Any Runners? Need some beginner help.
I'm not training for anything, I don't have any real "goals". I used to go for runs with a girlfriend back when I was in highschool, and I loved the way it made me feel. I stopped after a back injury, and I'm starting up again now 2 years later.
It was so hard at first. I was surprised at how difficult I found it. I've finally gotten myself to a point where I can "keep going" for more than a mile at a time. Now I can run/jog pretty well straight through.
I've heard to get the best results from running (Cardiovascular benefits, weight loss, improved endurance) is by doing a run/walk combination? But in the past I've always just warmed up for 5 minutes, broken out into a run, and cooled down when I reached the end of my little path (usually 5 miles).
I don't really know anything about technique, or speed, or what's most beneficial, but I'd like some beginner advice if anyone has some to offer.
I feel like such a Noob....
EDIT: Some confusion over what I'm looking for I think. I can already go a fairly long distance at a decent pace, so I'm not looking for info about how to start running. I'm looking for info on how to get serious and improve. like:
1. Proper posture for runners - What should I be keeping in mind? What are some common mistakes that lead to injuries? What are some common injuries? How to deal with excessive muscle spasms (my calves are bad for this....)
2. Pace - how do set a 'proper' pace? Are there any physical cues that show I'm pushing myself to hard/fast? How challenged should I feel during a run? How fast should I be aiming to go...? I really have no idea, do people often run 8-10 mile routes? That's the impression I was getting elsewhere but maybe that's excessive....How long does it take to improve speed/distance/endurance/pace? Should I expect changes over weeks or months...?
3. Goal setting - should I be training for a goal, like a marathon or something? Do other people who run find that setting a goal helps them improve? I don't know how marathons work, never been in one...are there other novices like me or is it strictly a professional thing?
4. Technical stuff - should I be gauging my heart-rate? Recording my steps with one of those little things I see other runners wear? How much water should I be drinking? Is it most beneficial to Run/Walk or just run the whole way through? My breasts are rather large and I'm finding they start to hurt after a while - any really good sportsbra suggestions?
I know that's a lot, but if anyone can answer anything on that list or add anything they think of that I haven't, it would be appreciated.
Re: Any Runners? Need some beginner help.
Little path? 5 miles? You're not a beginner.
I haven't been running much since I had my baby... but I used to run 3 miles 5 days a week. I realize I am able to run much longer if I don't know how long I have been running for, try new trails so that you don't get bored and are looking around at your surroundings instead of thinking about how tired you are or wondering how far you've run.
If you have a hard time controlling your breathing I suggest classical music. I listen to Mozart, a collection called Serene and Sublime, for several months before I felt I could control my breathing enough to listen to more upbeat music, before then though it would just get my heart rate going even faster and it didn't help me at all.
I like to run alone. I think if you run with another person and they are faster than you, you feel a little hopeless and/or pressured and your work out may not be as effective. If someone is slower than you, you're not getting everything you can out of your workout.
If you happen to run on a treadmill, cover up the time/distance with a hand towel (just like not knowing how much you've ran if you're on a trail). I personally had a sheet of paper with VS models pasted all over it. If I felt like giving up I looked at those sexy bitches and kept going.
Hope this was helpful. Good luck, happy for you that you're taking time to take care of you.
Re: Any Runners? Need some beginner help.
Quote:
Originally Posted by
lokikola
Little path? 5 miles? You're not a beginner.
I haven't been running much since I had my baby... but I used to run 3 miles 5 days a week. I realize I am able to run much longer if I don't know how long I have been running for, try new trails so that you don't get bored and are looking around at your surroundings instead of thinking about how tired you are or wondering how far you've run.
If you have a hard time controlling your breathing I suggest classical music. I listen to Mozart, a collection called Serene and Sublime, for several months before I felt I could control my breathing enough to listen to more upbeat music, before then though it would just get my heart rate going even faster and it didn't help me at all.
I like to run alone. I think if you run with another person and they are faster than you, you feel a little hopeless and/or pressured and your work out may not be as effective. If someone is slower than you, you're not getting everything you can out of your workout.
If you happen to run on a treadmill, cover up the time/distance with a hand towel (just like not knowing how much you've ran if you're on a trail). I personally had a sheet of paper with VS models pasted all over it. If I felt like giving up I looked at those sexy bitches and kept going.
Hope this was helpful. Good luck, happy for you that you're taking time to take care of you.
Haha, IDK - I feel like a beginner. I've tried going online and looking at articles for runners and their either too complex and using terminology I don't know; OR they're too basic ("Don't forget to wear running shoes LOLOLOL!"). I thought "serious runners" ran like 10M/day or something.
I really am clueless.
I'm going to download some classical music. That's a great suggestion. I DO feel like my heart-rate is really high when I listen to uptempo music.
I do about half my runs inside on a treadmill. I cover the speed thing and try to just go till exhaustion. My body always seems to want to clock out at the same amount of distance.... Going to replace my towel with a picture of a really fit body now though...;D
It was very helpful! Thank you!
Re: Any Runners? Need some beginner help.
Quote:
Originally Posted by
lokikola
Little path? 5 miles? You're not a beginner.
I haven't been running much since I had my baby... but I used to run 3 miles 5 days a week. I realize I am able to run much longer if I don't know how long I have been running for, try new trails so that you don't get bored and are looking around at your surroundings instead of thinking about how tired you are or wondering how far you've run.
If you have a hard time controlling your breathing I suggest classical music. I listen to Mozart, a collection called Serene and Sublime, for several months before I felt I could control my breathing enough to listen to more upbeat music, before then though it would just get my heart rate going even faster and it didn't help me at all.
I like to run alone. I think if you run with another person and they are faster than you, you feel a little hopeless and/or pressured and your work out may not be as effective. If someone is slower than you, you're not getting everything you can out of your workout.
If you happen to run on a treadmill, cover up the time/distance with a hand towel (just like not knowing how much you've ran if you're on a trail). I personally had a sheet of paper with VS models pasted all over it. If I felt like giving up I looked at those sexy bitches and kept going.
Hope this was helpful. Good luck, happy for you that you're taking time to take care of you.
oh cool this was really helpful im gonna start running again consistently and tomorrow morning is day number one..so thanks for the tips!
Re: Any Runners? Need some beginner help.
The most important thing is to have a pair of shoes that work with your particular gait/foot strike pattern (over/under pronation). If there is a specialty running store near you, go check it out. I ran in stabilizer shoes for YEARS because they "felt good," but after having my gait analyzed (I was videotaped while running on a treadmill, and they played it back in slow motion) I found out those were probably the worst shoes I could have been in. I had chronic knee/hip problems that I always just attributed to overtraining, but it turned out the shoes were the culprit.
Anyways, I wish I had known that for all the years I ran in pain.
Re: Any Runners? Need some beginner help.
When I very first started running, I used the Couch-to-5K plan. At first I thought it was lame because it was such a slow start .. like, I knew I could do more. But then after a few weeks I was glad I stuck to it. Check it out. If you Google the name, there are tons of pod casts people have made to go along with it as well. Easier to go from running to walking or to know you're done when someone just tells you than having to check your watch/phone waiting for the right time.
Re: Any Runners? Need some beginner help.
You can also tell whether you overpronate etc. by looking at the wear on the bottom of your shoes... Another thing to keep in mind when you're running is posture. Don't "sit" in your stride -- keep your back straight, shoulders back, etc. it'll help with oxygen supply which in turn will help you avoid cramping in your diaphragm and help you run longer (or at least for me). Also, pay special attention to your stride and the way your foot falls... a friend of mine tore her achilles because she used to run on her toes too much.
Re: Any Runners? Need some beginner help.
Quote:
Originally Posted by
tampadancer
The most important thing is to have a pair of shoes that work with your particular gait/foot strike pattern (over/under pronation). If there is a specialty running store near you, go check it out. I ran in stabilizer shoes for YEARS because they "felt good," but after having my gait analyzed (I was videotaped while running on a treadmill, and they played it back in slow motion) I found out those were probably the worst shoes I could have been in. I had chronic knee/hip problems that I always just attributed to overtraining, but it turned out the shoes were the culprit.
Anyways, I wish I had known that for all the years I ran in pain.
Yes, I have good shoes. I've had back problems all my life so if it's one thing I've got, it's practical, good running shoes (with a lift in one - uneven legs), that my ortho suggested for me.
Quote:
Originally Posted by
sparkling
When I very first started running, I used the Couch-to-5K plan. At first I thought it was lame because it was such a slow start .. like, I knew I could do more. But then after a few weeks I was glad I stuck to it. Check it out. If you Google the name, there are tons of pod casts people have made to go along with it as well. Easier to go from running to walking or to know you're done when someone just tells you than having to check your watch/phone waiting for the right time.
http://www.coolrunning.com/engine/2/2_3/181.shtml
I can already do the final run listed there. I stated in the OP that my usual route was about 5 miles, I walk for the first 5 minutes, run/jog the majority, and cool down the last 7 minutes.
Quote:
Originally Posted by
clementine92
You can also tell whether you overpronate etc. by looking at the wear on the bottom of your shoes... Another thing to keep in mind when you're running is posture. Don't "sit" in your stride -- keep your back straight, shoulders back, etc. it'll help with oxygen supply which in turn will help you avoid cramping in your diaphragm and help you run longer (or at least for me). Also, pay special attention to your stride and the way your foot falls... a friend of mine tore her achilles because she used to run on her toes too much.
Good to know! This is kinda what I was looking for. General tips about how to run more efficaciously, proper form, etc. I think I'm going to edit my OP and ask more direct questions.
Re: Any Runners? Need some beginner help.
When you're running, try to stay relaxed. For form, keep your back straight, try to look forward and not down, keep you elbows bent at 90 degree angles, swing your arms in a straight line parallel to your body and not across.
When I run, I usually run for time, not distance. I run for around 30 minutes. I find this gives me more alternatives for finding places to run. I don't need to find a course where I know the exact distance.
Try to find a place that doesn't have a hard surface to run on. I think grass is best and concrete is the worst.
I don't know much about bras, but Anna Kournikova uses Berlei.
http://www.anna4ever.com/tennis/biog...lei-ad2000.jpg
Re: Any Runners? Need some beginner help.
1. Proper form is straight back, chin up and eyes ahead, arms swinging opposite to leg stride, elbows at 90 degree angle, shoulders relaxed, hands in loose fists (like you're holding onto an ice cream cone). Don't over stretch your stride or make it too short, find a nice middle. It's important to stretch too, but only when your muscles are warmed up, so stretch after your run. Stretching also helps your form.
2. Start with 20 minutes. Doesn't matter how much mileage you do, you will gain more mileage and a faster pace in time. Start with a comfortable pace, something you can maintain the entire run. To start I'd do a 20 min run 3xs a week for 2 weeks, after that add more time or days.
3. Goals is a very personal question. My goal now is to get enough speed to compete in a road race. Maybe yours will be to run for an hour straight one day? Or run 5 days a week for one week? Or run a 7:00 minute mile? You'll figure something out.
4. I'm busty and small, (32D) so I either double up two cheap sports bras or wear a high quality tight fitting sports bra (go a size smaller). I love Hind. http://www.roadrunnersports.com/rrs/products/HIW208/
I really think you should go to a running store (not a sports store but one specifically for running). They will carry the best gear and give you good shoes and advice. Yes many people pronate but some people are neutral or supinate. Checking the tread patten on your shoes won't help you decipher this much and you should go to someone at a running store who is trained to correct imbalances. You don't need to pay attention to how your foot falls, they will evaluate you and put you in a pair of shoes that goes with your natural body mechanics. A good pair of running shoes is $100 and will make you not only a more effective runner but it will also prevent future injuries.
Re: Any Runners? Need some beginner help.
First of all, stop asking these questions on a stripper forum and use the correct forum for serious questions that could involve personal injury
http://www.runnersworld.com/community/forums/
Running is statistically one of the most potentially dangerous exercises you can do, but it does not have to be as long as you remember to do everything in moderation and follow these running tips. So, do not be one of 50% of runners nationwide who injure themselves this year by running too often and incorrectly.
If you haven't ran in a long time, it would be very wise for you to stretch for a week first to loosen up stiff joints and connective tissue before you start a running regimen, this is serious and can lead to injuries, you should treat it as such.
Warm up properly and then stretch. Run nice and easy for about 5-10 minutes, then stretch once you are warm and the muscles and joints are more pliable. Never stretch cold, and remember to replace your running shoes often.
Run Properly
Improper technique is the main culprit for less enjoyment and injury among runners.
1) Breathing - Take big, deep inhalations and exhalations similar to the way you yawn. This will help you receive the oxygen your body needs. Too many people breathe too shallow when they run, causing a hyperventilation effect. Slow down the running pace if you need to, but concentrate on your breathing.
2) Stride and FOOT Contact - When jogging, open your stride but lean slightly forward to a point where you will land NEAR your heel (closer to the middle of your foot - not the back of your heel but the middle of your foot) and roll across your foot, pushing off the ground with your toes. But not FLAT footed!!! Many people run flat footed, back of heel strike, or on their toes causing stress on their feet, lower back, hips, knees and ankles. You can eliminate this by following the simple Audio Test. If you can hear your feet hitting the ground when you run, then you are running wrong. It should sound like your shoes are rolling on the ground quietly. Comfortable running shoes will also aid in prevention of injuries. Other options - see POSE Running techniques. Truly - it depends on if you are sprinting or jogging. If you are sprinting you will run more on your toes and when jogging you want a roll of the foot off the mid foot / top of heel (not bottom of heel).
3) Arm Swing - You should have a relaxed arm swing but very pronounced. Swing your hands from about chest high to just past your hips. The term "hip to lip" is a good way to remember this when you are running. Your arms should be slightly bent but not flexed. Run limp wristed. It is impossible to flex your arms with a limp wrist.
4) Relaxed Upper body - You should relax your fists, arms, shoulders, and face. Too many people clinch their fists and grit their teeth when they run. This causes the oxygenated blood that you need to go to your legs to also go to your upper body. The only things that need to be working when you are running are your "Lungs and your Legs."
5) Start slowly and warm up - Do not stretch your legs until you have warmed up your body by jogging or biking slowly for about 5-10 minutes. Run every other day if you are just beginning and only add mileage to your run as you feel comfortable.
If you are overweight by 20-30+ lbs - running can be downright dangerous for long distances / even sprints. So pick a non impact aerobic activity as you lose weight to avoid the extra impact on your hips, knees, shins, feet, lower back. All of which are susceptible to impact injuries even if not over weight.
Re: Any Runners? Need some beginner help.
Quote:
Originally Posted by
Flower420
Runners World is a great magazine and I'm sure people on their have excellent advice on a variety of issues, but the OP can post on whatever forum she wants.
Personally I actually feel that I have credentials to answer serious questions, with the exception of ones that can't be properly answered through teh interwebz, regardless of the forum. I can say confidently, I know more about running than most runners, even if I'm a stripper.
Re: Any Runners? Need some beginner help.
if you can run 5 miles, you are definitely not a begginer
Re: Any Runners? Need some beginner help.
Posture's been covered... but as someone who also has a crooked back, I've noticed that if I'm not mindful of my stride, my feet tend to land unevenly (my left foot lands more towards the center of my path) and it can cause tendon issues in that knee if I don't correct it. (Just something to be aware of. ;))
I learned how to keep a pace with a stop watch and set distance markers... I learned what a 7/8/9/10 minute mile FEELS like and now it's sort of just natural. LOL I don't think that's necessarily helpful, though... just being honest. Some people say that music helps them set a pace... but it just seems to make me run slower.
You shouldn't feel the same level of "challenge" every day you run because you shouldn't do the same run every day. Some days you should do a longer, more challenging distance run. The next day you'd do maybe a slightly less challenging than normal run. And so on.
When I was running an average of 5-6 miles a day 6 days/week... I'd do an 8-10 mile day once a week or so. It wasn't a big challenge for me to do the extra distance, really.
How quickly you improve depends on what you do. If you're constantly switching it up and challenging yourself, you're going to see improvement in weeks vs doing the same workout over and over...
You should set a goal if it's something you want to do. Start with a 5k because you know you can do it and it's an easy way to get a feel for races and see if you like them. From there move up to 10k, then 10 mile, half marathon, ect.
Setting a goal helps me improve for sure.
Heart rate monitors are neat. They track your heart rate for your whole workout and they're way better than stopping every so often to find it manually. :P They help you know whether you're working too hard or not hard enough and help you keep track of your cardiovascular fitness.
The only time I'd suggest a walk/run thing is if you're doing intervals. But maybe the people promoting it know more than I do. ;P
Sports bras - all I can really say is that the more expensive ones (by which I mean anything not generic 12 year old's gym class bra from Walmart) make a HUGE difference for me. If I buy a cheap-o one I feel like I have to double-up and then sometimes it's STILL not enough. The nicer ones have a million times more support.
Re: Any Runners? Need some beginner help.
Without providing said credentials your opinion is about as valid as the average jane posting on here about how to clean her pussy out. Just saying you have "credentials" really doesn't prove shit. The post wasn't about strippers not knowing information, it's about seeking the right information, asking average people on a forum not related to the specified field she is researching is not a very good idea and I was providing very good advice to seek professional opinions.
This is a serious question which requires professional advice, running injuries are very common and very serious.
You yourself have ALREADY given her bad advice, even with your credentials..
here.. let me quote you
"It's important to stretch too, but only when your muscles are warmed up, so stretch after your run."
It is important to stretch and when you are warmed up (never stretch cold) but to tell someone to stretch after completing their entire running regimen is terrible advice.. you want to warm up and run nice and easy for 5-10 minutes and then stretch...
AND THEN.. start your run, never save the stretching for specifically after, always warm-up, stretch and THEN START your running regimen
so much for your "credentials"
4ever, you need to seek professional and seasoned advice from people who know personally about the very serious injuries that can occur from taking a break from running and starting back up again
As I had said before, it is wise to stretch for a week before even starting up again. DO NOT just go back to doing 5 miles again.
Re: Any Runners? Need some beginner help.
B210K is a continuation of the couch to five k program. I used it when training for a half marathon and love it. Even if you can already run close to ten k the intervals are great and it keeps you wanting to run, haha I just find it fun.
Re: Any Runners? Need some beginner help.
Actually, my advice is great. It is better to stretch after a run, stretching after warming up is still a good thing, but you get a more effective stretch afterwards. The reason it's better to stretch more thoroughly after a run is because flexibility is important to good form. It's also good way to cool down, relax your muscles, and prevent them from seizing up. Stretching after only a warmup will only help flexibility, but not to the same degree after afterwards.
I'm not knocking you for posting a very helpful forum has excellent advice, but it's rude to tell someone to "use the correct forum". We talk about more than just stripping on here and many of the posts on SW ask for non-stripper related advice.
Re: Any Runners? Need some beginner help.
Quote:
Originally Posted by
K Sweet
Actually, my advice is great. It is better to stretch after a run, stretching after warming up is still a good thing, but you get a more effective stretch afterwards. The reason it's better to stretch more thoroughly after a run is because flexibility is important to good form. It's also good way to cool down, relax your muscles, and prevent them from seizing up. Stretching after only a warmup will only help flexibility, but not to the same degree after afterwards.
I'.
Yes you should stretch after a run, but telling someone to not stretch before a run is idiotic and bad advice, it is not "better" than stretching before a run, it is just as needed, but not better, both should be performed and both are vital, to perform a running regimen without first warming up and stretching is TERRIBLE ADVICE
Where are your so called "credentials" ?
Your advice is bullshit and your post count on a stripper forum doesn't back up false claims of "running advice credentials"
stop giving bad advice as if its great advice because you have claimed " unverifiable credentials"
just because you move your feet on pavement, doesn't give you the right to claim that you have 'the credentials' to help someone prevent serious injuries.
This is a very serious subject and should be handled as such, injuries are serious, and your advice gives her a greater chance or procuring an injury, always warm-up and stretch before you run, don't save it for "only after you are done"
not to mention, a serious word of advice to her would for her to stretch exclusively for a week before starting up running again because of her leave of absence (winter break) of running.
Injuries are serious and you are at risk here, being that you took a winter break and resumed a pace of 5 miles. That is very risky and you need to seek professional advice.
Many people here have given you bad advice to which you can sustain injuries very quickly following it.
Re: Any Runners? Need some beginner help.
Quote:
Originally Posted by
K Sweet
Actually, my advice is great. It is better to stretch after a run, stretching after warming up is still a good thing, but you get a more effective stretch afterwards. The reason it's better to stretch more thoroughly after a run is because flexibility is important to good form. It's also good way to cool down, relax your muscles, and prevent them from seizing up. Stretching after only a warmup will only help flexibility, but not to the same degree after afterwards.
I'm not knocking you for posting a very helpful forum has excellent advice, but it's rude to tell someone to "use the correct forum". We talk about more than just stripping on here and many of the posts on SW ask for non-stripper related advice.
Everything you posted was super helpful. Thank you very much! I find stretching after my run feels better, and leads to much better flexibility, so I'm going to start doing that more.
Ignore the jabs from the newer, confrontational member. You've helped me loads.
Desu - Thanksss! I'm not at the point yet where I can really tell the difference of a 7/8/9 minute mile by my pace alone, so I'm going to work on being mindful of that.
Flower420 - I'm aware there are fourms for runners, but I'm most comfortable seeking advice here. Please don't betate the people trying to help me. Also, thanks for copying and pasting that article from this website: http://www.stewsmith.com/linkpages/runproper.htm .... ::)
Re: Any Runners? Need some beginner help.
As somebody who has train as a cross country and long distance track runner for 6 years, all the girls have given wonderful advice, train hard but BE CAREFUL, tendontis, shin splints that can develope into fractures...not fun, especially if your are dancing. Im sure you know to make sure you are fueling your body correctly and taking vitamin, i have a girl on my teamn in hs actually break her hip stemming from osteoporosis combined with training too hard.
Most of you questions have been answered,I just skimmed but i dont think many girls covered how to set a proper pace for you body, and the best way to correctly measure is to get a watch with a heart rate monitor.
Here's a helpful link on ideal heartrate while running, as it's different for everybody.
http://www.livestrong.com/article/11...-rate-running/
Re: Any Runners? Need some beginner help.
Quote:
Originally Posted by
Flower420
Yes you should stretch after a run, but telling someone to not stretch before a run is idiotic and bad advice, it is not "better" than stretching before a run, it is just as needed, but not better, both should be performed and both are vital, to perform a running regimen without first warming up and stretching is TERRIBLE ADVICE
Where are your so called "credentials" ?
Your advice is bullshit and your post count on a stripper forum doesn't back up false claims of "running advice credentials"
stop giving bad advice as if its great advice because you have claimed " unverifiable credentials"
just because you move your feet on pavement, doesn't give you the right to claim that you have 'the credentials' to help someone prevent serious injuries.
This is a very serious subject and should be handled as such, injuries are serious, and your advice gives her a greater chance or procuring an injury, always warm-up and stretch before you run, don't save it for "only after you are done"
not to mention, a serious word of advice to her would for her to stretch exclusively for a week before starting up running again because of her leave of absence (winter break) of running.
Injuries are serious and you are at risk here, being that you took a winter break and resumed a pace of 5 miles. That is very risky and you need to seek professional advice.
Many people here have given you bad advice to which you can sustain injuries very quickly following it.
It's ridiculous to ask where her credentials are and knock her advice when you yourself don't seem to be any better qualified. Even experts disagree on these subjects so who says that your advice is any better?
Re: Any Runners? Need some beginner help.
Quote:
Originally Posted by
Flower420
First of all, stop being a bitch. That's it.