Learning how to run...

[findingnemo]

How do I begin running? Apart from a 3 month break which ends now, I've been a gym rat going 6 days a week for aerobics classes and weight training. I started walking 4.5 to 6 miles a day, 4 days a week depending on my early morning schedule in January this year. I love walking. If I could, I'd walk everyday, all day long. Now I need to increase the number of miles I cover in a reasonable period of time. So I want to run and reduce gym time. I'm fed up with going to the gym. During my walks I tried to run and encountered a couple of problems:

 

1. My big toe nail turned black and fell out. It was painful!!! I have been advised to buy new sneakers a size larger. I hope that works. I don't relish losing any more nails.

 

2. My boobs are large. I'm a 36DD. My sports bras are the regular ones you find at sports stores - Champion, La Senza Sports, etc. Running down hill is painful to say the least. There too much movement for my comfort. Any ideas?

 

3. My left knee quickly starts aching. I bought knee supports ( that elastic bandage like thingy) and it helps but it forces me to stop running and the pain continues for days. I can still walk, the pain is bearable.

 

Am I doing something wrong when I run? Any one with a simple guide on form and technique? Any solution for my boobs will be highly appreciated.

 

PS. I'm 5'6", 168.5 lbs and want to lose about 14 lbs.

[Afishwithabike]

People could give you general tips online and I hope they do, but if you have running clinics/running groups in your area, you'll get specific information that's more helpful because they'll be able to see you in person. Local athletic stores and running stores have fliers and information about upcoming coach based running clinics. A friend of mine used such a clinic to train for a triathlon. She learned her stride was too long and she needed to take shorter steps. That's something she wouldn't have learned online because someone needed to see her form when running.

[allina]

Good running shows are crucial. Go to a store that specializes in running shoes, not just a sporting goods store but a store where they will be able to look at your stride to see if you pronate or supinate. Depending on the way you place your feet they will be able to direct you to shoes with the right amount of support. Second, always buy running shoes a size larger than your regular shoes. Your toe nail fell off because it was hitting against the toe of your shoe, which was too tight. Running hills can also contribute to toenail issues, though this is mostly preventable.

 

Buy a sports bra with an under wire. You can also find this at running stores. I'm a 32-34/DD and I have run 2 half marathons, and am training for a full. I would not survive without a good, solid, under wire sports bra.

 

Make sure you stretch before you run. My favorite stretch is getting on my back and lifting my legs up to a 90 degree angle. I then flex and point my feet, alternating between pointing my feet inwards and outwards. I have found that this stretch has helped me avoid shin splints and knee issues. Stretching, good running shoes and not over doing it right away should help with any knee issues.

 

Good luck!

[Star Gazer]

1. Get fitted for good running shoes. Look for a Fleet Feet in your area.

 

2. Enell sports bras, while hideous, protect us larger breasted women like you wouldn't believe. I am a 34DD and run every other day, and the girls just don't budge in that bra.

 

3. Join a running/training group. Again, try Fleet Feet. They'll train anyone from a brand new 5k runner, to ultramarathoners (50-100 miles).

 

4. Stretching BEFORE you run is actually a very bad idea. Your muscles need to be adequately warmed up before stretching, so stretch afterward.

 

5. Focus on landing mid-foot, not on your toes or your heels. To do this, take smaller strides, and aim for a high cadence. Mid-foot, smaller strides will help prevent knee and shin issues, and you'll actually move faster because it takes less energy to make a little fast stride than a long medium one.

 

6. Allow for adequate rest time between running workouts. When you're just starting to run, don't run back-to-back. Run one day, and cross-train the next.

[findingnemo]

Wow. Thank you all for the advice.

 

I have read all sorts of beginner's advice on the net and found that it is very general.

 

Star, thanks for tips on sports bras. I live in Africa but travel a lot. I'll buy some on my next trip.

 

I wish someone had told me about shoe sizes before. Well, you run and learn. As for the clubs to join, we have some here. I'll join one of them if I can find one that runs in wee hours of the morning rather than evening.

[Lucky_One]

I always have heard that walking fast burned more calories than running, because it was harder to do. It is also far easier on your body. If you are having to wear a knee brace to run, then your knee is telling you something about the amount of strain you are putting it under.

 

Why are you wanting to do more miles?

[allina]

 

4. Stretching BEFORE you run is actually a very bad idea. Your muscles need to be adequately warmed up before stretching, so stretch afterward.

 

 

What?? I have to disagree with this. I cannot imagine not being nicely stretched out before a run, especially a long one. I've completed 2 half marathons and I know that all the marathoners and half marathoners stretched before. I've just never heard this before.

[xxoo]

What?? I have to disagree with this. I cannot imagine not being nicely stretched out before a run, especially a long one. I've completed 2 half marathons and I know that all the marathoners and half marathoners stretched before. I've just never heard this before.

 

I'm surprised you've never heard of this! It is a heated debate in running crowds I do know marathoners who don't stretch before running.

 

I think the current research shows no benefit or harm to stretching or not stretching before a run....so do what feels best to you.

[findingnemo]

I always have heard that walking fast burned more calories than running, because it was harder to do. It is also far easier on your body. If you are having to wear a knee brace to run, then your knee is telling you something about the amount of strain you are putting it under.

 

Why are you wanting to do more miles?

 

Normally I walk 7 kms in an hour and thought if I do more (by running), I could get fitter faster and reduce the time I spend in the gym. I think I'm walking pretty fast already although I don't do that funny walk that they do in walking marathons. Perhaps I should do try that. Speed walking.

 

You're right, walking fast and running burns almost the same calories from what I've read (same distance of course).

[findingnemo]

I'm surprised you've never heard of this! It is a heated debate in running crowds I do know marathoners who don't stretch before running.

 

I think the current research shows no benefit or harm to stretching or not stretching before a run....so do what feels best to you.

 

I think the new thinking is to walk as as a workout before running.

[norajane]

Buy a sports bra with an under wire. You can also find this at running stores. I'm a 32-34/DD and I have run 2 half marathons, and am training for a full. I would not survive without a good, solid, under wire sports bra.

 

Underwire sports bra. Then, over it, one of the smushie sports bras, the ones that give you mono-boob. The underwire bra supports, and the smush-bra holds your boobs in place so they don't bounce around too much. That's the only way I've managed it where it's comfortable for longer distances. It's just a bitch wrangling into them! But, that can count as warm-up!

 

I think the new thinking is to walk as as a workout before running.

 

Yes, I've heard that, too. For years, actually. The best way to warm up for any activity is to do that same activity, but slower (or with less weight, less resistance).

 

I've also heard that stretching afterwards can also be bad because you can easily over-stretch your muscles when they are warmed up already.

[xxoo]

The best way to warm up for any activity is to do that same activity, but slower (or with less weight, less resistance).

 

I start out at a slower pace, and then work up to a faster pace for the first mile.

[findingnemo]

Thanks norajane for the bra tip. I have lots of mono-bras (I call them uni-bras). I got them when I first shopped for workout clothes only to find them useless. Now at least I'll have a use for them!

 

I've been thinking about this speed walking thing. I really have a hard time with my knees, especially the left one. The other seems fine. It could be good to do some speed walking before I start running. What do you think?

 

I contacted a running club. Not sure how much of a club it is though. It seems like just a number of people getting together to run in the evenings. I prefer mornings. I get energized and I'm forced to sleep early and get enough sleep. Well, I've usually have a trainer with me anyway. If he doesn't know how to help me run, then I'll get another one.

[silvermane187]

Feet/knee problems probably have to do with your shoes and running technique. Get proper running shoes and look up videos/articles on how to land your feet when running. Landing heel first can lead to all sorts of leg problems. Don't push through any pain at first. It's your bodies way of telling you to stop before you hurt yourself. Start with a low mileage and pace. Look up the couch to 5k program.

[allina]

I'm surprised you've never heard of this! It is a heated debate in running crowds I do know marathoners who don't stretch before running.

 

I think the current research shows no benefit or harm to stretching or not stretching before a run....so do what feels best to you.

 

I have no idea why I haven't heard that I'm in no way an expert but I'm a pretty good runner and do around 30+ miles a week. I just can't imagine going without my pre and post run stretches!

 

Underwire sports bra. Then, over it, one of the smushie sports bras, the ones that give you mono-boob. The underwire bra supports, and the smush-bra holds your boobs in place so they don't bounce around too much.

 

 

Ok, I guess I'm being miss disagreeable here but I think that 2 sports bras are unnecessary and would get very annoying, especially on longer or competitive runs. One good bra should be just fine.

[Star Gazer]

I have no idea why I haven't heard that I'm in no way an expert but I'm a pretty good runner and do around 30+ miles a week. I just can't imagine going without my pre and post run stretches!

 

I'm running around 25/week right now with a half-marathon training group, and we have never stretched before a run. If it's a long run, we'll have the option of stopping after a 1-2 mile easy warm-up to stretch, and then keep going (but only a few even do this). But otherwise, we don't stretch until the end (post-run stretches are CRITICAL). It *is* hotly debated whether to stretch before running, but in my running community, stretching cold muscles (before running) is a big fat no-no, and all the "research" I've read and commentary from experts says stretching cold/before a run serves no benefit.

 

But if it works for you, keep doing it!

[Star Gazer]

Underwire sports bra. Then, over it, one of the smushie sports bras, the ones that give you mono-boob. The underwire bra supports, and the smush-bra holds your boobs in place so they don't bounce around too much. That's the only way I've managed it where it's comfortable for longer distances. It's just a bitch wrangling into them! But, that can count as warm-up!

 

Every big boobed woman should invest in an Enell sports bra. I'm telling you, the girls do. not. bounce. in that thing. It's like...a miracle.

[Citizen Erased]

Every big boobed woman should invest in an Enell sports bra. I'm telling you, the girls do. not. bounce. in that thing. It's like...a miracle.

Thanks for the tip. I've been doing what Nora described for years, no sports bra has ever done the trick 100%.

[findingnemo]

Screw running...take up biking..... Mountain biking is what I do....I'm getting quite good at it.

 

It's easier on the knees and it's more fun....IMO....yes though..it is more expensive....yo uneed a good bike.

 

My current is a Specialized Stumpjumper FSR comp...2,200 bucks, but man....she'll carv the berms like a mad whore with no dope in site.

 

Biking may be interesting. Mountains are quite far away though:laugh:. I live in a very hilly place but my worry would be our stupid drivers who have zero respect for life!

 

I tried to speed walk this morning. Weird! My trainer laughed so hard. He's not being mean. I think I just looked funny. Oh well, there's tomorrow.

[norajane]

Thanks for the tip. I've been doing what Nora described for years, no sports bra has ever done the trick 100%.

 

Oh, thank goodness. I was starting to feel like I had freakishly unmanageable breasts or something. :bunny:

 

Enell, you say, Star? I'll be looking into those...

[Star Gazer]

Thanks for the tip. I've been doing what Nora described for years, no sports bra has ever done the trick 100%.

 

It's not a pretty contraption, and at first feels a little bit like a torture device, but it WORKS. I'm a pretty full 34DD and wear a size 1 in the Enell. If you're confused about sizing, you can call them and they'll help you...or even make a custom made one if your sizing is off their charts.

 

So yeah, both you and NJ should get one.

[allina]

 

But if it works for you, keep doing it!

 

That's my plan, though it's always interesting to hear other opinions

[kellifaulkner]

I love to run! I taught myself to like it and have fun with it last year. This year I turned 40 and set a goal to run a half marathon which went well.

 

I read the issues you are having and I had all those same issues too when I began. Here is how I became a full runner and stopped using the gym...

 

* Have to have good shoes!! Those will be your only piece of equipment that you must maintain and make sure stay in good shape. They say to purchase a new pair every 3-6 months but the pair I have right now I have had for almost a year...way too long!

 

* The issue with your sports bra...I wear two to three. I put a cotton regular bra on and then place regular sports bras over it. I dont care what brand you buy, if you are bigger chested and have had children then you need that extra support! Plus, if you go long distances like I do then you will begin to rub really bad which hurts horribly! So I do this so no one moves anywhere!

 

* I have really bad knee issues and have had surgeries when I was 18 from all my years in gymnastics. Actually, the best thing to do is not wear a brace because you will end up hurting the other side of your body and cause bone spurs. If your shoes are not supporting you properly then your knees will hurt. Alot of times I will make sure I ice my knee in the evening just to give it some extra healing but once I made sure I had good shoes I didnt see anymore problems with my knees.

 

* When i started jogging I used to call it wogging. I started out walking a good distance and then jogging the same amount. I would go back and forth until one day my walking disappeared and I was jogging the whole way. Believe me, when you really get the hang of it you will be so addicted to the feeling you get when you hit your runners high. Nothing is better than that! The cool thing about it all is that you wont have to watch what you eat too much because you burn everything off like crazy!

 

Good luck and I hope my input helped some how?

 

God bless!