Running tips for beginners?

M_lifts · January 2014

What time of the day do you run? straight after a meal? I find that if I've run within 2 hours of a heavy meal I get awful cramps/ side stitches. Try and eat atleast 3 hours before if you must, or eat after a run

_runbitchrun · January 2014

Breathe in the nose, out the mouth. Your lungs are gonna BURN the first few times. I actually gave up because I was trying to go too fast right off the bat. I was like, this sucks, f this.
You have to find your pace, once you find it, its the best feeling in the world!
You are going to be so amazed with yourself. I went from hating it to being all i could think of (when it was warm out)

Good luck!!

Phaedra2014 · January 2014

Try shortening your stride and work on cadence. Those two things changed it up for me dramatically. I did C25k last summer and went from a non-runner to being able to do 3.5 miles.

Another thing that could be interfering is tight psoas muscles.

_runbitchrun · January 2014

Don't drink too much water. That was always what got me. While running or before I ditched the water and chewed on gum so my mouth didn't get dry. That helped me A LOT. Then I just drank a crap ton when i was done.

casiobarnes · January 2014

I haven't had a lot of time to check it out, but I can tell this is going to be a great resource, thanks!
And thanks to everyone else with their advice too

I'm about to go on W7R3 (for the 4th time...:noway: ) and I ate lunch 2 hours ago and have just been sipping water since. So I'm thinking positive thoughts, and hope to finish the full 25 minutes running!

Phaedra2014 · January 2014

Week 7 is a tough week. i faltered when I did it too. But it can be done. Go forth and conquer!

iWillGetCrowSomeday · January 2014

I used to get side stitches all the time! Then I changed my breathing pattern. There are various theories as to why stitches occur, I happen to buy into the school of thought that it is from inefficient breathing. So. That being said, breathe from your belly. Breathe in for 3 steps (e.g., right-left-right) and then out for 4 steps (e.g., left-right-left-right), repeat. The idea is that you have an odd number (so 3:4, 2:3, etc) so that when you inhale you aren't always breathing in. You need to alternate. You always want the expiration to be longer than inspiration, and the sum of the ratio has to be an odd number.

GillianMcK · January 2014

I second this, make sure it's an odd number of strides, also make sure you aren't going to fast, control your breathing as well, if you're struggling for breath you might just be going too fast.
When I first started I expected the speed to come too fast, just keep putting the miles in the legs the speed will come on it's own. What I started doing as well was running Map my Run in the background so that I could track my pace and then put it in a spreadsheet every day (tab for each month) so that I could actually look and see the improvement.
Now I'm starting marathong training so I'm on a distance per run rather than a time, so I have 2 new spreadsheets set up which shows me the distance I've gone, what the average pace is and what the splits were, the other shows pretty much the same but also includes the elevation as well so I know how hilly it is (yes I'm an obsessive freak but that's just me)

Just remember it doesn't matter if it's an 8min mile or a 18min mile it's still a mile:)

kshadows · January 2014

Couch to 5K was how I started!! I still consider myself a beginner but I have finished up through week 5 and I really enjoy running now, when I never have in my life!! Just stick with it and follow the program.

iWillGetCrowSomeday · January 2014

shenny730 · January 2014

i started running in september with Get Running. I finished that 9 week app and now I'm in week 2 of Bridge to 10K. I'm 250 pounds, lost 36 since july and was a smoker. 2 years ago i would secretly scoff at runners around central park and declare that no one would ever see me run. I went from struggling through 3 minute running intervals. now i can run 45 minutes straight at about 13 minute mile. coming from 17 minutes per mile. you will improve as your body adjusts. just be gentle. stretch maybe do some yoga on off days. and in the beginning when i had a little achey painy thing happening, tiger balm helped a lot. i feel no pain now. speed does not matter so don't even think about that just stick with what the program tells you do.

and above all - do not give up when you are not perfect. i.e. if you let a lot of days go by (try not to do that) don't use it as an excuse to bail. you will thank yourself later.

ereck44 · January 2014

Also a beginning runner. How much stretching before and after? Also planning on using a treadmill instead of running outside. Is there a big difference?

PatheticNoetic · January 2014

Ask around and find a good physio in the area. You may not need one right away but if / when you do you'll be glad you know who to go to.
Also.. pilates tends to go really well with helping with running. When I picked it up I had all kinds of problems which my physio prescribed pilates to help sort out.

RaspberryKeytoneBoondoggle · January 2014

Warm up and cool down for five to ten minutes before and after. Do active stretches before as part of your warm up such as bum kicks and knee lifts. Follow the program!! Don't do more and don't do less. If it feels too difficult just run slower. Even run on the spot !!! After stretch, calves, hamstrings, quads, IT band, glutes, and arms. You can do standing stretches immediately after your run and / or lying down stretches even up to an hour after when you get home. Please stretch and please don't go too fast or too far too soon.

anne2605 · January 2014

You've been given loads of advice on how to avoid stitch, so it would appear we all deal with it differently. You have to find what works for you. For me, breathing correctly makes all the difference and out through the belly technique works for me (it takes a while to master it though). Also, I read that you should ensure you're hydrated before go out for a run, so perhaps drink plenty of water approx 1-2 hours before your planned run. I don't take water with me if the run I'm doing is less than 1hr and /or it's cold (which it is with me at the moment). I don't like to run when it's a hot sunny day but if I did, I'd take water. Consider the angle of your arms, how they sit next to your body. Having them crossing the front of your body might be a factor for stitch.

I started with C25K last year and like many others I've gone from not being able to run 60 seconds, to now training for a half marathon. Stitch is something that's never halted my running. On the odd occasion I've experienced some discomfort while running, I just focus on my breathing (belly) and very quickly any niggle goes away. My main angst is wanting to go to the toilet, really hate the full bladder feeling.

anne2605 · January 2014

Stretching is super important, take the time to do it before/after. Just put together a short routine, it doesn't have to be extensive. It's not meant to exhaust you before you begin. I always do a few leg stretches, neck rolls, arm stretches and I always walk briskly for 5 mins before I begin my run

I've always ran outside but I suspect running on a treadmill is possibly easier on the knees/joints, as you're not hitting hard ground. You won't burn as many calories because the moving belt is doing some of the work for you and you won't have wind resistance. To compensate, perhaps add a slight (1%) incline. This'll give more resistance while you run.

When you start running on a treadmill and then take it outside, it is a very different experience. When running outside you have to be so much more aware of your surroundings. You have to watch out for traffic (pedestrian or otherwise), dips in the pavement/road/track, curbs, puddles (horrible to step in what you think is a tiny bit of water only to find your whole foot disappears and then you have a wet shoe/sock). Oh and dogs! I've had a few run after me. I've also had a rabbit and even a snake cross my path once.

Plus about using a treadmill, you can't use "bad weather" as an excuse for not doing your session.

I like running outside though 'cause I like the changing landscape.

essjay76 · January 2014

Yes, I hear it's more of a fun run. You'll be fine. C25k is an excellent plan btw.

essjay76 · January 2014

Yes, I hear it's more of a fun run. You'll be fine. C25k is an excellent plan btw.

kymber2280 · January 2014

Run with your chest out, shoulders back, like a string is pulling you up. Running with your chest out allows for more oxygen. Also, do not pump your arms with your strides, its completely unnecessary and is wasted energy ( you will tire more easily )
Try to keep your hands and wrists relaxed with elbows slightly bent. Also, drink a lot of water before leading up to your run, it will help with side stitches. If your muscles are tight, loosen them up before your run with some dynamic stretching. If your muscles feel tight after a run static stretching may help.

And always, start off slow! Good luck

-Running Room Instructor for the learn to run clinic

kymber2280 · January 2014

Run with your chest out, shoulders back, like a string is pulling you up. Running with your chest out allows for more oxygen. Also, do not pump your arms with your strides, its completely unnecessary and is wasted energy ( you will tire more easily )
Try to keep your hands and wrists relaxed with elbows slightly bent. Also, drink a lot of water before leading up to your run, it will help with side stitches. If your muscles are tight, loosen them up before your run with some dynamic stretching. If your muscles feel tight after a run static stretching may help.

And always, start off slow! Good luck

-Running Room Instructor for the learn to run clinic

allysteven880 · January 2014

running for doing exercise is good for health for many point of views. it gives proper functioning of cardiovascular activity and purify your blood. it is also responsible for kick out laziness. you can run to maintain your calves. just stand up on a single leg on curb's edge. step up your forefeet and hang your heel on back.take a balance with stairway railing. for hamstrings you can bend with your knees slowly on lower portion or your thigh should be horizontal towards floor. start it with 8 repetitions.

Running tips for beginners?

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