Running tips for beginners?

Breathe in the nose, out the mouth. Your lungs are gonna BURN the first few times. I actually gave up because I was trying to go too fast right off the bat. I was like, this sucks, f this.
You have to find your pace, once you find it, its the best feeling in the world!
You are going to be so amazed with yourself. I went from hating it to being all i could think of (when it was warm out)

Good luck!!

This is such a great thread, thanks everyone! A lot of good advice!

I was wondering if anyone had any tips on preventing/dealing with stitches? I'm using C25K, on week 7, and I just CANNOT get past it due to these debilitating side stitches. I've tried going slowing, exhaling as my foot on the sore side comes down, not drinking water immediately before hand, eating really light, etc.

I don't take out water to run, since it's such a short time (`35 mins) but could that be it?

Don't drink too much water. That was always what got me. While running or before I ditched the water and chewed on gum so my mouth didn't get dry. That helped me A LOT. Then I just drank a crap ton when i was done.

I want to start training for the Colour Run this year but have had no real running experience so all tips will be appreciated. I already have good shoes so I don't need that tip!

Check out goodformrunning.com before you start. A lot more goes into running than just one step in front of the other. Enjoy your new experience!

I haven't had a lot of time to check it out, but I can tell this is going to be a great resource, thanks!
And thanks to everyone else with their advice too

I'm about to go on W7R3 (for the 4th time...:noway: ) and I ate lunch 2 hours ago and have just been sipping water since. So I'm thinking positive thoughts, and hope to finish the full 25 minutes running!

Week 7 is a tough week. i faltered when I did it too. But it can be done. Go forth and conquer!

I second this, make sure it's an odd number of strides, also make sure you aren't going to fast, control your breathing as well, if you're struggling for breath you might just be going too fast.
When I first started I expected the speed to come too fast, just keep putting the miles in the legs the speed will come on it's own. What I started doing as well was running Map my Run in the background so that I could track my pace and then put it in a spreadsheet every day (tab for each month) so that I could actually look and see the improvement.
Now I'm starting marathong training so I'm on a distance per run rather than a time, so I have 2 new spreadsheets set up which shows me the distance I've gone, what the average pace is and what the splits were, the other shows pretty much the same but also includes the elevation as well so I know how hilly it is (yes I'm an obsessive freak but that's just me)

Just remember it doesn't matter if it's an 8min mile or a 18min mile it's still a mile:)

This is such a great thread, thanks everyone! A lot of good advice!

I was wondering if anyone had any tips on preventing/dealing with stitches? I'm using C25K, on week 7, and I just CANNOT get past it due to these debilitating side stitches. I've tried going slowing, exhaling as my foot on the sore side comes down, not drinking water immediately before hand, eating really light, etc.

I don't take out water to run, since it's such a short time (`35 mins) but could that be it?

I used to get side stitches all the time! Then I changed my breathing pattern. There are various theories as to why stitches occur, I happen to buy into the school of thought that it is from inefficient breathing. So. That being said, breathe from your belly. Breathe in for 3 steps (e.g., right-left-right) and then out for 4 steps (e.g., left-right-left-right), repeat. The idea is that you have an odd number (so 3:4, 2:3, etc) so that when you inhale you aren't always breathing in *ON THE SAME FOOT* (forgot to put that in there last time. oops.). You need to alternate. You always want the expiration to be longer than inspiration, and the sum of the ratio has to be an odd number.

Also a beginning runner. How much stretching before and after? Also planning on using a treadmill instead of running outside. Is there a big difference?

Warm up and cool down for five to ten minutes before and after. Do active stretches before as part of your warm up such as bum kicks and knee lifts. Follow the program!! Don't do more and don't do less. If it feels too difficult just run slower. Even run on the spot !!! After stretch, calves, hamstrings, quads, IT band, glutes, and arms. You can do standing stretches immediately after your run and / or lying down stretches even up to an hour after when you get home. Please stretch and please don't go too fast or too far too soon.

Also a beginning runner. How much stretching before and after? Also planning on using a treadmill instead of running outside. Is there a big difference?

Stretching is super important, take the time to do it before/after. Just put together a short routine, it doesn't have to be extensive. It's not meant to exhaust you before you begin. I always do a few leg stretches, neck rolls, arm stretches and I always walk briskly for 5 mins before I begin my run

I've always ran outside but I suspect running on a treadmill is possibly easier on the knees/joints, as you're not hitting hard ground. You won't burn as many calories because the moving belt is doing some of the work for you and you won't have wind resistance. To compensate, perhaps add a slight (1%) incline. This'll give more resistance while you run.

When you start running on a treadmill and then take it outside, it is a very different experience. When running outside you have to be so much more aware of your surroundings. You have to watch out for traffic (pedestrian or otherwise), dips in the pavement/road/track, curbs, puddles (horrible to step in what you think is a tiny bit of water only to find your whole foot disappears and then you have a wet shoe/sock). Oh and dogs! I've had a few run after me. I've also had a rabbit and even a snake cross my path once.

Plus about using a treadmill, you can't use "bad weather" as an excuse for not doing your session.

I like running outside though 'cause I like the changing landscape.

i also wanted to point out that you wont be doing much running at the color run. there are tons of people and it's more of a "fun run" so you wont be doing much if any running since there's too many people.

so for that run in particular you dont have to worry about not being able to run. as long as you can walk the 5k then you're good

Yes, I hear it's more of a fun run. You'll be fine. C25k is an excellent plan btw.

Run with your chest out, shoulders back, like a string is pulling you up. Running with your chest out allows for more oxygen. Also, do not pump your arms with your strides, its completely unnecessary and is wasted energy ( you will tire more easily )
Try to keep your hands and wrists relaxed with elbows slightly bent. Also, drink a lot of water before leading up to your run, it will help with side stitches. If your muscles are tight, loosen them up before your run with some dynamic stretching. If your muscles feel tight after a run static stretching may help.


And always, start off slow! Good luck

-Running Room Instructor for the learn to run clinic