are still a mile! Alternating between running and walking will help you train better too.

    The thing that has helped me the most is the Zombies, Run! app, it makes running kind of a game.
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    I agree with getting some decent running shoes. Go to a specialist running shop, get your gait analysed and take their advice.

    I agree with taking it slow - if in doubt, slow down.

    I agree with trying the c25k programme, or something similar. It worked for me, taking me from a complete non-runner to running 5k, and now I can run 10k. You could definitely complete it by Thanksgiving.

    http://runnersworld.com/ is a great website with lots of tips and advice, and they have forums there too. They have lots on stretching too.

    As far as I understand, you shouldn't stretch when your muscles aren't warmed up, so either don't stretch before running, or do so after you've warmed up.

    Make sure you keep well hydrated throughout the day, especially if you've got hot weather where you are. You probably won't need to carry water with you until you get to longer distances, but it's important to drink plenty during the day, both before and after your run, as you will lose quite a bit through sweating. Experiment with timing when you eat. I personally can't eat less than 2 hours before I run, but I can't run on a completely empty stomach either. Not everyone's the same, so find what works best for you.

    Editing to add (as I just realised you are the female in your profile picture :smile: ): If you don't have a good sports bra, invest in one of those too.
  • fitmom07
    fitmom07 Posts: 215 Member
    I am a beginner runner and I just started the Couch to 5k program. I finished my first week, which was a 5 minute brisk walk for a warmup and then 60 seconds jog and 90 second walk and repeat for 20 minutes. It was 3 times a week. I am starting Week 2 tomorrow which will be the same warmup and then 90 second jog and 120 second walk for 20 minutes. If you have an Iphone, I downloaded the Couch to 5k program for free on my phone, and I love it!
  • stayfocusedAMANDA
    stayfocusedAMANDA Posts: 22 Member
    Thank you everyone for the really good advice! I definitely will check into a pair of good running shoes, and the c25k programs! Does anyone know if Dunham's does evaluations?
  • cwsikes
    cwsikes Posts: 86
    I just googled this store and I would be 99% that they don't. You would need to go to a running specific store. I just profile stalked you slightly to see where you are and it seems like it might be a little bit of a trip for you to get to an actual running store. You could use something like an online helper like the one from Road Runner Sports (http://www.roadrunnersports.com/rrs/product/shoe-dog.jsp?cm_mmc=vanity-_-shoedog-_-na-_-na) to get you pretty close to some shoes that will work for you. RunningWarehouse.com has great prices and coupons and does free shipping both ways if there is no local store to purchase from.

    As for stretching, I never stretch before or after. Before I run, I walk for a little bit in order to warm up and then take the first mile 30-45 seconds slowed than my normal pace. Same thing after my run, I just walk for a little bit to let my muscles cool down. If something starts feeling particularly tight I'll stretch it out but that's pretty rare.
  • michellekicks
    michellekicks Posts: 3,624 Member
    always warm up and cool down, and stretch before and after.

    :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:
  • chard_muncher
    chard_muncher Posts: 75 Member
    always warm up and cool down, and stretch before and after.

    :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:

    I don't get the laughs. Warming up is essential to a good performance, cool downs are just nice, and stretching is optional but if you like it then why not? Bannister warmed up, you should too.
  • emblu
    emblu Posts: 272 Member
    I don't stretch before, only after. Curious what others do... I know a few runners and each has their own idea about stretching.
    Totally agree, dynamic stretches before and static stretches after. check runners world out for their fab advice :)
  • autumnmctaggart
    autumnmctaggart Posts: 41 Member
    Running is awesome- way to go!

    I agree great shoes are a must. I love my asics- not the cutest option out there but I love how they feel when I run. I went to a running store and tried on many different types. They had me run around the parking lot in them. I felt like a fool but did it anyway and got some great shoes.
    I second a great bra. - don't need to say anymore on that.
    I have found that I really like listing to upbeat music when I run. It makes it all go by faster!
    Don't hesitate to take it easy- before you know it in just a few weeks you will be running without stoping and will be amazed at how far your endurance has come!
    Last, I find that running first thing in the morning works for me- before I even have my coffee! I am still have asleep through half of it and have a great feeling all day!

    Keep it up and good luck!
  • autumnmctaggart
    autumnmctaggart Posts: 41 Member
    ohh, I forgot to add I stretch half way through and then again when I get home. Never before :)
  • _mr_b
    _mr_b Posts: 302 Member
    Shoes are very important - but you've already worked that out from the earlier posts.

    The other key areas are hydration and nutrition, you need to make sure your body is getting the right fuel not only to perform but also to recover. You may need to adjust your diet to really get the best from your training and also feel good while you do it.
  • SandraMartin3008
    SandraMartin3008 Posts: 22 Member
    Exercise to stay fit should be the mantra! Without exercise it is really difficult to maintain one's figure. Because of lack of time it is really difficult to maintain a regular excising schedule but i never feel the need to do body building. I like doing simple things like walking up the stairs instead of taking the lift to help keep fit. I keep track of them using Motivade. www.motivade.com
  • danglewtf
    danglewtf Posts: 29
    I don't stretch before, only after. Curious what others do... I know a few runners and each has their own idea about stretching.
    I don't stretch beforehand either. I walk for 5-10 minutes before I run, same afterwards, then stretch as part of my cooldown.
  • athenasurrenders
    athenasurrenders Posts: 278 Member
    Not just shoes - good socks too! Ordinary socks will get sweaty and bunched up which means blisters! Running socks are like hugs for your feet. Get at least one pair. Blisters ruin a good run and are easier to prevent than to heal.

    Choose a couch to 5k or similar beginning running programme and stick with it, they really do work to get you there. Don't be intimidated by attempting to go further, you will get there and you will feel like a rock star when you do.
  • michellemybelll
    michellemybelll Posts: 2,228 Member
    one foot in front of the other, and keep at it.

    running shoes are important, but do not get suckered into spending over $100 on a pair. it is not necessary at all. be careful with these specialty running stores too, they'll try to rape you of your money for a pair of sneaks.

    i've been an athlete/runner my entire life, and the average i spend on running shoes is $50-60, and i get a ****-ton of wear out of them. i have bought only ONE pair of running shoes at a specialty store, and even then paid less than $80 - these same shoes i also later saw at a Famous Footwear for about $20-ish cheaper. i repeat: beware specialty running stores!!

    and the whole "gait evaluation" thing i think is bogus. read this: http://www.championseverywhere.com/why-gait-analysis-doesnt-work-future-of-the-shoe-industry

    the most important thing is to just get out there. hit the pavement. wear sneakers that are comfortable and don't hurt, but realize that just starting out you may have to run through blisters if your feet aren't used to being encased in shoes and the repetitive motion of running. listen to your body. that is all.
  • vet272
    vet272 Posts: 183
    I don't stretch before, only after. Curious what others do... I know a few runners and each has their own idea about stretching.
    I don't stretch beforehand either. I walk for 5-10 minutes before I run, same afterwards, then stretch as part of my cooldown.

    This ^^^^
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    one foot in front of the other, and keep at it.

    running shoes are important, but do not get suckered into spending over $100 on a pair. it is not necessary at all. be careful with these specialty running stores too, they'll try to rape you of your money for a pair of sneaks.
    Aw... not always. Mine were great, talked to me for over an hour giving me lots of general running advice and then talked me into spending a lot less than I was going to.
  • qweenovme
    qweenovme Posts: 75 Member
    Awesome advice!
  • autumnmctaggart
    autumnmctaggart Posts: 41 Member
    When I ran around the parking lot it was not so they could evaluate my stride- it was to see how I felt running in the shoes. I ran in about 5 different pairs and there was a marked difference between them all :)
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I just googled this store and I would be 99% that they don't. You would need to go to a running specific store. I just profile stalked you slightly to see where you are and it seems like it might be a little bit of a trip for you to get to an actual running store. You could use something like an online helper like the one from Road Runner Sports (http://www.roadrunnersports.com/rrs/product/shoe-dog.jsp?cm_mmc=vanity-_-shoedog-_-na-_-na) to get you pretty close to some shoes that will work for you.RunningWarehouse.com has great prices and coupons and does free shipping both ways if there is no local store to purchase from.

    As for stretching, I never stretch before or after. Before I run, I walk for a little bit in order to warm up and then take the first mile 30-45 seconds slowed than my normal pace. Same thing after my run, I just walk for a little bit to let my muscles cool down. If something starts feeling particularly tight I'll stretch it out but that's pretty rare.

    A little OT but I used the on-line shoe finder and the first shoes on the list were the ones I've been using for the past 6 years.....
  • SwindonJogger
    SwindonJogger Posts: 325 Member
    http://www.djsteveboy.com/podrunner.html

    They have free mp3 interval and steady beat workouts based on tempo music which i found very useful.
  • danglewtf
    danglewtf Posts: 29
    http://www.djsteveboy.com/podrunner.html

    They have free mp3 interval and steady beat workouts based on tempo music which i found very useful.
    AWESOME! Thank you - I've been struggling to make my own playlists that keep going at the pace I want.
  • BerryH
    BerryH Posts: 4,698 Member
    Welcome to running! You'll like it here. Here are by beginner's running tips, some of these might help. :flowerforyou:
    https://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
  • bluefox9er
    bluefox9er Posts: 2,917 Member
    I don't stretch before, only after. Curious what others do... I know a few runners and each has their own idea about stretching.

    I stretch AFTER, too..or occasionally during if it's a 'long run' and I need to.
  • megan1869
    megan1869 Posts: 166 Member
    BEWARE: RUNNING IS ADDICTIVE :).... probably the best advice I have

    Also... sign up NOW for your first 5K... if you have a date circled on the calendar and set aside with a small monetary investment you are much more likely to meet your goal! Also helps to announce said goal to friends, family, MFP, Facebook w/e you use...

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