Tips for running?

[Andrew1990]

I am attempting to get into better shape.

I have not worked out much over the past few years and I have not kept track of what I eat. Luckily I have not become an obese person that is totally out of shape as my job requires some work.

Anyways, I thought running might be a good start. Running isnt too difficult for me and I kind of like it.


What I need to know is should I run every day or every other day or what? I will probably be shooting for 2-3 miles per work out at the start as I dont want to overdue it.

Also, what type of clothes do I wear? It is warming up here in Illinois and is getting into the high 40s to mid 50s. Will athletic shorts and a wind breaker be good enough or would that be too much weight?



About me

6ft tall
165-169lb ( depending on how much I eat that day, weight taken with clothes on as well)
Not very muscular but I do have some visible muscle on my thighs and arms, just a little though.

 

[StageLeft]

Weight of clothes doesn't matter. I'd do thin track pants in those temps and a wicking t-shirt (always), which is just a basica athletic running shirt from Target or anywhere else (ones at target are not bad at all and cheap) and a wind breaker to start the run.

If you can already do two miles without a big problem I'd do a couple in a row then take a day off and just see how it goes. Some joint and muscle pain is to be expected. Do not run through it if it doesn't quickly subside. That is not just advice but a mandate, lest you become one of the many who didn't heed that advice and are dealing with long term injury. Probably you'll be fine though!

 

[GenHoth]

Don't run everyday, especially if you run on pavement

 

[Andrew1990]

Originally posted by: GenHoth
Don't run everyday, especially if you run on pavement

Is pavement bad? Would running in an empty bean field be better?

 

[Deeko]

Pavement can be tough on your knees - but I always run on pavement and never have any problems (I live in a city, I don't have options). Clothes - wear whatever is comfortable. Remember that you'll heat up as you run, so if its still cool, don't dress too warmly or you'll be dying of sweat.

I used to run cross country, the biggest tip I can give you is that much of the feeling of exhaustion is mental. Just keep running - mind over body. Now, if you're in PAIN, that's a different story, but in general when you're running and you feel tired/like you're slowing down, just keep on pushing.

 

[brikis98]

I think the first thing I'd toss out there is that, contrary to popular belief, jogging isn't the most efficient way to "get in shape". Running is unquestionably better than being sedentary, but if your goal is overall fitness and improved health, there are better alternatives. You may want to take a look at "What is Fitness?", a free article from the Crossfit Journal. I'm not saying you should go do Crossfit, just that if getting your body in shape is your goal, including other forms of training, such as resistance training, can be incredibly beneficial.

The other key thing to consider is that in order to increase your level of fitness, you'll have to progressively increase the level of difficulty of the workout. Getting "in shape" simply means your body is making adaptations to the exercise that happen to be healthy. However, the body always adapts exactly and specifically to the stimulus you present it with. If every single week, you run the exact same distance at the exact same speed, then once your body adapts to this routine, your level of fitness will NOT continue to improve. Your level of fitness after 2 months of such a routine will be no different than after 2 years. Unless you increase the difficulty - run longer, faster, more often, etc - your body has no reason to create any further adaptations.

With that in mind, I highly recommend setting a goal to work towards. If you decide to stick with just running, you may want to work towards a certain 5K time, or a weekly mileage total, some weight loss figure, etc. If you decide to do other types of training, you should set goals for those as well, such as being able to squat a certain amount or being able to do some number of consecutive pull-ups. Make the goal sufficiently hard to reach so you have to continuously increase the difficulty of your workouts and hence, force your body to keep adapting and improving.

Having said all that, here are the answers to your actual questions:

Originally posted by: Andrew1990
What I need to know is should I run every day or every other day or what?

It kind of depends on your current level of fitness. A good starting point would be to run 3 times a week on non-consecutive days. This would give you plenty of rest between runs (including 2 days off at some point in the week) and should be easy to fit into your schedule. Once your body adapts to that, you can increase the intensity in various ways, such as running the same distances faster, running longer distances, or running more often.

Originally posted by: Andrew1990
Also, what type of clothes do I wear? It is warming up here in Illinois and is getting into the high 40s to mid 50s. Will athletic shorts and a wind breaker be good enough or would that be too much weight?

This also depends on you. I tend to warm up very quickly, so in 50 degree weather, I can easily run in a t-shirt and shorts. If you feel too cold in that, a wind breaker on top and some compression pants under the shorts (or just running pants) would help. Some people find that only certain body parts get cold, such as hands or ears, so gloves or ear warmers may be in order too. It should take you only a run or two to figure out what's comfortable. Unless you're running extremely long distance or trying to set elite times, the extra weight from this type of clothing will be pretty inconsequential.

 

[sash1]

shoes! running shoes are key! make sure they fit your foot, make sure they fit your arch, and make sure they're suited for you if you over/under-pronate. i always wear asics personally, but go to a specialty store and get the right shoe for your feet.

http://www.runnersworld.com/ for training

 

[SociallyChallenged]

Originally posted by: GenHoth
Don't run everyday, especially if you run on pavement

This is wrong on so many levels. You can run as often as you want - even twice a day if you really wanted to. I usually try to run in parks and such to reduce stress on joints, but you can run every damn day no matter where you run.

 

[EGGO]

Invest your money on your shoes and gel inserts. I don't do long runs anymore (I used to but now I do HIIT).

Those two things are already supporting over a hundred pounds as you walk, imagine the stress from a high impact activity as jogging.

Some may say also learn proper form as you run, such as not landing on your heels but I don't know whether the claim is something to consider or not.

 

[GarfieldtheCat]

Originally posted by: sash1
shoes! running shoes are key! make sure they fit your foot, make sure they fit your arch, and make sure they're suited for you if you over/under-pronate. i always wear asics personally, but go to a specialty store and get the right shoe for your feet.

Definitely this. Go to a real runners store, not a Sports Authority, and hav them watch you run to see what kind of shoe you need.

I wouldn't run every day at first, but once you get used to it, it shouldn't be a problem. If you get foot/ankle/knee/leg pains, obviously, don't do it. I tend to run every other day, and do weights or spin class to mix things up.

Don't wear cotton. Get some synthetic socks, I like thorlo's, but any decent brand will do. Some like padded socks, some don't. Make sure your running shorts are comfortable, get one pair and try them out running to make sure after 20-30min they don't chafe or become uncomfortable. Once you know they are OK, then buy a couple pairs. I like 4" inseam shorts, the shorter 1/2 splits aren't comfy, and my thighs chafe. YMMV.

If you have problems with thigh chafing, get runners lube or even vaseline, and put on your thighs before running to prevent any friction. Nothing worse then rubbing your skin raw on a longer run.

 

[InflatableBuddha]

Originally posted by: Andrew1990

Originally posted by: GenHoth
Don't run everyday, especially if you run on pavement

Is pavement bad? Would running in an empty bean field be better?

Pavement is fine, as are grass and trails. I assume a field would be ok, but watch out for holes so you don't twist an ankle.

The only really bad surfaces are sidewalks and railroad tracks...pretty much everything else is game.

The amount of running you can do is completely individual. All you can do is experiment to find out what your limits are. I can only do 6 runs per week, even with proper stretching and strength exercises, while my buddy I used to race against can jump into 100 mile weeks from little to no mileage without issue. He is a friggin tank; I am fragile.

Build up slowly (no more than 10% mileage or intensity increase per week) and vary your workouts - include some "up" weeks and some "down" weeks.

Above all, listen to your body. If you are feeling exceptionally stiff or tired, take a rest day. You'll eventually learn what you can and cannot push through.

 

[GenHoth]

Originally posted by: SociallyChallenged

Originally posted by: GenHoth
Don't run everyday, especially if you run on pavement

This is wrong on so many levels. You can run as often as you want - even twice a day if you really wanted to. I usually try to run in parks and such to reduce stress on joints, but you can run every damn day no matter where you run.

Go nuts, not all of us have that luxury. Especially when getting back into shape. Should someone new to weightlifting lift everyday?

 

[SociallyChallenged]

Originally posted by: GenHoth

Originally posted by: SociallyChallenged

Originally posted by: GenHoth
Don't run everyday, especially if you run on pavement

This is wrong on so many levels. You can run as often as you want - even twice a day if you really wanted to. I usually try to run in parks and such to reduce stress on joints, but you can run every damn day no matter where you run.

Go nuts, not all of us have that luxury. Especially when getting back into shape. Should someone new to weightlifting lift everyday?

Weightlifting doesn't put the same strain on the muscles and CNS. It's not an equivalent analogy. Everyone has that luxury unless you're running incorrectly and injure yourself or get shinsplints.

 

[GenHoth]

Originally posted by: SociallyChallenged

Weightlifting doesn't put the same strain on the muscles and CNS. It's not an equivalent analogy. Everyone has that luxury unless you're running incorrectly and injure yourself or get shinsplints.

Haha, in other words you're fine... as long as you don't hurt yourself. Which I advocated by not overdoing it. Face it SC, some people are going to hurt when they start running again. Oh, and its ok to NOT bite my head off for offering some advice. Instead you could say that you haven't found a problem with it? Other sections, IE P&N, get heated, I would prefer for H&F to stay low key and helpful. I know its a lot to ask but seriously, we all have the same goals here.

 

[SociallyChallenged]

Originally posted by: GenHoth

Originally posted by: SociallyChallenged

Weightlifting doesn't put the same strain on the muscles and CNS. It's not an equivalent analogy. Everyone has that luxury unless you're running incorrectly and injure yourself or get shinsplints.

Haha, in other words you're fine... as long as you don't hurt yourself. Which I advocated by not overdoing it. Face it SC, some people are going to hurt when they start running again. Oh, and its ok to NOT bite my head off for offering some advice. Instead you could say that you haven't found a problem with it? Other sections, IE P&N, get heated, I would prefer for H&F to stay low key and helpful. I know its a lot to ask but seriously, we all have the same goals here.

Oh, I'm being completely level-headed. Sorry if it sounded otherwise, but it was poor advice. You can run as much as you'd like, but need to listen to your body. Everybody has it different. Most people can run every day if they take care of themselves. That's pretty much why I commented against your statement. It's just not true.

 

[GenHoth]

Originally posted by: SociallyChallenged

Oh, I'm being completely level-headed. Sorry if it sounded otherwise, but it was poor advice. You can run as much as you'd like, but need to listen to your body. Everybody has it different. Most people can run every day if they take care of themselves. That's pretty much why I commented against your statement. It's just not true.

It is for me probably most n00bs too. Though he did say his job keeps him some what fit, so maybe he can take it.

I realize that most of the forum communication is hostile, I just get tired of it. When dealing with something like this it really stands out. We're all here to learn! I suppose I should have qualified by saying when starting out your probably won't run every day. Which is what I was trying to say.

 

[Powerful Parker]

hey i heard that if u wrap ur torso in plastic and take a bike ride or run u can swet 15 lbs off make sure u have water or else u can get dehydrated

 

[SociallyChallenged]

Originally posted by: Powerful Parker
hey i heard that if u wrap ur torso in plastic and take a bike ride or run u can swet 15 lbs off make sure u have water or else u can get dehydrated

Troll post? Sweating water off doesn't mean you're getting healthier. You're actually hurting your health because you're destroying recovery ability, protein synthesis, ATP formation, ion concentration, etc. You should never try to sweat weight off just for the hell of it. You can die doing something like this.

 

[trigun500]

Don't just run to get in shape; trying swimming, low impact and burns a lot more calories.

Better yet switch between the two.

 

[kotss]

Originally posted by: trigun500
Don't just run to get in shape; trying swimming, low impact and burns a lot more calories.

Better yet switch between the two.

If you have the oppurtunity to do this, do it. If not, then you can get "fit" just running. Although I have found that swimming itself is not as good at burning calories as running. I have a higher weight threshold when swimming than running. When I had to stop running due to an injury and was just swimming, I started gaining weight.

When just starting out running, you really do not want to exceed 20 miles a week, even that is a little high (assuming running every day). If you are going to run every other day, then yeah the 2-3 miles per day for the first couple weeks would work well. As a couple posts have mentioned, listen to your body. Also for the first 2-3 weeks, hold back on doing any high intensity running. Let your body get used to the running. Once you get to a run every day mentality, remember to take a day off once every week or other week. Your body will thank you.