running

[Lisa]

I know we have a few runners on this board, so I hope they can help. I walk 3- 6 miles every other day. I have been adding short jogging spurts as tolerated. What is the best way to jog. I have heard so many strides to breaths, but honestly don't really know. I am doing a 5 k in May, and a half marathon in Oct, and I will most likely walk, but would at least try to run some of it. Any advice on shoes?

[abowls]

Go to a running store. Running shoes are very much personal preference and based on whatever inadequacies your gate may or may not have. My personal preference is currently Asics Gel Kayanos but I used to be addicted to the New Balance 1220,1221,1222... line. I find that proper shoes make a HUGE difference in how my knees hold up. Also, try to keep approximate track of the miles that you put on your shoes. Try not to exceed 500 miles/ pair.

As far as running. I know a lot of people that are just getting into it will run for a measured period of time (most commonly 6 minutes) and then walk for a minute and then run for 6 min. then walk for one minute. You could try some variation of that maybe 2 minutes and 1 minute and work up from there since you are just getting into it. If you have any trouble with motivation for distance runs you could look for a running group eventually. I find that I can run up to 10 miles by myself but more than that is a bit boring without company.

One more thing. If you are doing long run/walks either carry water or stash it along the way for yourself in advance. I used to hide full and sealed water or gatorade bottles along my route if I was running >60 min.

[Lisa]

I am in the very basics of running, as in I last about 1-2 minutes at a time. I can tell though each time I go out I can go longer. I am going out this week to get my gait measured and then shoes.

[Gwen]

I'm an uncommitted lifelong runner I pick it up and put it down depending on the weather and my joints! I ran year-round from the time I was about 11years old until age 22 competitively, so my legs are definitely not where they used to be! I usually start with the 2 minute jog-1 minute walk interval, for a total of 30 minutes, then build up the running segments from there. The surfaces you run on have a lot to do with how you feel the next day too! I run mostly on wooded trails and some asphalt trail. I like mixing it up a little because the woods runs are fun for the scenery, and asphalt trails tend to be more flat (less things to trip on...). Running on roads all the time wears you down quickly, but if you can mix and match different surfaces, I think it increases your running longevity.

Shoes are important too! I LOVE my Asics Gel Nimbus shoes. I have really flat feet, and tend to overpronate with ankles I've sprained many times and achy knees, so I need padding and stability. So far, these shoes have been so comfy! No blisters or breaking in needed. My last ones were really nice shoes too...guess I just have expensive taste! Asics 2170 series I think...they were also really nice, but don't have the same arch supports as the Gel Nimbus does. A great resource for all things running is www.runnersworld.com. I got the magazine growing up, and still use the website for workout ideas. They have great training programs depending on what your goals are.

I'm aiming for a 5K in spring and a half in the fall too...you're in Ohio...are you thinking the Towpath half and full?? Flat course, beautiful scenery along the surviving parts of the Ohio and Erie Canal! Do you have specific races you're aiming towards?

[Lisa]

I'm doing the Cap City 5 k, and the Columbus Marathon half. Depnding on how my joints do over the next couple months, I imagine I will walk most of the time. I just got a new knee in November, so I don't want to push it too hard, but my dr. said do whatever I want. I mainly do roads, because of the weather, but I like going to the metro parks and do the trails. Hills kick my butt!!!

[elizabeth_h]

Well, you are actually starting the right way even though you did not realize it. ;D New runners should gradually work running into a walk - commonly referred to as a run/walk system. There is a pretty established program for going from no running, to completing a 5k, and from there on to a half marathon - all starting with the run+walk. Basically you start out doing walk 4 run 1, and repeat 6 times for a total of 30 minutes. Then you gradually increase the run portion until you eventually do 10 running and one walking. There are a lot of variations on this theme, but the general gist is that you gradually introduce running. This helps your body adjust in both strength and cardio, and most importantly, prevents injury.

Runner's World magazine has a lot of good info, and they have a section for beginners on their on-line version. Take a look at this article, which has a suggested training program for beginners (or just peruse the beginners section). Have fun!
www.runnersworld.com/article/0,7120,s6-380-381-386-9397-0,00.html

ETA: Get RUNNING shoes. Can't stress that enough. Go to a store that does fitting for running shoes and get the proper ones chosen for you based on your foot shape and footfall pattern. Very important.

[sariditty]

you'll find a ton of good info and advice on how to get into running from a starter's standpoint as well as which training programs to follow for different race distances at www.halhigdon.com
definitely see a specialty running store to do a foot/gait check on you - i was in the wrong shoes a few years ago and nearly went crippled from them.
let me know if you have any more detailed questions once you look through the info on that site.....i have TONS of material i've put together for my runners. i'm leading a half marathon training group now - 10 weeks to go for us!

[Lisa]

Thank you for the websites. They both had a lot of good info. I am on the right track. I am out of shape, but I am working on it. I don't want to over do w/ my knees, but getting in better shape should help a lot. I have to take pain meds before working out, so hopefully I can get to the point I won't need the meds.

[intrepidfox]

I am a lifelong competitive runner, with the experience of coming back from weight gain and being badly out of shape due to health issues that prevented me from exercising.

I used to have knee pain and shin splints when I ran long distances, especially when I was carrying more weight (I've lost 50 or 60 pounds twice in my adult life and did it running). I found the book Chi of Running really helpful. I haven't had any shin splints at all since I started practicing some of the techniques he recommends, and I've shared it with my triathlon training buddies who have had good results, too.

I've also recently changed from running shoes to Vibrams (flats with separate toes) for the treadmill and SpringBoosts for outdoors. I know there's disagreement among runners about the "barefoot" trend, but I found some of the recent studies about running shoes and joint stress compelling. My knees are much more comfortable running in shoes without built-up heels. I'm sure this isn't right for everyone, but I would second the advice to get motion analysis and choose shoes carefully based on your own conformation and gait.

[Lisa]

I went to the shoe store tonight, and I am a neutal? I tried on several pair of shoes, and spent forever on the tredmill. I finally decided on the Brooks glycerins. Then I made the poor shoe guy very mad when I said I would rather have this years shoe, because they are cuter. Hello Im a girl! So he wouldn't sell me this years shoe, but would sell me last years shoe for the same price. So I found them online for $60.00 less. They are very comfy, and have this extra breakover that absorbs shock. Can't wait to get them, because I'm a little sore from my old shoes.

[lvwre]

Also, make sure you keep your hands relaxed and down by your waist.

When I run on a treadmill, (hey, it's cold in the winter!), my hands creep upward to get around the bar on the treadmill.... Then when I run outdoors, I am not as efficient.

The author of Chi Running is very good. He and his wife also did a book on Chi Walking.

And I have also done several of the "Couch Potato to 5k" online training programs. Feels like it is too easy in the beginning, but it keeps you from over stressing yourself. Much like you work a horse after a long box rest.... walk, lots of walk, little trot, more trot, little canter.... Then you are off and running.

[pinkdaisy]

You all have inspired me. I have terrible knees, and despite being moderately athletic most of my life, it seems I have no stamina when it comes to running. However, dh is a reluctant runner and we have decided to give it a go. I liked the beginner's article that elizabeth posted and I think we're going to use that.

So my question is, do you think this will work if I try to get my dog to run with me? Think the training program will work for him too? He's not really built for running, but I think he could definitely do the first several weeks for sure....

Thoughts?

[abowls]

If you are just starting out and doing short distances possibly with some walking your dog should love it. As long as he's not incredibly overweight.

My dog LOVES to go running with me. I used to take him when he was really young to burn off energy on the weekends. At one point he was doing up to 8 miles with me. Now that he's 3 he doesn't care to do so much. He's very happy with 2-3 miles now that he's mature. Definately just watch to make sure that he gets enough water and keep in mind that he is wearing a fur coat so if you're hot, he's really hot. I run my dog down our dirt road with lots of creeks and let him get in the creeks for a short dip or drink whenever he wants. This time of year it's not such a huge issue but when it gets a bit warmer you have to be careful. Also, if you are running on sidewalk or road just be sure that his pads don't get ripped up. On the bright side if you take the dog running with him you probably won't have to trim his nails ;D.

[Lisa]

Did my first 5k this weekend and it was fun. I only ran maybe a mile, but I didn't finish last. The hills killed me, and Im a little sore. I am doing another one may 22nd. I hope to run longer. I realize now that Im going to have to work harder if I am going to do the half marathon in October.

[diane]

ok I have a question, I have yucky knees too. I was reading in Prevention mag that the way you set your foot down is what agravates (sp) your knees. could this be true? what it said was. if you put your foot down heel first thats what does it, If you put your foot down flatter it saves your knees, true or false? I walk, but want to run some, the only thing holding me back are my knees. I was fitted for NB walkers . Mr Swaud said being diabetic I need a stiffer shoe rather than one that bends easily, I am confused. another thing the article said was that you can lose weight faster by running some rather than just walking,,,