How to become a runner?

hperowl

I've never been athletic and in high school I never ran unless I absolutely had to, I preferred to read a good book instead. College was the same. Now I'm in my latter 30's with 4 children and I really want to start running. The problem I have with it is feeling like my whole body is being jarred, you know the saying "pounding the pavement", and it is so uncomfortable that I stop running after 2 blocks. Is there a trick to running so this doesn't happen? Any advice is welcome!

Lesley2800

Try the Couch to 5K program. C25K.com. I did it and it was great. It's a 9 week program and eases you into running.

MissFit0101

Try C25K program.. many people have had great success with it! Good luck..

OLFATUG

Agreed the Couch to 5K program (http://www.coolrunning.com/engine/2/2_3/181.shtml) is a great way to start. I started running two years ago to lose weight with this method and now I run Half-Marathons. (albeit slowly )

1horsetown

And really GOOD running shoes!! Go to a running specialty store and get fitted.

1horsetown

And really GOOD running shoes!! Go to a running specialty store and get fitted.

TheCats_Meow

I second (or fourth/fifth, so it seems) looking into the Couch to 5K program.

I'm almost finished with week 7 (which is running for a full 25 minutes straight) and when I started in late October, I couldn't even run for a minute without feeling like I was near death.

Most people have to ease their body & their minds into running and this program does exactly that.

I still don't "love" running, but I definitely love the benefits and it's really become more of a habit now than anything else.

Good luck!!

jreese5226

Watch your kids run and then read this article...
http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?pagewanted=1&_r=1&ref=general&src=me

you can run on your toes without having to run barefoot. The difference in how your body moves when you run this way is amazing. And it is not nearly as jarring as heel to toe running.

Good luck!

hperowl

Thanks guys. I think my problem is with my form when running. I'll look into the couch to 5k program though, maybe the'll have some tips:)

skylark94

Thanks guys. I think my problem is with my form when running. I'll look into the couch to 5k program though, maybe the'll have some tips:)

If you feel like your being beat up you're probably trying too hard. When I returned to running after a year off, my "run" was only 5mph. I worked my way through the C25K program at that speed, then upped it to 6 mph. I'm now running intervals of 7 mph.

Also, it can not be emphasized enough.....SHOES! Get fitted for shoes by someone who knows how to do it right. Find a running specialty store in your area and go talk to them. Shoes will make or break you as a runner.

realgonerocket

hperowl: First make sure you invest in really good running shoes. Not the cheap stuff. I mean you will probably pay 70 to 100 dollars, but it is worth it. Then...when you run stand tall and take short strides. Your feet should be landing just slightly in front of or under your hips. (almost like walking). Breath in and out however it is comfortable and supportive. 2 in 2 out etc. Make sure you go slow slow slow. Save the speed for when your body has adapted to running after a few weeks or more. Keep your arms and elbows at 90 degrees and swing them hip to lip (or less if that is comfortable) Up and down not across. Land on your midfoot (you will do this automatically if you keep your stride short like I told you). Then just follow the couch to 5k as previously mentioned. Read Read Read! Good luck!

IronmanPanda

Yep C25K and get fitted for running shoes at an actual running store.
Take it easy. Most beginning runners fail because they try to go too fast or too long.

Kimbie500

If you're "pounding the pavement" you're doing it wrong. I don't know about where you live, but where I live it's a bit cold to try this, but... Go outside in bare feet and run a short distance on the pavement in bare feet. Concentrate on landing softly and gently. Pay attention to how your feet hit the ground. Then put your running shoes on and do the same thing. The difference is that you can't swing/stride your feet out in front of your hips and land with your heel first when you run in bare feet because it just freaking hurts to do so. Landing on your heels is what causes that jarring feeling - and you can do it in running shoes and not know you're doing it. Take shorter strides, don't worry about how fast you're going, just work on moving as softly as you can, landing on the mid- or ball of your foot. You CAN do this in shoes, you just have to pay attention and trying it barefoot will help you feel it more easily. If you struggle to find the proper form, some minimal shoes like Vibrams will offer enough protection from stones etc. but not offer the cushioning that allows heel-strike. It'll take you a while to get used to this running form. The running/walking interval design of the C25k program would be an excellent way to train yourself to run with proper form, without doing so much running at one time that you over do. Don't be afraid to repeat weeks. You may want/need to walk more than the program calls for. Do so if necessary - you want to think of it as setting up a base for long-term success as opposed to something you have to accomplish right now.

Best of luck!

TheCats_Meow

Oh, and I forgot to mention a few pretty important tidbits.

1) Running shoes. Get fitted properly at a local specialty running store. The right shoe will make all the difference, believe me.

2) Don't worry about how slow or fast you're running when you start. You can work on that later, for now you need to build up your endurance and get your body acclimated to running.

3) Since you're not focused on speed, focus on your breathing and how your feet land. You can read a million different studies stating a million different ways to run and which one is best, but personally, I run according to what's comfortable to me.

4) Take your mother's advice - Don't Slouch! This engages your core and helps build those muscles and it helps prevent injury due to bad form. Take a couple of deep tummy breathes to realign your form every few minutes during your runs.

hperowl

Watch your kids run and then read this article...
http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?pagewanted=1&_r=1&ref=general&src=me

you can run on your toes without having to run barefoot. The difference in how your body moves when you run this way is amazing. And it is not nearly as jarring as heel to toe running.

Good luck!

i read this article and found it great!!! Thanks a million!

hperowl

If you're "pounding the pavement" you're doing it wrong. I don't know about where you live, but where I live it's a bit cold to try this, but... Go outside in bare feet and run a short distance on the pavement in bare feet. Concentrate on landing softly and gently. Pay attention to how your feet hit the ground. Then put your running shoes on and do the same thing. The difference is that you can't swing/stride your feet out in front of your hips and land with your heel first when you run in bare feet because it just freaking hurts to do so. Landing on your heels is what causes that jarring feeling - and you can do it in running shoes and not know you're doing it. Take shorter strides, don't worry about how fast you're going, just work on moving as softly as you can, landing on the mid- or ball of your foot. You CAN do this in shoes, you just have to pay attention and trying it barefoot will help you feel it more easily. If you struggle to find the proper form, some minimal shoes like Vibrams will offer enough protection from stones etc. but not offer the cushioning that allows heel-strike. It'll take you a while to get used to this running form. The running/walking interval design of the C25k program would be an excellent way to train yourself to run with proper form, without doing so much running at one time that you over do. Don't be afraid to repeat weeks. You may want/need to walk more than the program calls for. Do so if necessary - you want to think of it as setting up a base for long-term success as opposed to something you have to accomplish right now.

Best of luck!

Thank you so much! Everything you mentioned was in the article I read by a previous post. Very informative and helpful!!!!

cygnetpro

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cygnetpro

Try the Couch to 5K program. C25K.com. I did it and it was great. It's a 9 week program and eases you into running.

Totally agree. I did this program, and at the end could run 5Ks. And I HATED running before.

LuluGirl140

I agree with everything everyone has mentioned. I have never been a runner - in fact I hated running. Then I started C25K. Now I really LOVE it!! I was about to start Week 4 when I tweaked my ankle so I'm going to have to start Week 3 again. However, please get fitted for running shoes. I think that's why I hurt myself. Although I have a good pair of Nike shoes, they are not specific for running. Now that I haven't run in a little over a week I really miss it. I can now consider myself half a runner! LOL. Feel free to friend me and maybe we can help each other out!

BTW, the first day of C25K KILLED me! I couldn't run for a minute straight without feeling like I was dying. I got up to 3 min running and could have kept going! Good luck!!!!

engineman312

if you don't like running, why do you want to do it? i'm not making fun, just want to know the rationalization about why you want to become a runner. do you want to do races or something? if you are looking for a good effective cardio exercise there are other ones out there, such as cycling.


ooooh, cycling. yeah, that was how i became a runner. i was overweight and not enthusiastic about running. so i started putting the time in the saddle, and was doing a lot of miles. i was going further and longer then i ever could running. meanwhile i was building my cardio strength and endurance. one day it was raining, but i really wanted to get a work out in. so i said "eff it" and just went for a run. i told myself that if i didn't feel good after five minutes i would just turn around and go home. 30 minutes later i had done 2 miles. now i can do a good 7 mile run in about 60 minutes.

janet_pratt

I didn't have time to read through all the responses, but the first several I read didn't mention the way you run. If you are striking your heel first, it can be very jarring and hard on your knees. A lot of people land on their heel and roll through to their toes. This may be what you're doing. Try landing mid foot..the ball of your foot just behind your toes. Your heels should just brush as you push off. But definitely use Couch to 5K to start because running on the balls of your feet can make your calves really sore and even cramp when you are starting out. That's my two cents. I'm a cyclist, not a runner but I started running the first of October, using Couch to 5K and I ran an entire 5K (not fast) on the 30th of October. Also good to have your gait checked at a running store. They will recommend the best running shoes for the way you run. They should have a treadmill and a video camera set up to analyze your gait. Good luck.

mlb929

I always wanted to be a runner and never knew how to start. I decided on my own to just try. I would walk, run slow for as far as I could, and walk, then run again, over and over, until I was tired. Slow was the key. I did it every other day. One thing that REALLY helped me - was I signed up for a race, before I had even really started running, I knew I wanted to do it in 3 months from when I started. It was a goal to make it happen. I started with a 12K, no for everyone, but 5K is a perfect way to start and generally you can find one easily and close to home.

Kimbie500

If you're "pounding the pavement" you're doing it wrong. ....
Best of luck!

Thank you so much! Everything you mentioned was in the article I read by a previous post. Very informative and helpful!!!!

You're welcome! When I started typing, no one had addressed your form, which seemed to me to be what you were asking. By the time I was done, someone had posted the link to the article by the author of "Born to Run" (name escapes me....). I just finished that book on CD and it calcified for me some of the thoughts I'd been having about my experiences with running. Highly recommend the read - it's science-y with a story, too.

You really want to make sure you don't try to run too fast to start. Go slow. Go so slow your elderly neighbor walks faster than you're running. You wanna build some endurance and muscle memory so you don't hurt yourself. Have fun! :happy:

Jones4177

Couch to 5K works - I couldn't hardly run for 1:00 straight and now I'm up to running 45 min straight now. I finished the C25K and not I'm doing Bridge to 10K.

EricMurano

Everyone's given great advice and I'll repeat it here :P

1. C25K - If you have an iPhone buy the app "Get Running". It's a time based version of the programme
2. Get running shoes. Don't jog in cross trainers or tennis shoes. (also don't play tennis in running shoes. I rolled my ankle doing that!)
3. If you have knee problems or shin splints see a podiatrist and they'll make you a set of moulded shoe inserts to straighten your legs. Most people have pronating feet.
4. Start slow. Run as slow as you can and don't feel discouraged when experienced runners overtake you. Your first goal is to run for 30 minutes non stop and you'll never get to that point if you don't take it easy
5. When you get to days when the C25K programme is making you run for somewhat extended periods, don't give up! I promise you that if you push through the desire to stop then next time it'll be way way easier

EDIT:
6. If you have muscle soreness that is beyond regular DOMS, don't run. Just let your muscles recover before hitting the road again. I've torn a calf muscle before (weight lifting, tennis and not listening to my body) and it put me out of action for almost six months.

angee1126

I'm glad you asked this question!!! I was wondering the same thing!! :happy:

All this advice was VERY helpful & informative!!! I gotta get me a pair of good running shoes!! Thanks! :drinker:

kennethmgreen

Great advice in this thread already. Wanted to point out that there is a MFP Community Group for Couch to 5K:
Couch to 5K Running Program (C25K)
http://www.myfitnesspal.com/forums/show/47-couch-to-5k-running-program-c25k-

Also, with the heel strike stuff... Lots of information already posted and on the Internet. But one quick, easy simple thing that really seemed to work for me was a friend saying just focus on your knees when running, and allow your stride to shorten naturally. He didn't say lift your knees higher or modify your run in any way except to focus on your knees. Sounded crazy (and ineffective) to me, but when I tried it, it worked. I found myself landing mid-foot.

Health_Gal

If you can find other people that wan to do a Couch to 5k program, that really helps! I did a similar program with a group at the YMCA, and went from being a non-runner to a 5k runner in several weeks!

jnhu72

As others have said try the couch 2 5k program. I started it December 8th and I have moved through it very quickly (I'm up to running 10 minutes at a time and couldn't run 1 minute when I started!). I would suggest though trying to stick to the program, with only running 3 days a week since you have pain when you run. Also get some good shoes. When I have worn shoes or cheap shoes it makes my whole body hurt. I only wear K-Swiss shoes now because nothing else worked for me.

TourThePast

C25K and SHOES SHOES SHOES.

I'm SO lucky to be within 25 miles of an awesome specialist store that has a treadmill set up so they can try different running shoes on you, and carry out gait analysis on each (free!) so you can get the most suitable footwear. I have both flat feet and an arthritic condition and getting proper running shoes fitted for me has saved me from endless discomfort.

LorinaLynn

C25K, good shoes, and GOOD SOCKS! I am amazed at what a difference good socks made.

I think I naturally hit with my forefoot when I run, but I noticed if I run in place in the house, I do it even more. So try that for a bit. Run 30 seconds or so in place, landing lightly enough to not knock things off shelves. Foot Fires and Stride Jumps help, too, bouncing quickly from foot to foot.