Runners-What do you wish you knew?

ilookthetype

Oh, and really really mind your knees.

This.

Also, once you sprain an ankle ALWAYS wear a brace, even if it doesn't hurt "so much" anymore.

staceyb2003

I think it just depends who you are, everyone progresses differently. I train hard for races and my husband hardly trains at all and he kicks my butt. I think you are doing great!! Races are a blast!!

skylark94

Shoes, shoes, shoes.

Getting professionally fitted at the start is a must, but you need to follow up as well.

I started out in a pair of pretty heavily cushioned Brooks Glycerin 8 shoes. As a novice runner, I was a pretty heavy heel striker and needed the support. However, as my running progressed, my stride changed to a more forefoot strike. Once this happened, the Brooks shoes hurt more than they helped. I struggled with a sharp pain in my knee for 2 months before giving up. When I tried to start running again a few month later in the same shoes, my knee still hurt (even walking in them).

I decided to go back to the running store and get re-evaluated. They put me in a Nike Free shoe, which encouraged my forefoot strike, and the pain was GONE. I am now making a habit of getting refitted every 6 months to be sure I am still in the right shoe.

mlb929

1. Cross-Train
2. Stretch (foam roller is your friend)
3. Cross-Train & Stretch.

My running greatly improved by not running as much. When I changed up my routine and added other things, I ran faster, with less injuries. I ran my first marathon w/o a lot of cross-training and it showed up in knee pain from muscle imbalances in my hips and quads. I think some runners are more injury prone just related to genetics, but you need to find the flaws and work those areas a little more. I'm presently working with a Physical Therapist that is a runner, it's been a wealth of information and knowledge on what to watch for. Strength Training and Yoga are your friends too

atsteele

Don't let ANYONE, including yourself, pre-determine your limitations. Go out there and find out for yourself what you can do. You'll amaze yourself.

jjjohnson31

Everyone will tell you about shoes...my advice is a bit more person, underwear and socks! Get you some good, comfy wicking socks that you can go a long distance with and get underwear that WILL NOT CRAWL! I had to learn the latter the hard way and it took a lot of trial and error to find the right pair for me.

^This. Also, use body glide (you can find it at any running store or sporting goods store) for all those areas on your skin that rub together or clothing. There is nothing worse than stepping in the shower and feeling the burn of chaffing (which I refer to as chub rub). Stay away from cotton shirts on longer runs this makes the chub rub worse.

100% agree...
I wish I had jumped on the wicking material sooner. Shirts, socks, underwear, shorts, all have made my runs so much more comfortable...which in turn lets me run longer...

jwintonyk

I wish I'd known that the only way to get good at running wasn't necessarily just running. Interval training and circuit training have been instrumental for me. I shaved 20mins off my 1/2 marathon time in a year and only ran twice a week (1 short run of 5-8 km and one longer run)

InTheInbetween

Great advice here!

Another big one is CORE STRENGTH! Your core is responsible for picking up the slack when your legs get tired. It's easy to overlook but when your knees, hips, ankles etc begin to fatigue, it's your core that has to compensate for that. If your core is weak and not able to carry the burden when your lower half gets tired it can result in stress and overuse injuries IN your lower extremeties.

sophjakesmom

Don't worry about speed. As you do more, you will get faster. Never be ashamed of how fast you are going, just remember you are lapping everyone sitting on the couch!! Enjoy the ride!!

(good shoes and good bra are also key!!)

reneehend

Who says running must mean countless hours of jogging? Remember how much fun it was to race when you were a kid? Sometimes you just want to run FAST. There's always Master's Track and Field!! http://masterstrack.com/2011/12/20821/. Find a track meet. Enter the 100 or 200 or okay the mile. Have FUN!!!

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scorpio516

I am not a super experienced runner, I have only been doing it for 15 months, but just be warned, your fitness doesn't keep on increasing at the rate it first does. I did my first 10k (in 64 mins) 8 days after I started running (Yes, I know). I then ran 3 times a week, between 7 and 10 km each time, for 9 months, and did my second 10 in June in 54 mins. However, since then, I have stuck very much at 54 mins, and that's a fast run for me, I am more comfortable doing it in about 58 mins. I did a 9 mile run in October (1 hour 25 mins) and even though I was very fit at the time, it nearly killed me. Granted it was all off road in newly ploughed fields and chalk hill tracks, but my goodness.....I don't think I could do a half marathon, and I run quite a lot.

I'm going to have to disagree with some of this.
I started running from zero base in March. Since then I've completed a half marathon, a 1/2 Ironman and multiple sprint triathlons and 5ks. Your fitness will increase as far as you want it to. You just need a goal and a plan that will get you there.

RE: slower speed increases.

It happens. Its just the nature of the human body. Your speed will plateau. You'll get faster quicker in the beginning. Going from a 13:00 mile to a 12:00 miles is much easier than going from a 9:00 mile to an 8:00 mile and much much easier than going from a 6:30 mile to a 5:30 mile. It's just the way it goes. But stick with it. You'll only go as fast as you want to (within reason, 99.999+% of people can't break out a 59 minute half marathon or a 27:00 10k).

BrandyontheRun

Definitely a great topic!! Loving reading everyone's tips and advice. My best tip would probably be to Breath!!! LoL, it seems simple but it really helps me when I'm struggling to push through to focus on the breathing!

KLo924

Thanks, everyone!!

stormy213

I found my endurance significantly improved when I added strength training. My marathon time dropped by 1/2 hour which is really good for me. I think a lot of people assume that because they run they don't have to worry about strength training their legs.

Good luck!

bethlind

For me, it was getting committed. I did that by signing up for races. I started off running 5Ks in 48 minutes. I now run them in 30 minutes with a goal to get that time under 30. Also, I stay signed up for half marathons and I will complete my 5th and 6th races in a few weeks.

To keep me motivated, I keep signing up for more races. I just finished my first marathon two weeks ago and I'm already rethinking my training plan for the next one.

Every morning when I want to sleep in, I remember the next race and that pushes me right out of bed.

Malissas

As a (very) beginner (learn-to) runner (jogger), what has helped most with progress is:

1. Rhythmic breathing - find the right rhythm with the right pace and zen out.
2. Shoes - as mentioned in above posts.
3. Tight, cushioned, perfect socks
4. On off days prepare/download podcasts, music list, training list, reading material to keep up the momentum and excitement.

JoJo1953

I'm training for my first half marathon so very interested in the answers to this question!

judgejava

Shoes.

Go to a store and get your gait analysed, dont wear what you think you should, looks good or is the right price. Wear what is biomechanically right for you, get you gait analysed from a professional running store and let someone experienced recommend you a shoe. You will be grateful in the end.

Daily.

Stretch your calves and hamstrings and rotate your ankles, not too much just keep them limber daily, stretching these will help prevent calf heart attacks, and plantar fascitis and other injuries.

Always listen to your body, if you have an injury, rest it or do cross training.

If you have a cold as long as it is a head cold keep training, if it is chest based then rest and see the doctor.

Warm up before run and a light stretch, warm down and a proper stretch after your exercise, dont stretch too much from cold before your run it is not good.

Dont go too far too fast, people get way too keen, if you have been doing 3 to 4 miles for a while, though you may be able to bang out 6 try not to or only do it once a week.

Vary your runs, dont plod for 2 to 3 miles or 4 to 5 3 or 4 times a week. Do hill runs to strengthen muscles, interval training, fartlek training. Do a fast, a moderate and a long run every week, dont run long all the time.

Combine cross training and/or swimming for a total body conditioning to aid your running.

And lastly, if you see another runner out and about please say hello, everyone near me whether running, walking the dog or whatever are so unaware of their surroundings and plain ignorant, either that or i smell as no one ever says hi, or good morning etc, mind you i run at 05:30 hrs perhaps they are still asleep ;-)

chaineyart

bump!

valeriebpdx

Check out this thread--it's a good one, with experienced runners endorsing all their favorite products--socks, bras, chub rub, etc.
http://www.myfitnesspal.com/topics/show/312540-runners-what-are-your-must-haves

Also, get a foam roller and use it once you start running decent distances -or- if you are running 4+ times a week. It is like a mini sports massage and it can cure all manner of minor aches and pains.