Running/Jogging

[Solaris]

So I've been meaning to take up running for quite a while, haven't done any regular exercise for about a year.

Yesterday I couldn't sleep, so at 5:30am yesterday I decided it was as good a time as any so went for a run. I live right next to the river Lagan in Belfast so it was beautiful to run alongside it with no traffic about.

However, no exercise, light smoking and a poor diet have taken their toll. I managed to run for 30minutes covering 2km on flat ground and then I was knackered. I'm hoping to do slightly better today as I realise that is quite poor and really want to get into shape.

Does anyone here run? I'd love it if someone could share some tips or sites that could give me advice.

Cheers.

 

[ktimekiller]

I run very regularly.

First thing, make sure you stretch thoroughly.

When I half ass my stretches, it really bites me in the ass especially because I run with flat foot. Be sure to stretch every possible muscle group you can think of, and hold each stretch for several seconds.

Drink plenty of water. Dehydration impacts your ability to power through distances VERY much. As long as you aren't half assing your runs, there should be no danger of needing to piss because you drank too much before you ran.

Be diverse. After much time running myself, being diverse in the areas in which I run through is very important. You can get bored of running very quickly if you are going through the same area time over time again. Plan out a route while stretching.

Set a goal. Without a clear goal, even if it is as simple as run at least every other day, it is very easy to lose track or get lazy. You MUST have a goal to give yourself less lenience in cutting short on runs.

Get light and simple clothing. Don't worry about what people would think of because you may or may not look good while running. I can tell you that most people won't care what other people are wearing when they see them exercising.



Now, I'm no fitness expert, so I have no credible proof of whether this is true or not, but it is based on my personal experience.

Try to keep your runs constant, without stops, or walks. Even if you end up with a dead slow crawling speed of a run, I think it is better than a full stop, or just walking. With enough practice, you can eventually get to a point where a slow run speed allows you to rest and catch your breath so that you can maintain a nearly endless endurance for running. Once you achieve/find this sweet spot, you can work on getting that spot faster without sacrificing the bottomless endurance. I think this particular type of running is very effective on training endurance, run distance, and generally being/maintaining fit.

 

[Raziaar]

Why am I so fat?


Oh right, because I don't run or jog.

 

[Adrik_Senturu]

Was about to link you this: http://www.coolrunning.com/engine/2/2_3/181.shtml because it's what I used to get myself in shape last summer but kt looks like he's got it COVERED

 

[Tacoeaterguy]

I'm not fat, but I have a slight case of asthma, and this makes me hate running. I'm not fast, and I can't run long distance. Its gay.

 

[Solaris]

Was about to link you this: http://www.coolrunning.com/engine/2/2_3/181.shtml because it's what I used to get myself in shape last summer but kt looks like he's got it COVERED

Well I'm not that bad lol. Yesterday was the first exercise I've done in quite a while and I managed 4km.

Thanks very much for your advice there ktimekiller. I did a little stretching yesterday, but only lower body, I did feel by spine and shoulders start to ache quite a bit during the run and I didn't warm down so am I bit achy now.

I'll try and create a proper warm up and down routine.

Can't wait for dawn so I can go on todays run, was enjoying it so much, wish I could have gone on longer but I wasn't fit enough. Looking forward to getting in shape.

Thanks!

 

[ktimekiller]

With enough effort, you can over come asthma to some degree

 

[VirusType2]

I run up and down a mountain every day like I'm a god damn Olympian. It's the only way to make up for sitting in this ****ing office chair all day.

 

[Raziaar]

I run up and down a mountain every day like I'm a god damn Olympian. It's the only way to make up for sitting in this ****ing office chair all day.

Quit making a mountain out of a molehill!

 

[Hurricane]

If I've learned anything in my three years of running, it's that you need to have a goal. Are there any upcoming races in your area? A 5k is a great starting point and is usually the most popular type of race, at least over here it is. Sign up for one and then dedicate yourself to preparing for it. You'll get in shape much faster and it will more fun than if you just run for no reason. No matter what, you will inevitably reach a point where you ask yourself "why the f*** am I even doing this?". Believe me, you want to have an answer.

Also, if you can, get a friend to start running with you.

 

[VirusType2]

I recommend running on dirt or grass instead of pavement.

And if you have been inactive for a while, you should start small. Not regarding preparing for events or anything, but if you are just doing it for your health, I think that you should push yourself a very small amount further every time.

Just as an example of what I mean: Start by jogging for say, 5 minutes. Every time you go out, add 15 seconds to that time. You can make it more gradual than that if you plan to stick with it. Do this every time, for years on end, for the rest of your life. Anyway, that's what I do.

So 5 minutes your first time out would turn out to be...12.5 minutes (in 30 days). In a year, it would be an hour and 35 minutes. If you get an injury, or get very ill, you might need to jump back a month and build yourself back up again.

Eventually you will die from old age. No but seriously, you don't have to keep pushing further. Eventually you will get to a point where you are satisfied with your fitness and you won't need to keep increasing your time out. See?

Anyway, if you want to disregard all that, then doctors recommend that you get your heart and circulation going for at least 30 minutes a day. So there's that. Obviously if you are old or have been inactive for 10 years, that might be dangerous, hence why I recommend starting slow and taking it really gradual.

Your body needs time to increase muscle strength and increase circulation (new veins will branch out). Your heart will become stronger and your and lungs will become more effective.

 

[PvtRyan]

2km in 30 minutes? Isn't 4 km/h called "walking"?

 

[Shift]

I run a lot also, its become a hobby of mine. As people have said, you have to set a goal, in my case and destination, and not stop until you get there. Also music helps a lot, bring your ipod along with some good running music (I tend to go for a trance selection, my alt rock collection doesn't work as well) which keeps the run fun. I also warm my legs up by doing a two minute sprint on my exercise bike after a good stretch off, improves my performance somewhat.

Only problem is with all this running my legs will likely be ****ed when im older.

 

[Stigmata]

Is running on your toes/balls of your feet not recommended? Because that's what I do. I find that when I let my heel strike the ground at all during a run, it slows me down and is just generally uncomfortable. And when I run on the balls of my feet, my stride is longer and smoother, requires less energy to exert, and seems to enhance my posture.

 

[PvtRyan]

Is running on your toes/balls of your feet not recommended? Because that's what I do. I find that when I let my heel strike the ground at all during a run, it slows me down and is just generally uncomfortable. And when I run on the balls of my feet, my stride is longer and smoother, requires less energy to exert, and seems to enhance my posture.

http://www.youtube.com/watch?v=cGLP80-FaKs

 

[Solaris]

2km in 30 minutes? Isn't 4 km/h called "walking"?

Yes I thought that was terrible, just did a google map measurement tool and turns out it was 3.7km. which is 7.4km/h . I feel a little better now.

 

[Danimal]

Yeah, running on pavement can cause more jarring in your knees than running on the likes of grass/sand.

Also, listen to the song "Chased Through the Woods By a Rapist" by Waking the Cadaver - Music so ****ing terrible that you will rage-run.

 

[ktimekiller]

I find running on grass and sand more difficult than concrete difficult. The weight from a running stance deforms the ground, and forces you to spend more energy pushing back up to a level position. While this is minuscule, when you are doing a 30+ min run at high speed, with varying degrees of elevations, it turns out to be quite gargantuan.

 

[VirusType2]

I find running on grass and sand more difficult than concrete difficult. The weight from a running stance deforms the ground, and forces you to spend more energy pushing back up to a level position. While this is minuscule, when you are doing a 30+ min run at high speed, with varying degrees of elevations, it turns out to be quite gargantuan.

I'm pretty sure that's another reason it's better to run on dirt. But I think it's more uneven ground (rather than deformation that you are talking about) that makes it harder. But that's not a bad thing at all, and on the other hand it's easier on your joints.

Anyway, I take it further by literally running up a mountain which is god damn killer at the steepest parts. Well, this would also be a type of strength training rather than just cardio.

 

[ktimekiller]

What would you say is your average distance per run?

 

[Stigmata]

http://www.youtube.com/watch?v=cGLP80-FaKs

Their posture is terrible!

 

[Kinslayer]

Running sucks in my area because there are huge ****ing hills EVERYWHERE.

And it isn't even you go up constantly - it's up and down and up and down and up and down and oh god make it stop please

 

[VirusType2]

I find running on grass and sand more difficult than concrete difficult. The weight from a running stance deforms the ground, and forces you to spend more energy pushing back up to a level position. While this is minuscule, when you are doing a 30+ min run at high speed, with varying degrees of elevations, it turns out to be quite gargantuan.

I was thinking about this and I see what you are saying now. When running on loose sand, when you push off for the next step, your foot sinks and so you can't push off as hard. Yeah that's going to make a big difference. But this isn't nearly as significant when you are on dirt.

And either way, I'd be satisfied if I was running in place (although that's boring and stupid). But distance makes no difference to me - I just want to work hard for a certain amount of time.

 

[Sheepo]

I'm of the mindset that people put way too much thought and planning into running and exercise. Basically, run once. You probably will feel kind of crappy the next day, and maybe even the day after that, but as soon as you feel up for it run again. Rinse, repeat. I'd try to go for distance rather than time, go for that distance until you can make it without walking/running like a bitch, then try to get there faster, then set a new distance. And yeah, stretch.

 

[CyberPitz]

Got me a treadmill and it's hard to keep doing it. I haven't did a run in a week, and so far the max I've gotten up to was 2 miles. That was with jobbing at 6mph until I was dying, then walking to catch my breath and jogging again.

I really gotta get back into it.

 

[Raziaar]

You can do more than me Pitz! Keep at it!

 

[Sheepo]

Treadmills are the worst. Go outside.

 

[Stigmata]

Is running on your toes/balls of your feet not recommended? Because that's what I do. I find that when I let my heel strike the ground at all during a run, it slows me down and is just generally uncomfortable. And when I run on the balls of my feet, my stride is longer and smoother, requires less energy to exert, and seems to enhance my posture.

Can anyone answer this question without using a funny Youtube video?

 

[Letters]

So am I the only one here content to run for the goddam hell of it? All this talk of "goals" and shit makes me sick. I'd never run in an organized race. I just slap on some headphones and away I go for 3-5 miles.

I suppose it helps that I'm ****ing awesome at it. If someone passes me, it's only 'cause they're powering out like just one mile. I hardly ever get sore either and usually feel great after a run. Like I just ate a nutrigrain bar with crack in it.

The only thing you have to worry about starting out is just going your own pace. Don't ****ing kill yourself. Save that for later when you can start trying to beat your own times. Don't even time yourself at first. Hell, I haven't even started timing myself this season yet.

Ed. The most important tip, though... always listen to music. Not only can it really pump you up, but you can kinda get into the rhythm and not just listen to yourself breathe.

 

[CyberPitz]

How are they any worse? I'm using the same damn muscles.

 

[Solaris]

Thanks for the advice everyone, just back from this mornings run, planned a 5km route first on google maps, given that yesterdays was 3-4 and wrecked me I felt this would be a nice challenge.

It was fantastic, absolutely nothing better than running alongside the river minutes after dawn, not a single person around. Feel great now, hot shower or cold after the warm down?

Anyway, I'm enjoying this, no music either, nice just to listen to the birds and my breathing.

 

[ktimekiller]

Running in the clean cold (preferably freezing) air while looking up at the sky is a great feeling.

 

[Eejit]

Belfast

it was beautiful

Pull the other one.


I like running on the beach when I'm home. The sand is really nice, I often run barefoot there. Feels good, bro.

Last time there were porpoises out in the water so I removed my t-shirt and tried to swim out to them but they moved on before I got there

 

[JUL3]

Does anyone here run?

What kind of question is that to ask a gaming forum? lol Joking.

 

[Azner]

Just came back from 5.5+ Km for about 39min.
Rather slow.

Regardless, always start off slow. Keep a constant breathing pattern and if you get stitches, really, regulate your breathing.

A good breathing rhythm would be two breaths in and one puff out. Works for me at least. Oh, and if you need to, pace yourself with someone.

 

[15357]

I don't know where I could run around here.

I do feel a need for regular exercise other than running/walking the 2 kilometers to uni every day.

Living in a metropolis is hard on you like that. (If I still lived in Daejon, I would have entire fields and riversides to run through)

 

[Sheepo]

Ed. The most important tip, though... always listen to music. Not only can it really pump you up, but you can kinda get into the rhythm and not just listen to yourself breathe.

This is always a matter of preference. Try out silence and music and decide for yourself.

 

[Dynasty]

JUst make sure you replenish those salts as well after running.

You will get the worst cramp you can possibly imagine if you dont. I get it sometimes after paintball if I havent moved from my PC for 6 months. Screaming in the middle of the night, cant lift myself out of bed in the mornings etc. Pain. Lots of pain.

 

[L3N!N]

Does anybody have some solid tips on how run with a midfoot strike? I'm a newbie to running, and I don't think I'm doing it right, because I always have a bit of a pinch in the heel area after my run...

 

[Hurricane]

Does anybody have some solid tips on how run with a midfoot strike? I'm a newbie to running, and I don't think I'm doing it right, because I always have a bit of a pinch in the heel area after my run...

First of all, how far are you running on average? if you're a "newbie" and only doing 1-3 miles (or whatever the km equivalent is), then your form probably won't be affecting you too much. However, that doesn't answer your question. To run with proper form, you need to first stop bending at the waist and start bending at the ankle. when you bend at the waist, you strike the ground with your heel, which jars your leg and will eventually cause injury if done enough. There are many videos, classes, and seminars available for this sort of thing if you are interested. Also remember that advice from an internet forum is not a substitute for professional or qualified guidance.