Alexandra Norrskèn (N.S.) (lantichristo) wrote,
Alexandra Norrskèn (N.S.)
lantichristo

running

Ok I am taking up running for real this time and I decided not to take tips from friends that run because most - if not all - of them started running the wrong way and their false tips might lead to injury.
I decided to look for tips on more reliable sources and here is what I came up with. A series of vital questions and answers and a few tips I chose out of a 100 tips list.


Here we go


Question: How fast should I be running?
Answer: You should be able to comfortably carry on a conversation and you should not be out of breath. This is, for some people, a hard guideline to follow because they feel as though they are running too slow. If that’s you, please remember that in the beginning part of your running career it’s vital that you focus on a pace that is comfortable. Why? Because, without getting into the science of it, running too fast too early does not build the proper cardiovascular improvements you need to be a successful runner. So, take your time and enjoy yourself!


Question: How often should I run?

Answer: For beginners, I recommend three or four days a week. I also recommend alternating between running and rest days. This will give your body time to recover and adapt to the stresses you’re giving it.


Question: How far should my runs be?

Answer: I intentionally avoid mentioning distance in this plan because if you focus on distance, you’ll likely also start focusing on speed. In the beginning, you should avoid an emphasis on speed because too fast too soon can lead to injury.

Question: Should I stretch?
Answer: Only a few years ago, the answer from just about anyone you asked would have been an absolute "yes!". But more recent research has been telling us other things:

  1. Stretching before running may actually be bad for you. It may lead to injury.
  2. It is better to warm up slowly (e.g. by starting out walking) than to stretch before you run.
  3. Stretching after five minutes of easy running is more advisable than stretching before running.
  4. Stretching after you run is always a good thing.
  5. Doing stretching as a standalone activity (e.g. taking up Yoga) can be extremely beneficial to runners.

Complete Running Network has got more great information on stretching here and here.

Question: How do I know if I’m running correctly?
Answer: This is a wise, common question among beginners. Unfortunately the answers are often not as good as the question. Beginners are often told to run in a manner that feels "natural". I have a very different opinion. I believe that, for many of us, "natural" doesn’t always mean correct. If you doubt this, ask yourself why it is often said that 50 to 60% of runners are injured every year (please don’t ask me to quote sources!).

In the past, many experts told runners to land on their heels and roll forward toward their toes. As I see it, the problem with landing on your heels is that it means your foot is landing ahead of your body - your feet are acting like brakes. And this, in my opinion, can lead to all kinds of problems.

Thankfully, I am noticing many sources on the web starting to convey a different message - that landing on our mid/forefoot is the way humans are supposed to land. I recommend you check out the Pose Method of Running and ChiRunning - two methods that teach similar ideas. I have personally had a great deal of success using the Pose Method.

You may also want to spend some time reading up on barefoot running. Finally, you might ask yourself why most of the top distance runners on the planet do not land on their heels.

My long-winded answer is over but I’d like to leave you with two messages. First, that this is the time to figure out how to run correctly. After the beginner part of your running career, it is more difficult to change how you run. Second, that you should research this question until you are satisfied you have the right answer. You might start with searches on running form, running technique, or running mechanics. Good luck!

Question: Should I change how I eat now that I’m running?
Answer: For beginning runners running under an hour a day, nutrition is not a big issue. You really do not need to add anything special to your diet. That said, if your nutritional habits were poor before you started running, this is a good time to fix them. Water is a runner’s best friend. Drink water before and after you run.

Question: I am taking up running to lose weight - how much can I expect to lose?
Answer: Ahhh, the age-old question. There are many factors to consider. I could/should write a book (hmmm…). For now, here are a few things for you to think about:

  1. Running is at the top of the list of activities for the number of calories it burns so you’ve made a good choice including it in your weight loss strategy.
  2. Many runners don’t lose weight because they reward themselves for running by eating more or binging. So, rewards are sometimes not very rewarding in the long term.
  3. While you are likely to lose weight running 30 or so minutes three times a week, more pronounced weight loss usually doesn’t happen until you are running more frequently and for longer durations. The message: Stick it through as a beginner and you’ll reap the benefits in much greater quantity for the rest of your running career.


Ok and these here are the 18 tips out  of a 100 that I actually found useful. The rest 82 were complimentary but not vital in my opinion


34. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

35. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).

44. When trail running don’t forget the bug spray.

47. Put some BodyGlide between your toes on long runs.

48. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.

49. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.

51. Do not use the hot tub after a race. It will increase inflammation and hinder healing.

63. Always carry I.D. because you just never know.

64. Try shoes on in the afternoon when your feet are bigger.

66. Buy yourself some actual running shoes from an actual running store because running in junk "sneakers" will destroy your feet and your legs.

77. There’s no shame in walking.

81. It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).

82. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.

87. Do abdominal breathing to get rid of side cramps or "stitches."

93. Dress as if it is 10 degrees warmer than the temperature on the thermometer.

94. Wear sunscreen and a hat when the sun is beating down—even in winter.

97. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.

100. For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.


And this is a nice schedule I’ll print and stick on my fridge :)

Takes you from ground zero to running 45 minutes using a one minute walk, 10 minute run program. Stage one will get most people ready for a 5k race.

Week

Walk Minutes

Run Minutes

Repetitions

Total Minutes

1

1

1

7

14

2

1

2

5

15

3

1

3

4

16

4

1

4

4

20

5

1

5

4

24

6

1

6

4

28

7

1

7

4

32

8

1

8

4

36

9

1

9

4

40

10

1

10

4

44

 

 

 

 

 

 

 

 










The walk/run method I based this schedule on is common among many running programs. Walk/run is probably most well known in Jeff Galloway’s program in the U.S. and in Running Room programs in Canada.







This was my source:

http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/



Over and out.
Tags: running
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