Running Tips

[Shiroiyuki]

So I'm thinking about getting into running as a form of exercise but I'm not really sure if there is a proper way of doing so or not. Should I eat beforehand, should I run with a water bottle, are there any proper warm-up exercises that are important in preventing impact wear and tear, etc.?

Thanks in advance ^_^.

[Illusions-chan]

My brother is a pretty avid runner, so I'll just crib from him.

1. It's best to do it in the mornings before you eat. More of an impact.

2. Make sure to do a cool down! Or else your legs will completely tighten up. Cools down are more important than the warm up.

3. A good warm up by stretching your legs; calves, quads, glutes. Do moving stretches and not stagnant. It'll help increase blood flow to your muscles.

4. A water bottle isn't all that important. Make sure you hydrate before and after the run. The problem with drinking water while running is that it create a bouncing feeling your stomach by drinking too much, and then you'll feel sick and not want to continue with your workout.

That's about all I can think of.

[Shiroiyuki]

When you say 'cool down', do you mean like...exchange running for walking at the end?

[Jon]

Yeah, but a little more than that. A really slow jog at a comfortable pace after a strenuous workout really helps the muscles loosen up. Also, stretch before and after running, you'll thank me.

[Holy Knight]

Okay, this might be long, but I'll try to keep it as short as possible. You can also check the "banana", and "carbs" threads for some tips. To get credentials out of the way, I've been running since I was 12, and at my peak I was able to run a 5 minute mile, and half a marathon in an hour and a half, so I know what I'm talking about. :P

There's no secret to running. You just go outside, and you do it. If your form is awkward, it will improve the more you run. Make sure to check the state of your feet (flat feet? Prone to blisters? etc.), your knees (bone structure, has to do with foot shape), and your vertebral column before you decide running is for you, and you want to go on to do the serious stuff.

First off, the health hazards. I don't think people talk enough about this, so I'll start with it. Frankly, swimming is a better exercise. With time, running comes to wear the cushions between your vertebral column, so after two or more decades of running, you're shorter than when you started. Knee bones can start grinding together if not taken care of, and the structure of your feet affect the way you run, and your long-term posture. I wish I'd known about this when I'd started running. I'm certainly not in a bad shape, but I can tell it's going to show as I get older.

Taking care of your body is your first concern as a runner, so you might want to look into skin products too, unless you like the grizzled look.

Next, equipment. Running shoes are all you need, and clothes that let the skin breathe. You can run in pretty much anything, though. Light colors are better in direct sunlight, too. Not much to say here, just stay light. Bring a water bottle, or be close to water if you plan on running for more than 45 minutes, and a granola bar if the run is more than a hour.

Stretching & warmup. DO IT! A light workout before running improves your health down the road. It should be long enough to be limber, and your body is ready to pump energy into your limbs. Splits certainly aren't necessary as an exercise (if you do this exercise, watch your knee muscles. If the split form is wrong, they're the most stressed, and that's aggravated with a lot of running). For a beginner, touching your toes, moving around, stretching arm & calf muscles are about all you need. This shouldn't take more than 10 minutes. Once you're ready, you'll feel it, and you can start running.

Eating before exercising is always a good idea. A whole meal isn't necessary, just enough for the run. The amount will come with experience. Personally, I eat lunch, and I run about an hour and a half later. Nothing much to say here, just be sure to eat properly. Your appetite will grow as you become more fit, so do take food costs into account. For reference, I was eating two whole plates of food at my peak, but I was training everyday at the same time.

One of the most important things to keep in mind is rest. Running a lot is fine, but proper rest can yield more benefits than the run itself. It's all about pacing. Run every two or three days, and push yourself to go farther in at least one run per week. Also, run at least twice a week if you want to maintain your form. After a week of no exercise, you're back to the level you were the previous week.

TL;DR: Eat well, do the warmup, rest well, and pace yourself. Keep in mind eating is half the training, resting and running the other half. Making sure your body doesn't break into bits or melts from the sun and becomes pock-marked from the dust goes without saying.

Man, I'm pretty sure I missed something, but that should be enough to get you started. Well, good luck. :P

My brother is a pretty avid runner, so I'll just crib from him.

1. It's best to do it in the mornings before you eat. More of an impact.

A terrible practice, especially in the morning. Your body is in a catabolic state, which means it's already eating into body reserves. Avoid at all costs, so eat before running.

2. Make sure to do a cool down! Or else your legs will completely tighten up. Cools down are more important than the warm up.

Jon addresses this.

3. A good warm up by stretching your legs; calves, quads, glutes. Do moving stretches and not stagnant. It'll help increase blood flow to your muscles.

Indeed.

4. A water bottle isn't all that important. Make sure you hydrate before and after the run. The problem with drinking water while running is that it create a bouncing feeling your stomach by drinking too much, and then you'll feel sick and not want to continue with your workout.

That's about all I can think of.

Don't gorge on water, and it should be fine. Take sips, or small gulps. Downing the bottle in one go is enough to make you sick.

[Jon]

Ugh, I learned a long time ago in middle school what the "water belly" is, it's not fun. Running a mile race on a water belly was the worst running experience I've ever had, save for maybe shin splints for an entire season of Cross Country...

I still ran a 5:46 mile though-_-;

Oh, and don't go nuts with Gatorade, being a runner it can come to be an expensive habit...it's good to drink sips of it during a long workout but before/after workouts just stick to mainly water, it'll keep you hydrated longer.

[Illusions-chan]

A terrible practice, especially in the morning. Your body is in a catabolic state, which means it's already eating into body reserves. Avoid at all costs, so eat before running.

This is only if you're doing a 20-30 minute workout, including warm up and cool down. My brother does bodybuilding and so uses cardio to supplement his workouts. The reason he runs without eating is speed up his metabolism to help deal with the amount of food (often lots of protein) he eats during bulking to make sure he isn't putting on fat, rather than muscle.

But then again, what works for him, may not work for anyone else. I personally have tried the same method, but I only put on muscle mass in my calves along with my dancing. So a lot of this will be guess work. You're going to have to try and find out what exactly works for you.

Holy Knight though is right. If you're running for 45 minutes or longer, make sure you have some sustenance.

[Fobb]

When you're running, breath in through your nose, and out through your mouth.

[Bisu]

The reason he runs without eating is speed up his metabolism to help deal with the amount of food (often lots of protein) he eats during bulking to make sure he isn't putting on fat, rather than muscle.

Holy Knight though is right. If you're running for 45 minutes or longer, make sure you have some sustenance. Doesn't work that way, I'm afraid:

> Running before eating breakfast leads to oxidizing amino acids from the protein that you've eaten, which leads to oxidizing the muscle tissue itself for energy, or muscle catabolism. I'd like to meet the person who perpetuated the myth that doing this burns fat more efficiently.

So whether it be resistance training or cardio, the amount of time you spend exercising is irrelevant. If done before eating breakfast, it will always be counterproductive.

Just where has Reidar been?

[Naraku]

If you value your knees and feet, I'd suggest something else. My knees ache almost constantly now, I've been running my whole life. I hardly run anymore though, unless I'm playing some type of sport. I prefer swimming/biking now, much easier on the joints, very low impact.

[animefan88]

If you cant currently run for too long you may want to try staying close to home. It really is no fun exahusting yourself miles from home. Or if youre short on time you may substitute with jump rope. Thats what i do anyway.

I dont really know the technical side of running so i cant help there. It seems others know quite alot though. Hope i helped :)

[Shiroiyuki]

Wow, that was quite a turnout. Thank you for all the good information ^_^.

I sort of started to run today but found out that I'm no longer in shape. It's sad when a thin person can be a fatty at heart. Yeah.

But it wasn't a complete loss; the bad experience didn't turn me off from the exercise completely and I'm planning to go at it again tomorrow.

[Rurouni Saiyan]

I ran a mile this morning before coming to class and it was nice. When it comes to running, like said before in this thread, just do it. The main thing is that your want build your endurance for running longer distances. Also, give your self rest as you don't want to be hitting the pavement/trail everyday.

Question: how's your breathing? A lot of people tend to breath through their mouth, but I've been taught in my martial arts class to breath in the nose and out the mouth. Reason being, inhaling through the nose and out the mouth increase oxygen intake and carbon dioxide release respectively. If you breath in and out of the mouth, then your muscles will go into oxygen debt faster as there's an influx of CO2 coming in, as well as oxygen.

[KabukiSaMuRaI]

So I'm thinking about getting into running as a form of exercise but I'm not really sure if there is a proper way of doing so or not. Should I eat beforehand, should I run with a water bottle, are there any proper warm-up exercises that are important in preventing impact wear and tear, etc.?

Thanks in advance ^_^.

Well, I was going to take a jab but am not in the mood now.

I would limit running to about every other day or maybe even less. The important thing is to get your cardio up and you don't necessarily have to run. So then a gym membership you are not considering?

Warm up in the beginning...jumping jackes, leg lifts, some running in place. After the blood is flowing and you are somewhat warm, stretch your lower and upper body; neck, shoulders, trunk twists, hamstring, quadriceps, hips and calves.

After running, is recommended that you stretch again...but more extensively.

If you are running in the afternoon or evening, drink water throughout the day. It is not recommended that you chug it all before hand. Eat a couple of hours beforehand as you will probably be afflicted with stomach cramps.

[Shiroiyuki]

Question: how's your breathing? A lot of people tend to breath through their mouth, but I've been taught in my martial arts class to breath in the nose and out the mouth. Reason being, inhaling through the nose and out the mouth increase oxygen intake and carbon dioxide release respectively. If you breath in and out of the mouth, then your muscles will go into oxygen debt faster as there's an influx of CO2 coming in, as well as oxygen.

Well, let's see.

When I first started yesterday I tried for that 'in though nose, out through mouth' thing. That lasted like ten minutes because by then I was so ragged it was more like 'in through mouth, out through whatever would take it'.

Today same thing, although I got just a little bit farther before feeling as if I were a thirty year veteran of Marlboro Reds, whiskey, and donuts.

*sigh* I'm a dancer at heart. Perhaps I'll just go back to that or something.


And because I rarely eat breakfast (and yes, I know how bad that is for a person...I just get busy and forget) I didn't feel too hot after the run. It was all I could do to crawl into the tub and bathe. Yikes. BUT I did remember to stretch because that was always my favorite part of exercising :lol:

[VidelCoolGirl]

I ran today actually. I'm surprised, because I was able to keep up with it for a lot longer than I expected. Anyway, Interval Training is a great way to get fit. You run on and off for twenty minutes. So like, on a treadmill, you can run at 5.0 for two minutes, then go down to 4.0 for the next two minutes. Go back and forth and so on. I have a PDF file all about it. If I find it, I can send it to you.

Otherwise, don't just jump into running. You wont be able to handle it. You'd get a more effective workout building up to it. Light jogging on an incline, or flat incline with a 4.0 speed is good.

But if you want to lose calories...3.5 with a 15.0 incline does wonders. You can lose over 400 in 30 minutes.

[The Million Dollar Prons]

So I'm thinking about getting into running as a form of exercise but I'm not really sure if there is a proper way of doing so or not. Should I eat beforehand, should I run with a water bottle, are there any proper warm-up exercises that are important in preventing impact wear and tear, etc.?

Thanks in advance ^_^.


Eat beforehand, but not like a meal or anything.

If you're doing it on a treadmill, don't hold onto the side-bars, it gives you an unatural posture and seems to increase the "pressure" on your knees.

You can warm up by doing a power walk or something for a few minutes.

You will want water with you.


When running, or at least in jogging, breathe in through your nose, and out through your mouth.

[VidelCoolGirl]

You would be a great workout partner Prons.

[The Million Dollar Prons]

You would be a great workout partner Prons.

Sure it wouldn't be the first time I got sweaty with VidelCoolGirl.

[VidelCoolGirl]

Sure it wouldn't be the first time I got sweaty with VidelCoolGirl.
I suppose I walked right into that one. Seriously though, I just was able to get one of my friends to be my workout buddy for my eventual fight (see my blog for details) so I'm pretty stoaked. Summer is almost here, which means I have to kick it up a notch.

[Lemina]

I have always been fortunate enough to grow up living close to a public park. Many people always run it every day. When I jog in the weekends, I always make sure I don't have a full stomach, but you don't want to be hungry either. Drinking any kind of fruit or vegetable juice is fine before exercising. I always start off walking until I feel my leg muscles, then I start to jog slowly until I breathing a little harder. I then start to walk again until I feel I'm ready to jog again. I sometimes run too but you end up overexerting yourself and get tired quickly. It’s not a bad idea to carry a bottle of water either. These are some of my tips anyways.

[taily]

I live next to a park, which is like, completely, endlessly, big. So awesome.

[Tom Servo]

I don't remember the last time I ran.

[superplough]

I cant run nor do I wish to. It destroys me.

[Jia]

So I'm thinking about getting into running as a form of exercise but I'm not really sure if there is a proper way of doing so or not.



Depends what you're running from.
Police? Angry person? :devil:


^ I have plenty of experience with the 2nd one.

[The Million Dollar Prons]

While we're on the subject, I've always ran\treadmilled just for fun, but I'm thinking I"d like to try my hand at 800meter track running someday. Anyone know how to train for that?

[Haruhi]

But if you want to lose calories...3.5 with a 15.0 incline does wonders. You can lose over 400 in 30 minutes.

Almost as wonderful as doing resistance weight training. =)

[taily]

But if you want to lose calories...

...then take up skipping. Seriously.

[VidelCoolGirl]

...then take up skipping. Seriously.

I don't get it.

Almost as wonderful as doing resistance weight training. =)

My family is made up of big black women. I already have prominent muscle mass, even without weight training. Although, I like interval training a bunch. Although, I hear about this thing called "Power Of Ten" where even though you use low weight, you take ten seconds to do each rep.

[The Million Dollar Prons]

My family is made up of big black women.

This. Is sexy.

[VidelCoolGirl]

This. Is sexy.
I have that look where it LOOKS like I could kick your ***. Built Ford tough as I used to say...

[The Million Dollar Prons]

I have that look where it LOOKS like I could kick your ***. Built Ford tough as I used to say...

This. Is even more sexy.

Damn it Videl do you know no bounds!

[taily]

I don't get it.


Clearly you've never tried serious skipping.

[Shiroiyuki]

Clearly you've never tried serious skipping.

Serious skipping. What a strange combination.

[animeotaku99]

Wow I could really use these tips. I have been inactive with runing and jogging for about 4 years. Now that I am oging to the Police Academy I need ot be able to run 1 1/2 in 15:00 and Sprint 300 meters in 70 secs MAX. I ahve started jogging around the block one tiem about 3 times a day but I still get really tired during the jog

[taily]

Serious skipping. What a strange combination.

Neither have you. try it, get a proper rope, do 240 skips in 120 seconds. I dare anyone to do that, and then tell me it doesn't burn off kcals.

[The Million Dollar Prons]

Before anyone gets more confused, in America what we call "jumprope" is called "skipping" elsewhere, and yes jumproping burns serious calories and is also an interesting sport and passtime

In America, skipping is... well it's like a walk, it's hard to describe.

[Spadesy]

So I'm thinking about getting into running as a form of exercise but I'm not really sure if there is a proper way of doing so or not. Should I eat beforehand, should I run with a water bottle, are there any proper warm-up exercises that are important in preventing impact wear and tear, etc.?

Thanks in advance ^_^.

There is always a proper way to do something. ;)

Make sure you get good running shoes...they don't have to be extravagant but a decent working pair will cost you around $70. Don't be a douchette and try running frequently in skate shoes like my room mate, he's an idiot.

Run outside instead of running on a treadmill...not only is a treadmill boring because you are in the same spot the whole time, but the force feedback on your feet isn't the same when you compare a treadmill belt to actual ground. You will get good exercise either way, but you will benefit from running outside much more...it will make you better at real running, and going up and down slopes will work your calves and tendons out pretty well.

Everytime you land on your left foot, inhale, then don't exhale until you land on your left foot again. I'm taught to do a lot of crap with my left foot being in the military (lol) so that's my pattern, but probably the most efficient. Inhaling and exhaling between feet is too much, too fast, and unnatural.

Run for 20 to 30 minutes each session, 3 to 4 times a week...in 2 to 3 months, you will be in peak cardio shape, although improvements can always be made through doing it more. Go at a medium pace. For that amount of time, you can't automatically go balls-to-the-wall the whole time, especially if you are just starting.

Don't eat heavy before running...it will slow you down and make your stomach hurt, and possibly make you vomit if you push yourself hard enough.

Stretch your achilles and calves before going. And of course, drink lots of water beforehand...don't leave a lot in your stomach, take some over a period of 15 minutes and you will be well hydrated for your run. I know many times where somebody I know ended up passing out from dehydration, considering Okinawa in the summer time is hot and humid beyond reason.

Hope this helps.

[Jon]

Don't eat heavy before running...it will slow you down and make your stomach hurt, and possibly make you vomit if you push yourself hard enough.

Haha, my Cross Country always said:
"Everyone look, said person is puking, this means they're working hard." Of course, he's crazy, but there is a reason why our team always wins regionals/districts every year, and go to states as well. We placed 2nd in states for Ohio, it was awesome.

[taily]

Before anyone gets more confused, in America what we call "jumprope" is called "skipping" elsewhere, and yes jumproping burns serious calories and is also an interesting sport and passtime

In America, skipping is... well it's like a walk, it's hard to describe.

Lol, Yeah, we have two meanings for skipping here. I see why I might have sounded slightly strange :P

[animeotaku99]

when running. is it acceptable to go at a slow steady pace? Will I still see results after awhile? I need to be able to do what I mentioned in my previous post. If not what i the best way to get towards that point.
I am having difficulty running at a fast pace but can maintain a jog

[Reidar]

^ For what you're working up to, you should do HIIT (http://musclemedia.com/training/hiit.asp).

[VidelCoolGirl]

^ For what you're working up to, you should do HIIT (http://musclemedia.com/training/hiit.asp).

Actually, I really appreciate you sharing that link because I'm the same way too. I can't run for long, but light-medium jogging is fine. Although, I have to admit from reading it, it sounds like its for the men who need more confidence and want to build muscle. I do a fair balance of light-weight training and heavy stuff, but I'm trying to build lean muscle. I look muscly enough already.

[Reidar]

Well, HIIT has nothing to do with building muscle. It's simply a way of maximizing cardiovascular efforts in less time.

By the way, you can still lift heavy and not get bulky. There's no such thing as "lean" muscle, of course; muscle is muscle. Gaining too much size is a product of how you eat.

This is a good article for women: http://www.defrancostraining.com/articles/38-articles/51-should-females-train-differently-than-males.html

[VidelCoolGirl]

Well, HIIT has nothing to do with building muscle. It's simply a way of maximizing cardiovascular efforts in less time.

By the way, you can still lift heavy and not get bulky. There's no such thing as "lean" muscle, of course; muscle is muscle. Gaining too much size is a product of how you eat.

This is a good article for women: http://www.defrancostraining.com/articles/38-articles/51-should-females-train-differently-than-males.html

There was an Interval Training book I downloaded online a while ago. Now that I think about it, its almost the exact thing.

So I suppose asking you would be best; whats good? Low weight but high reps, or low reps with high weight. Today, I did the low weight, but I made sure to at least do over fifty. Certain exercises got twice as many reps, but its what I usually do when I want to take it easy.

[Reidar]

It's really up to you.

High reps: lactate threshold (endurance)
Medium reps: sarcoplasmic hypertrophy (muscle shape and attenuation)
Low reps: myofibrillar hypertrophy (strength)

I say that lifting heavy is less monotonous and more enjoyable, so that's what I'd recommend. If you eat accordingly, you won't get muscular off of it. You can get stronger while still staying at the same weight (or losing it), since strength has less to do with muscle size and more with neurological efficiency.

Low reps are also better for tone, although tone doesn't mean "definition" like so many use it as.

[animeotaku99]

Am I still gainign anything if I am only jogging around the at a steady, but slow pace? I haven't really worked out, at least with cardio, for a few years. My job keeps my from turning into a total weakling.
I do "feel it' even afer just going around the block. Am I benefiting from this?

[Reidar]

Oh yeah, absolutely.