Help Me Learn to Run for Cardio

jmhunter84
jmhunter84 Posts: 206 Member
edited September 23 in Fitness and Exercise
Ok guys, I am depending on your help. I have seen such great advice on here, and love logging on to read all the helpful tips. I know my body responds to lots of cardio. I want to be able to run on or off the treadmill. When trying it in the past, my shins would hurt soooo bad. Is there any tips or advice to helping get to this stage in my life? I have mild asthma, and I literally forget sometimes to inhale and exhale? I appreciate any tips, sorry for the ignorance in advance. THANKS!

Replies

  • FaeFae
    FaeFae Posts: 243 Member
    try couch to 5k....if you have an iphone or ipad or ipod touch there is an ap for it....otherwise google it and it will give you instructions on how to do the program.....its awesome!!!
  • SweetPandora
    SweetPandora Posts: 660 Member
    My advice is to invest in a good pair of running shoes. Go to a running store and they will assess your gait and suggest the proper types of shoes for you.

    So many people don't want to invest in ($150.00) a good pair of running shoes, they think that any sport shoe will do.

    I've heard the Couch to 5km is a great way to start.

    You can always start by walking a minute and running a minute. There are lots of good running sites on the net.

    All the best.

    Karen
  • jmhunter84
    jmhunter84 Posts: 206 Member
    Ok! I will look into it now. Thanks!
  • tritta01
    tritta01 Posts: 311
    Im with you on this one on "learning" how to run, I can tell you the last time I ran was prob over 6-10years ago! But would really like to start running.
  • dlaplume2
    dlaplume2 Posts: 1,658 Member
    I have been doing the c25k. I have never run before, ever and I am on week 4. There are apps you can do on your phone or you can print the instructions and tape it to your treadmill.

    Good luck.
  • fitbot
    fitbot Posts: 406
    couch to 5 km is magic. I am the suckiest runner ever and i run 5-6 km 3x a week now.

    good shoes are key. asics or new balance. go to a proper store and get someone w knowledge to help you
  • hendongirl
    hendongirl Posts: 156 Member
    Hi - I started running last year and I had the same thing - very very sore shins (aka shin splints).

    I agree with Karen re getting a good pair of trainers and your gait assessed - makes a BIG difference. I also tried Couch to 5k - it's fun.

    To sort out the shin pain - get yourself a foam roller (http://www.google.co.uk/images?hl=en&xhr=t&q=foam+roller&cp=5&wrapid=tljp1296641040781010&um=1&ie=UTF-8&source=og&sa=N&tab=wi&biw=1260&bih=639) - what I do is straight after I get off the treadmill, I roll my shins on the foam roller. It hurts at first, but persist and you'll see, the next day the difference will be incredible!! :D

    Oh, I've got asthma too..... don't worry, the fitter you get, the easier your breathing will be. I have to remember to breathe too lol

    Keep going!!
    Celeste
  • Griffin90
    Griffin90 Posts: 64 Member
    Good running shoes and take it slow. One thing you should always do to avoid shin splints (that is probably what you have) is to stretch your claf muscles really well after running. You get sore shins because the muscle on the front of your leg is fighting against the calf muscle to control your foot. If your calf muscle isn't too tight there won't be as much stress on the smaller muscle on the front of your leg.

    I am not a doctor or trainer but in college I got shin splints really bad playing lacrosse. Before every practice and game I would have to put my legs in 5 gallon buckets of ice for 15 minutes and get my shins taped. This lasted about 1 month into every season until my legs got use to running again.

    Good luck.
  • BoxingChick
    BoxingChick Posts: 124 Member
    When your foot lands make sure you are landing on your heal and roll up to your toes that should help with the shin splint...you can also try to put your treadmill on a 2 degree incline that can help too. You can strengthen your shins by putting a towel under your bare foot and using your toes to scrunch it up. Walk a few minutes, then jog a few until you are jogging more than walking....and don't forget to breathe !!! Good luck.
  • ProTFitness
    ProTFitness Posts: 1,379 Member
    Ok guys, I am depending on your help. I have seen such great advice on here, and love logging on to read all the helpful tips. I know my body responds to lots of cardio. I want to be able to run on or off the treadmill. When trying it in the past, my shins would hurt soooo bad. Is there any tips or advice to helping get to this stage in my life? I have mild asthma, and I literally forget sometimes to inhale and exhale? I appreciate any tips, sorry for the ignorance in advance. THANKS!

    Google HIIT training on the treadmill or for cardio
  • SoonToBeNewTracey
    SoonToBeNewTracey Posts: 22
    I have the same problem, thanks for posting this question!!!! It has helped me too!
    Good luck to you!!
    Tracey
  • ukgirly01
    ukgirly01 Posts: 523 Member
    bump
  • Griffin90
    Griffin90 Posts: 64 Member
    When your foot lands make sure you are landing on your heal and roll up to your toes that should help with the shin splint...you can also try to put your treadmill on a 2 degree incline that can help too. You can strengthen your shins by putting a towel under your bare foot and using your toes to scrunch it up. Walk a few minutes, then jog a few until you are jogging more than walking....and don't forget to breathe !!! Good luck.

    Please don't land on your heel. I use to run like this and my knees would really be in severe pain. I did some reading on how to run, and especially barefoot running. I don't run barefoot but I try to mimic the stride as if I were bare foot. When you run barefoot your body goes into its natural stride, much shorter than with sneakers on. You also will notice you don't land on your heel. If you land on your heel without sneakers on you will be in pain. You end up landing on the front 2/3's of your foot. When I run like this my knees don't hurt at all. Try it.
  • BoxingChick
    BoxingChick Posts: 124 Member
    I mean don't land on your toes....that causes shin splints. Land closer to the heal and roll your foot forward...like described here.

    http://www.ehow.com/how_2311464_run-properly.html
  • Griffin90
    Griffin90 Posts: 64 Member
    Take a look at how this runner describes his attempt at barefoot running. Like I said I don't run barefoot, but the stride and landing are what I try to mimic in my runs. It has been great on my joints and leg muscles.

    http://well.blogs.nytimes.com/2009/10/05/the-roving-runner-goes-barefoot/
  • freerange
    freerange Posts: 1,722 Member
    Yep shin splints, are what you are feeling, good running shoes, and stretching will help, but it’s something most everyone has to put up with when you first start running. Take it slow at first, and gradually add more miles/minutes to your runs. If it is to painful take a day or two off, before running again, but don’t take off to many days or you will be starting over each time. You WILL get over them in a few days, then you can look forward to what we call a stitch in your side. When you get that come back and ask how to deal with that. :wink:
  • exercisarah
    exercisarah Posts: 37
    This is very common when someone starts out running. I used to get terrible shin splints in track, but after a while of running my muscles adapted, and I'm not very passionate about distance running. It's always important to stretch before and after you run, and one good stretch for that is to put the bottom of your foot up against a wall, so that you are bending your foot back towards your shins and push through. You should feel the stretch in your calves. You might think you are stretching the wrong area, but in actuality the pain you are feeling is partially coming from your calves as well. You can strengthen this area of your body also by doing heel raises: stand on the very edge bottom step of your stairs so only half of your feet are on the step, and your heels are hanging off. Hold onto the rail for balance and alternate from tip toes to dipping your heels. Do as many reps as you think is necessary.
  • jmhunter84
    jmhunter84 Posts: 206 Member
    What shoe store do you get your good running shoes from?
  • Griffin90
    Griffin90 Posts: 64 Member
    Look for a running store in your area to help out or you can do some research on runnersworld.com and find a good sneaker to buy at any good sporting goods store.
  • kidtechnical
    kidtechnical Posts: 146
    I would reiterate what everyone else said: Invest in some good running shoes and get help from a specialist store. If moneys an issue keep an eye out for sales/discounts and don't be shy about telling them you want the discounted ones ;-) I ran a 10K in 2008 and my knees were really hit hard, by the end of the training & run I never wanted to run again. For a year I could feel my knees fill with fluid after walking up 6 stairs. Back then I just trained and ran in the trainers I owned already, I thought they were fine. The discomfort was enough to put me off running. I gave it a bash last year & the first thing I did was get decent trainers from a running shop (rather than generic sports outlet). They had me walking up & down in various trainers like a prize cow, but it was worth it because I now run 2 - 3 times a week and it feels like I'm running on air (by comparison!!).
    I'd also suggest getting yourself some decent breathable/moisture wicking tops and bottoms, they'll keep you warm or cool and dry. Being comfortable is a detail not to be overlooked when it comes to running IMO!

    I'm not sure if I run properly, I sometimes make myself laugh when I'm out there because I suspect I look like Phoebe in that episode of Friends LOL. All I know is after a run I feel great :-)

    Enjoy :-)
  • tabbychiro
    tabbychiro Posts: 223 Member
    Take it sloooow. Don't worry about your speed/pace.

    Also look into Chi Running for tips on form. Feet should be landing directly below your body, not in front of your body. Check YouTube for videos on Chi Running. I've also found the videos by Newton Running on YouTube to be helpful.
  • bstamps12
    bstamps12 Posts: 1,184
    SHOES! I blew this advice off for so long because I didn't have a lot of money to spare on good running shoes, but OMG! When I finally splurged, I did myself the biggest favor! Go to an actual running store and have them evaluate the way you run...they will give you just a few pairs of shoes to pick from based on your foot structure and style of running. They know what they are talking about & it will make you wonder why you ever ran without shoes made for you!
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