I need sum running tips from sum hardcore runners?

I suggest you go and get your foot assessed at a reputable running shoe store ... so you know if you are in the right type of shoe and the right size. Most people are usually in the wrong size and or type of shoe. That's all the advice that I can give you since I am no running expert/seasoned runner. I have ran 2 half-marathons for a first time runner though and the training program I was on had me running about every other day. A great site to visit would be runnersworld.com to get better info. Hope that helps!

1. Since you are just starting out I would suggest not running every day. You can run more than one day in a row but don't run 7 days a week. Your muscles need time in between to adjust to running. I use the coach feature on nikeplus.com to get a schedule and then manipulate it to fit my schedule.

2. I have certainly felt tight when I first start out running after a break or the first run after a long run. You do need to warm up... please please please warm up. You can do so with a slow jog, nothing fancy just nice and easy. Also make sure you stretch after your runs. It might be helpful to warm up, do a little stretching and then get into your main workout. You have the idea right to start out easy and work your way up. To gain speed I suggest doing tempo runs (i.e. jog/walk for so long then a short distance or time of a faster pace)

3. I generally don't drink water while running unless my run is fairly long (probably anything over 7 miles) or if it is really hot outside. You do need to hydrate before AND after your run. I find that if I drink to much before my run I just find myslef running to the bathroom at some point.

4. I suggest getting fit for running shoes. You can go to fleet feet or running revolution (or any store that specializes in running) and they can fit you. The shoes tend to be expensive so if its really out of your price range just go get fit for a few shoes and then go somewhere else to buy them. If you can buy them at the store that would be ideal since they are taking the time to fit you properly. I tend to go from one brand to another when I buy new shoes. Right now I am running in mizuno's, really comfortable but not a lot of motion control (mine are trail shoes)

5. Running on a treadmill is great but I suggest finding a running buddy and taking the run outside every once in a while... keeps running fun. I try take my run to different places to mix it up.

I'm not necessarily a hardcore runner, but workout extensively and have run multiple marathons and road races of shorter distances. Here's my take for what that's worth:

1. Especially starting out, no. Running is tough on your body due to the fact that you're supporting your weight, and it's a pounding movement. Because of that, you need to let your body recover. I would recommend (I still go by this rule) of not running on back to back days. Run one, then do an elliptical or pool work the next.

2. Where did you get that cramping feeling? Typically starting out, your shins will tighten, and this can lead to shin splints...trust me, you do NOT want to go there. To avoid this, you need to make sure to heed #1 above. I would recommend a medium paced walk to get your core moving, get off the treadmill and lightly stretch after you're warm. Then get a light stretch in after you get off the run. Use your non-running days to stretch more vigorously over time, after warming up though. In time, your body will grow accustomed to the runs and you'll get less of this. (And that's when you want to change things up with pace, intensity, duration, etc.)

3. Yes, you need to replenish fluids regularly. If you're going to be doing more than 45 minutes of running, I'd recommend some supplementation of simple carbs as well...orange segments, gu, etc. But only at long durations. Pre-run, look for some simple to digest carbs...a banana for instance, oatmeal, most anything that contains a fair amount of decent carbs. This will help with performance and recovery, which in turn leads to better weight loss. More importantly though, take in good carbs AND proteins post workout for recovery.

4. No answer to this one...everyone's foot is different. Find a running store...not a shoe store at the mall, and tell them what you're up to. Good stores will work with you with many brands of shoes. They'll watch your gait for over/under pronation, heel vs. fore striking, etc, and get you in a shoe that will work for you. Spend as much as necessary on the shoes...they WILL make a difference, and you will not become an avid running if you're in a misfit shoe.

5. Let us know what you have questions on, and we'll do our best.

So I started running on the treadmil last night at the gym, speed 4.0, incline at 1.0, I wanted to start off slow and work my way up to higher speed because I noticed last night I tried to start at 4.5 speed and my legs got real tight right away like if I was going to get a cramp, once I brought speed down to 4.0 I was good and ran 2 miles without stopping:) Im pretty proud of myself that I could keep it up that long but had sum questions so I can keep up with the running.

1- Is it ok to run everyday, or should I run every other day?
2-How can I prevent that cramp feeling, maybe it was just because it was my first time running in a while, or does this happen because I need to warm up a certain amount of minutes first?
3-Do you drink water inbetween running and what would be a good snack to have an hr before running, ( I had almonds yesterday)?
4- Any recommendations for good comfy running shoes? The Nike's I have right now are great but I would like to invest in another pair next week.
5-Any other great advise is always helpful:happy:

I can't say I'm "hard core" but I have run a lot in my life, so I'll offer my advice and you can take it or leave it!
I would first suggest that you consult a great website like http://articles.mercola.com/sites/articles/archive/2008/07/17/how-to-go-from-sedentary-to-running-in-just-five-steps.aspx -- that is Dr. Mercola's suggestion to get you from sedentary to running full time. If you can start in the middle somewhere, that's fine to do, but I would encourage you to go as slowly as you can to minimize the chances you'll injure yourself. You have to really remind yourself that you can't go too slowly (I don't mean speed, I mean length of time running, how often, how hard) but you can go too quickly and get shin splints or even a stress fracture VERY easily. I don't know your weight, but obviously the heavier you are, the harder it is on your body -- and the thing is that muscles grow and adjust faster than tendons and ligaments, so you may think you're strong enough for the next level of running because you feel strong, but your ligaments need another week.

Okay, so as far as your speed/incline are concerned: 4.0 is actually a brisk walking pace, so if you're jogging at that pace, that's a great starting point. Incline, I usually don't go below 2.5 -- because that is how they approximate if you were running on a road outside, it is naturally more difficult on a road (because the road does not pull along like a treadmill). You won't notice that incline, I don't think, and it really helps.
I would not run every day -- really, it's hard on your body, every other day is best. You can walk at a 3.0 to 3.8 pace (even without any incline) on the off-running days, that is very very helpful for healing the abuse that running is. You will actually heal faster if you walk on your off days and you will run better the next time as well.

Cramping -- is almost always due to dehydration. You need to drink a TON of water, a long time before you run. The muscles have to have already received this water before you run, so just taking a sports bottle to the gym and drinking as you get thirsty will not help. Don't drink more than a full glass right before you run, though, or you're going to feel really slow and icky.
Stretch -- especially your shins, calves and quadriceps -- that will help with the cramping as well, but I suspect it's lack of water.

Eating -- I've always relied on a spoonful of nut butter or some kind of energy bar, but be careful they are so high in calories and you don't want to be wasting the huge calorie burn you're about to give yourself.
Shoes -- I have run in many brands, but I am a devotee of Asics or Brooks -- they are definitely not the cutest shoes, maybe some of the ugliest -- but they are true running shoes, made by two companies who really care about runners, and are not so smart about fashion! I have been wanting to try the new New Balance ones, but haven't yet. The main thing is that you get running shoes that feel great from the minute you put them on, aren't heavy, don't pinch anywhere or slip either. Feet are too weird for everyone to agree on what ones are best, though.

So, that's my input. I think the suggestions of Dr. Mercola and many other running experts who have you work up to running 30 minutes straight by completing intervals -- say, one minute of running, walk to recovery, 30 seconds of brisk walk, repeat -- are really awesome. Intervals work your body out the right way and get you up to speed without injury.

Hiya,
I`ve been running for around 18 months and run between 6-13K 4-5 times a week. Initially, I ran every second day to build up my pace and fitness, but now do a shorter run of 6k every second night and a longer one (8-13k) in between. I find this manageable, but I do have the odd time where I`m just knackered and I`ll have a couple of nights off. I think it`s important to pay attention to your body, but alot also has to do with what you`re eating, how you sleep, etc. Doing interval training or cross training with other types of exercise will also help to boost your running speed and endurance as it builds up other muscles in the body. I`ve had a bit of success with this when trying to build up my speed.

If I`m running outdoors, I spend 5 minutes stretching before I head out. If I`m on the treadmill, I just warm up with a walk to stop cramping. Also, remember to warm down once you`re done by walking or stretching after your run to stop yourself seizing up.

I take a little bottle of water with me on longer runs, but don`t bother on the shorter ones. I run with a group of other women and everyone has different eating schedules and snacks that work for them pre and post run. I eat a lot of nuts before I run, or a square of chocolate and a cup of coffee. My son plays pro-youth football and the coaches give the boys jelly babies an hour before games.

I run in my Nikes, but if you go to a shop that specialises in running gear, they`ll be able to check your gait and tell you if you over or under pronate when you run and then recommend the correct shoes for you. According to Women`s Running magazine, each paid should last you around 300 miles before you replace them.

The most frustrating thing about my running is that I wanted to be knocking time off my runs all the time, but it took a long time for that to happen and there are just so many factors that attribute to how well (or how badly) you run on any particular day.

Congratulations on non stop 2 miles though....that`s not easy. Hope some of this rambling is useful!

Suzanne

I know you've received great advice, but just wanted to share:

1. When you start running, shoot for 3 times a week to prevent injury. Run every other day, and insert some cross-training. Work your way up from there, or you can risk shin splint injury - the worst (in my opinion).

2. Oatmeal with fruit, and a little protein (like egg whites) is a great pre-run meal. Eat 30 mins before your run to ensure digestion, but to also keep your glucose levels up. If you plan to be a runner, drink water all the time - that way you are hydrated the day before your run, and don't have to pound water before your run. Hydrate 30 minutes before your run, and drink every 15 minutes. A post-run snack that works great to refuel your muscles is low fat chocolate milk or protein shake - perfect combo of protein and carbs.

3. Get fitted for running shoes. Best way to do it!

4. P.S. Cramping has a lot to do with dehydration and potassium deficiency. Up your intake on both of those! It's completely normal when you start out - your body is adjusting to new muscle memory.

Happy Running!