So I have taken up running...

[Steve]

Last week I went to the Kickoff Clinic for the Beginning Running program with CARA. I felt a bit stupid in that I was the only person that showed up with nothing to run in, but I didn't think we'd run the first week. Oh well, I picked up some shoes that night and I'm ready for this week's class.

I also picked up some running clothes - a pair of shorts, a short sleeve and a long sleeve shirt. Good enough to start with while I'm only running once a week. I have to say though that these shorts, while being the longest of the three styles they had in the store, don't leave much to the imagination. Granted, they (and the shirts) are meant to be close to the skin to wick away moisture, but I don't want to turn so many heads that I cause an accident either.

I think I'll have to pick up a Speedo or two, just to try and maintain a relatively flat frontal appearance. I've been commited to boxers for over ten years, I do have some boxer briefs but I don't think they'll cut it. As a bonus I can also wear a Speedo under my swimming trunks, that way when I come out of the water and the trunks cling to the flesh it doesn't look like I've stuffed The Bean from Millenium Park in my trunks.

Anyway, after nearly three decades of mostly sedentary lifestyle I think this will be good for me in terms of exercise, discipline and commitment. Any other runners want to share their experience? Any tips, pointers and such?

 

[JoeKing]

stretching, gradual warm up, and cool down are extremely important, along with hydration. Don't try to drink a lot before a run, instead do most of your water intake the days before. Concentrate on your breathing during the run, and remember you can usually run a cramp out. Also if you you're experiencing pain around the leg you're either not stretching enough, or your shoes are not right for you. And try not to be a sprint walker... one of those that run extremely fast then have to stop and walk then start running fast again. Slow and steady. you want to run a pace where you're just outside of being able talking comfortably.

lastly I suggestion investing in a nice Nalgene bottle. Carry it around with you everywhere, refill at water fountains and such, and you'll find you'll be cutting down on the sodas naturally.

 

[Steve]

Thanks, good stuff to know.

 

[Platypus]

please run down my block lol

 

[Steve]

I will eventually when the route takes me that far, but by then it will be so cold that you won't be able to see my head with my hood rolled up over my head.

 

[Platypus]

Originally posted by: Steve
I will eventually when the route takes me that far, but by then it will be so cold that you won't be able to see my head with my hood rolled up over my head.

nice.

 

[Auric]

Plum smuggler.

 

[Steve]

Bump for the morning crowd.


This is a serious thread.

 

[Modular]

I "just" started a few months ago. Get a beginners running guide and follow it. Make running part of your schedule so you can't wuss out of it. Run the rain, snow and shine. I haven't done snow yet, but rain and shine are nice! Pacing yourself the first 5-10 times out there is really important. If you feel that you need to stop, do so and walk briskly till you can run again. After a while you'll start to realize that you're going much farther than you ever imagined you'd be able to.

While intervals have been frowned upon already in this thread, and for good reason (no beginning runner should do intervals), they are an amazing way to really up your long-distance stamina. I didn't do any intervals until I could run 4 miles non-stop every time I went out. Since adding intervals to my training, I've found that 4 miles becomes much, much easier. Get really good shoes. That's the next step on my list. I'm a pronater (SP?) and I need motion control shoes. My NB 473's aren't doing it for me. Oh I also read that you should never use the same shoes you use for general comfort/walking around the mall to run it.

 

[K1052]

Yea, running much in boxers (or even boxerbriefs) really isn't good for the twins either. Done that before and regretted it...

 

[IceBergSLiM]

under armor.

 

[nick1985]

Heres some advice for ya -- Things I have picked up over the years...


1) How to get rid of a side stitch/cramp:

If you get a cramp BELOW your ribcage, there is a method that I use to get rid of it that works quite well.
1. Take your hand and push in on the area effected with the cramp as HARD as you can, pretend like you are trying to squish your guts or something.
2. While pushing in, take the deepest breath you possibly can.
3. Bend over and exhale as hard as hard as possible, act like you are trying to blow over a sky skraper.
4. Release your hand from effected area and return to upright position. The cramp should be gone.

Hope that works for you, deffinately give it a try.



2) Get good shoes, get good shoes, get good shoes, get good shoes!!! Go to a Dick Pond or a local running store and have them examine your feet and help to pick out proper footwear for you. Feet/shin/knee problems are about 95% of the problems runners have, and a great way to knock yourself out will be to have crappy shoes.



3) In over 9 years of running, I have never worn a watch, ever. Not while racing 5 mile college XC races, not while running the 1600meter (mile) in track, and nothing in between...not even training runs. The reason I dont run with a watch is because I am of the philosophy that you should run based on how your body feels, not based on what a watch says. If your body is telling you to slow down, then slow down. If your body says it can take more punishment, then speed up or go farther. Learn to read your body when you run and it will make you much better. In college I saw many guys ruin their workouts and races when they run with a watch, if they are slightly off 'pace' when they constantlly check their watches it goes straight to their heads and negatively effects their races/workouts. YMMV, but thats just what I do.



4) Remeber, they say that when you run, the temperature outside feels about 15-20 degrees warmer than it really is. Personally I get very hot when I run so I would say for me it feels about 30 degrees warmer. So if it is a little chilly when you step outside, you will regret wearing a sweatshirt and sweatpants once you get started. Sometimes at the end of a long hard run when it is only 40 degrees out, I will be in shorts with no shirt and people are looking at me like but to me it feels warm out. So before you go out running, check the temperature and add about 20 degrees and dress as if thats the weather you were running in.

 

[ggnl]

Random thoughts:

1. Don't try to ramp up your mileage or pace too quickly as a beginner. If you have good cardiovascular fitness, you might feel like you're capable of running more, but you need to strengthen the muscles first or you run the risk of developing overuse injuries like ITBS, runner's knee, or shin splints. I'd also avoid any heavy interval training until until you can run a good distance (3-4 miles) non-stop without any knee or ankle pain. You might want to consider some light strength training if you have access to a gym.

2. Get good shoes. Go to a good running store and if possible have them take a look at your gait and recommend a shoe that corrects any problems you have with your form. Be prepared to spend a fair amount of cash for good shoes.

3. Steady breathing is essential for avoiding side stitches. You're almost guaranteed to get them if your breathing is out of sync with your step. Take a complete breath (inhale/exhale) either every two steps or every four steps.

 

[Andrew111]

I don't see what the big deal is with the tight fitting clothes that wick away moisture.......a t-shirt and a regular pair of shorts will suffice. The Army is all about running for PT but they don't issue you the ridiculous speedo outfits I see some people run in....which I am very glad for because it looks ridiculous on most people and totally unnecessary unless you're some professional runner trying to break the world record in the 2 mile

 

[alkemyst]

Get the right clothes (coolmax and dryfit type stuff, not heavy cotton)

Get the right shoes...try on several pairs in your price range....forget brand name loyalty, get what feels good while running

stretch a bit

Now find the largest meanest dog in your neighborhood. Piss the crap out of it and then open it's gate.

You have now learned how to run.

 

[Steve]

Thanks very much for the advice all. I got a nice pair of Saucony shoes from Universal Sole last week. They watched my walk and said I have a tendency to roll my feet inward with each step. What I got has good arch support for that. Also my left foot is about a full size bigger than my right.

alkemyst, that made me LOL

Here's what I have so far: http://pics.bbzzdd.com/users/sm8000/stuff.jpg

 

[UnatcoAgent]

Goodluck with it Steve, I started running this summer also, and I found that it comes much easier after the initial few weeks. I never ran before on a regular basis, it took a little while for the cramps to fade, and with proper stretching it gets much easier. Now I really enjoy it, it feels good to come home and be dead tired, then 30 minutes later your energy level is back up.

 

[FoBoT]

who is chasing you?

 

[Steve]

Originally posted by: FoBoT
who is chasing you?

Lovely young ladies, I guess. I'm about the only guy in the class...

 

[Capt Caveman]

Good advice so far from everyone. Also, good idea to join a running program.

If you don't like your junk bouncing around, you can always wear a jock-strap instead of speedos.

Sounds like your were fitted properly for sneakers and that's key.

Start out slowly at a comfortable pace. If you feel the need to walk, do so til you catch your breath/legs feel better and then start jogging again. Starting out 3/4 times a week for a minimum of 20 minutes will allow you start building a cardio/endurance base. Every week, start adding to the mileage/time that you are running.

Remember to stretch after your run to reduce soreness.

To go against Nick, I would recommend a watch. It'll allow you to measure your performance. For example, if you run the same route all the time, you'll know if you're improving if you're doing the route in less time.

I also recommend the runnersworld.com discussion forums. Lots of beginner/training forums with very helpful people.

Good luck and have fun!!!

 

[destrekor]

Originally posted by: nick1985
Heres some advice for ya -- Things I have picked up over the years...


1) How to get rid of a side stitch/cramp:

If you get a cramp BELOW your ribcage, there is a method that I use to get rid of it that works quite well.
1. Take your hand and push in on the area effected with the cramp as HARD as you can, pretend like you are trying to squish your guts or something.
2. While pushing in, take the deepest breath you possibly can.
3. Bend over and exhale as hard as hard as possible, act like you are trying to blow over a sky skraper.
4. Release your hand from effected area and return to upright position. The cramp should be gone.

Hope that works for you, deffinately give it a try.



2) Get good shoes, get good shoes, get good shoes, get good shoes!!! Go to a Dick Pond or a local running store and have them examine your feet and help to pick out proper footwear for you. Feet/shin/knee problems are about 95% of the problems runners have, and a great way to knock yourself out will be to have crappy shoes.



3) In over 9 years of running, I have never worn a watch, ever. Not while racing 5 mile college XC races, not while running the 1600meter (mile) in track, and nothing in between...not even training runs. The reason I dont run with a watch is because I am of the philosophy that you should run based on how your body feels, not based on what a watch says. If your body is telling you to slow down, then slow down. If your body says it can take more punishment, then speed up or go farther. Learn to read your body when you run and it will make you much better. In college I saw many guys ruin their workouts and races when they run with a watch, if they are slightly off 'pace' when they constantlly check their watches it goes straight to their heads and negatively effects their races/workouts. YMMV, but thats just what I do.



4) Remeber, they say that when you run, the temperature outside feels about 15-20 degrees warmer than it really is. Personally I get very hot when I run so I would say for me it feels about 30 degrees warmer. So if it is a little chilly when you step outside, you will regret wearing a sweatshirt and sweatpants once you get started. Sometimes at the end of a long hard run when it is only 40 degrees out, I will be in shorts with no shirt and people are looking at me like but to me it feels warm out. So before you go out running, check the temperature and add about 20 degrees and dress as if thats the weather you were running in.

the temperature thing is huge for me. We do some running outside in the winter, like once it's around 30 and the sidewalks are clear. If matching our uniforms is not a big deal that day (Army PT), then I'll typically walk outside in my shorts and switch it up between just the shirt and the running top. I'm freezing at first, but halfway into the run I'm wondering if there is any way to cool down. Not to mention the windbreaker-type top really makes me warm, even with the zippers to open flaps under the armpits. Those do help, but not enough.

 

[ScottFern]

I really want to get into running, but I have a problem favoring my right leg. My whole right side of my body is more developed.tone then the left, but it gets annoying as my right leg gets fatigued and throbbing 10 minutes into a run/jog because all day I am favoring that leg. Is there anything I can do to remedy this issue? Sorry OP did NOT mean to thread jack.

Lots of great info in here!

 

[Capt Caveman]

Originally posted by: ScottFern
I really want to get into running, but I have a problem favoring my right leg. My whole right side of my body is more developed.tone then the left, but it gets annoying as my right leg gets fatigued and throbbing 10 minutes into a run/jog because all day I am favoring that leg. Is there anything I can do to remedy this issue? Sorry OP did NOT mean to thread jack.

Lots of great info in here!

I'd recommend performing exercises to strengthen that particular side - leg curls, leg extensions, calf raises, lunges, holding a wall/pole with your right hand and performing a squat with just your left leg.

 

[nick1985]

Originally posted by: Capt Caveman

To go against Nick, I would recommend a watch. It'll allow you to measure your performance. For example, if you run the same route all the time, you'll know if you're improving if you're doing the route in less time.

Yeah I am def. not saying watches are evil, but I just think that people misuse them at times. A watch will not make a person run any faster, thats a fact . Unless you have a watch that has some sort of rocket propulsion on it, the watch itself wont improve your times. On the same token (regarding running the same route) you can just read your body to see if you are improving instead of timing yourself everytime.

Have I mentioned that reading your body is important?

 

[John P]

Grab yourself a nice Under Armour boxer brief type undergarment for under your running shorts. Will make you feel a bit less naked and cut down on chafing.

If you don't want to spend that much for one pair look at something like this:
Road Runner Sports Dryroad Liner