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Don't Be a Runnin' Fool
A Beginner's Guide to Running
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This is just what I needed to read to get me to where I want to be, running is one of my goals. :)
I'm finishing up a Couch to 10k program. I have tried it a bazillion times before, but this time I gave myself permission to do a week over and over if I needed to while still trying to hold myself accountable for doing the hard stuff.
Well, I found that I didn't get as freaked out this time. I don't know if it's because I have myself permission to take it slow, but I just finished up Week 9. Every session I'm scared, but every session I'm so proud and surprised when I do it.
It is so worth it.
Agree. Always, ALWAYS check with your doctor!!!!
I did start with the Couch to 5K last year, and got up to week 7, then hit a wall and gave up. I think I'll start up again in the new year when it's lighter in the mornings or evenings. (No street lights round here). I also discovered that I needed to run using the mid foot rather than the heel to avoid getting the terrible pain in my shins, made all the difference.
I tried running back in the '70s when I was a lot younger. I couldn't find my stride not matter how hard I tried. So I went back to walking, which had been my choice until the back problems started. Now it's short walks, and the main cardio is recumbent bike (booorrrrrinnnggg).
I recommend newbies start out with Couch-to-5K. It's a great program which will get you up to running for 30 minutes without a stop, and the workouts build gradually so you won't over-do it.
I'll also second the recommendation for getting good shoes and say that you should go to a specialty running store. They can analyze your stride and give you guidance on the right kind of shoes for you. My first pair of running shoes were fine, but when I replaced them I wound up with terrible shin splints. It turned out I need more stability in my shoes and the folks at my specialty running store were able to see that and get me into the right shoes.
Great article! I cannot wait till I get to the part where I start to run, right now it's a little hard for my knees just walking, but I will get there.
I jogged a couple of times when I was walking didn't like it. Maybe I will start again with it.
i would argue that proper form is the most important part of beginning to run, but you neglect to say anything about the most important part of your body - your feet! i had shinsplints for about a month when i first started running because i had absolutely no idea what proper form was. thanks to some completely misguided logic, i had it in my head that i needed to strike on my heel. COMPLETELY WRONG - that's what was causing my shinsplints. only after quite a lot of pain and wasted time did i finally figure out that i was supposed to be striking with the middle of my foot or - ideally - on the ball, pushing off with the big toe. once i learned how to do that, it was like running was a completely different activity - painless, and actually enjoyable! i just wish i had known all of that ahead of time so that i could have avoided wasting all that time and effort struggling to do things the wrong way.
"Before you begin, it’s important to make sure you have a good pair of shoes. "
Wrong. Wrong! WRONG!!
Before you begin, it's important to make sure you are healthy enough to run.
Since the Chicago Marathon 10/9/2011 thru the SanAntonio Rock and Roll Marathon 11/13/2011, four runners have died! Chicago a 38year old firefiighter from NC, in LasAngeles a 35 year old, In Savannah, I saw a 58 year old man die, and today in San Antonio a 32 year old.
See your doctor if you are 40 ponds over a 25 BMI weight. If you are running anything over a 10k see a doctor and ask for a referral to a cardiologist.
Don't be a running fool!
To all beginning runners: check out Chi Running by Danny Dreyer. It's a book about running with a biomechanical form that is way easier on your joints. I ran 40 miles a week in my 20s and even completed 2 1/2 marathons, and finally a whole marathon. Along the way, I got totally addicted to running. I also completely wore out the hyaline cartilage in my knees and acquired arthritis in my spine. All from striking on the heel and not the midfoot. Humans are menat to run on the midfoot, not the heel, but the fancy running shoes they sell with the cushioned heels completely alter the way your skeleton absorbs force. That's why 70% of runners can expect injuries in any given year. Like me, some are never able to run again.
Even better, check out Barefoot Running by Michael Sandler. The foot is a marvel of engineering, and shouldn't be "dumbed down" by overpadded running shoes. Believe me, I know what I'm talking about, not only as a former runner, but as a physician. If I had only known then what I know now, I'd still be happily running.
Great article. Earlier I started too fast. The heartbeat climbed up like a rocket. Then I trained with more experienced friend who told me he is using heart rate monitor all the time. Adjusted to reasonable level. I bought one and realized what I did wrong in the past. It's pleasure to run nowadays as I learned my limits with the monitor. I still use It.
I will never buy my running shoes from a brick=and=mortar store. The last time I ever set foot in one, the jocks there sized me up as a stooge and did the let's-see-what-your-gait-style-is thing and sold me shoes that they were trying to reduce inventory on. Waste of my money.
I went through a mail-order company after that, where I dealt with voices on the phone, and never looked back. I got a lot of helpful advice, and even though I always said I was a "clydesdale" runner, I never got the attitude of "oh, here's a pretend athlete".
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