Running?

[Meaplus3]

I'm thinking of taking up running.. as a form of excercise. I am not and never have been a runner, so I'm wondering what the best way to get started would be? How many miles would be good to start? And for those who run..Where do you run?

 

AP:)

[SnapCracklePop]

Most cities have a store for runners - i.e. in this city (and I think it is a chain across Canada) we have a store called "The Running Room". These stores, in addition to selling shoes and clothes, also have classes. I would highly recommend taking a class if you have never run before. It may sound silly, but there are things to learn about how to do it properly.

 

They will do things like watch your feet and legs as you run to see if you are pronated or supinated, and then be able to recommend a particular type of shoe. This will probably save your feet by doing this assessment before you take on running.

[Elena62]

I'm thinking of taking up running.. as a form of excercise. I am not and never have been a runner, so I'm wondering what the best way to get started would be? How many miles would be good to start? And for those who run..Where do you run?

 

AP:)

 

I wasn't a runner either! But I started out by power walking - I then increased it to 30 minutes of a combined walk and jog. Then I wanted to make some kind of plan.

 

The trick is to jog comfortably first and the right pair of running shoes helps a lot too!

 

This link helped me!

 

http://www.runnersworld.com/article/0,7120,s6-238-261--9397-2-1X5-3,00.html

 

Also, I started to map my routes. I joined mapmyrun online so that I could clock my progress.

 

I made a goal. I wanted to do a 5k and I trained for it and did it!

 

I also changed my diet - it was a small moderate change and that worked too!

 

Good luck

[Lauriebell82]

Join a gym. I run on the treadmill. When I start started I had no endurance so I had to build up to it. I started out at a slower pace that I was comfortable at. I would run for 5 minutes then walk for 2 minutes, then repeat the cycle for about a half hour. Eventually I built up enough endurance that I could run 3.5 miles and only walk for 2 minutes of it.

 

Running is good exercise and it gives you a flat stomach. However, if you are looking to tone then I suggest some kind of cross training in addition it such as weight lifting or doing an elyptical machine. I recently started taking this class called Zumba and it is SO fun. It's like dancing sort of, and it is such great exercise.

 

I really do suggest joining a gym, it's the best way to get exercise. You have to just get yourself there, and it really helps get you into shape.

[Meaplus3]

Thank you all for the info, tips and tricks. I had a feeling there was more to it then just simply going for a run. I have been power walking for a few years now and I have managed to get myself up to 3 miles 3 times per week. I figured I will need to start out slow. I guess my first stop will be to a sporting goods store to pick up a pair of running shoes. Does anyone have any good ideas on which kind to buy? Also for the ladies..Do you wear a sports bra? If so what kind would you suggest?

 

AP:)

[Elena62]

Thank you all for the info, tips and tricks. I had a feeling there was more to it then just simply going for a run. I have been power walking for a few years now and I have managed to get myself up to 3 miles 3 times per week. I figured I will need to start out slow. I guess my first stop will be to a sporting goods store to pick up a pair of running shoes. Does anyone have any good ideas on which kind to buy? Also for the ladies..Do you wear a sports bra? If so what kind would you suggest?

 

AP:)

 

The running shoes depends on how your foot is. There is a test you can do to determine the shape of your foot. Here's a link that may help you.

 

http://www.wiggle.co.uk/c/Run/8/Shoes_-_Run_Cushion/

 

For sports bra I wear Nike ones. Simply because they are so comfy and easily purchased online. But figleaves do a really good selection of sports bras.

 

http://www.figleaves.com

 

Hope this helps

[Meaplus3]

The running shoes depends on how your foot is. There is a test you can do to determine the shape of your foot. Here's a link that may help you.

 

http://www.wiggle.co.uk/c/Run/8/Shoes_-_Run_Cushion/

 

For sports bra I wear Nike ones. Simply because they are so comfy and easily purchased online. But figleaves do a really good selection of sports bras.

 

www.figleaves.com

 

Hope this helps

 

Thanks for the links. I agree with comfy as for the bra. I wore a sports bra a couple of times years ago.. and the straps were very uncomfortable. Perhaps it was the wrong cut for me. Looks like I have some shopping to do.

 

AP:)

[annieo]

I started by walking briskly for 4 minutes, running slowly for 1 minute, repeat until you hit 30 minutes of moving. Gradually, over the course of 7 or 8 weeks, I got to the point where I could run the whole 30 minutes continuously.

I didn't worry about speed/distance at all in the beginning, just time.

 

Also, run one day, take the next day off (or cross train - biking is great, because you use different leg muscles, which helps prevent injury). Until your muscles, tendons get used to running, you are prone to injury.

 

I've been trying to get back into a steady program after a few years off, so I've been using this method myself lately, although a HUGE blister is making me take another couple of days off - buy good shoes AND socks! Cheapy socks caused the blister.

[FleshNBones]

Don't take up running if you are already overweight. Bicycle until you lose the extra weight because it will tear up your knees permanently. If you are lucky, the lasting pain will be limited to your knees.

[tanbark813]

I agree with others who said to go to a running store to have shoes recommended for you. Don't go the cheap route with those either. Expect to spend at least $100. You get what you pay for and your knees will thank you later.

 

I disagree with the interval method of alternating running and walking. It may be a personal thing but I find it much harder to run again after stopping to walk.

 

Start out SLOW. Always be running even if it's a very slow jog. Build up to 1 mile first then increase from there.

 

I was a really poor runner and my friend helped me build up my endurance a lot. I thought building myself up to be able to run 1 mile without stopping was the hardest. It was still tough but less difficult to build up to 3. Then building up to 6 miles was a lot easier than building up to 3. After running 6 miles pretty regularly, running 10 doesn't take much more than that. I can't comment beyond 10 because that's the most I've ever run.

[Trialbyfire]

Meaplus3, if you're just starting out with running, see if you can't find a proper running track with artificial turf with give, rather than running on pavement or cement. Even with the best running shoes, you'll need to build up your muscles and technique sufficiently, so you don't end up with shin splints or worse yet, affect joints.

 

Btw, I detest running so honestly would rather discourage you from doing it but instead, will give you what I do, when forced to do it!

[Jilly Bean]

I am a former competitive triathlete, so running is my thing. After a brief hiatus of 6 weeks, I am happily back to it!

 

I cannot run on a treadmill. I can only run outdoors. On pavement. And if I am running in elements like snow and rain, so much the happier.

 

You will find running advice from all levels of runners, so I won't even advise you on what you should and shouldn't do as far as where, when, etc. Your body will ultimately tell you what it likes. But, educate yourself on some good running websites. I can only share with you what works for ME, which may not mesh for you.

 

AND, for sure - invest in a quality sports bra. I wear two at a time. Your boobs will thank you one day for that. Knees will repair, boobs don't. I wear a Champion sports bra that has an underwire. Love it, as it comes in specific band and cup sizes, so its a great fit.

 

BUT, TB is correct - shoes are pricey - mine are over $100. WORTH it. I get a good 600 miles from them. Saucony. Great shoe for ME, as they fit for a wider foot. Your foot may like another fit.

 

But get a great pair of running socks. Mine are so thick, it really adds a nice extra cushion layer.

 

Hopefully, you will find it addicting!

[norajane]

I agree with others who said to go to a running store to have shoes recommended for you. Don't go the cheap route with those either. Expect to spend at least $100. You get what you pay for and your knees will thank you later.

 

I disagree with the interval method of alternating running and walking. It may be a personal thing but I find it much harder to run again after stopping to walk.

 

Start out SLOW. Always be running even if it's a very slow jog. Build up to 1 mile first then increase from there.

 

Totally agree!

 

My favorite running shoes have always been New Balance.

AND, for sure - invest in a quality sports bra. I wear two at a time. Your boobs will thank you one day for that. Knees will repair, boobs don't. I wear a Champion sports bra that has an underwire. Love it, as it comes in specific band and cup sizes, so its a great fit.

 

Totally agree with this, too. If you're at all larger on top, two sports bras work better than one. I would typically wear an underwire sports bra underneath along with a basic boob-flattening sports bra over it. Your breast tissue is very delicate and the last thing you want is to have them bouncing all over the place for 30 minutes to an hour.

 

Also, give some thought to your outerwear as well. Cotton t-shirts SUCK as running gear, especially in warm/hot weather because you will sweat and the cotton will just get heavy as it gets wetter. They have a lot of fabrics that wick the moisture away from your body, and you stay cooler and the shirt does not get heavy. The people at the running store can help you find the right fabrics.

 

You also want to stay visible if you will run in the later evenings - there are a lot of clothes that have reflective stripes or markings, so that will help, as well as getting lighter colored tops and shorts.

 

I'm not a big fan of treadmill running as it really bores me, but it does save your knees since it's bouncier than pavement and can be done indoors when the weather's bad.

[johan]

The best method to start out is to alternate walking and running. I'd go for 30 minutes at first. Run 5/walk 5 or something like that. If you don't yet have the fitness, you can't run slow enough to make it easy. But you can run slow enough to pound on your feet and joints with a pointless up-and-down movement. If you aren't going much faster than a walk, then just walk.

 

When you do run, try to run without pounding the ground. If you're making any more noise than a light scuffing sound with each step, then try to lighten up. This is a matter of muscle tone, technique and endurance. If you're beating the ground, then you're also beating your feet and joints.

 

Shoes become a matter of preference. But no matter which kind you buy, I wouldn't accept the insole that comes with them. They might as well just put a piece of cardboard in there. Spend the money and get a better insert. They all require trimming.

 

People usually only think about shoes, and don't realize that socks are nearly as critical. The best socks I've found are Wright Socks. They are 2-layered to prevent blisters, and they work. I can run in those for miles on hard terrain, even long descents, and have no problems.

 

I've never tried thick socks, but I'd personally stay away from them. You want socks that are able to get moisture away from your feet. And the last thing you want is to have your feet heat up. Hot sweaty feet equate to blisters. If you buy good shoes, and if you develop good technique, then there's no need to try to get more cushion via your socks. They aren't there for that.

 

Also, TBF, brought up a good point. The surface you run on is important. I'd choose trails over anything else. If not those, then I'd look for a nice dirt path. And if that is not available, then I'd run on the street. And I'd avoid the sidewalk as much as possible. Concrete is the least forgiving surface of all. (Don't go overboard and try to run on grass or turf. Those absorb too much of your energy.)

[Meaplus3]

Thank you all for the info. I have read through all your posts, however I am not talented enough to multi quote them all.

 

So many of you have mentioned good socks. This is one thing I never even thought about and beign that I have been a figure skater for many years, I should know that I have a problem with sweaty feet and blisters. Most times when I skate, I have to wear footless tights. So, I will indeed look into the best socks on the market. I did end up finding a sports bra.. that fits well..so now I'm onto shoes next. I have owned a pair of New Balance for walking..So I'm going to check and see what they have for running.

 

I really appreciate all the feed back of where to run, what types of grounds to run on and how to build up my endurance. I'm very excited about this new form of excercise even if I do end up with a shin splint or two.

 

AP:)

[Jilly Bean]

Shin splints in the beginning are almost unavoidable. It's like a dancer who needs to build up calluses on their feet. But, there are great stretches to minimize them, and they do disappear as your legs get stronger.

 

Keep us posted! Maybe you'll be marathoning soon...

 

Oh, and the most IMPORTANT thing - having the ipod loaded with good tunes.

[Meaplus3]

Shin splints in the beginning are almost unavoidable. It's like a dancer who needs to build up calluses on their feet. But, there are great stretches to minimize them, and they do disappear as your legs get stronger.

 

Keep us posted! Maybe you'll be marathoning soon...

 

Oh, and the most IMPORTANT thing - having the ipod loaded with good tunes.

 

Thanks Jilly your such a sweetie.

 

I'm off to buy my sneakers today and then plan my running course. With any luck I can get started tomarrow morning. I will keep everyone posted.

 

AP:)

[sunshinegirl]

Do you have any idea if you have a "normal" stride? I over-pronate, which means my feet rotate a bit inward toward each other. I therefore have to wear running shoes with "stabilization control"; else I get shin splints, blisters, etc. Talk to someone at the shoe store, they can help you determine what kind of shoe will be best for you.

[Meaplus3]

Do you have any idea if you have a "normal" stride? I over-pronate, which means my feet rotate a bit inward toward each other. I therefore have to wear running shoes with "stabilization control"; else I get shin splints, blisters, etc. Talk to someone at the shoe store, they can help you determine what kind of shoe will be best for you.

 

That's a good question, I have NO idea. I will ask someone in the sporting goods store. Thanks Sunshinegirl.

 

AP:)

[Ariadne]

You people make everything so complicated.

 

Just run already.

 

Is not rocket science...