New to running

Letters24You

Hi All!
I've been thinking since I joined MFP that I wanted to pick up running. I have many dreams per month in which I'm running any and every where and I feel so light and mobile. I think it's time to take that dream to the streets.
What recommendations do any of you professional runners have for us newbies?
Shoes? Stretches? Clothing? Warm Up/Cool Downs? Etc...

kevin3344

Definitely C25K....go slow....there's no need to go out and run 5 miles at once. Definitely get good shoes!

slippymcgee

I have those dreams too! C25k is great. You can get apps for it, too. Good luck!

mndamon

Find a legit New Balance or any running shoe store. Have them check out your foot arch and everything. Don't skimp on shoes, they'll make all the difference in the world.

kgprice11

I would go to a shoe specialty store such as Up-and-Running or any such like it that can see how you run and fit you for a shoe that will be comfortable to run in. also always do a cool down after you run whether it is a light jog or walk, never just stop completely after running. always stretch out your legs (duh) before running not stretching will injure you before you can even get serious

krisiepoo

As far as shoes go, go to a running store and work with an associate to find the pair that's right for you. That will save you so much time and heartache (read not running d/t pain) in the long run.

For warm up you can incorporate walking into your routine or do some jumping jacks... I generally just walk a 1/2 mile or so to warm up

find a race and sign up for it. Even if you walk 9/10ths of it, you'll get the adrenaline rush of going and you'll want to do more! Then you have something to build on and something to look forward to!

live2runnj

One mile at a time. Set goals for yourself each and every day. Once you conquer one mile, move on to the next.

Also, understand that you are going to have good run days and bad run days. Do not get discouraged. Stay strong and focused on your goals and keep plugging along. You will be amazed at how your body will respond and how much progress you will make if you stay on track! Get out there and get to work!!!!

RunnerBlonde808

Shoes are extremely important. Get professionally fitted. Fleet feet (if you have one of those around you) or any specialty running store like that usually will do it.



And don't go crazy right away. Ease into it. I started out runing and walking before i graduated to running. I have been running for almost 4 years now and have done many races. You will get there if you really want to do it. It's a great stress reliever as well as fat burner. For me, it's my go to now instead of sitting down and eating when I'm stressed.

Maria_T007

Definitely C25K!! i am on week 3 of the program now, its been great!

MinnieInMaine

Ditto on the good shoes! Totally worth the investment!

There's some conflicting info on stretching before exercise. Some say to do it, some say not and both say it's to avoid injury... Here's an article about it from Runner's World with ideas for dynamic stretches:

http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html

But definitely stretch well all over after your run.

I never did C25K but sort of did my own version of it where I'd walk and then run as far as I could and kept that up until I managed to do a ful 5k run. One common newbie runner mistake is to try running your heart out when you start running. Take it slow, pace your breathing with your stride (I do breathe in for two footfalls, breath out for two footfalls - some do 3) so you don't run out of air too quickly. It's not always easy, but trust me, once you get it down, you'll be able to go farther.

Oh and keep your upper body loose. It's also common to tense up when you're trying hard and that will zap you of energy really quickly. Keep your abs in and back straight but keep your arms and shoulders loose.

laurahrmn

Start slow. Running intervals may work best for you. I.e. Walk for 5 minutes, run for 3 minutes, walk for 5 minutes, run for 3 minutes, etc. Do this 3 or 4 days before you change it. Then run 4 minutes, walk 4 minutes, etc. Increase the running time, and decrease the walking time, working to close the gap. This has worked well for me, and some others that I have talked with. Good luck!

Letters24You

What is C25K? Also, I have no fancy phone lol so I won't be able to track it that way

nickhuffman74

Its an app for your phone. It helps new runners get in shape to run 3.2 miles. Do you have a watch with a timer? If so go here and you can get the basic idea and plan your own runs.

http://www.coolrunning.com/engine/2/2_3/181.shtml


Also while everyone will tell you to go buy 120 shoes when you start to run. LOL I still run in Addidas that I get from Academy Sports and have yet to break the 100$ mark. Shoes do have a milage limit, about 200 miles or so.

Clothes are a preference, cotton will cause some to chaff when they get sweaty and run a long way, I typically run in running shirts I have gotten from races. You can get under armor style shirts or run in tank tops until you figure out what is best for you.

Stretches, again a personal preference. I do knee and hamstring stretches and walk about 5 minutes to warm up and to cool off.

mjacobs421

I recently started running (slow and steady). I purchased a great new pair of shoes that are helping my foot pain (plantar fascaiitis) which is great!

However I think I'm overstriking when I run and causing serious shin splints. Any suggestions on how to fix your form?

I'm running a 5K mud run the end of September and would prefer to get his fixed sooner vs. later!

I appreciate any suggestions!

nickhuffman74

I recently started running (slow and steady). I purchased a great new pair of shoes that are helping my foot pain (plantar fascaiitis) which is great!

However I think I'm overstriking when I run and causing serious shin splints. Any suggestions on how to fix your form?

I'm running a 5K mud run the end of September and would prefer to get his fixed sooner vs. later!

I appreciate any suggestions!

Do you mean over striding? Focus on landing mid-sole, with your foot directly underneath your body, try to keep your steps light and quick, as if you're stepping on hot coals.

kc4173

Zensa comp[ression sleeves did the trick for my shin splints. Amazon.com

Im_NotPerfect

2 things...

1. Get a great pair of running shoes from an actual running store where they can fit you and get you the right shoe. This makes all the difference!
2. Check out c25k

Im_NotPerfect

What is C25K? Also, I have no fancy phone lol so I won't be able to track it that way

Couch 2 5K. It's a 9 week running program that introduces you slowly. I don't have a smart phone either, but you can get the program at www.coolrunning.com and go. I just use a watch with stop watch abilities (which I got for $15 at Target).

jamers3111

C25= couch to 5K... it's a great program for new runners to work up to running a 5K (3.1miles). I agree with most of these people here that GOOD shoes are a must! This is where running can be expensive. Go to a RUNNING store (not ****'s, or Nike) and get professionally fitted. They will see if you have a low/high arch, overpronation, etc. and they will recommend a good shoe. You always go up AT LEAST HALF size in running shoes so your toes don't bang against the front... so don't be shocked if the shoe person grabs a shoe too big.
When it comes to running clothes... wear what's comfortable to you. To ease chaffing spandex is great. You don't have to spend a lot of money here. I get great running/workout clothes from Target and Old Navy all the time and love it!
Because I know exactly what shoes I love/need I buy them on Amazon.com for a lot less... but wait until you find your perfect shoe.

I know this is a lot of info but feel free to add me if you want/need encouragement and advice Happy trails!!!

Sox90716

Hi All!
I've been thinking since I joined MFP that I wanted to pick up running. I have many dreams per month in which I'm running any and every where and I feel so light and mobile. I think it's time to take that dream to the streets.
What recommendations do any of you professional runners have for us newbies?
Shoes? Stretches? Clothing? Warm Up/Cool Downs? Etc...

Shoes: I recommend going to a reputable running shoe store and getting a gait analysis.
Stretches: Hurdler's stretch, toe touches, crossovers, Google running stretches and you will get plenty!
Clothing: I recommend Dri-fit material, get runner specific socks, I like Starter brand.
Download a good beginner program, such as Couch to 5K. I used the Hal Higdon half marathon program for my last two races and loved it!
Don't increase your mileage any more than 10% per week.
#1 Rule of Running: Just have fun!
Good luck! See you on the road!

jiddu17

Bump

pittskaa

Definitely C25K....go slow....there's no need to go out and run 5 miles at once. Definitely get good shoes!

this!! make sure to stretch a TON! even if you think it's enough. it will make you feel way better.

GetFitE

Ditto on the shoes! They REALLY do make a difference in the world when you have the RIGHT pair of shoes. I used to have REALLY bad knee probs as a result of the wrong shoes. And once you see a specialist 1x, you won't really ever have to see them again as long as you get the info on what type of shoe is right for you. I think it also helps narrow the search too.

And I agree with interval training, i.e. start off with like walking 4min, running 1min, or whatever you find comfortable...and then over time you decrease your walking time and increase your running time. You can even go as low as running for 4.5 mins and walking for .5 mins. But just play around with it... (Or try a C25k program of sorts--I didn't know about them when I started running 3 years ago and just intervaled it out)

I also recommend setting a weekly goal (i.e. by the end of this week I'm going to run the full 5 mins). Pushing myself towards that 1x weekly goal is what has helped me to add on time and distance because I get to the next week and want to prove to myself that I can run that full time again/length again...and eventually THAT challenge becomes easier and I just keep increasing.

And I HIGHLY encourage signing up for a race of sorts. Maybe 1 or 2 to give you that extra push of motivation, cause even if my running/training is slacking, I'm still going to run the race because I don't want to waste the money I spent on the registration fee!

Cwyman1

I've been running regularly for a couple years now. I average around 15-20 miles a week. Get the right shoes! Get the right shoes! Get the right shoes! I can't stress this enough. When I started running I had a lot of knee issues. Changing my shoes to a minimalist style shoe forced me to change my running style/stride (New Balance Minimus Trail). I've been injury free ever since (knock on wood). I've also improved my pace by about 2 minutes per mile. I also believe that having the right socks helps a lot with blisters. Get the moisture wicking style. Start slow and ease into it. Mileage, speed, and pace will come. I use Runkeeper app to track my runs. It helps keep me motivated. Running can be addictive. GOOD LUCK!

SL22268

Definitely C25K....go slow....there's no need to go out and run 5 miles at once. Definitely get good shoes!

I agree on all of this! Before I did the c25k, I could barely run a quarter mile - now I run 2-3 miles 3-4 days a week And definitely good shoes, but you don't have to spend a ton of money on them either. Good luck!

Trechechus

I haven't done C25K. I just started running one day and recently finished my first 5k.

Make sure you have good shoes and comfy clothes. Do not skimp on the shoes! Start slow, work your way up and good luck!

Camilletherealdeal

I have always been a big Nike girl. Especially since they came out with Nike+. Although they may not be the top-end running shoe I love my Lunarglides with Nike+. They are super squishy, not too heavy, and have better support than other Nikes. The Freeruns are super light, but are not as supportive. Plus they have pink soles, yay! They come in any color online so you can match them with your workout clothes. I have slight supination and they seem to help with that.
The best part is Nike plus is AWESOME. You have a transmitter in the shoe that connects wirelessly to your iPod/iPhone (probably other smartphones too) and it keeps track of your time, distance, pace, and calories burned. Then it stores all that and you can graph your progress on their website (I think it is Nikeplus.com) It is gratifying to see all the miles add up after a few months. (I am over 100 after 7 months!)
I've tried almost every brand over the last like 10 years; Asics and Sauconys are probably better, but look kind of dorky.
Finish Line has tons of customer reveiws for all their shoes that are really helpful. I went in to the store and tried them on, then bought the color I wanted online.
Just try a bunch of different kinds of shoes and see what feels the best, all brands differ in width and other fit. I know Reeboks tend to be narrower, Asics wider. New Balance makes the best trail shoes, etc.
Getting a high quality insole can make almost-perfect running shoes perfect for your feet, like if you need more arch support. Most of the running shoes I have tried come with crappy insoles and need to be upgraded.

herillusion

Definitely C25K....go slow....there's no need to go out and run 5 miles at once. Definitely get good shoes!

I agree on all of this! Before I did the c25k, I could barely run a quarter mile - now I run 2-3 miles 3-4 days a week And definitely good shoes, but you don't have to spend a ton of money on them either. Good luck!

I agree! I ran my first 5k last October and went from hardly being able to run a minute to running 9/10ths of a 5k in 9 weeks. Find a 5K to sign up for so that you have a goal. Also, I didn't buy any new shoes but I did have shoes specific for running and they were only a few months old.

TylerJ76

*Shoes. Get a good pair, they will last you around 400-500 miles (personally I don't believe in having to get fit for a pair, find a good shoe that feels good and go with it!
*SLOW. Start out slow and don't over do it.
*ENJOY !!!

roch1972

Can you train for a race like C25K using a treadmill? I can't get outside to run that much...

TylerJ76

Can you train for a race like C25K using a treadmill? I can't get outside to run that much...

Of course!