Running fool!

February 7, 2007 7:45 AM

I've started running recently although I know nothing about it...help!

I've started working out again, push-ups, sit-ups, and more of a cardio program designed for weight loss exercise.

I've purchased running shoes which, for the few runs I've taken, have been excellent. The problem is I don't know ANYTHING about running. In high school I did sprints and the like for football training, but even most of that knowledge has kind of left me.

So far my current goal is to run 2-3x a week for about 10-15 minutes nonstop. I'm trying to break my body into the routine slowly. I've done ellipticle machines before but I feel like it's too low impact for me to really burn any calories. I've been substituting protein/fruit shakes for breakfasts and eating leaner and healthier foods.

I've searched high and low and I can't seem to find beginner running programs. Should I just straight run? Should I alternate quick jogging with a slower quick walk period?

Running veterans out there, help me out. Give me a primer and some good resources so that I can get off on the right foot!

posted by PetiePal to health & fitness (32 comments total)

The New Runners section at coolrunning.com is your friend. Their couch-to-5k program would probably be especially useful for you. It turned me into a runner about this time last year.
posted by vytae at 7:57 AM on February 7, 2007

You might also find some of the information in this thread useful, even though the question is somewhat different.
posted by vytae at 7:58 AM on February 7, 2007

Cool running has great forums and information for the beginning runner.
posted by gaspode at 8:05 AM on February 7, 2007

Oh damn, I somehow missed vytae's post. Impressive considering it was the first one.
posted by gaspode at 8:05 AM on February 7, 2007

try to breath out only on your left foot strikes.. that helps prevent you getting a stich as it takes pressure of your liver and makes you think about your breathing too.
posted by complience at 8:08 AM on February 7, 2007 [1 favorite]

Cool running is an awesome program for newbies, as the others said. I've used that off and on, even before I got the proper equipment (shoes). The forums one that site are super-handy, too, for newbie recommendations. Also, there's some podcasts to go with their program.
posted by ick at 8:11 AM on February 7, 2007

Had some basic track training in high school / college, but never ran very seriously til after school. I currently run 6-8 miles a day when time permits, and its fairly comfortable. So, essentially I went the self-taught route - here are some of the key tips I've picked up along the way (no matter how far / long you run):

Stretch. Jog for a couple minutes before the actual run to warm up, then stop and stretch out everything - legs, core, arms, neck, back, everything. You can find good stretching programs online. When you're nearing the end of your run, slow your pace down for a "warm-down," then end your workout with another nice long stretch. Hold each stretch a few seconds longer than you did the first time around.

Figure out whether you're right footed or left footed, then concentrate on exhaling on the opposite foot-fall. I'm right-footed, so I exhale when my left foot hits the ground. Helps prevent side stitches.

Focus on keeping your foot-falls in a straight line. Running down the center of the street and watching your feet fall on the paint stripe can help with this. Keeps you centered, lowers the impact on your body that you get when you're bouncing back and forth otherwise.

Drink more water. Then, drink more water. When you're done, have some more water.

Most runners find a huge physical/mental barrier around the 3 mile mark. Takes work to break through this, but once you do so on a regular basis, you'll find fewer and fewer bounds to your running capabilities.

And don't skimp when it comes to running shoes. Find a good store where the clerks can analyze your old sneaks and recommend a new pair that fits your running style / physical structure best. Pony up the extra dollars, your knees will thank you.
posted by allkindsoftime at 8:12 AM on February 7, 2007 [4 favorites]

Noob runner here too. I hope the OP doesn't mind me asking for clarification, I'm sure it'll help them too.

Anyone care to explain a little more on the exhale on the opposite/left foot to prevent stitches thing? Is it improving the movement of the diaphragm somehow or is it about timing/equalising your breathing better?
posted by Ness at 8:31 AM on February 7, 2007

I Nth couch to 5k. One thing that's great about the program is that you can do it by time or by distance. I enjoyed doing it by time, because I could vary my route.
Try to keep your shoulders relaxed, and try not to bounce up and down much when you run.
posted by Sprout the Vulgarian at 9:00 AM on February 7, 2007

I second the Couch to 5k Running Plan at Cool Running, which also turned me into a runner.

Until, that is, my overpronation and the like lead to an injury in November. I just got a set of custom orthotics and still have to wait a few more weeks to start running again...right back at square one. Some running stores (the good ones) will have someone who can watch your run and give you some pointers on form. I would recommend that.
posted by bibbit at 9:03 AM on February 7, 2007 [1 favorite]

If you're running three times per week you can increase the run by 10% each week. Don't increase more than 10%. Don't worry about speed or distance right now; just think in terms of how long you're running vs how long you're walking (most formal running programs will have you alternate running and walk breaks starting from 1:1 and increasing to 10:1.)

Once you're running 5k (which is most likely about 10:1 x 3) you can stay there a while and get comfortable and work on your pace. Then I recommend doing a race -- it's the best part of running!
posted by loiseau at 9:27 AM on February 7, 2007

I've done ellipticle machines before but I feel like it's too low impact for me to really burn any calories.

Well, exercising on an elliptical machine does burn calories, just not as much as running (but more than, say, a stationary bike). It is possible to burn as many calories as you could possibly want with an elliptical -- it just takes longer.
posted by pardonyou? at 9:28 AM on February 7, 2007

I found Bob Glover's "The Competitive Runner's Handbook" very useful. Don't be too put off by the title if you do not currently feel that you are a "competitive runner" - he covers everything from easy paced 5K training upwards.
posted by rongorongo at 9:45 AM on February 7, 2007

I've never, ever, heard of the breathing techniques suggested here, and would NOT recommend them. Nor would I start out a running program by paying much attention to how you run. Most people are reasonably efficient runners, and you can definitely do more harm than good by trying to monkey with stuff when you're starting. What you want is to develop a fluid, natural style that allows your body to take into account it's own quirks. You can increase efficiency by doing speed work, which is a way to push your body to find it's own way more easily, without fucking with the way you plant your feet etc.

Anything you do to mess about with your natural form has as great a likelihood of degrading your running as it does of improving your running. If it ain't broke, don't fix it.

The basic rules of running are pretty simple:

Most runs should be at a pace that is comfortable for conversation, without being so slow that you aren't working. (65-75% perceived effort)

Up to 10% of your weekly mileage can be devoted to speed work, where you run fast in intervals on the track, or just for selected portions of your regular runs. Speed work is valuable because it makes you stronger, more efficient, and gives you something to work on. It's also fun, and setting aside time for speedwork helps prevent overuse injuries that can come if you run too fast consistently. (80-95% perceived effort, graduated by distance)

Go easy after a hard day.

You can increase your mileage roughly 10% per week pretty safely.

If you want to run long, run long. A bunch of 5 mile runs will prepare you less well for a 10 miler than will a couple of 8 mile runs. People training for distance running typically include one long run a week in their schedule.

Those simple rules will get you through any distance from a 5k to a 100 miler.
posted by OmieWise at 9:59 AM on February 7, 2007

I've done ellipticle machines before but I feel like it's too low impact for me to really burn any calories.

You'll definitely burn calories with an elliptical trainer; you just won't develop the muscles in your legs the way that you would if you were running. Running is a weight-bearing exercise; elliptical training isn't.
posted by jason's_planet at 10:04 AM on February 7, 2007

I made bad decisions when trying to go back to running a couple years ago, which led to chronic knee pains, plantar fascitis, etc etc etc. Advice people are giving seem to be pretty good; all I can say is, don't try too hard -- the time loss, and the loss of motivation due to, an injury can be extremely difficult to overcome.

Another thing, don't run on hard surfaces like concrete unless you absolutely have to.
posted by Muu at 10:13 AM on February 7, 2007

I've never, ever, heard of the breathing techniques suggested here, and would NOT recommend them. Nor would I start out a running program by paying much attention to how you run. Most people are reasonably efficient runners, and you can definitely do more harm than good by trying to monkey with stuff when you're starting.

Omiewise, do you get side stitches? I get terrible ones, and they are the number one reason I end up stop running and start walking instead. And walking is boring, so I stop doing that, too.

The breathing thing that I think people are talking about is referenced here. Here's the main point:

". . . the best treatment of the side stitch is to prevent its occurrence altogether. There are several recommendations on how to accomplish this:

· Focus on the pairing of your gait and your breathing. Most runners breath every two to four steps and do so when one particular foot strikes the ground. Those who exhale when their right foot strikes tend to be most at risk of developing a side stitch. As the liver is dropping secondary to the force of the right foot hitting the ground, the diaphragm is simultaneously rising with exhalation. The result may be excess stress on the ligaments, causing more pain. By modifying your technique to exhale when the left foot strikes the ground you may be able to prevent the stitch.
· Pacing is very important. Ensure that you start slow and warm-up appropriately prior to pushing the pace.
· Side stitch is more common when running after eating. Allow two hours after eating to ensure that the stomach is empty before you run.
· Deep breathing with forceful exhalation may help.
· Ensure adequate hydration."

Personally, I try to run and breathe as naturally and unconsciously as possible, and if/when I feel a side stitch coming on, I then consciously coordinate my footfalls with my breathing. The stitches go away instantly.
posted by peep at 10:32 AM on February 7, 2007 [3 favorites]

What is a "stitch" in this context? A cramp?
posted by elwoodwiles at 10:50 AM on February 7, 2007

peep writes "Omiewise, do you get side stitches?"

No. I didn't mean any disrespect, but I hang out with a lot of runners who run a lot of miles, and in all the conversations and arguments about technique, I'd never heard of this. It's a crowd of long distance runners, too, who are constantly eating as they run, which, by the quoted stuff, would seem to facilitate side-stitches.

It's good to know this works, though.

allkindsoftime writes "Drink more water. Then, drink more water. When you're done, have some more water."

And I should have mentioned this before, and I don't mean to pick on anybody, but this is actually bad advice. There are significantly greater risks (hyponatremia, coma and death) associated with over-drinking on short runs than with not drinking at all (minor dehydration).
posted by OmieWise at 10:53 AM on February 7, 2007

Personally I only get side-aches (apparently called "stitches" by everyone else in the world) if my breathing is too shallow, which usually means I'm running too fast and working too hard. The best remedy I've found is to slow down to a more comfortable pace and force myself to take deep, slow breaths, regardless of which foot is hitting as I breathe. YMMV, obviously.
posted by vytae at 11:38 AM on February 7, 2007

A lot of this is nicely referenced here but I'll just add to the advice:

+Obviously, STRETCH STRETCH STRETCH. Hamstrings are usually the main problem area.

+Start slow and get faster. One of the hardest things to do is start fast, slow down, then try to go back up. It will be much more rewarding if your home stretch is your fastest, no matter how slow you have to start.

+Run with someone. Chat for the first half or two-thirds, then kick it in.

+You don't want your arms to "cross over" or get too high. Think about having the pads of your wrists graze your outside hip as you bring your arm back, then don't go across your chest.

+Keep your hands relaxed. I pretend I'm holding a potato chip between my thumb and middle finger; get too tense and it'll break!

+I don't know exactly how to describe this, but when I'm running best, I feel as if I'm leaning from my ankles - my whole body is leaning forward, not straining - and I'm letting momentum and gravity do much of the work for me. When I'm running poorly, I feel as if I'm leaning from my waist or even worse stretching out with my neck. Not sure how to put this more clearly, but I find that just thinking "ankle lean" helps my form.

+If you want to include intervals of faster speeds, you can just run mailboxes or trees ("okay, I'm going to spring from that mailbox to the third mailbox past it") but you should get used to just knocking out a nice long run first. Again, if you do a sprint, get really tired, and have to slow way down, it's just going to lead to frustration. If you have hills nearby, you can throw in a few of those at the end of your run.

Good luck. And stretch!
posted by jtajta at 11:47 AM on February 7, 2007

And I should have mentioned this before, and I don't mean to pick on anybody, but this is actually bad advice. There are significantly greater risks (hyponatremia, coma and death) associated with over-drinking on short runs than with not drinking at all (minor dehydration).

K first off, I kinda figured someone would come in and try to debunk everything I said (you forgot to tell me I'm an idiot for stretching, btw). So allow me to point out that I was doling "tips" that have worked for me, along the way.

Maybe your tips work better for you, but everything I've said are things that I've employed that work for me - make my running experience better. YMMV.

And as to the water thing, I'm sorry I wasn't clear enough for you, but I meant in general. Most people don't drink enough water as it is. Of course you shouldn't go on a water binge before a short run. You also should avoid running in traffic.
posted by allkindsoftime at 11:48 AM on February 7, 2007

Look, I'm really not trying to pick on you, but you weren't just "not clear enough for [me]," you seem to actually advise doing something dangerous.

This:
"Drink more water. Then, drink more water. When you're done, have some more water."

and this:
"Of course you shouldn't go on a water binge before a short run."

say very different thing. The first is a recipe for hyponatremia, the second is the kind of measured advice you left out of the first comment.
posted by OmieWise at 11:56 AM on February 7, 2007

If you can afford it, I'm really enjoying the Nike+ iPod system. And then you can join us in the next MeFi Challenge!
posted by web-goddess at 12:40 PM on February 7, 2007

When I feel a stich (stitch?) coming on, I focus on breathing from down in my belly rather than up in my chest. Feels like I'm pushing my gut out as I pull air into my lungs. Intensifies the stich for a breath or two, but soon enough, it's gone.
posted by notyou at 12:47 PM on February 7, 2007

Which I was winning as of last night! (First time I've ever been in first place in any kind of running event.)

My advice is just to run. With good shoes and synthetic socks.
posted by pyjammy at 1:01 PM on February 7, 2007

Stretching is not necessary. In fact, it is a waste of time.

It is something people think they must do to prevent injury.

I never stretch and have no problems. Your muscles, tendons etc. do not need to be stretched or worked beforehand.

Did cavemen know about stretching? I think not. Why are we any different, save for having irrational fear of what might happen if we didn't stretch?

This will explain it better. Have fun.
posted by wfc123 at 5:34 PM on February 7, 2007

This list of 100 tips for beginning runners might be helpful, and though I haven't run a race yet, I've found Hal Higdon's website useful in planning out a training schedule.
posted by shoseph at 7:54 PM on February 7, 2007

The breathing thing doesn't work for me. Doing sit-ups before I run does. Somehow it keeps the guts in better? Who knows.
posted by unknowncommand at 7:58 AM on February 8, 2007

wfc123: "Stretching is not necessary. In fact, it is a waste of time."

Hoo boy. Tell that to my legs last March. I forgot to stretch after a 5k (was too busy heading for the beer line) and I could barely walk for several days afterward. It was terrible. I don't stretch before, but I always always always stretch afterward.
posted by loiseau at 11:33 AM on February 8, 2007

Okay, this is really not true. Yes, passive stretching before-hand is pretty useless, but NO ONE says that stretching after working out is not helpful. If you really want to do it right, an active warm-up (3min run, high knees, butt kicks, frankenstein walks, so forth) is the way to go, then a nice long stretch (working from larger muscle groups to smaller) after your run. This will help flexibility - which is key to power - and push lactic acid out of your muscles.

The link to the article that wfc123 claims will explain it all is "not found." Exactly.

The fact that you "never stretch and never have problems" doesn't make you right - it makes you lucky. And the cavemen? They didn't sit at their desk all day reading MetaFilter.
posted by jtajta at 12:57 PM on February 8, 2007

jtajta writes "NO ONE says that stretching after working out is not helpful."

That's just not true. This is something hotly debated in running circles. Many, many competitive runners don't stretch. The evidence for stretching as an injury-preventative is not there.

From The Clinical Journal of Sports Medicine:
"Conclusion: Limited evidence showed stretching had no effect in reducing injuries."

There are other reasons to stretch, including flexibility, which may be good reasons to pursue it, but those who suggest stretching often do so as if it's a necessary part of a running program, usually with some impact on injury-risk.

In addition to the reference above you can check the latest edition of Noakes's masterful book, The Lore of Running. Page 752 (search inside) lists several studies that discount the myth that stretching helps people to avoid injury, stating: "However, insufficient stretching has not been found to be a risk factor for injury. In fact, injured runners were those who stretched for longer before running."

Stretching is good for some things, but it does not appear, according to scientific study (versus anecdote and myth) to prevent injury when used (even properly warmed up) prior to exercise. There are other ways, and other reasons, to stretch, but it's largely a matter of choice, with the scientific evidence suggesting that the choice not to stretch before running is the less risky.
posted by OmieWise at 1:23 PM on February 8, 2007