Advice For New Runners

KarmaxKitty

Recently started jogging. And like everything else new that I do, I do research up the wahzoo. I was reading articles on Runner's World and thought to myself: I wonder what the folks on MFP would have to say on this same subject? And here we are now.

So, if you could choose one to five things that you would tell to a newbie, what would it / they be?

phatphd

1) Stretch.
2) Get fitted for running shoes that work with/for your particular gait.
3) Stay hydrated.
4) Moisture-wicking socks really DO prevent blisters.
5) Breathe. Breathing and posture can really make the difference between an awesome running experience and a horrible one.

spammyanna

Bump! I just started running too! And so far I can't get enough. Would love to hear some tips as well.

mikeyken

I would like to know too. Just started C25K program last weekend. Seems like a good way to start running.

Time2Thrive

First thing I would suggest is checking out http://www.goodformrunning.com/ to make sure you are running in proper form. Also if there is a local running store near you they are a great resource for everything running. Good luck with your new endeavor.

Elzecat

1. start slow and easy
2. stretch after you run
3. practice controlling your breathing
4. find a running group or buddy
5. have FUN!

PatientBear

1) Stretch.
2) Get fitted for running shoes that work with/for your particular gait.
3) Stay hydrated.
4) Moisture-wicking socks really DO prevent blisters.
5) Breathe. Breathing and posture can really make the difference between an awesome running experience and a horrible one.

Great advice. Especially #2. VERY important!!!!

Also, intervals build speed AND endurance.

fromaquasar

1) Get good shoes
2) Set yourself goals to work for - like entering a race
3) Find some good music or something that pushes you through the tough times
4) Stretch Stretch Stretch
5) Remember the hardest part is getting out the door. If you can do that you can do anything

joehempel

I HATE runners world.

Only really because of the forums though. If you don't do it "their" way you are doing it wrong and are stupid.

I just run...I started running when I was at 220lb, I'm still running now 3 months later and running 7.5-8 miles at a time (I can do more, but I'm pacing myself for a 1/2 marathon in October).

Listen to your body, and do what feels right to you.

summertime_girl

POSTURE! Avoid the pain, and learn to run properly. Don't go for the most cushiony looking shoes, get the ones with the least cushion, and run the way nature intended. Your knees, back, and hips will thank you.

mssugarca

5) Breathe. Breathing and posture can really make the difference between an awesome running experience and a horrible one.

I have a really hard time breathing properlly I really have to concentrate on breathing through my nose and out my mouth. Also I find that I hunch over when I am tired...how do you stop this?

aippolito1

- Stretch at least your calves before if you're running outside to minimize shin splints. Stretch afterwards and ice if you get shin splints.
- DEFINITELY water. At least 8 oz. before you go out, and constantly throughout or as much as you can handle, and pleeeeenty afterwards.
- GOOD shoes.
- Rest. Don't run everyday. Allow your body to rest at least a day. It'll give you better runs until your body is strong enough to run everyday, and your body will thank you for treating it right.
- Just enjoy! Try to let your mind wander while you run. Listen to music if that helps you "un-concentrate" or just think about something that you'll get carried away in, whether it's a crush, the next day's activities, FOOD, general life, your to-do list, your goal body, whatever.

melizerd

1. get fitted for good shoes
2. Start slow (I used C25K)
3. Don't worry how far or fast other people are going
4. Do what works for you (I wear super cheap socks and haven't ever had a blister, I hate socks LOL)



Also I couldn't run when I first started here. Until I'd lost some of the weight my knees just couldn't handle it, so if you find out that it doesn't work for you now revisit it in a few months or X amount of pounds etc.

You do NOT have to run to lose weight or be in shape, do it only because you want to and you enjoy doing it.

miovlb6

Check out this thread from a few weeks back. She had some great advice/info:
http://www.myfitnesspal.com/topics/show/295466-advice-for-new-runners

maryd523

Don't worry about stretching, it's not necessary, as more and more research is confirming.

Time your breathing to your strides. It really, really helps.

Listen to fast, energetic, good songs. I use Pandora and love it.

Wear a visor so you don't have to put sunscreen on your face (it'll drip down in your eyes as you sweat)

Don't wear cotton shorts! They rub and then they hurt!

u2fergus

bump

maryd523

5) Breathe. Breathing and posture can really make the difference between an awesome running experience and a horrible one.

I have a really hard time breathing properlly I really have to concentrate on breathing through my nose and out my mouth. Also I find that I hunch over when I am tired...how do you stop this?

Who told you to breath in through your nose?? That is crazy! Just open your mouth, you need too much air for those tiny nose-holes.

krsaxton

bump

bauerluv3

I get bored after a while when I go running so I download audio books or music on my ipod. When I start feeling the bordem and urge to give up, i just put in the ear buds and I can get almost double the time I would have given up at and feel much better about my work out

run_momma_run

1) Stretch.
2) Get fitted for running shoes that work with/for your particular gait.
3) Stay hydrated.
4) Moisture-wicking socks really DO prevent blisters.
5) Breathe. Breathing and posture can really make the difference between an awesome running experience and a horrible one.

1) SHOES!! You need to be fitted for the right type of shoe. This will be a large initial expense, but totally worth it.

2) Breathe. I'm going to put that HERE as #2, because if your breathing gets out of control, it's hard to recover and it really does make for a horrible experience.

3) Go Slow. You should figure out where you are at (i.e. Can you run 1 minute? 2? 5? A full mile?) Once you know where you're starting from physically, then you should increase your distance slowly, and if you're looking to get faster, that is also something that you build up on slowly. Too much of either speed or distance spells i-n-j-u-r-y.

4) Music. I love to run with my iPod. I like to find songs that match my pace so that my feet strike the ground on the beat of the song. Makes the run so much more enjoyable!!

5) Stretch. I agree that this is important. But I am going to put that HERE as #5, because I do all my stretching AFTER a run. Stretching before running is just like stretching a rubber band after it's been in the freezer. Not good.

mrphil86

Don't worry about stretching, it's not necessary, as more and more research is confirming.

Can you show me this research? I have never heard this in my life.

I can't run without stretching, can't think of many of my peers who can either.

To the OP, check out my blog if you want.

melizerd

5) Breathe. Breathing and posture can really make the difference between an awesome running experience and a horrible one.

I have a really hard time breathing properlly I really have to concentrate on breathing through my nose and out my mouth. Also I find that I hunch over when I am tired...how do you stop this?

Who told you to breath in through your nose?? That is crazy! Just open your mouth, you need too much air for those tiny nose-holes.

Actually breathing in through the nose and out through the mouth is best, because then you take longer deeper breathes and not short shallow ones.

To stop the hunch when I'm tired I THINK about my posture and focus on keeping it correct. I run a mental check list from my head to my feet to decide if I really need to walk or not.
(and I'm a nursing student)

maryd523

Another thing I've noticed lately is runners whose arms are hanging low and their hands are flopping down. Not only does it look silly, but you don't get as good of a workout as when you keep your arms bent at a 90 degree angle and pumping. Try to pump them straight, not sideways across your chest.

Also, keep your back pretty straight.

Sadie98072

1. Shoes - you need the best pair that you can afford. Dont stinge on these. Get fitted properly by someone who actually runs.
2. There is no such thing as running too slowly. As long as you are making the jogging movements, your body and brain will think that you are really running and this is what will increase your endurance. It sounds silly, but it really does work. Instead of walking when you need a break just jog as slowly as you can (around your walking pace).
3. Hydrate
4. Stretching - dynamic stretching pre run and static stretching post run. http://www.sport-fitness-advisor.com/dynamicstretching.html
5. Turn off your brain. Your body was created to run, your brain will try to trick you into walking.

Enjoy your running, it really is a great thing to be able to do.

maryd523

5) Breathe. Breathing and posture can really make the difference between an awesome running experience and a horrible one.

I have a really hard time breathing properlly I really have to concentrate on breathing through my nose and out my mouth. Also I find that I hunch over when I am tired...how do you stop this?

Who told you to breath in through your nose?? That is crazy! Just open your mouth, you need too much air for those tiny nose-holes.

Actually breathing in through the nose and out through the mouth is best, because then you take longer deeper breathes and not short shallow ones.

To stop the hunch when I'm tired I THINK about my posture and focus on keeping it correct. I run a mental check list from my head to my feet to decide if I really need to walk or not.
(and I'm a nursing student)

I disagree. It's like sucking through a straw. How can you get a good deep breath fast enough that way? I think timing your breathing to your strides helps much more.

fromaquasar

Another thing I've noticed lately is runners whose arms are hanging low and their hands are flopping down. Not only does it look silly, but you don't get as good of a workout as when you keep your arms bent at a 90 degree angle and pumping. Try to pump them straight, not sideways across your chest.

Also, keep your back pretty straight.

If you are running very long distances it is important to try and release tension from all areas of your body, this is why it can be good to run with your arms low and relaxed rather than tense and pumping all the time

Erindipitous

5) Breathe. Breathing and posture can really make the difference between an awesome running experience and a horrible one.

I have a really hard time breathing properlly I really have to concentrate on breathing through my nose and out my mouth. Also I find that I hunch over when I am tired...how do you stop this?

Who told you to breath in through your nose?? That is crazy! Just open your mouth, you need too much air for those tiny nose-holes.

Actually breathing in through the nose and out through the mouth is best, because then you take longer deeper breathes and not short shallow ones.

To stop the hunch when I'm tired I THINK about my posture and focus on keeping it correct. I run a mental check list from my head to my feet to decide if I really need to walk or not.
(and I'm a nursing student)

While you're correct in most cases in the medical world as far as breathing, when you're running it is important to breathe through both your nose and your mouth. We often hear that breathing through your nose is a good way to keep your breathing under control. However, using both your mouth and nose allows more air to enter and leave your lungs and will allow you to work out harder without becoming deprived of oxygen and without developing painful side stitches.

tikkamasala

1) start slow. you will probably hear this over and over again but, trust me, it is so easy to overdo it and get burnt-out. I think the general recommendation is to increase your time or distance by 10% each week. I would just challenge myself to run for 1-2 more minutes, or one more song, or one more block each week (whatever works best as a reference point for you). I also recommend that you find a plan online (like couch-to-5k, which is great) and stick to it.

2) buy some good shoes! check your gait-- I overpronate and need shoes with good stability and arch support or else I would get very sore shins and couldn't run nearly as far. A good shoe store will be able to "analyse" your running style and recommend something. (With that being said, you don't have to spend $100's on a good pair-- I love New Balance and usually pay $60-80/pair. also a good idea to try-on and find a pair you like in a store, and then find them online for cheaper!)

3) warm-up and cool-down. 3-5 minutes of brisk walking for each.

4) push/challenge yourself but don't get discouraged if you have to slow down sometimes-- walking is still better than nothing at all! And sometimes a 1-2 minute walk in the middle of your run is just enough to catch your breath and summon more energy to start running again.

5) Signing up for a neighborhood walk/run can be a great, motivating goal. I always focus on my personal goals/improvement, but you could also use it for competition (if that motivates you).

--Thats all I can think of off the top of my head! I'm not a running expert by any means...just someone who gradually learned to love running. To me, it's a relaxing time to forget about work and other stressors and to focus on myself for awhile. Best wishes and good luck to you!! (sorry if I rambled a bit )

maryd523

Don't worry about stretching, it's not necessary, as more and more research is confirming.

Can you show me this research? I have never heard this in my life.

I can't run without stretching, can't think of many of my peers who can either.

To the OP, check out my blog if you want.

Yep. Coming up. (I guess you weren't around for the huge stretching arguement I started last week. Let's not turn this into that again. Search "goodbye stretching" if you want to read the pages of differing opinions. There is some good information.)

Baroness

Loving all the advice
Just bumping for me to read later:)

zannelamb

1. Build mileage and speed SLOWLY
2. Drink water (it's over 100 here, so this is a biggie)
3. Get fitted for the right SHOES, and replace them every 6 months (or less if you're putting in ton of miles)!!! This is sooo important.
4. Set a small goal first and build up. I started off with 5K's and then built my way up to half marathons. Even if you're not competing to win, each race is an accomplishment that gives you the strength to keep training. There are tons of social runs that are scheduled each month. Just check your local running shop (probably where you get your shoes), or look online.

I hope this helps. Enjoy the road