Need all the advice/tips I can get for beginning running

BUMP

i would suggest going to a local running store where they can fit you for shoes and determine your running gait...then they can determine the best shoe for you.. i did the c25k also n now im addicted to running just started a little trail running have a great time!

Hi there, I went to a running store for shoes and came away with a pair of saucony phoenix, a brand that i hadnt even heard of and they are great, they videoed me running and i ran in several brands ,pairs and yes even sizes and came away with a size 6 (39) when I have worn 5 (38) ALWAYS and as I say they are great.

I started running at 44 and have had loads of niggly injuries in my calves mainly, stretch your legs to death before and after is my verdict and also morning and night when not running and also yep I have started doing this and yep it is weird but it is amazing.... after your bath or shower ice cold shower your thighs butt and calves they feel amazing after I dont know if it is contributing but i havent been injured lately touch wood cross fingers etc etc etc may it continue.

I love running I hate the injuries that i pick up and not being able to run is torture at those times. If you knew me up until a year ago you would NEVER EVER expect those words to be uttered, enjoy your running go easy and build steadily and become an addict like I am! good luck

i would suggest going to a local running store where they can fit you for shoes and determine your running gait...then they can determine the best shoe for you.. i did the c25k also n now im addicted to running just started a little trail running have a great time!

i agree, when i ran for my school I went to a specialized shoe store and they took my height, activeness, age and posture into consideration. I ended up with asics. I used to use New Balance for my wide feet but asics fit so much better...and they fit like a glove with amazing support!!!

Also, I would look into getting a heart rate monitor. The basic polar ones are good...the garmin's are the best though

Good luck lady!!!!!

Old school method to find shoes: Look for shoes labeled "Running" at the store. The most important things to consider are 1) comfort and 2) weight. I do a "hand" test by comparing the weight of different shoes in each hand. Make sure to swap hands too so that you really get a good idea of the weight. Lighter shoes usually have a foam-like center between the sole and the top of the shoe. The shoe should also have some "shock absorption". You should not have to break in your running shoe, but you should plan to practice in the pair that you will race in.

As far as equipment, you really just need shoes. However, you can add strength training depending on how serious you are. No matter what, stretching is very important. I recommend jogging a quarter of a mile and then stretching. I'm sure you can find sites that illustrate good stretches, but you should make sure to stretch your arms and legs at the very least. You can go to the gym and use the treadmill, but it will probably get boring pretty fast.

Running: When you run, try to keep your arms as relaxed as you can. Don't keep them up and tight by your sides and don't let them swing wildly; both of these things will exhaust you. When you run up a hill lean into it. You won't fight wind resistance so much and then enjoy the downside of the hill. Breath in your nose and out of your mouth. This helps you control of your breathing and helps avoid swallowing bugs! lol

Choose a place that has few interruptions if you can. I live in Kansas so I prefer to run in the country. It's more relaxing that way and starting and stopping can make your run feel really long and it isn't very efficient. Start with a mile and work your way up so that you don't hurt yourself and you don't burn out. Once you can run three miles it gets a little easier. For "short" runs like a 5K you should try to run about double the distance at least once a week. Also, try to find activities that break the monotony. For example, here we run "poles". Find a mile stretch of telephone poles and use them as markers. Between the first two poles you will sprint, the second two would be run, the third would be a jog, and then you start over again until you complete the mile. This is great for endurance training and more fun than the same old run. On easy days (you need easy days) you can do the same thing with run, jog, walk. Finally, find different courses to run with different terrain difficulty. Some should be hilly some should be flat. running on cement is hard on your shins so be aware of that. You can find training schedules online which lay out a week of workouts for you.

As far as diet goes, stay away from carbonated drinks. Personally, I stick with water, but Gatorade or similar are good for replacing electrolytes lost when you sweat. Also, acidic drinks like orange juice will come back to haunt you while you run. On the night before your run, you can consider carb-loading. I know people do it. I'm not sure how effective it is.

Good luck!

Timberland makes a good thick sock, but it's only thick at the toes and heel, where you can get blisters, the middle is fitted so it won't slip back and forth

A proper shoe fitting is essential. I have a pedometer that has a workout mode that tells my speed which is nice. One method of running I haven't seen posted here is the Galloway method. Jeff Galloway is a marathoner that does the run walk intervals. It is great for beginners. Jeffgalloway.com