Question for Runners

I use an app on my Droid called smatrt coach! It tailors a programs with the amount of time you have to train and the race type you are training for! I try to do cardio 6days a week so I usually skip my rest days! I, however, do take it easier those days. I also do light weight high reps weight lifting and ab work. I always always have a recovery day though which is Sunday for me!

What kind of shoes do you wear? That could be the problem.

After I hit post I was thinking I should have asked this question! I absolutely love the Nike Free Run+

I'm running my 1st half marathon in 2 weeks. I've been using this workout plan:
http://www.marathonrookie.com/half-marathon-training.html

I found it works really well. I'm usually only sore after my long runs on Saturdays. Usually on my rest day though I'll go into the gym and just walk and do some arm strength training.

before vacation, i was running 5-6 days a week 4-5 miles. every other day iwould incorporate intervals. i do have 2 pairs of running shoes i run in...i switch every day, to give the padding time to dry and regain form. I too love the Nike Free Run+!!

I'm training for a half-marathon and I find three times a week is plenty. I do resistance training, indoor cycling and swimming on my days off and have one full day of active rest, i.e. I'll do a power walk, core work or stretching.

I run every day (43 day streak right now) usually around six miles. Some days are hard and some days are shorter and very easy for recovery. I am running in vibram five finger shoes.

The best thing you can do is concentrate on good running form. Good form is easier on the body and also uses less energy to run.

Land on the fore to midfoot, feet should land under, not in front of, your body, and stride quickly. The ideal goal is 180 or more steps per minute. At first, that will probably mean short steps. As you get used to the new form the stride will lengthen while still remaining fast and you will be able to run faster without pain.

See the videos here on what it looks like. http://www.barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html

Also, there is no need to run every day if you don't want to and if your body is telling you it is very tired or something hurts then it is a bad idea.

A couple of things...

1. Go to a professional running shop... Running Room, Fleet Feet etc. Get them to look at the way you run (on treadmill, sidewalk etc). Then have them fit you in appropriate shoes. When you run, your feet are pounding the pavement thousands of times, over and over again. The force of each plant is as much as 7 times your body weight per square inch... put it together now and say OUCH! Yeah... properly fitted in the right shoes is the best thing you can do to prepare yourself for running (short of going barefoot).

2. As a beginning runner, when you are starting out, you need to listen to your body. If it says OUCH, listen. It means you are doing too much too soon. I was just as guilty of this as anyone else when I first started... I ended up with shin splints, IT Band issues etc in the first 6 months of running. If it hurts, back off until it doesn't hurt as much.

3. Build slowly. Never exceed last weeks mileage by more than 10%. You risk injury if you do.

4. Warm up, dynamic stretching, run, cool down, static stretching. If you are like me (and not a spring chicken), you forgot that time catches up and we can't do what we did when we were teenagers or children. We need that extra time to limber up.

5. R-I-C-E Rest, Ice, Compression, Elevation. This is the way to treat most sports injuries and is safe to do for even the most simple boo boo's. In fact I do this after my stretching regiment after most workouts. I know my trouble spots and may as well be proactive about it.

6. Don't be afraid to only run every other day while you are starting out... allow those little nicks extra time to heal up. In my case, life happens, trying to squeeze in a run is easier if it doesn't happen every day.

Hope this helps! Running is an easy, fun way to get all of your exercise in (when done safely). If something lingers longer than you feel it should, it doesn't hurt to get a Doctor, or Physio to look at it either.

Cheers,

To Your Health!

GOOD Luck to you! I just finished my first half marathon. I had an app on my IPHONE that helped me train. I ran 6 days a week except for the week before my race (where I only ran 1...I also had a knee injury!)
GOOD LUCK!

A couple of things...

1. Go to a professional running shop... Running Room, Fleet Feet etc. Get them to look at the way you run (on treadmill, sidewalk etc). Then have them fit you in appropriate shoes. When you run, your feet are pounding the pavement thousands of times, over and over again. The force of each plant is as much as 7 times your body weight per square inch... put it together now and say OUCH! Yeah... properly fitted in the right shoes is the best thing you can do to prepare yourself for running (short of going barefoot).

2. As a beginning runner, when you are starting out, you need to listen to your body. If it says OUCH, listen. It means you are doing too much too soon. I was just as guilty of this as anyone else when I first started... I ended up with shin splints, IT Band issues etc in the first 6 months of running. If it hurts, back off until it doesn't hurt as much.

3. Build slowly. Never exceed last weeks mileage by more than 10%. You risk injury if you do.

4. Warm up, dynamic stretching, run, cool down, static stretching. If you are like me (and not a spring chicken), you forgot that time catches up and we can't do what we did when we were teenagers or children. We need that extra time to limber up.

5. R-I-C-E Rest, Ice, Compression, Elevation. This is the way to treat most sports injuries and is safe to do for even the most simple boo boo's. In fact I do this after my stretching regiment after most workouts. I know my trouble spots and may as well be proactive about it.

6. Don't be afraid to only run every other day while you are starting out... allow those little nicks extra time to heal up. In my case, life happens, trying to squeeze in a run is easier if it doesn't happen every day.

Hope this helps! Running is an easy, fun way to get all of your exercise in (when done safely). If something lingers longer than you feel it should, it doesn't hurt to get a Doctor, or Physio to look at it either.

Cheers,

To Your Health!

you said everything i was going to say, and way more succinctly!

we tend to underestimate good running shoes. i was running in asics and loving them, not realizing that my knee pain was due to wearing the wrong sneakers. i went to jack rabbit and got fitted, turns out i overpronate and i now wear a stability shoe (brooks adrenaline) - my knee pain is practically gone and i can run 10miles with no problem which i couldnt before.

stretching is also key (dynamic before, static after), for all workouts, not just running.

Good Luck! :drinker:

You have inspired me to blog about this. You are the second person in 2 days ask this question. I've been runnig a LONG time and I'm here to tell you, spare no expense on your running shoes, go get properly fitted. Fleet Feet does a great job of this. Do NOT run every day, every other day is perfect. If you have shin splints, your body is telling you ENOUGH! Shin splints are tiny fractures, you are doing way too much too fast. Slow down a bit, hover at your 3 miles, you shouldn't add more than 10% of your mileage every week. 4 days a week is plenty of running, truly it is. If you MUST run 2 days in a row, then do hill repeats where you are forced to run slower with less pounding and will get an intense cardio workout. If you are an overweight runner, then you REALLY need to listen to me on this one. Have fun! Good luck with your 1/2 marathon. Gael

What she said...

I usually try to run a few miles on Tuesdays and Thursdays then do a long run on Saturday. I can't stress enough that you need to increase your distance gradually. It would really stink to injure yourself while you're training for an event.

I totally agree with Jeff.

I also want to add that while shoes are important, you don't have to spend a fortune. There are three basic price ranges, (<$80 or so, between 90 and 100, and >100). I find that shoes in the $90-100 range usually work really well. Especially if you're just beginning.

You may also benefit from keeping track of how many miles your shoes have on them. Most are good for 300-500 miles, depending on how you wear them. And, regardless of how many miles you have on them, if your shoes are a year old you probably need new ones.

Good luck! I love half marathons- despite having run several fulls, halves are much more fun to train for!

I run twice a week normally. Sometimes 3 times. I would ideally do 4 runs a week, but just don't have the child-free time. I am also training for a half marathon and all the training schedules say 5-6 days a week, but that just isn't possible for me, so I don't.