Advice For New Runners

love22step

To avoid cramps, count your breaths (e.g., breath in 2 or 3 or 4 steps and breath out the same number of steps). The key to avoiding cramps is to completely expel your breath when you exhale. I give a little extra push at the end of my exhale.

When I get tired, a couple of things work for me. 1) I concentrate on just putting one foot in front of the other and 2) (I know this sounds strange) I stare at an inanimate object straight ahead and imagine it pulling me forward, something like a suction on my chest. When I reach object or a turn, I pick a new target. Sounds silly, helps to have a good imagination, but it works for me. That technique worked for speed-walking, too.

ebert5150

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.

Here's some research even though I wasn't the one that posted the stretching comment...you can also see this info in Jeff Galloway's books.
http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

cmriverside

Breathe.

mrphil86

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.

Again, I don't know what is wrong with that or where you get that information. I've been runner for years and have talked to countless professionals. Just about any long distant runner can tell you that keeping up that form does nothing but expend energy.

ebert5150

You'll get conflicting opinions about stretching, shoes etc. Watch your pace...if you feel like your huffing and puffing you're running too fast. Don't be afraid to incorporate walk breaks. Keep it up...running is hard when you first start but find a good routine you can live with and stick to it.

maryd523

http://www.bmj.com/content/325/7362/468.full

http://www.runnersworld.com/article/0,7120,s6-241-287--7001-0,00.html

http://well.blogs.nytimes.com/2010/09/01/phys-ed-does-stretching-before-running-prevent-injuries/

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

There is lots more if you google it. I always believed it was good for you, as we are all told from a very young age, but it turns out stretching is kind of pointless. It does not prevent injuries and actually makes runners slower. The muscle acts as a rubber band, and when you stretch it out it loses significant power.

As one of the articles above states, if you are a regular stretcher and suddenly stop stretching, you are more likely to be injured, but the stretching itself does not prevent injuries in runners.

love22step

Thought of one more thing. My ex told me to run with my toes straight ahead. I read recently that it's less damaging to your knees if your toes are turned out a little. Must be true--after years of running, the ex's knees are in bad shape.

lmaharj

There is more than 5 I'd suggest. For example: Talk to your doctor about any concerns you might have, get a good pair of shoes, and warm up/cool down. Those are kind of a given.

1) Hydration is key! If you're just starting, water will be your best friend. If you're a hardcore athlete and started taking on running, you can go for the Gatorade. The only reason why I'd tell someone to not drink Gatorade is because it has lots of sugar that you might not work off if you won't work out on a regular basis (I mean 2 hours at the gym, play a vigorous sport and/or do aerobics 5 days a week).
2) Start gentle and build up slowly.. It's okay to walk 3 minutes and run 30 seconds for a total of 30-60 minutes.. I'd suggest it. I started that way and now I can run half marathons (within a month's time) 5 days a week. There's nothing wrong with it.
3) Strength train. The one thing running can do is present aches in places you don't normally work out. Strengthen every muscle you can so you can run without getting muscle aches.
4) Inhale deep through your nose and exhale through your mouth. Nothing says "Great Run" like blood circulation.
5) Keeping a steady pace means to conserve energy. You don't want to give it your all right off the bat. You won't progress if you do. At first I kept a steady 11 mile an hour pace until I could run 10 miles non-stop, then started building speed while trying to hit that 10 miles..

I also like to track my progress and I suggest others to as well. It's more encouraging and keeps you motivated if you do. If you don't have an HRM, there are great sites you can go to (like Mapmyrun.com) to track how far you've gone. I'd also suggest getting a good playlist: Jog.fm is a great way to figure out what songs to listen to based on your pace or average heart rate during your jog. It also helps to run with a buddy :P

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.

Here's some research even though I wasn't the one that posted the stretching comment...you can also see this info in Jeff Galloway's books.
http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

Well even he still says you should stretch but dynamic stretches. I can agree with this though.

No stretching just sounds like a bad idea.

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.

Again, I don't know what is wrong with that or where you get that information. I've been runner for years and have talked to countless professionals. Just about any long distant runner can tell you that keeping up that form does nothing but expend energy.

Well, that's why I run, although admittedly I'm not a long-distance runner and don't care to be. 30-60 minutes several times a week is all I do. But I do want to expend the most energy I possibly can, and using your arms in workouts burns more calories. I was researching running a couple weeks ago and the arms going from side to side supposedly increases curvature which isn't good. But I don't remember where I read that and I am not attached to the notion.

lmaharj

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.

If you're having a hard time breathing in through your nose, you're pushing yourself WAY too hard. You need to cut back on your speed a little.

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.

Here's some research even though I wasn't the one that posted the stretching comment...you can also see this info in Jeff Galloway's books.
http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

Well even he still says you should stretch but dynamic stretches. I can agree with this though.

No stretching just sounds like a bad idea.

I understand. It's hard to readjust our thinking after we've been so conditioned to stretch and everyone everywhere does it. But do some research and see what you find on your own. I've ran and exercised for years and never really stretched (except in group settings) and I've never been injured. I never found stretching to help me in any way other than the mental. "I stretched! I'm ready to go!"

P.S. Dynamic stretching is totally different than static stretching, which is what we are talking about. Dynamic stretching = good. Static stretching = pointless.

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.

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

Ok, that makes sense. I still like to use my arms to work them a little bit and burn calories. I'm not in it to run super long distances, and I don't think the original poster is either, since he's just starting out.

lmaharj

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

Ok, that makes sense. I still like to use my arms to work them a little bit and burn calories. I'm not in it to run super long distances, and I don't think the original poster is either, since he's just starting out.

You actually don't burn much more calories.. Maybe 10-12 more during you're whole workout; and think of the energy you're using to get that. Instead you can put that into your speed and probably get even more out of the workout in general.

mrphil86

Well I don't want to blow this up anymore but those articles basically said nothing. One was two doctors who have no real presence in the sports world. The others basically said the results are inconclusive.

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.

If you're having a hard time breathing in through your nose, you're pushing yourself WAY too hard. You need to cut back on your speed a little.

Well, I've ran since high school cross country, and I run several times a week. I have a HRM and am constantly checking my heart rate. I am right in my zone. I just think telling people some rule that makes it harder to breath isn't going to help them.

maryd523

Well I don't want to blow this up anymore but those articles basically said nothing. One was two doctors who have no real presence in the sports world. The others basically said the results are inconclusive.

Ok, stick with what you want to believe.





Does Stretching Prevent Injuries?
Everyone knows that flexibility is good for runners, right? Too bad medical research doesn't agree.
By Amby Burfoot
From the August 2004 issue of Runner's World


These days, as the running population keeps booming, the question of stretching's value is more important than ever. No wonder a recent report from the Centers for Disease Control received so much attention. It, too, cast doubt on the effectiveness of stretching, concluding, "There is not sufficient evidence to endorse or discontinue routine prerun or postrun stretching to prevent injury among competitive or recreational athletes."

I always thought the folks at the CDC worked around the clock on SARS, HIV, and the biohazards of sci-fi movies. These people have time for sore Achilles tendons?

Stephen Thacker, M.D., the study's head author, assures me he has spent many years in public health surveillance, epidemiology, and infectious diseases. But, he says, obesity is costing the United States more than $100 billion a year, and the CDC believes that more exercise could reduce this healthcare burden.
"We want to promote physical activity," says Dr. Thacker, "but we have to look at all the things that either encourage or discourage exercise, such as the amount of time it takes to exercise, and the injuries you can get. We look for the science before we make any recommendations."

For Dr. Thacker's paper "The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature," he and his colleagues pored over nearly 100 other published medical studies on the subject. Their key conclusions: stretching does increase flexibility; the highest-quality studies indicate that this increased flexibility doesn't prevent injuries; few athletes need extreme flexibility to perform their best (perhaps just gymnasts and figure skaters); and more injuries would be prevented by better warmups, by strength training, and by balance exercises, than by stretching.

Ian Shrier, M.D., a past president of the Canadian Society of Sports Medicine, has been drilling into the stretching literature since the early 1990s. In a 1999 paper titled "Stretching Before Exercise Does Not Reduce the Risk of Local Muscle Injury," Dr. Shrier lists five reasons why stretching shouldn't be expected to work. Among them: stretching won't change eccentric muscle activity (when a muscle simultaneously contracts and lengthens, as in downhill running), which is believed to cause most injuries; stretching can produce damage at the skeletal level; and stretching appears to mask muscle pain, which could cause the exerciser to ignore this key pre-injury signal. He concludes: "The basic science and clinical evidence today suggests that stretching before exercise is more likely to cause injury than to prevent it."

This is certain to come as a shock to many runners. In a recent Runner's World Online Poll, 89 percent of respondents said they try to make stretching "a regular part" of their program. Stretching has worked for them, so why should they stop? "I was sidelined with an IT band injury, but my PT taught me some new stretches," one runner wrote. "Since then, I have not had any problems." Many others stretch simply because it feels good.

It's easy to understand why flexibility has fans. I want to be flexible--not rigid--in my life, especially in my thinking. Likewise, we all know that tall buildings and long bridges are built to be flexible. Their flexibility enhances their strength in the face of hurricanes and earthquakes. No doubt: Flexibility is good.

Until you consider runners' relationship with "motion," which is another word for flexibility. Runners try to avoid too much motion. We wear orthotics to prevent overpronation. We wear knee straps to prevent too much lateral movement. We do crunches to build a rock-hard midsection. Flexibility sounds like a great idea, but has definite drawbacks for runners.

The best research on stretching and injury prevention has been done with military recruits. Military training has much in common with exercise, and the Army has a huge interest in keeping injuries to a minimum. In one study, titled "Physical Training and Exercise-Related Injuries," a U.S. Army research team found that trainees with the highest and lowest flexibility had the highest injury rates. They were, respectively, 2.2- and 2.5-times more likely to incur an injury than trainees with average flexibility. Apparently, when it comes to flexibility and injuries, don't try to be all that you can be. Settle for average.

Surprisingly, the best-known stretching-for-runners team in the United States, the father-son duo of Jim and Phil Wharton, agree with the medical research conclusions. "We don't even use the word 'stretching' anymore," the Whartons say. "It conjures up an image of static stretching--of holding still for too long, like the tension created by a tug of war. That can actually weaken the muscle-tendon connection."

The Whartons promote AI ("active, isolated") flexibility exercises. These exercises move the muscle and joint gently and progressively to the point of slight tension, then immediately release the tension, and then repeat 10 times. There's no static-stretching hold for 10 to 30 seconds. "This promotes healthy blood circulation and lubrication to the joint," say the Whartons, whose fans include Deena Kastor, Alan Webb, and Khalid Khannouchi.

Since older runners would seem to have much to gain from stretching, I call Ed Whitlock, who last fall became the first 70+ runner to go sub-3:00 in the marathon. But Whitlock is afraid of setting a bad example. You see, he doesn't stretch. "I get the greatest return on my time by piling on miles," he says. "I don't want to dump on stretching. We all need to find our own way. But you can do too much and get injured."

The CDC's Dr. Thacker agrees. "If the time you spend stretching," he says, "causes you to lose time from something else--more running, strength training, or stability exercises--then you might be better off spending the time on that something else."

Or take the middle road: stretch in the evening while you're watching TV. I like the Wharton approach, where you keep moving through your stretches--into them and out of them. That seems like a natural way to make you feel better. And it won't cut into your training time.

mrphil86

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

Ok, that makes sense. I still like to use my arms to work them a little bit and burn calories. I'm not in it to run super long distances, and I don't think the original poster is either, since he's just starting out.

You actually don't burn much more calories.. Maybe 10-12 more during you're whole workout; and think of the energy you're using to get that. Instead you can put that into your speed and probably get even more out of the workout in general.

Exactly and it also makes it more for your mind to think about it. One of the biggest keys to running is a clear mental state. If I sitting there worrying about my posture, breathing, pacing, ect... I'd be only to run like 5 miles and feel like i'm dying. If I let my body take over, and just me it will, I can run forever it feels like.

Montco_cancel

1. Get good shoes. It DOES make a difference.
2. Start off slow. If you go out too far too fast you will injure yourself and find yourself on the couch instead of outside running.
3. Stay hydrated.
4. Sign up for a race. It can be great motivation and give you something to train for.
5. Check out Hal Higdon or Jeff Galloway training programs.

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.

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

Ok, that makes sense. I still like to use my arms to work them a little bit and burn calories. I'm not in it to run super long distances, and I don't think the original poster is either, since he's just starting out.

You actually don't burn much more calories.. Maybe 10-12 more during you're whole workout; and think of the energy you're using to get that. Instead you can put that into your speed and probably get even more out of the workout in general.

Exactly and it also makes it more for your mind to think about it. One of the biggest keys to running is a clear mental state. If I sitting there worrying about my posture, breathing, pacing, ect... I'd be only to run like 5 miles and feel like i'm dying. If I let my body take over, and just me it will, I can run forever it feels like.

Ok, I concede to your judgement that arms aren't necessary. I don't have to think about it anymore, so it's not a problem for me. I'll never give that advice again. Sorry!

lmaharj

Well, I've ran since high school cross country, and I run several times a week. I have a HRM and am constantly checking my heart rate. I am right in my zone. I just think telling people some rule that makes it harder to breath isn't going to help them.

Really? That surprises me based on the information you're giving out in this forum.

It sounds like you don't have a strong diaphragm. I'm guessing you breath with your chest?

mrphil86

Well I don't want to blow this up anymore but those articles basically said nothing. One was two doctors who have no real presence in the sports world. The others basically said the results are inconclusive.

Ok, stick with what you want to believe.

Trust me I will. I believe my experience with sports, track, other activities,and sports doctors. It's worked for countless amounts of people, but hey, we all could be crazy.

NFUGITT

Great question and I love reading all the answers. I want to start running too but I always give up quick because I do the run (for a short period) then walk, run, walk. How long does the average person have to do this to build the stamina to run for a period of time. I have great stamina on the eliptical or in a spin class but the running turns me into a wuss. I would love input:) Thanks Nita

maryd523

Well, I've ran since high school cross country, and I run several times a week. I have a HRM and am constantly checking my heart rate. I am right in my zone. I just think telling people some rule that makes it harder to breath isn't going to help them.

Really? That surprises me based on the information you're giving out in this forum.

It sounds like you don't have a strong diaphragm. I'm guessing you breath with your chest?

What? You are basing this on what? Because I dare to challenge the idea that stretching is not necessary (backed up by research) or that I passed on information about arm-pumping that I myself read? I already said I don't hold to that, it's just information I came across in my research and made sense to me. I'm not married to it.

You are trying to degrade me in order to make my arguements seem stupid. Thanks a lot. Why would I have a weak diaphragm? Maybe I just have a small nose?

lmaharj

Exactly and it also makes it more for your mind to think about it. One of the biggest keys to running is a clear mental state. If I sitting there worrying about my posture, breathing, pacing, ect... I'd be only to run like 5 miles and feel like i'm dying. If I let my body take over, and just me it will, I can run forever it feels like.

I couldn't agree more. I think the first time I stopped thinking about things was when I ran double my distance without even thinking about it.

MarshallLuke

Alright, everyone is basically telling you the same thing and you have probably gotten the point that you need good shoes, water and a good stretch. So here are five things that are important to me if you don't count those...

1) Music - I hate hearing myself breathe in and out. Besides, music will help you keep a pace or even make you go faster than you thought would.

2) Get outside - Seriously. The gym is nice and all, but nothing beats an outdoor run. If you don't feel comfortable running around crowds (heaven knows I didn't when I started) you can also trail run. It will kick your butt harder than a treadmill.

3) Know thyself - If your body says "WALK!" then walk. Unless you are being chased by a big, scary guy wielding a knife, it won't hurt you to admit you need to walk. In fact, it might save your knees. There are times when I have overestimated my ability or underestimated the terrain and will walk for up to a minute.

4) Have a goal - Sure, the C25K is good goal, but once you have reached that, a 5K doesn't seem like much. Continue to have something to strive for and you will always have something to push yourself farther than.

5) Know the difference between a "reason" and an "excuse" - I once had someone tell me they couldn't run because their legs and lungs were sore when they ran. I call BS on that. Your legs are supposed to be sore! It is called "running", not "funning". (As for the lungs, this person was a smoker, so that didn't help). Most of the time, if you can't go the distance it is because you told yourself you can't and you believe it. Sometimes your body is truly telling you "Ow, I am in serious pain, so stop!" It is up to you to figure out which one is happening and, if it is just an excuse and not a reason, to motivate yourself to run to that next tree (if outside) or to the next even/odd number (if on a treadmill). If you push yourself that little extra, you will be able to push yourself a little more next time and more after that. And, soon enough, the excuses that you once tried to sabotage yourself will sound childish and stupid.

Good luck out there. And don't forget the shoes thing. That is the most important.

mrphil86

I'm gonna quote my own blog about breathing,

" When I see people running I see a decent amount breath like oxygen is about to go away. When someone tells you to relax, you don't take short quick breaths. No, you take long breaths and the same is for running. Longer breaths mean you are getting your body more oxygen. Usually a good indicator that you are not getting enough oxygen is that your legs are starting to burn."

I've heard of people breathing in through the nose and out through the mouth. And it's a great way to start out because it teaches you to suck in the air slowly then breathe out quickly. But once you start getting into running more, it's a terrible way to run.

lmaharj

Well, I've ran since high school cross country, and I run several times a week. I have a HRM and am constantly checking my heart rate. I am right in my zone. I just think telling people some rule that makes it harder to breath isn't going to help them.

Really? That surprises me based on the information you're giving out in this forum.

It sounds like you don't have a strong diaphragm. I'm guessing you breath with your chest?

What? You are basing this on what? Because I dare to challenge the idea that stretching is not necessary (backed up by research) or that I passed on information about arm-pumping that I myself read? I already said I don't hold to that, it's just information I came across in my research and made sense to me. I'm not married to it.

You are trying to degrade me in order to make my arguements seem stupid. Thanks a lot. Why would I have a weak diaphragm? Maybe I just have a small nose?

Calm down killer. I use to have that same problem in high school when I did cross country. My doctor told me to start breathing with my diaphragm. It's not degrading. It helped me so I passed it along.

maryd523

I'm gonna quote my own blog about breathing,

" When I see people running I see a decent amount breath like oxygen is about to go away. When someone tells you to relax, you don't take short quick breaths. No, you take long breaths and the same is for running. Longer breaths mean you are getting your body more oxygen. Usually a good indicator that you are not getting enough oxygen is that your legs are starting to burn."

I've heard of people breathing in through the nose and out through the mouth. And it's a great way to start out because it teaches you to suck in the air slowly then breathe out quickly. But once you start getting into running more, it's a terrible way to run.

Thank you!

maryd523

Well, I've ran since high school cross country, and I run several times a week. I have a HRM and am constantly checking my heart rate. I am right in my zone. I just think telling people some rule that makes it harder to breath isn't going to help them.

Really? That surprises me based on the information you're giving out in this forum.

It sounds like you don't have a strong diaphragm. I'm guessing you breath with your chest?

What? You are basing this on what? Because I dare to challenge the idea that stretching is not necessary (backed up by research) or that I passed on information about arm-pumping that I myself read? I already said I don't hold to that, it's just information I came across in my research and made sense to me. I'm not married to it.

You are trying to degrade me in order to make my arguements seem stupid. Thanks a lot. Why would I have a weak diaphragm? Maybe I just have a small nose?

Calm down killer. I use to have that same problem in high school when I did cross country. My doctor told me to start breathing with my diaphragm. It's not degrading. It helped me so I passed it along.

Maybe we are miscommunicating. I don't have a problem breathing while I'm running. I breath in and out deeply and comfortably, matching my breathing to my strides without even thinking about it (high school cross country coach taught me that years ago). I just don't think breathing through my nose is necessary at all.