Runners-What do you wish you knew?

Everyone will tell you about shoes...my advice is a bit more person, underwear and socks! Get you some good, comfy wicking socks that you can go a long distance with and get underwear that WILL NOT CRAWL! I had to learn the latter the hard way and it took a lot of trial and error to find the right pair for me.

I am just starting out too - no marathons or anything, just trying to make it around the neighborhood twice, lol - but I'd like to hear any answers as well.

I am not a super experienced runner, I have only been doing it for 15 months, but just be warned, your fitness doesn't keep on increasing at the rate it first does. I did my first 10k (in 64 mins) 8 days after I started running (Yes, I know). I then ran 3 times a week, between 7 and 10 km each time, for 9 months, and did my second 10 in June in 54 mins. However, since then, I have stuck very much at 54 mins, and that's a fast run for me, I am more comfortable doing it in about 58 mins. I did a 9 mile run in October (1 hour 25 mins) and even though I was very fit at the time, it nearly killed me. Granted it was all off road in newly ploughed fields and chalk hill tracks, but my goodness.....I don't think I could do a half marathon, and I run quite a lot.

Invest in good shoes. You wouldn't believe the difference it makes.

Rest days are your friends, and there is a difference between the pain of running and the pain of injury. It's NOT okay to play super human.

bump

Oh boy, running is my life, so here goes:

- shoes. listen to your feet when they hurt like hell! I put so many miles on my first pair and killed my feet. I buy 4 pairs a year to keep up (I'm about a month past due right now and my feet are all torn up - but it's Christmas in 9 days)
- water. drink lots of water and sports drinks because you really do not realize how much you sweat out, ESPECIALLY with increased mileage.
- stretch. I literally have to force myself to do this after runs. I never do before, I just hop out there (not good)
- cross-train. DO SOMETHING ELSE besides running. I am a hypocrite on this. I "try" to do other things, but its hard. But really, your mind/body will love you more.
- rest. my legs are shot today and yet I want to run more. I just have to tell myself that no running today means a GREAT run tomorrow

Finally, took me a while to accept this, but have fun. If you dread it, don't do it. Make up games for yourself in your head, get a good workout music mix, run once in a while with a buddy, go to various running events/stores, sign up for random 5K's, 10K's etc. (I just did a Jingle Bell Fun Run last weekend and had a blast!)

Good luck!

I am not a super experienced runner, I have only been doing it for 15 months, but just be warned, your fitness doesn't keep on increasing at the rate it first does. I did my first 10k (in 64 mins) 8 days after I started running (Yes, I know). I then ran 3 times a week, between 7 and 10 km each time, for 9 months, and did my second 10 in June in 54 mins. However, since then, I have stuck very much at 54 mins, and that's a fast run for me, I am more comfortable doing it in about 58 mins. I did a 9 mile run in October (1 hour 25 mins) and even though I was very fit at the time, it nearly killed me. Granted it was all off road in newly ploughed fields and chalk hill tracks, but my goodness.....I don't think I could do a half marathon, and I run quite a lot.

I'm going to have to disagree with some of this.
I started running from zero base in March. Since then I've completed a half marathon, a 1/2 Ironman and multiple sprint triathlons and 5ks. Your fitness will increase as far as you want it to. You just need a goal and a plan that will get you there.

Most plans and from the input I've received from experienced athletes, coaches and trainers is to take it slow.
Basically run a lot, mostly easy sometimes hard. For beginners your training runs should be at a very easy pace. Easy paced is generally a pace where you are able to actually hold a conversation. As your base builds your pace will increase naturally. Don't worry about speed at this point.

For example my training runs are generally 10 - 10:30 minute miles. My race pace is about 8 minute miles. Not fast by any means but as I've built my base my training pace increased from somewhere in the neighborhood of 15 minute miles to 10 minute miles naturally.

The biggest mistake from beginner runners is to try to go too fast or too far too quickly. Take it slow.

Great topic! I'll reiterate shoes and add sports bra. A good sports bra is expensive, but will last a long time (don't put in dryer) and make you comfortable.

Follow the plan - Hal's is a good one and continue to focus on nutrition - sports drinks have tons of calories and are not THAT necessary unless you are working out for multiple hours in the heat. Water is great and sometimes dilute the sports drink even.

Everything therapyruns said and make sure you do some type of warm up before stretching. There are some short yet dynamic warm ups that help get your legs moving like high knees, kick butts, carioca, toy soldier, A-skips, etc (you can find a few more online or in some running books). Also, don't forget about doing some leg strengthening exercises and core exercising. And as some of the other people have said, REST!! A rest day is just as important as any other training day and your body will thank you for it. Running takes a toll on my knees so I mix it up by biking sometimes on the weekends. If distance is your goal, keep using it as your goal until you do the full marathon. After that, make gaining some speed a goal and make getting better times more of a priority because you will already have the endurance base so building speed will be a little bit easier. Intervals are good for speed, but if you're not an interval person, look up Fartleks.