Running (Give Advice to a Noob)

practice, practice, practice. Just run Forrest run and then get back at it tomorrow and you will gradually get a little bit better each time.

 

Don't stop running, if you feel like you need to stop slow down the pace, but don't stop moving, at worst slow to walking for a few metres than start jogging again.

The key to running is pushing yourself as much as you can.

I used to be a competitive runner, and races were excruciatingly painful.

 

I agree with Canada shit dude I was 250lbs starting walking a half mile a day to a mile then a jog it took me almost a week to be able to run. I now run about 3 miles a day I wish I had more time. You need some good running shoes the will to keep going I had shin splints for the first 2 weeks everynight. I turn on music I prefer bigggie while I run why I don't know. Just music I can jam to really keeps your mind off that your running. Posture is also important look up how to have a good running form it really helps. Most people run wrong if that makes sense.

 

I also forgot to mention, don't run on concrete if you don't have to. It really wears down your knees, especially over time. Running on dirt, grass, sand, etc is a lot more forgiving. That why I prefer to swimming, rowing, bike and elliptical.

 

Run OUTSIDE. This is absolutely vital. I was thinking about this during my run today. Running on a treadmill is really not a good neural preparation for running outside. It will get all your limbs moving, but you never have to generate the necessary force to pull and push yourself along the ground. Running uphill on a treadmill, for example, will make you move your legs higher, but it won't make you feel the added resistance of pulling yourself uphill nearly as much as running up a real hill would. As with most things, the best way to get good at this is to do it. You can build up with intervals of walking and running. Like 5 minutes of running and 5 minutes of walking for 40 minutes total would be a sample workout. Then the next week you could do 6 minutes of running and 4 minutes of walking. Then 7 minutes of running and 3 of walking. You get the point.

 

your body will naturally find the easiest way to perform an exersize.
so get off the treadmill as your leg muscles will adapt to the easiest way to perform on it.
once your outside keep all your muscles as loose as you can whilst running and your muscles will find the easiest way for you to perform.
try and beat some times you set yourself and dont sicken yourself from doing too much too fast.

 

I never thought about that. It makes sense though. Running on a treadmill is more like jumping up and down while the tread turns underneath you. But I mean you still sweat and get a good workout after running on a treadmill so I mean maybe the difference is very small. I would like to see a study done on this or some evidence of some sort.

 

I think the difference is small as it relates to cardiovascular performance, but it is huge in terms of neuromuscular coordination and strength. This is my biased hypothesis though.

 

Run like fuck and dont stop.

I used to do track and they put us through hell. But it was a good experience overall and made us damn good at running...

God they made us do so many laps lol... And stair sets... good times.

If your going for distance you just have to get a good jogging pace and keep at it, so youll be able to last the distance you need to go. If you do this often it will eventually get easier and easier. But its all about pushin yourself as much as you can.

You might wanna get a good breathing pattern down too. Ive always found that helpful.

 

breath in the nose and out the mouth, keep it normal as possible, if you let it get out of control, it gets out of control.

stand up straight and tall like someone has a string tied to the top of your skull and is trying to pick you up. flex your abs and glutes to bring your hips forward (dont lean back to make this happen).

now this is the easiest yet most crucial part, fall... when you reach a point that you are super uncomfortable pick up one knee like you were jogging in place bringing your knees up really high, just dont worry about getting your knees high. you just need to do the same motion. now when you reach that fall point bring your foot down, STRAIGHT DOWN towards the ground, dont reach out in front of your fall. just fall and catch, fall and catch, fall and catch. you should be in continuous free fall during a long run, dont lean to far forward but, just enough to keep falling.

to run faster you do a heel drive, activate your glutes and push from your ham strings to spring along the ground. to sprint you do this and move your legs faster, do not STRIDE.

running is a horizontal motion, not an up and down motion. your feet should make very little noise, if anything it should sound like a "tac" and not a "thud".

you will go longer, faster and without tiring as much. the human species is built to run but shoes make us do dumb shit like heel strike and not receive the ground properly.

my honest advice? run barefoot in grass, work your way up VERY slowly. i mean like run a few hundred yards and then walk a mile instead of running a mile like that. you need to let the muscles in your feet come back to full strength.

 

Stopping the smoke for a while might help

 

in which case barefoot exercises should be utilized to their full potential. imagine how numb to the world you would be if you were gloves all the time.

thick gloves with hard rubber soles. get some thin sole shoes so you can feel little pebbles under your feet, then practice running like i explained in my post.

there is no need for shin splints, stress fractures or the like. it is a VERY new plague on runners. people in the early 1900's wore leather running shoes and ran almost as fast (in some cases) faster than the runners of today.

shoes have nothing to do with the equation, if you accept evolution i think that alone makes my point.

 

I hate running. I mean I absolutely hate it. You wanna know why, because I suck at it. And I run 7 minute miles. You definitely want a good pair of runming shoes and replace them every 6 months or so. When you running you have to control your breath. I take 3 strides per inhale/exhale. That works for me and I keep that pace. You will have to find your pace but thats a good starting point. Run on a soft track or grass if possible, because like what has been previously said, concrete is bad for the knees/shins un the long run. Running is all mental. So find some music that you can keep a good pace to and just check out. Your brain is along for the ride. Your starting pace should be a slow to moderate jog. You should be able to chat with a buddy when you jog. Although, its good to break up your pace with some sprints too. Either from telephone pole to telephone pole or block to block. Which ever works for you. You're just starting out so dont go killing yourself out there.

 

Running on a treadmill is like running slightly downhill on a regular surface. Because the belt is pulling out from underneath you, you have negative resistance; whereas on stable ground, you're propelling yourself forward (as Russia said). Supposedly running at an incline of 1% makes it more comparable to running outside, although of course they'll never be exactly the same. Most treadmills come with variable pre-sets, though; so maybe you should look into using those, if for nothing more than to prepare yourself for the variability of running outside.

Edited to add: I noticed someone said to breathe in through your nose and out through your mouth. If that's what works for you, go for it. However, if you're really going to push yourself, you're supposed to breathe in through both your mouth and your nose, to ensure you're getting enough oxygen. Also, another side note, breathe with your belly (your diaphragm), not your chest. This is actually harder than it sounds. However, it ensures maximum oxygen intake, so it's worth the practice.

 

I run 15-20 miles a week now, and bike 30-40 miles a week, among other things. I've run a few marathons and half marathons. When I started running, I couldn't run 1/4 mile. I'd run as far as I could, then give up and walk until I felt okay again, then I'd run until I was dying, then walk again, and do this for 2-3 miles. I did that for a couple of months, before I could run for 2-3 miles nonstop. Run for a while, walk until you are rested, then run again. Do this for 2 or 3 miles for a couple of months.

And if you REALLY don't like running - then don't do it. Why do something that you hate? I really like running an cycling. I do them a lot. I hate swimming, so I don't do that at all.

That's the key to sticking with exercise - finding something that you enjoy doing. You won't do it if you don't enjoy it.