Running Tips
JacquelineD35
Posts: 279 Member
Hey all!! I've been working out for the past three weeks now and I'm looking to add something different to my workout. Thinking about running but being that I've never been very active I was wondering if there are any tips for a beginner runner?
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Replies
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Hey, I was there too! I didn't know what to do (lucky I have friends who ran track in high school) and told me to bounce off the ball of my foot, never run flat footed. Also, you could try Couch 2 5k, it helped boost my endurance a lot! Here's the link to the program:
http://www.coolrunning.com/engine/2/2_3/181.shtml
good luck!0 -
don't beat yourself up if you walk...
set a race goal, ie sign up for a 5k. gives you something to work towards and helps keep you accountable to yourself
find an online training program for the 5k or to the C25k (couch to 5k) program... personally, I use Jeff Galloway because he gives me permission to walk, even if I eventually do a marathon (which is a long-term goal!)
Put one foot in front of the other
always remember: "DLF>DNF>>DNS - dead last finish is greater than did not finish is infinitely greater than did not start"0 -
Running is great. Start slow run 1 minute and then walk 1, three to four times a week and try to repeat 10 times. Then run 2 minutes and walk 1, and continue to add the minute to the walk each week until you are up to 10 minutes walk 1. Do this 3 times and you have a 30 minute work out and will be close to 5km.
This is how I started and now I am going to do my first marathon.
Add 1 minute of core to each work out. Double each week, such as push ups, sit ups, leg extensions, burpies etc. By your 10 and 1s you will have done cardio and stregthen your core. Excellent start to great work outs. Take a friend and you will have a running partner for life0 -
Hey, I was there too! I didn't know what to do (lucky I have friends who ran track in high school) and told me to bounce off the ball of my foot, never run flat footed. Also, you could try Couch 2 5k, it helped boost my endurance a lot! Here's the link to the program:
http://www.coolrunning.com/engine/2/2_3/181.shtml
good luck!
Thanks so much for the info. I will definitely look into this site and program and thanks again
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Never be afraid to run slowly. Better to have a 45-60 minute run at a steady pace than a mad 30 minutes.0
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PS when you feel comfortable try run clubs such as Running Room or Running Free, both are great.0
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don't beat yourself up if you walk...
set a race goal, ie sign up for a 5k. gives you something to work towards and helps keep you accountable to yourself
find an online training program for the 5k or to the C25k (couch to 5k) program... personally, I use Jeff Galloway because he gives me permission to walk, even if I eventually do a marathon (which is a long-term goal!)
Put one foot in front of the other
always remember: "DLF>DNF>>DNS - dead last finish is greater than did not finish is infinitely greater than did not start"
Thats my probelm I am running before I walk I am so determined to loose these 81 pounds but I want to do it in a timely manner without injurying myself. I will definitely look into C25K you are the second one to mention it, thank you for answering my post xo 0 -
biggest tip is go to a running store, get them to look at your feet and get some shoes suited to your foot. I didn't and got lots of injuries... i think a lot of it is down to not having the proper shoes so i'd say first off to do that. Also jog/walk if you need to and work up. Get some good music! If your struggling to breath, go slower! You will go further and you can build speed up over time! x0
-
Do not buy new Trainers/Sneakers and start running in them. They have to be very worn in first.
Buy a good pair and not ones that just look good.
New Balance, Asics, Brooks are all very good brands that are actually for running.0 -
I recommend the C25K program. I'm currently completing it and it is great
Best advice I can give is DON'T SKIMP ON PROPER EQUIPMENT just because you are a beginner. I've tried running in the past and always quit. Why? I was in pain. Both from muscles/knees/ankles and blisters.
Proper footwear and socks are VERY important. Go to a runners store and get properly fitted by a professional for running shoes and ONLY wear them for running. It can be pricey, but it is more than worth it to spare yourself some serious injury. Buy some non-cotton socks to go along with those new kicks. Your feet will thank you. They help keep moisture away and prevent foot issues. They should have some at the running store as well. They average about 10 bucks for 3 pairs.
This has made a HUGE difference in my runs and I find I enjoy them now.
Now for the less awesome, but still good advice:
1. Study up on proper running form and try to improve yours. It makes a difference. You won't be a pro right out of the gate, but you will improve slowly if you try to concentrate on it during your runs. Hint: I try to work on it at the beginning when I'm not exhausted yet, ha ha :P
(Some links: http://www.sparkpeople.com/resource/fitness_articles.asp?id=823
http://www.youtube.com/watch?v=Tx6x2cD6Y8Q
http://video.about.com/running/Proper-Running-Form.htm )
2. STRETCH after your run for at least 10 minutes. Stretching is VERY important and most people skimp on it. Do not skimp on it. Your body will thank you.
3. Warm up/Cool down walking. A good thing to do. The podcasts I use have them programmed in. You can find them here: http://www.djsteveboy.com/1day25k.html
4. Hydrate. Drink plenty of water before and bring a bottle with you on runs.
5. Lastly, DON'T GIVE UP. If you can't keep up the jog, walk fast and try again on the next interval. If you need to repeat a week, do it! Just keep pushing forward. We can all finish
I have severe asthma and running has to be THE most challenging activity for me (especially outdoors with my allergies), but I push through it. Remember, if my lungs haven't given out on me yet, yours will probably make it too, ha ha
I used to hate running with a passion, and I am learning to love it
0 -
Definitely C25K program....Im 230 and have run 2 5K's -one in April and one in May and did them in 45 minutes, I still run/walk them, but they recommend interval training for higher fat burn and It WORKS!!
And I can say, Dont Care about people looking at you even if you are on the open road- A fat girl running is better than a fat girl at a buffet!!! You can do it!!!0 -
I was a complete beginner to running when I started C5k in April and although it was hard, it is very achievable. I never completed the programme due to issues with my knee but I still completed my first 5k in June - 29 minutes!!
Go for it!0 -
Running is great. Start slow run 1 minute and then walk 1, three to four times a week and try to repeat 10 times. Then run 2 minutes and walk 1, and continue to add the minute to the walk each week until you are up to 10 minutes walk 1. Do this 3 times and you have a 30 minute work out and will be close to 5km.
This is how I started and now I am going to do my first marathon.
Add 1 minute of core to each work out. Double each week, such as push ups, sit ups, leg extensions, burpies etc. By your 10 and 1s you will have done cardio and stregthen your core. Excellent start to great work outs. Take a friend and you will have a running partner for life
This definitely sounds very doable, I do push ups burpies and planks through out the week during my usual workout they are killer but getting easier I need to find friends that want to actually work out rather than giving me ten thousand reasons as to why they dont want to work out lol thanks so much for the tips 0 -
And I can say, Dont Care about people looking at you even if you are on the open road- A fat girl running is better than a fat girl at a buffet!!!
LOVE this!0 -
biggest tip is go to a running store, get them to look at your feet and get some shoes suited to your foot. I didn't and got lots of injuries... i think a lot of it is down to not having the proper shoes so i'd say first off to do that. Also jog/walk if you need to and work up. Get some good music! If your struggling to breath, go slower! You will go further and you can build speed up over time! x
Really!! See I was not even thinking about that, and yeah that is like my big concerne that I will be running and pass out half way through from breathing heavy lol thank you for the tip xo 0 -
Do not buy new Trainers/Sneakers and start running in them. They have to be very worn in first.
Buy a good pair and not ones that just look good.
New Balance, Asics, Brooks are all very good brands that are actually for running.
Hey thanks for the recommendations, do you suggest those shox sneakers?0 -
There's alot of personal opinion on this subject, but it does depend on what you're aiming for?
if I coach friends/colleagues to run, I don't bother taking them out for 2miles etc... at the beginning.
I take them out for some sprints within their ability.
Flat out for 30m, then recover, repeat!
over time I increase it.
Soon they're running 1/4 mile flat out and recovering within 2mins.
Within a few weeks when I take them out for 2miles+ I find they run quicker then if I'd just been trying to run/walk them to 2+ miles.
Find a running club "with" beginners or someone who will "coach" you.
You can pretty much find any info on the internet about running, some great running magazines and many programs to get you to where you need to be.
The biggest tips:-
Have 1 or 2 new pairs trainers every 6 months or 500 miles, whatever comes first.
You only need 2 pairs if you're running alot every day. Most beginners only need 1 pair!
Get your "virgin" running shoes from a "proper" running shop! Not a fashion sports shop!
They will have a video camera on their treadmill and will show you your gait and foot fall.
Log your runs, time and distance, see how you improve. Set targets that you "can" achieve within a short time. Long term targets are for pros.
If you're "serious", a HRM with a GPS watch is "worth" having! "Serious doesn't mean 10k races, you don't need tech to train for 10k races". You need a $5 digital watch to train for 10k races
Your distance should only increase 10% per week.
Lung capacity changes every 3 to 4 days, muscles and tendons take 10 days (old skool).
You may feel ready to increase your distance, don't, follow the 10% rule, avoid injury).
Put hills in your runs, run up and down! You want to be balanced!
Run barefoot on the beach/grass once in a blue moon.
Run backwards somewhere soft once in a blue moon.
I used to run 50 miles a week, now I cover 10-18 miles a week.
5 days are sprint sessions, 1 day is 10k or 10miles.
I'm in better shape now then when I covered the bigger distance.
If you want to run for getting in shape, consider mixing in S&C (strength & conditioning) training too!
I've been overtaken by many fat runners on LSD runs (Long Slow Distance), my 10k is 42mins.
I don't get overtaken on sprints by fat runners, or flat out 2miles.
Find your way, everything is possible 0 -
I recommend the C25K program. I'm currently completing it and it is great
Best advice I can give is DON'T SKIMP ON PROPER EQUIPMENT just because you are a beginner. I've tried running in the past and always quit. Why? I was in pain. Both from muscles/knees/ankles and blisters.
Proper footwear and socks are VERY important. Go to a runners store and get properly fitted by a professional for running shoes and ONLY wear them for running. It can be pricey, but it is more than worth it to spare yourself some serious injury. Buy some non-cotton socks to go along with those new kicks. Your feet will thank you. They help keep moisture away and prevent foot issues. They should have some at the running store as well. They average about 10 bucks for 3 pairs.
This has made a HUGE difference in my runs and I find I enjoy them now.
Now for the less awesome, but still good advice:
1. Study up on proper running form and try to improve yours. It makes a difference. You won't be a pro right out of the gate, but you will improve slowly if you try to concentrate on it during your runs. Hint: I try to work on it at the beginning when I'm not exhausted yet, ha ha :P
(Some links: http://www.sparkpeople.com/resource/fitness_articles.asp?id=823http://www.youtube.com/watch?v=Tx6x2cD6Y8Q
http://video.about.com/running/Proper-Running-Form.htm )
2. STRETCH after your run for at least 10 minutes. Stretching is VERY important and most people skimp on it. Do not skimp on it. Your body will thank you.
3. Warm up/Cool down walking. A good thing to do. The podcasts I use have them programmed in. You can find them here: http://www.djsteveboy.com/1day25k.html
4. Hydrate. Drink plenty of water before and bring a bottle with you on runs.
5. Lastly, DON'T GIVE UP. If you can't keep up the jog, walk fast and try again on the next interval. If you need to repeat a week, do it! Just keep pushing forward. We can all finish
I have severe asthma and running has to be THE most challenging activity for me (especially outdoors with my allergies), but I push through it. Remember, if my lungs haven't given out on me yet, yours will probably make it too, ha ha
I used to hate running with a passion, and I am learning to love it
This is great!!! Thanks a bunch I appreciate all the good tips and advice I am getting, going to add you if you dont mind 0 -
I've done C25K many times, I love it! I've also done bridge to 10k. At the moment I'm in week 5 of C25K. There's no shame in repeating a week of the program if you moving up makes you feel like you're going to die!
I echo many other comments - get proper shoes and SOCKS. Wear clothes that fit well (pants falling down while running is a frequent and very awkward problem!) Watch some veideos on running technique and really think about how you're carrying yourself while running, especially if you start to feel sore or uncomfortable. Don't feel that to you have to sprint in order to be running, just start with a jog and build up your endurance, speed can come later.
And I LOVE the comment "A fat girl running is better than a fat girl at a buffet" I OFTEN tell myself when I feel jiggly and awkward and gross that at least I'm doing something about it! hahaha.0 -
Do not buy new Trainers/Sneakers and start running in them. They have to be very worn in first.
Buy a good pair and not ones that just look good.
New Balance, Asics, Brooks are all very good brands that are actually for running.
Hey thanks for the recommendations, do you suggest those shox sneakers?
the 'shox' shoes are for really BIG people ( think NFL type sizes). The best way to find out is to go to a proper running store, speak to the sales people ( who are usually runners themselves) and ask for a gait analysis. The right footwear is so important, there are so many brands and styles but make sure they are suitable for your gait.
as others have said, c25k is a fantastic way to build into running, and I also strongly believe walking as part of your runs is nothing to be ashamed of. Forget speed, run as you can most comfortably..and above everything else, ENJOY your running :-)
Have fun and congratulations on your first steps to becoming a runner :-)0 -
Definitely C25K program....Im 230 and have run 2 5K's -one in April and one in May and did them in 45 minutes, I still run/walk them, but they recommend interval training for higher fat burn and It WORKS!!
And I can say, Dont Care about people looking at you even if you are on the open road- A fat girl running is better than a fat girl at a buffet!!! You can do it!!!
LOL love the fat girl comment I will definitely look into the programs thanks for the tip 0 -
I was a complete beginner to running when I started C5k in April and although it was hard, it is very achievable. I never completed the programme due to issues with my knee but I still completed my first 5k in June - 29 minutes!!
Go for it!
Congrats!!! Good for you I have issues with my knees as well but I dont want to let it stop me from reaching my goal weight so I will take it as easy but hard as possible 0 -
There's alot of personal opinion on this subject, but it does depend on what you're aiming for?
if I coach friends/colleagues to run, I don't bother taking them out for 2miles etc... at the beginning.
I take them out for some sprints within their ability.
Flat out for 30m, then recover, repeat!
over time I increase it.
Soon they're running 1/4 mile flat out and recovering within 2mins.
Within a few weeks when I take them out for 2miles+ I find they run quicker then if I'd just been trying to run/walk them to 2+ miles.
Find a running club "with" beginners or someone who will "coach" you.
You can pretty much find any info on the internet about running, some great running magazines and many programs to get you to where you need to be.
The biggest tips:-
Have 1 or 2 new pairs trainers every 6 months or 500 miles, whatever comes first.
You only need 2 pairs if you're running alot every day. Most beginners only need 1 pair!
Get your "virgin" running shoes from a "proper" running shop! Not a fashion sports shop!
They will have a video camera on their treadmill and will show you your gait and foot fall.
Log your runs, time and distance, see how you improve. Set targets that you "can" achieve within a short time. Long term targets are for pros.
If you're "serious", a HRM with a GPS watch is "worth" having! "Serious doesn't mean 10k races, you don't need tech to train for 10k races". You need a $5 digital watch to train for 10k races
Your distance should only increase 10% per week.
Lung capacity changes every 3 to 4 days, muscles and tendons take 10 days (old skool).
You may feel ready to increase your distance, don't, follow the 10% rule, avoid injury).
Put hills in your runs, run up and down! You want to be balanced!
Run barefoot on the beach/grass once in a blue moon.
Run backwards somewhere soft once in a blue moon.
I used to run 50 miles a week, now I cover 10-18 miles a week.
5 days are sprint sessions, 1 day is 10k or 10miles.
I'm in better shape now then when I covered the bigger distance.
If you want to run for getting in shape, consider mixing in S&C (strength & conditioning) training too!
I've been overtaken by many fat runners on LSD runs (Long Slow Distance), my 10k is 42mins.
I don't get overtaken on sprints by fat runners, or flat out 2miles.
Find your way, everything is possible
Thanks for the tips. I appreciate all the feed back, honestly was not even thinking about the sneakers was thinking can run with any old pair I have but it's been brought up a few times so I definitely will look into it. I am definitely trying to find different ways to increase my cardio and running is up there.0 -
Do not buy new Trainers/Sneakers and start running in them. They have to be very worn in first.
Buy a good pair and not ones that just look good.
New Balance, Asics, Brooks are all very good brands that are actually for running.
Hey thanks for the recommendations, do you suggest those shox sneakers?
the 'shox' shoes are for really BIG people ( think NFL type sizes). The best way to find out is to go to a proper running store, speak to the sales people ( who are usually runners themselves) and ask for a gait analysis. The right footwear is so important, there are so many brands and styles but make sure they are suitable for your gait.
as others have said, c25k is a fantastic way to build into running, and I also strongly believe walking as part of your runs is nothing to be ashamed of. Forget speed, run as you can most comfortably..and above everything else, ENJOY your running :-)
Have fun and congratulations on your first steps to becoming a runner :-)
Thanks!!! Definitely will be looking into some good sneakers for my new weight loss journey I've been doing Supreme90Day (spin off of P90X) and have been getting better at the core work outs but I feel like I need to add something different into the mix. 0 -
I've done C25K many times, I love it! I've also done bridge to 10k. At the moment I'm in week 5 of C25K. There's no shame in repeating a week of the program if you moving up makes you feel like you're going to die!
I echo many other comments - get proper shoes and SOCKS. Wear clothes that fit well (pants falling down while running is a frequent and very awkward problem!) Watch some veideos on running technique and really think about how you're carrying yourself while running, especially if you start to feel sore or uncomfortable. Don't feel that to you have to sprint in order to be running, just start with a jog and build up your endurance, speed can come later.
And I LOVE the comment "A fat girl running is better than a fat girl at a buffet" I OFTEN tell myself when I feel jiggly and awkward and gross that at least I'm doing something about it! hahaha.
Thanks for the feed back I too loved the fat girl comment lol, I appreciate the feed back its all very helpful and I am definitely going to look into C25K and purchasing running shoes. xo 0 -
I'm going to reiterate what was already said but only because it's such good advice!
Couch to 5K rocks!!! It's such a great program, and you have a concrete goal to work towards.
Getting fitted for proper running shoes is a MUST. Not only will you be fitted for shoes but also orthotics. I like Newtons, but they are pricey, and I also liked Brooks when I was fitted. You can also get fitted and then buy elsewhere. I got my Newtons with proper orthotics for about $100 less by getting fitted and buying from runningwarehouse.com afterwards (the salesperson even encouraged me to buy elsewhere if I could get my Newtons cheaper).
Good socks are a must, too. I like Balega or Zulu, which is a slightly less expensive brand made by Balega. They're made in South Africa, so they're hard to find, but most running stores have them. The site I mentioned above does sell them, and I'm sure you can find them on Amazon and such. They feel like you're running on a cloud
Otherwise, BE SAFE! If you're running in the dark (my favorite time to run), get yourself a reflective vest of some sort. It's a pain, and it's ugly, but I'd rather be seen in my ugly, annoying vest than dead.
Get some good music ready, and have fun!0 -
I completed C25K and Loved it! I would suggest downloading the podcast. Running shoes are everything! Spend the money because they are worth it!0
-
I'm going to reiterate what was already said but only because it's such good advice!
Couch to 5K rocks!!! It's such a great program, and you have a concrete goal to work towards.
Getting fitted for proper running shoes is a MUST. Not only will you be fitted for shoes but also orthotics. I like Newtons, but they are pricey, and I also liked Brooks when I was fitted. You can also get fitted and then buy elsewhere. I got my Newtons with proper orthotics for about $100 less by getting fitted and buying from runningwarehouse.com afterwards (the salesperson even encouraged me to buy elsewhere if I could get my Newtons cheaper).
Good socks are a must, too. I like Balega or Zulu, which is a slightly less expensive brand made by Balega. They're made in South Africa, so they're hard to find, but most running stores have them. The site I mentioned above does sell them, and I'm sure you can find them on Amazon and such. They feel like you're running on a cloud
Otherwise, BE SAFE! If you're running in the dark (my favorite time to run), get yourself a reflective vest of some sort. It's a pain, and it's ugly, but I'd rather be seen in my ugly, annoying vest than dead.
Get some good music ready, and have fun!
Thanks so much!! I am looking into C25K right now cant wait to get started congrats on your weight loss, cant wait to see those numbers on my ticker xo 0 -
I completed C25K and Loved it! I would suggest downloading the podcast. Running shoes are everything! Spend the money because they are worth it!
Yeah going to go this week on my day off and get fitted so I can get started with my jog/run... Cant wait, thank you!!! xo0 -
don't beat yourself up if you walk...
set a race goal, ie sign up for a 5k. gives you something to work towards and helps keep you accountable to yourself
find an online training program for the 5k or to the C25k (couch to 5k) program... personally, I use Jeff Galloway because he gives me permission to walk, even if I eventually do a marathon (which is a long-term goal!)
Put one foot in front of the other
always remember: "DLF>DNF>>DNS - dead last finish is greater than did not finish is infinitely greater than did not start"
lmao...I've never heard that as a runner...too funny...I like it0
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