Any Runners Out There?

I started walking and not to long after, I wanted to run. The walking just was not cutting it anymore. I was walking and I thought to myself, "I want to run". So I did. It feels great. Just build up to it.

A few great sources for you would be a book and website by a man named John "the Penquin" Bingham. The book that got me started was called "No Need for Speed" and the website is johnbingham.com. Also nikerunning.com is great. They set you up with a calender to chart and monitor your progress. Runners World has a great beginners book called "Beginning Running". Both books are available at the library but if you're serious they are worth the purchase because you will refer to them often. These days it is recommended that you start out with a walk a few days a week and work up to a run.
I had always hated to run because I associated it with the conditioning I had done for sports in my youth but, knew I needed some me time and some exercise. These resources really kept me going because the goals were attainable and I was seeing results with out the pain and fatigue I remembered. I busted up my ankle in the fall (not running) and have to start my running from scratch. I will be going straight back to what I learned from the books.

hi K.,

I'm currently training for a duathlon and two triathlons after avoiding them b/c of fear for over 10 years.
Well after i had my daughter in august i decided i'm done with waiting so i'm going to start to train.
Well i went from doing mostly nothing to learning to run, ride a bike and learn to swim. That was in October and i can say it's been fun. The last month though has been rough for me though and i've not accomplished much b/c my sons beens sick and so have i.
But to let you know, running has been painful for me. The first thing i'd recommend is to go and buy a pair of good running shoes. I'm not a name dropper but Fleet Feet at/around Polaris will analyze your stride on a computer to figure out what shoe is best for you. You don't want to get injured and that's the fastest way to get shin splints and other ailments, incorrect fitting shoes. There's nothing like persevering through the pain and difficulty of running, you're starting to get excited cause your progressing and then you get sidelined by an injury that could've been prevented with proper shoes.

Anyways, in December i was running only 8 minutes at a time b/c i had a lot of pain. I then progressed to about 45 minutes over the next 3 months. Slow and steady in my opinon is the way to go. You don't want to increase too much, too quickly b/c of potential injuries. Others suggested resources like runners magazines and websites, i found the internet and those magazines so helpful and encouraging.
Though just be patient with yourself it takes time and you may only be able to run for 5 minutes do that 4 or so times a week and do 6 minutes the next week.
Resources like runners world or runnersworld.com fyi, have stretches that are appropriate.

Good luck!
B.

Go to www.coolrunning.com - it is a great site for any runner, from beginners to marathoners. You can sign up for an account (free) that has lots of really neat features ranging from tracking your mileage to suggesting workouts based on your goals. It's very user-friendly for ALL runners, especially beginners, and will also have information related to injuries, stretching, shoe size/fit, and so on.

Hi K.!

My husband and I have both done marathons, he runs them and I walk them! I switched to half marathons so I could finish before he did. : ) Anyhow, consider speed walking instead of running. It's a fantastic way to burn calories and won't tear up your knees and all the way running can. Plus it's a lot easier to set goals - two miles two or three times this week, three miles next, etc. You'll get all the great exercise without getting frustrated and giving up.

And check out some local 5ks in your area, and start with those (most have a spot on the entry for walkers and some have walkers start towards the back so you'll be with people going about your same pace). It's a great way to see you're part of something, and fun to wear the shirts afterwards. If you like those you can always move up to 10ks or even do a half or full marathon.

We have a subscription to Runner's World. It's a great motivator, whether you're walking, slow jogging, or running. It also has great tips and facts on stretching, nutrition, good runs to go on, etc. Usually there's a slim female runner on the cover, but every once in awhile they put on a nice man instead. : )

Hope that helps. Don't give up, it takes time for walking or jogging to become part of your routine, but then you won't let it go because you'll enjoy it so much.

Best Wishes,

K.

I believe that there are people who are suited to running, and people who just are not! I would recommend you start by beginning a regular walking routine, then work up to speed walking, then move into running. Let your body get introduced slowly, so you have time to adjust your breathing, pace, etc. and establish a routine of stretching and warming up that suits you. Also, if walking/running please make sure you have some good supportive shoes. FITNESS magazine usually has some great walk/run routines published monthly, including stretches and variations that might help you get started. I used a few of their suggestions and worked my way toward running only to discover that while I enjoyed the fresh air, and exercise (and down-brain time)that the walking gave me, my body is simply not suited to running. It was too hard on my joints, and I just didn't feel comfortable. So I speed walk regularly and feel great. You just need to discover your personal comfort level. Good luck, and enjoy!

Hello K.,
I'm not a pro by any means, but you should start out slow. If going out and running isnt your thing right away try fast walking and then once you build up your endurance, get your breathing and heart rate used to going at a quick pace, then try the running/jogging...you might surprise yourself and get further than you thought. You have to have a focus point and think about that, not about stopping/quitting. My little sister joined a running class at college and I thought she was nuts, but over the course of 8 weeks, she ended up running a half marathon!!! I am so proud of her for sticking with it...just think of something to focus on and try that...maybe your kids and how good you will feel weeks down the road and how much healthier your life will be by keeping it going and going. You will probably find that you have more energy to keep up with your kids too!! Best of Luck!
C.

Hi K.!

My boyfriend was a track star throughout his educational days (gradeschool-college) and is now a track coach, and he tells me (ALL THE TIME!!), "T., running is an art form. Without proper technique, you can seriously damage your knees, ankles, and hips." According to him, proper technique is running on the balls of your feet. The foot should hit the pavement with the ball of the foot (toes pointing forward not downwards). The heel doesn't touch the ground. The foot landing on the pavement should be "light" not heavy, it then just grips and scrapes the surface. The knee is slightly bent on contact with the ground and the foot lands just below the hips. He says "Think of your leg working in a circular motion from the hip joint." This brings the heel behind the body. Your hamstrings and butt play a very big part in that movement.

If you want to begin running, remember to start out slow! The way to get your body acclimated to running is to make sure your body gradually gets used to a steady elevated heart rate. Your body needs to be conditioned to take the increased heart rate, blood pressure and ability to process the glycogen reserves in your muscles (glycogen generates instant muscle fuel for your activity). Sudden exercise typically turns into lactic acid, which causes cramps and pain if you aren't ready. Once your body adjusts, you won't get so winded so easily.

Also, remeber to drink your water, which will help your muscles and body adjust. Good running shoes make a difference too. And should be replaced every 6 months.

I actually HATE running myself, but I LOVE how I feel afterwards. I have started "power walking", which produces the same feeling I love. When I walk fast, I find I use my legs and our arms together more so than I do when I run, and this burns more calories, plus I'm avoding the potential damage and stress jogging or running could do to my hips, knees and ankles.

Good luck and happy exercise!

I've been a runner for the past 10 years or so. When I started I could barely huff out a mile. My suggestions for beginning: Dont worry about stretches to warm up-the jury is out on whether they do more harm than good. Instead, do a brisk walk as a warm-up and save the stretches for post run when your muscles are already warmed up and limber. Start out doing a run/walk pace. Dont pay attention to time or distance-rather listen to your body. I used to use landmarks as my 'goals' Id run to the next driveway or sign post-anything up ahead to use as a goal. when you cant go any further or you get a side stitch-slow to brisk walk and let your breathing ease a bit before returning to a run. once your body gets accustomed to running (your aerobic capicity will increase) and you wont be so winded so easily. It will take time. Also be consistent-the more days you leave between workouts the harder it will be for your body to adapt. Start out 3-4 days a week or maybe every other if you feel up to it. Take rest days-just not too many in a row. I found that the more scenery the easier it was to run-find new trails/parks or neighborhoods to run in and you'll find you wont bore so easily or notice how hard your working! Lastly make sure you dress appropriately. Invest in a decent pair of shoes and wear layers if running outside. A good pair of running shorts a short sleeve wicking top and a lite jacket if its cold. You'll be surprised how fast you warm up even in cold temps-so you'll want to be able to shed a layer. If you find bordem to be a problem an ipod may also help keep up the motivation. good luck in your efforts! running is one of the best forms of aerobic exercise and is about the most effecient way to burn extra calories!

Hi K....My husband is an avid runner, I tried to pick it up last year, hurt my ankle and never tried it again! However, there is a wonderful web site out there that tells you how to start running. It's called From Couch to 5k. It was great, when I first started, I couldn't believe how easy it was with this program! Try it, it's great. In a matter of a few weeks, you'll be running 2 miles straight (or more!) Good luck! http://www.coolrunning.com/engine/2/2_3/181.shtml

I always find when I stop running and try to start again the first two weeks (if running 4-6 days a week) are very painful. Set a goal, such as a mile and half. Find a couple "loops" around your house that are a mile and half (so that you don't have to run the same thing every day). Then on the first day run at a pace you find comfortable (10 min. mile pace is good for some, some choose 12 min. some choose 8 min...basically just jog). Go as far as you can go feeling comfortable. I'm not talking reclined back in your chair comfortable but you don't want to be in so much pain that you can't even walk when your finished. Then run as far as you can to feel comfortable and then walk some and try to run a little more. Each day try to run a littler more and walk a little less. Some days you might have set backs and other days you might finish the whole mile and half and feel like you can go further (by all means on those days...go further!) Be sure to stretch hamstrings, quads, calfs for sure and also the shoulders and upper chest region. After the first two weeks of running most days of the week, the pain will feel less and less. If you have pain in the front of your legs try running backwards on flat surface (100 meters X 3) or write the ABC's in all caps with your toes moving only at the ankle (to prevent shin splints).
I hope this helps :)...and Maybe I should take some of my own advice...I haven't ran in awhile myself!

You don't have to run for distance when I run I do it for my 20 mins of cardio...I walk 5 mins, run 10 mins, then walk 5 mins again. I just work out a route that I can start at my driveway and end there too.

Actually, what I'm gonna say is going to be unpopular among those who have already posted. Running is actually very hard on the knees and back, especially if you have any considerable amount of weight to lose. A nice brisk walk can actually be better. But if you insist on wanting to try running (I understand, I tried it too a couple of years ago, but my back is so bad I couldn't take the extreme pain), then the BEST way to start out is to start with a brisk walk for 5 minutes. Then sprint (run/jog) for 1 minute. Do this for the whole mile. 5 minutes brisk walking, 1 minute sprinting. It will build up your entire body to getting used to it. Keep doing this for as long as you need to, until you feel comfortable sprinting for 2 minutes. It will take you a few good weeks to build up to a run or jog. Eventually, you start trimming back your walking time, until you're into your full run/jog. Just so you know, a personal trainer told me this is the best way to do it. And I followed his advice. However, like I said, I have bad back problems, and running/jogging is just not a feasible option for me. So I stick with good old fashioned walking. Good luck to you!

Hi K.

Hey, I thought I was the only woman alive at my age that might be considering just starting out (Running now that is). I just think it looks easy, but since I have never 'run' like that, I didn't know if this was a sensible thing to try or a realistic goal so to speak, I mean can someone at 42 'start out running' and be able to do it on a regular basis.

Let me know what you find out and do, I would be interested in knowing. I love to walk, and can walk for miles, but it just seems more 'exercise oriented' to run.

I'm a working mom with two boys and have been married for 10 years.. I want to get back in shape ( I weigh 120 at 5'4) and keep fit to stay healthy for my kids and myself. Winter didn't help the wanting to exercise matter lol.

Only thing I'm concerned with is my blood pressure seems to be irregular now, so now sure how that will hinder my 'running' or if I even should now.

Let me know your thoughts...and good luck to you!
(If we run a block, without stopping! Hooray :) )
Your Mamasource friend,
T.

I used to be a runner in high school and wish I had more time to run, myself. I only have one suggestion, because running has the ablility to cause knee problems. I was told by my high school track coach to run on your toes and do not run heel to toe (the way you walk). Running on your toes is going to take some of the shock off of your knees. it may hurt your shins a little at first, but it is much easier on your knees in the long run.