advice for beginer runner

[Bonedalien]

hey guys, i have never ran before unless something was chasing me. I am a surveyor and hike daily,year around . Elk season is two months away and i think running would help my endurance,i just want to start safely. feels a bit silly to ask,as i can just step out my door and start running.BUT I dont want to do something stupid and screw up my knees or something...so ,I am asking advice from experienced runners on how to start. shoes, stretching before and after ect.

 

[Warren1726]

Get fitted for shoes at a dedicated running store. Spending money on footwear is a good investment. Google a progression program like couch to 10k for how to ease into it.

 

[Bonedalien]

thanks Warren

 

[ffparamedic]

Highly agree with that info. When I started running a few yrs ago I had never ran and could not make and entire lap around the track, I started on the couch to 5k program and about midway thru it I started beating the benchmarks....I kept going and within a year I completed my first marathon.

Hydration is the most important thing, I don't run nearly as well when I have been drinking well.
Do a few basic stretches before and after.
Don't worry about speed, run at a comfortable pace for you and have a good time.
Shoes, shoes, shoes.....Get fitted and get good ones.

I now love running and average about 15-20 miles a week.

 

[Jason Snyder]

Concentrate on your form. Run upright, core muscles engaged. Minimize your torso movement. Don't overstride, shoot for 85-90 strides per minute. Focus on landing your foot directly underneath your body, not out in front. Don't allow yourself to slump over and heavy heel strike.

Keep the crown of your head up tall, don't allow it to drop down and hunch your neck.

Relax, run fluid, clear your mind, have fun.

 

[Poser]

Concentrate on your form. Run upright, core muscles engaged. Minimize your torso movement. Don't overstride, shoot for 85-90 strides per minute. Focus on landing your foot directly underneath your body, not out in front. Don't allow yourself to slump over and heavy heel strike.

Keep the crown of your head up tall, don't allow it to drop down and hunch your neck.

Relax, run fluid, clear your mind, have fun.

^^^ Form is a very important part of not getting injured. Running seems like an intuitive, natural thing to do, but many people do a terrible job of it and, as a result, running has a very high injury rate. Do some research on foot strike styles and only run until your form starts to deteriorate due to fatigue.

 

[mpeason]

^^^ Form is a very important part of not getting injured. Running seems like an intuitive, natural thing to do, but many people do a terrible job of it and, as a result, running has a very high injury rate. Do some research on foot strike styles and only run until your form starts to deteriorate due to fatigue.

On the issue of form and foot strike - look into Pose Method or Chi running. Both have had good results for many who try them.

 

[HellsCanyon]

Keeping up with this thread. I'm kinda in the same boat. Just got my first pair of dedicated running shoes about a month ago. Ran 1 mile on a Tuesday, then 2 miles on Thursday. Gave my body the weekend to recover and then on a Tuesday I ran 2 miles again and both my knees hurt like hell. I've been wearing orthotics for years now and was running with them. They have an extreme arch support. I gave my knees 3 weeks to recover (they felt bruised on the inside low). On a hunch and after some thought I pulled my orthotics out of my daily footwear and then today ran with the factory insoles in the shoes. No knee pain! First time I've felt like I was able to roll off my toes when running. Only ran a mile so not pushing it. Looking forward to getting faster/healthier.

Mike

 

[ChrisA]

This thread interests me and introduced me to Chi and Pose running. However, those styles of running are registered trademarks and they give you just enough info on the websites to keep you interested but never enough to figure out how in the hell to run like that. They want you to buy the information for $40-50.

Is it worth shelling out money or can these styles of running be learned or at least presented another way?

Chris

 

[Jason Snyder]

http://www.active.com/running/articles/good-running-form-for-beginners

http://www.runnersworld.com/running-tips/perfect-form

http://www.trainingpeaks.com/YAF_Gateway/forumhost.aspx?g=posts&t=78184

These should get you started. I read Chi Running and I don't think it's worth 40 bucks.

 

[Poser]

There is a book called Born to Run which is not only a entertaining read, but delves into the subjects of injuries, running styles, minimalist shoes and philosophies. The author beings the book as a pedestrian of sorts who struggles with constant injuries and a clumsy running style and ends the book hanging with some of the greatest long distance runners in the world and regularly clocking 80 miles a week. Its not a technical book by any means, but it will leave you with a highly informed overview of running in general.

 

[bz_711]

There is a book called Born to Run which is not only a entertaining read, but delves into the subjects of injuries, running styles, minimalist shoes and philosophies. The author beings the book as a pedestrian of sorts who struggles with constant injuries and a clumsy running style and ends the book hanging with some of the greatest long distance runners in the world and regularly clocking 80 miles a week. Its not a technical book by any means, but it will leave you with a highly informed overview of running in general.

That was first book on running I read - great read. It then led me to read "Eat & Run"...another great read, and gets into diet a little more.
Slow and steady are the key if just starting out - listen to your body, it will tell you when form adjustments need to be made...or too much...etc.

I started running a little in 2011, then in 2012 my wife asked me to run a 10K with her...as we trained she said lets just up it to the half marathon, we did and fell in love with it. Went on to run first marathon fall of 2012...never would have thought I would get into running, started as a way for my wife to get in shape after 4 kids, and I saw it as a way for us to do something together (and fit in great with elk camp training)...she also bought me the books above, I owe it to her.

Single best thing I did was switch from my everyday Asic daily shoes, to some Brooke's Pure Flow minimalist type shoes. From that point I never had another blister and my knee and ankle pain reduced drastically. Learn to avoid landing on your heel if that is something you currently do!

Best of luck - once you get to the point that you want to head out and take a run...it's a great feeling!

 

[Ridge Runner]

Don't be afraid to walk a bit. Until your body is ready for it a run/walk program is okay. Running is kind of humbling as you won't be the best out there no matter how hard you try. Put your ego away and just do it. Once you get to were you can consitently run a few miles sign up for a road race. They are a blast and they really help with motivation.

Set personal realistic goals to track your progress. I love using a heart rate monitor as i've learned a lot about how my body is doing on a run based on my heart rate. Also if practical once you get a base built up trying hitting the trails for me much better than pounding the pavement.

Most of all have fun a lot of therapy in a good run.

Good luck

 

[Climber]

When I started running I had a lot of knee injuries (mainly patellar femoral syndrome) and just about gave up on it all together. Then a friend turned me on to trail running and it changed everything for me. I've done some longer trail races and have never had a recurring injury since I switched from pavement to trails.

If you have good access to trails (and you should considering your location), I would recommend getting out there to get your body "broken in" to running. It is much less impactful on your body than running on pavement and to me, its much more enjoyable. I've been chased by a momma hen turkey with her babies, seen bobcats, foxes and tons of deer and ran up within 15 feet of a big black bear in Tahoe once. You don't see that kind of wildlife running on pavement!

You have been given a lot of great advice: start slow and check your ego at the door, use good form and invest in a good pair of shoes (I like Montrail and Inov-8 for trail shoes). Don't get discouraged because it can royally suck for the first few weeks!

 

[idcuda]

Great advice on form. There are quite a few "right" ways to run, but most of them have the same basic concepts and folks have already laid it out for ya. Google some long distance track runners and marathoners and notice how much different they look from the slouches around your neighborhood. Try to look like the pros.

I tend to disagree about shoes...I think most people can get $30 dollar Costco sneakers and do just fine. However, there are some that will do better with a fitted shoe, and there are plenty of people who will sell you some. If you spend $120 on shoes, you'll probably be happy.

Good luck! Go slow enough to actually enjoy it. There aren't very many activities that provide as many benefits at such a low cost and ease of use.

 

[Ray]

http://blogs.militarytimes.com/pt365/

Over on Military Times PT365 fitness blog they have started a series on running. Seems to be a lot of focus on getting people started. I had forgotten about "fartlek" training. Its been a long time since I did anthying other than a few sprints.

 

[Bonedalien]

thanks alot EVERYONE. there is so much great info here.

 

[unm1136]

I like this one....http://www.amazon.com/Brain-Training-For-Runners-Revolutionary/dp/0451222326

pat