Runners: What are good techniques

[QueHuong]

I want to begin jogging/running to get into shape and build up my cardiovascular system. What are good techniques and what are some mistakes to avoid?

 

[Enfer Singe]

Most important thing: get good shoes. go to a running specific store or at least the closest thing you can find. Don't go to footlocker or whatever else, you need a shoe that is right for your foot so you don't screw up your legs and knees and can't run anymore.

also, start slow. don't go too crazy and let your body get used to it and then start building up.

 

[FallenHero]

dont try to run 5 miles your first day. Set a goal, start small and work slowly up to it. If you are really out of shape, start off with a 20 minute jog and see how you feel the next day. If you can't walk, you pushed it too hard and you need to back off...so run 20 minutes but with less intensity. Just listen to your body and you should be fine.

 

[dartworth]

face forward?

 

[Minjin]

Do you have any experience?

- Make sure you have good shoes with good padding
- Start off easy (shorter distances, shorter workouts) and work your way up
- If possible, jog for 5 minutes, then stretch for 10mins, then begin your run
- Stretch afterwards!
- When you run, keep loose. Tensing up is what causes cramps and inefficiency. Do NOT make fists!

Any specific advice you're looking for?

 

[moshquerade]

Make sure you run upright. People tend to want to lean forward. Also don't cross your arms in front of you. Keep them going straight as your side. (Bent of course)

 

[Balt]

As Enfer Singe said, good shoes are essential.

If you are just starting out from scratch, you might want to follow this plan:

http://www.runnersworld.com/ar...-5-1X2X4X5X6-6,00.html

Slowly building up your distance/duration will do a lot to help prevent injury. If you try to do too much, too soon you are almost certain to have shin and/or knee problems.

 

[Ruptga]

Originally posted by: Minjin
Do you have any experience?

- Make sure you have good shoes with good padding
- Start off easy (shorter distances, shorter workouts) and work your way up
- If possible, jog for 5 minutes, then stretch for 10mins, then begin your run
- Stretch afterwards!
- When you run, keep loose. Tensing up is what causes cramps and inefficiency. Do NOT make fists!

Any specific advice you're looking for?

Originally posted by: moshquerade
Make sure you run upright. People tend to want to lean forward. Also don't cross your arms in front of you. Keep them going straight as your side. (Bent of course)

This is all accurate. You may find that running for time will work better than running for distance (going on a half hour run instead of a four mile run), but whatever you do, start small and don't up your distance/time for at least a week. Do up your distance in mile (or km, whichever) increments, the point is to keep it gradual so you give your body time to ramp up to what you're asking it to do.

And if you get a side stitch, breathe in on the other leg (and slowing down can't hurt either ). People almost always breathe in with one leg extended and the other trailing, and exhale on the opposite leg. You get a side stitch because one side of your abs is always being squeezed by your leg being up there at the same time your chest is trying to expand, by switching your rhythm to the opposite you give that side the room it needs. This is actually kinda hard to do while running, you may need to stop and start again in order to change your rhythm.

When you rest, put your hands on your head, it helps a lot with the tendancy to hunch over (which is bad since it compresses the abs and makes it harder to breathe).

Lastly, I've found that stopping in the middle of a run, for any reason, even water, is a bad idea, it's just hard to get started again. And while this varies from person to person, I've found that everyone on our varsity squad would keep running, ie even if they take a water break, they squirted it in their face/mouth and kept going. And on water, definately have plenty of it accessible at the end of your run. Also, wear synthetics, they're MUCH cooler and dryer than cotton and the like, and they're a very good under-layer to keep you warm in the winter.

 

[TallBill]

Get some good shoes, pick a good time to run, EAT carbs and HYDRATE before running. Start by running 20-30 minutes 2-3 times a week. Pick new routes, track your progress and try to improve your speed over time.

Check out the link in my sig, we're trying for a fitness forum.

 

[QueHuong]

Thanks for the helpful tips guys. One other question, and I know it's should be directed towards my doctor, is that I had my ACL torn a few years ago. I was busy with college so I never had the time to get surgery for it. It healed up by itself but there's scarring. Anyone know what effects running would have for it?

 

[wtfbbq]

hydrate.

 

[TallBill]

Originally posted by: QueHuong
Thanks for the helpful tips guys. One other question, and I know it's should be directed towards my doctor, is that I had my ACL torn a few years ago. I was busy with college so I never had the time to get surgery for it. It healed up by itself but there's scarring. Anyone know what effects running would have for it?

Just take it slow, and gradually increase the intensity. I've read a lot about people doing squats to recover from ACL injuries. If theres any major pain, ease up and ask the doc.

 

[theeedude]

My advice is start with biking and lose some weight and build up leg muscles and endurance first. Then start running.
The upside of biking is you will have your legs conditioned and get in decent shape with very low impact.
I could not run a mile without running out of breath before I started biking to work every day, so I gave up. After a couple months of biking, I decided to try running again, and it was a piece of cake. Now I can run 10 miles nonstop, and getting stronger. I am overweight, BTW. 6ft 230+ lbs.

 

[Ruptga]

Originally posted by: senseamp
My advice is start with biking and lose some weight and build up leg muscles and endurance first. Then start running.
The upside of biking is you will have your legs conditioned and get in decent shape with very low impact.
I could not run a mile without running out of breath before I started biking to work every day, so I gave up. After a couple months of biking, I decided to try running again, and it was a piece of cake. Now I can run 10 miles nonstop, and getting stronger. I am overweight, BTW. 6ft 230+ lbs.

I'd say biking is definately a good idea given your knee problem, you may even want to just bike and give up the idea of running, depending on what the doctor has to say.

 

[Cogman]

Just echoing the stay loose tip, you don't want to make a fist, but you don't want your hand flat as well. You should rest your thumb on your pointer finger, but your fingers shouldn't curl to your palm. Stay hydrated, and stretch before and after running. Cramps can be lessened if you make sure you stretch well.

If possible, find a track to run on rather then asphalt or pavement, even a field is better, much softer on your knees.

Dress lightly (duh) and shave your legs to decrease wind resistance .

If you are female, cut your hair shorter or wear it in a bun, most girls will take steps to the swinging of their hair, so if you shorten the hair you increase your speed.

Push through the pain, but don't over do it .

Take up swimming works more muscles.

 

[Juno]

drink a lot of fluids to satisfy your body's needs. begin with fast-paced walking or jogging. your body will get used to it then give yourself few days to start running.

the most important thing is cardio training.

edit: if your legs get cramped, eat bananas or a lot of potassium.

 

[theeedude]

Hey now, pretty girls running with long hair swinging around is what keeps some of us going

 

[Ctrackstar126]

Before running warm up. Get your blood going and then stretch.

Keep back straight heel to toe. Dont run on your toes thats for sprinters.

Def start of slow. Dont be afraid to run and then take the next day off and then run the day after. You will be sore but dont worry thats good.

Cogman has a good point about swimming. You can actually get a float belt and run in water. We did it after track meets and if we were injured. You feel very refreshed after and no stress on your joints.

Shoes are important and dont forget to replace the insoles every so often.

Dont give up

 

[nick1985]

If you have any more questions about running feel free to PM me :beer:

 

[Kalvin00]

Any running shoes in particular I should check out?

 

[nick1985]

Originally posted by: Kalvin00
Any running shoes in particular I should check out?

Everybody's feet are different, so one shoe may work for someone and be awful for the next. Personally I wear Nike Structures, I found them to be great shoes.

If you have a local running store like a Dick Pond you should have them examine your feet, they are usually pretty good about finding the right shoe for you.

 

[Kalvin00]

Originally posted by: nick1985

Originally posted by: Kalvin00
Any running shoes in particular I should check out?

Everybody's feet are different, so one shoe may work for someone and be awful for the next. Personally I wear Nike Structures, I found them to be great shoes.

If you have a local running store like a Dick Pond you should have them examine your feet, they are usually pretty good about finding the right shoe for you.

Yes, I realized that when I started looking at stuff after I posted

 

[nick1985]

Originally posted by: Kalvin00

Originally posted by: nick1985

Originally posted by: Kalvin00
Any running shoes in particular I should check out?

Everybody's feet are different, so one shoe may work for someone and be awful for the next. Personally I wear Nike Structures, I found them to be great shoes.

If you have a local running store like a Dick Pond you should have them examine your feet, they are usually pretty good about finding the right shoe for you.

Yes, I realized that when I started looking at stuff after I posted

We have a very similar joined date, and a very similar post count. We are equally nerdy.

Just thought Id let ya know :beer:

 

[Kalvin00]

Originally posted by: nick1985

Originally posted by: Kalvin00

Originally posted by: nick1985

Originally posted by: Kalvin00
Any running shoes in particular I should check out?

Everybody's feet are different, so one shoe may work for someone and be awful for the next. Personally I wear Nike Structures, I found them to be great shoes.

If you have a local running store like a Dick Pond you should have them examine your feet, they are usually pretty good about finding the right shoe for you.

Yes, I realized that when I started looking at stuff after I posted

We have a very similar joined date, and a very similar post count. We are equally nerdy.

Just thought Id let ya know :beer:

Which isn't very nerdy at all

 

[Henrythewound]

good tips here, I have been trying to start running myself. I bike/mountain bike on weekends and occasionally to work. I still have a hard time running. Right now I am running various 2 mile routes around my house. The thing is I am doing it with my dogs on leashes so I think a lot of my concentration goes to keeping my dogs in line. I feel great afterwards and I know I am getting a good workout. I have noticed I am not in as much pain/out of breath after my 2 miles, although I am not getting any faster (currently running about 10 minute miles). I have a little extra weight (~180 @ 5'10") which I am trying to lose. A lady I work with likes to run but she is particular about running on pavement vs. bare ground. Might be a factor for you too.