So I have taken up running...

[Modular]

Someone commented about running the same route. Here's a tip I learned from my sister who started having knee pain and went to a Dr. If you run the same route, be sure to alternate the course you take. To be more clear, if you run around a lake, run clockwise one day and then counterclockwise the next. The reason for this is that every road/path/trail/etc has a natural grade to it. If you constantly run in one direction you risk hurting one side of your body because the ground might be angled to your left or right, making your opposite knee travel a shorter distance thus creating a higher impact on that leg.

If you run on a street, just be sure to run on the opposite side every time you go. So run down the left side one day, then the right the other.

 

[Capt Caveman]

Originally posted by: 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?

I understand your reasons and agree with them. I just see a watch as a means to measure performance and also as a motivator(especially if you're running alone).

Call me a running nerd but I use a Garmin Forerunner 305. It measures my heart rate, pace, distance, calories burned, etc and I find it a great help. The heart rate monitor tells me if I'm pushing hard enough too hard.

 

[nick1985]

Nerd! But who needs a monitor to tell you if you are going to hard, your body is already telling you. :beer:

 

[InflatableBuddha]

Good for you Steve, hope you enjoy the sport. I've been running for 10 years, both competitively and recreationally. A few tips for you:

• Good to hear that you've joined a group. That will motivate you on days when you don't feel as solid.
  You can try a dynamic warm-up instead of stretching. I did a bunch of these exercises in uni; they're much more effective than stretching.
  Vary your route to keep things interesting.
  Running in sand is a good way to strengthen your stabilizer muscles (ITB).
  Don't run where it's icy - it's really easy to wipe out and injure yourself. Snow is ok.
  If you're still hurting (i.e. strong pain, not just discomfort) more than two days after a run, you overdid it. Rest up for a couple days and then ease back into it.

As a novice, you're in the "training to train" phase. Don't worry about hill runs or intervals yet. You should build up your aerobic endurance over approximately a year before you get into any of those types of workouts. For now, just listen to your body - push the pace a bit if you're feeling good; back off when you feel sluggish or a bit sore.

Have fun!

 

[Capt Caveman]

Originally posted by: nick1985
Nerd! But who needs a monitor to tell you if you are going to hard, your body is already telling you. :beer:

The monitor is to help pace myself. I'm running a 1/2 marathon in a couple of weeks. Yesterday was my long run, I don't want to go too strong in the beginning b/c I know I need to pace myself. And when you're running for so long alone, I also find my concentration waning sometimes and not pushing hard enough. Seeing my heart rate low tells me I should be picking up the pace.

And running in races, I always find myself pushing too hard to keep pace with everyone instead of going my pace. The monitor is a just a reminder.

 

[RaiderJ]

For longer runs I like to wear spandexy-type boxer briefs. Keeps things from bouncing too much.

 

[nick1985]

Originally posted by: Capt Caveman

Originally posted by: nick1985
Nerd! But who needs a monitor to tell you if you are going to hard, your body is already telling you. :beer:

The monitor is to help pace myself. I'm running a 1/2 marathon in a couple of weeks. Yesterday was my long run, I don't want to go too strong in the beginning b/c I know I need to pace myself. And when you're running for so long alone, I also find my concentration waning sometimes and not pushing hard enough. Seeing my heart rate low tells me I should be picking up the pace.

And running in races, I always find myself pushing too hard to keep pace with everyone instead of going my pace. The monitor is a just a reminder.

whats your 1/2 time?

 

[Capt Caveman]

Around 1:45

 

[NikolaeVarius]

Get a small Mp3 and put some really loud music onto it. It lets you keep going because you don't get bored as fast. And when I get tired, I crank up the volume and try to ignore my body. It works.

 

[RKS]

Don't tense up your arms/shoulders.

I probably look like an idiot but when I am forced to run with my wife, every 10 minutes or so I dangle my arms and shake my hands to make sure my shoulders aren't too tense.

 

[nick1985]

Originally posted by: RKS
Don't tense up your arms/shoulders.

I probably look like an idiot but when I am forced to run with my wife, every 10 minutes or so I dangle my arms and shake my hands to make sure my shoulders aren't too tense.

Thats actually a really good technique to use :thumbsup:


Also if you are starting to feel like crap out on a run, taking a bunch of really quick steps to interrupt your normal stride has been shown to help out too. So basically if you feel like crap, dangle your arms for a few seconds and mix up your stride for a bit.

 

[SWScorch]

I see nick has already seen this and a lot of others have given you a lot of good advice, so there's not much for me to add. I'll just emphasize the points of:

-Make sure you have good shoes! Sounds like you have this taken care of, so that's a plus.
-Don't try to do much too fast. That's a recipe for disaster. As a very wise man once said, "If you feel like you're going too fast, you are. If you feel like you're going the right pace, you're still going too fast. If you feel like you're running too slow, then you're going the right pace." This is really important if you start doing workouts; run hard on the hard days and easy on the recovery days. If you're just running easy every day right now, just listen to your body and don't overdo it.
-Sidewalks are the worst surface to run on. Roads are slightly better, but grass, tracks and trails are best.
-Stay hydrated and for the love of god eat your carbs!
-Last but not least, make sure you stretch after, NOT BEFORE, you run. If you must stretch before, walk for a bit to warm up the muscles. Cold stretching is a surefire way to pull something.

 

[Steve]

I just want to say thanks to everyone for all the tips and encouragement. I will take all this good stuff very seriously and try to remind myself of these things each week!

 

[HeroOfPellinor]

The number one thing is to wear the right shoes. Get fitted.

A close second is stay healthy. My runs are now 9 miles each and I'm thinking of pulling back a bit because I'm struggling to stay injury free....whether it be an ankle or toe or whatever. Stick to dirt if you can.....avoid hot days.....etc.

Also, I, personally, love listening to music while I run. Sometimes, I look forward to it as much as the running which is great because it's an extra motivator. It takes a long long time before you start to feel real gains and you're not always going

 

[Megatomic]

Welcome to the gang, Steve. I just started running in the last year. Everyone has mentioned the shoes so I won't go there. Not overtraining is probably the other big lesson I learned the hard way. I was doing fine for 4 months and then I decided to ratchet it up and went from 3mi 3 times a week to 5 miles 3 times a week. After 2 weeks of that I got my first bout of plantar fasciatis. OUCH!!!! :shocked:

And like SWScorch said, make sure you eat and hydrate properly. Slow burning carbs are a runner's friend, and they comprise 40% of my daily caloric intake.

Oh and don't fall for the expensive uber runner clothes. It's a gimmick unless you are an elite runner doing the major marathons. I wear comfy nylon soccer shorts and a poly blend sleeveless tshirt. The suggestion to wear a jock is interesting and I'm gonna try that out tomorrow when I for my next run. I hate the feel of my boys bouncing around, it hurts after 4 or 5 miles.

 

[SWScorch]

Originally posted by: Megatomic
Oh and don't fall for the expensive uber runner clothes. It's a gimmick unless you are an elite runner doing the major marathons. I wear comfy nylon soccer shorts and a poly blend sleeveless tshirt. The suggestion to wear a jock is interesting and I'm gonna try that out tomorrow when I for my next run. I hate the feel of my boys bouncing around, it hurts after 4 or 5 miles.

"Real" running shorts take care of that problem, believe me. I used to run in soccer shorts and boxers in high school, then briefs and soccer shorts, and then finally bought a pair of real running shorts and I can't imagine how I ever ran in anything else now. They are so much more comfortable and supportive. Well worth the money in my opinion. As for shirts and socks and all that, the synthetic wicking fabric is nice, especially on longer runs, but I tend to be as close to naked as possible when I run so I don't have that many and I do still wear cotton a lot because I don't have any chafing problems but it is a nice luxury to have.

 

[nick1985]

Originally posted by: Capt Caveman
Around 1:45

kewl

 

[Megatomic]

Originally posted by: SWScorch

Originally posted by: Megatomic
Oh and don't fall for the expensive uber runner clothes. It's a gimmick unless you are an elite runner doing the major marathons. I wear comfy nylon soccer shorts and a poly blend sleeveless tshirt. The suggestion to wear a jock is interesting and I'm gonna try that out tomorrow when I for my next run. I hate the feel of my boys bouncing around, it hurts after 4 or 5 miles.

"Real" running shorts take care of that problem, believe me. I used to run in soccer shorts and boxers in high school, then briefs and soccer shorts, and then finally bought a pair of real running shorts and I can't imagine how I ever ran in anything else now. They are so much more comfortable and supportive. Well worth the money in my opinion. As for shirts and socks and all that, the synthetic wicking fabric is nice, especially on longer runs, but I tend to be as close to naked as possible when I run so I don't have that many and I do still wear cotton a lot because I don't have any chafing problems but it is a nice luxury to have.

How would a jock compare to the running shorts? I have a few jocks on hand and I have little time to go to Fort Worth with the work schedule I'm forced to keep lately.

 

[HeroOfPellinor]

Yeah, I ran in boxer briefs for almost half a year. Then, after long runs, like half marathons, I'd have bad stomach pains for the rest of the day......like being kicked in the nuts. Now I wear bikini briefs under soccer shorts for training and nice running shorts for races.

Oh, and let me save you. BODY GLIDE! I'm thin at 6' 160, but it still helps me as my theighs rub together. Put it between your theighs and on your nipples. Just a little. vasoline will leave stains on your clothes, this stuff won't and it will save you from nipple burn and theigh burn. I only need it for 5+ mile runs, otherwise I don't build up enough friction or sweat.

Best cheap MP3 player if you enjoy music while running is the Creative Muvo. Size of a cigarette lighter, 1 ounce, comfortable armband strap, and I got mine, a 256MB, for like $30 on sale.

 

[yours truly]

hi guys i'd also like to start running/jogging.

the problem is, im very unfit. im 33 and i havent exercised(martial arts/weights)and eaten good food for years. i also drink & smoke

luckily my friend is gonna run with me to give me some added motivation and confidence

i think i read somewhere running early in the morning or late at night was the best time, as there would be less pollution

personally, i dont think i could run more than a 100 yards without stopping/collapsing

any tips

thanks

 

[Capt Caveman]

Originally posted by: Megatomic

Originally posted by: SWScorch

Originally posted by: Megatomic
Oh and don't fall for the expensive uber runner clothes. It's a gimmick unless you are an elite runner doing the major marathons. I wear comfy nylon soccer shorts and a poly blend sleeveless tshirt. The suggestion to wear a jock is interesting and I'm gonna try that out tomorrow when I for my next run. I hate the feel of my boys bouncing around, it hurts after 4 or 5 miles.

"Real" running shorts take care of that problem, believe me. I used to run in soccer shorts and boxers in high school, then briefs and soccer shorts, and then finally bought a pair of real running shorts and I can't imagine how I ever ran in anything else now. They are so much more comfortable and supportive. Well worth the money in my opinion. As for shirts and socks and all that, the synthetic wicking fabric is nice, especially on longer runs, but I tend to be as close to naked as possible when I run so I don't have that many and I do still wear cotton a lot because I don't have any chafing problems but it is a nice luxury to have.

How would a jock compare to the running shorts? I have a few jocks on hand and I have little time to go to Fort Worth with the work schedule I'm forced to keep lately.

Running shorts have a liner inside, similar to swimming trunks. Thus, you don't need to wear underwear underneath. However, for some folks, it might not be enough to keep your boys from bouncing around.

A jock-strap or non-cotton briefs will keep things secure.

 

[Bateluer]

There's a lot of good information in here already, so I'll just add my 2 cents.

I've been running for about a year steadily now, and thoroughly enjoy it. I'd check out sites like Active.com for local running events, but your running club will also probably have a race calendar.

As for wearing a watch, its your call. I used to carry a simply stopwatch that I used to measure the time I was continuously running. I'd sent goals such as running steadily for 30min, 45min, 1hr, etc. Seemed to work fairly well. These days, I have a Garmin Forerunner, which works great. The problem is that I can always tell how far I've been running, how many miles. Typically, I run into a mental wall around 3mi because of this. This is only on my daily runs though. On longer, competitive runs, I never hit the wall until at least the half way point, regardless of how long the run is. The half marathon I did in May, I felt good and strong until I hit the 10mi mark, then it was a struggle to finish the last 3 miles. Didn't help that those last 3mi also looped around the finish line and you can see all the finishers and their refreshments.

I also prefer to run with music, and take my Ipod with me whenever I go running.

Oh, check out the US Track and Field website, they've got a course planner applet on there. It uses Google Maps, you plot your prospective jogging course and it tells you the distance. Great for when you want to try a new route or plan a routine jogging route.

 

[imported_Truenofan]

man this thread makes me want to go running again....but i dont feel like having dust kicked up into my face so thats out of the window. do drink water, and eating grapes/banana's after a run will help with any cramps as well. and for the guy who posted the speedo's me, that is just WRONG.

 

[PricklyPete]

Get some running shorts with liners. I have some great Nike Dri-Fit running shorts that are plenty long enough for my 6'5" frame and have lining in them which keep the balls from getting chaffed and gives the necessary support for all that movement.

Believe me...good running shorts with a banana hammock liner is WELL worth it once you start getting up there in miles.

 

[nick1985]

Originally posted by: hopeless74
hi guys i'd also like to start running/jogging.

the problem is, im very unfit. im 33 and i havent exercised(martial arts/weights)and eaten good food for years. i also drink & smoke

luckily my friend is gonna run with me to give me some added motivation and confidence

i think i read somewhere running early in the morning or late at night was the best time, as there would be less pollution

personally, i dont think i could run more than a 100 yards without stopping/collapsing

any tips

thanks

Cut the smoking and start eating healthy. Remember food is fuel for the body, so why dump trash in your body? Just start off slow and keep building. Sounds like a little determination and willpower on your end could fix you right up.