Question for Runners

FitPhysique

A couple of things...

1. Go to a professional running shop... Running Room, Fleet Feet etc. Get them to look at the way you run (on treadmill, sidewalk etc). Then have them fit you in appropriate shoes. When you run, your feet are pounding the pavement thousands of times, over and over again. The force of each plant is as much as 7 times your body weight per square inch... put it together now and say OUCH! Yeah... properly fitted in the right shoes is the best thing you can do to prepare yourself for running (short of going barefoot).

2. As a beginning runner, when you are starting out, you need to listen to your body. If it says OUCH, listen. It means you are doing too much too soon. I was just as guilty of this as anyone else when I first started... I ended up with shin splints, IT Band issues etc in the first 6 months of running. If it hurts, back off until it doesn't hurt as much.

3. Build slowly. Never exceed last weeks mileage by more than 10%. You risk injury if you do.

4. Warm up, dynamic stretching, run, cool down, static stretching. If you are like me (and not a spring chicken), you forgot that time catches up and we can't do what we did when we were teenagers or children. We need that extra time to limber up.

5. R-I-C-E Rest, Ice, Compression, Elevation. This is the way to treat most sports injuries and is safe to do for even the most simple boo boo's. In fact I do this after my stretching regiment after most workouts. I know my trouble spots and may as well be proactive about it.

6. Don't be afraid to only run every other day while you are starting out... allow those little nicks extra time to heal up. In my case, life happens, trying to squeeze in a run is easier if it doesn't happen every day.

Hope this helps! Running is an easy, fun way to get all of your exercise in (when done safely). If something lingers longer than you feel it should, it doesn't hurt to get a Doctor, or Physio to look at it either.

Cheers,

To Your Health!

Well put. Running shoes are very important. If you are running on a regular basis Don't skimp on them. They should be changed on a regular basis every 3 -4 months. Also, running is not all about logging in mileage. Quality over quantity works best. Run every other day and if you have to run 2 days in a row make sure a hard run is followed by an easy run etc. never two hard ones back to back. Cross training, Strength training/core training are essentials to a runner's regimen. Focus on getting the right shoes. then go from there. Good luck.

Rebeccasluckyduck

You have inspired me to blog about this. You are the second person in 2 days ask this question. I've been runnig a LONG time and I'm here to tell you, spare no expense on your running shoes, go get properly fitted. Fleet Feet does a great job of this. Do NOT run every day, every other day is perfect. If you have shin splints, your body is telling you ENOUGH! Shin splints are tiny fractures, you are doing way too much too fast. Slow down a bit, hover at your 3 miles, you shouldn't add more than 10% of your mileage every week. 4 days a week is plenty of running, truly it is. If you MUST run 2 days in a row, then do hill repeats where you are forced to run slower with less pounding and will get an intense cardio workout. If you are an overweight runner, then you REALLY need to listen to me on this one. Have fun! Good luck with your 1/2 marathon. Gael

What she said...

I usually try to run a few miles on Tuesdays and Thursdays then do a long run on Saturday. I can't stress enough that you need to increase your distance gradually. It would really stink to injure yourself while you're training for an event.

rybo

Listen to your body.

Good running form can REALLY help in avoiding injuries more than anything.

Some people do fine running every day, others not so much. Depending on intensity, I'll run 4-5x a week, sometimes 2-3 days in a row, but life usually gets in the way more than the need to make myself take a rest does.

Good luck with your race!

frogtox

I totally agree with Jeff.

I also want to add that while shoes are important, you don't have to spend a fortune. There are three basic price ranges, (<$80 or so, between 90 and 100, and >100). I find that shoes in the $90-100 range usually work really well. Especially if you're just beginning.

You may also benefit from keeping track of how many miles your shoes have on them. Most are good for 300-500 miles, depending on how you wear them. And, regardless of how many miles you have on them, if your shoes are a year old you probably need new ones.

Good luck! I love half marathons- despite having run several fulls, halves are much more fun to train for!

rizzle1986

Congratulations on running your first half! I ran mine in February and loved it.

I had an issue with my knee when I first started out, and had to get shoes for my crazy feet. That nearly fixed the problem. Another issue I experienced was that I was not stretching enough before and/or after my run. I never realized how important it is!

Also, I have seen others mention strength training here, and they are so right! That combined with your running will only help you more. Good luck with your training!

PS: Ice before and after a run can be a huge help.

fteale

I run twice a week normally. Sometimes 3 times. I would ideally do 4 runs a week, but just don't have the child-free time. I am also training for a half marathon and all the training schedules say 5-6 days a week, but that just isn't possible for me, so I don't.