What advice would you tell a new runner?

Admin · #1 05-15-2010, 11:55 PM

Lets say its someone's first week of running. What are a few of the most important things, in your opinion, that you would tell this person?

betjet · #2 05-16-2010, 12:05 AM

Take it slow...don't give up...enjoy the ride!

Sotally Tober · #3 05-16-2010, 01:34 AM

Excluding the obvious, "Have fun".....

1) run slowly
2) run slowly
3) run slowly
.
.
.
.

99) run slowly
100) run slowly

Yes, I'm that serious about it. And so is virtually every running coach out there. The overwhelming majority of the adaptations runners are looking for by running, can be accomplished at EASY training paces. In fact, some adaptations occur BETTER at slower paces. So let's keep it nice & easy. This is one case where doing things the "easy way" pays off.

101) Don't be a hero on upping the mileage. Smarter people than us have studied the effects of going too much, too fast. This was the lesson they passed on. Heed it well.

102) I don't care what color the shoes are, what brand they are, or what brand you think you like. And I don't care how much they cost. If they feel great, even after you run, you never blister in them, you're not experiencing pain in your feet, heels, shins, etc., BUY THEM UNTIL YOU CAN'T FIND THEM ANYMORE. Scour the internet. Buy multiple pairs when you find them getting harder to find. Might it mean spending $20 more than that really cool looking pair in the colors of your alma mater? Yes. Spend it! Buy a miserable (for your specific feet) pair of shoes once, and you'll have learned the hard way that the extra money spent is well worth it.

103) When you think you are finally ready to add speed workouts, you're not. Wait 6 more months, minimum.

104) Get the right gear. This is especially important in the winter. If you're going to spend countless hours out on the roads, pounding the pavement in the heat of summer and cold of winter, you might as well be as comfortable as possible. Kiss cotton goodbye, until after your run.

105) For the first year, ignore pace. Please. Just run based on how you feel. You'll improve naturally. You don't need to constantly look at your watch for that to occur.

106) Improvement is not linear, i.e. the next run will not always be better than the last. You won't always feel better, you won't always run faster, you won't always go further. Accept it, and be ready to run tomorrow.

107) Drink plenty of fluids. If you are running to try and lose weight, sweating out 4 pounds of fluid on a 3-mile run in August is not losing weight. It looks good on the scale that day, but it's not real. Yes, you can get away with it...that is, until you can't anymore. Your body will automatically correct it by making you thirsty, and forcing you to drink. So why go thirsty? Just drink from the get-go. You'll feel better.

108) Never be afraid to ask a running partner to slow down. If they're trying to bury you, to show off, never run with them again. If they're your best friend, have coffee afterward. Your run has to be your run. FWIW, I would feel really guilty if I made any friend of mine run harder than they should. I'd want them to tell me.

109) Continuously try and get someone else you know to take up running. And then help them in any way possible. You'll be paying it forward.

I could go on, and on, and on. I'll give others a chance for now.

Admin · #4 05-16-2010, 02:34 AM

thanks sotally, i will be telling new runners to look at that post in the future,

here is what has been posted on our facebook page so far

Melissa Fryback Just run. Don't think about the run.

2 hours ago ·

Amber Nicole yes definatly just run. When I first started running thats what I did. And to pick a place that is peacful like a park. Because sometimes the beauty will distract you from the pain!!!

2 hours ago ·

Ronnie Glover Start slow and easy but be consistent and remember it will get easier.

2 hours ago ·

Clair Palley Don't overdo it and end up on the injury list! Find a program and follow it to the letter so that you avoid injury (spoken from experience)

2 hours ago ·

Tracy Cox Put one foot in front of the other..and keep moving! Oh..and enjoy the Endorphins! ♥

2 hours ago ·

Frank Tingley Start with an even paced 1- 3 mile run or jog. If need be run for 3 minutes and walk 1 minute. Go for the run with a companion or two of similar ability. A variety of scenic courses will inspire you. And remember to have fun with it. I started out with a 3 mile run 3 years ago and now I am training for my 6th marathon. I am now a young 62 year old.

2 hours ago ·

Perry Small Set a goal, run with a group and listen to your body.

2 hours ago ·

Mary Rosas running is a patient sport....if you want it too fast, you may get injured. Cross Train, cross train, cross train.

about an hour ago ·

Jill Bruyere Go slow. Don't do too much too soon. Have a plan. Cross train. Listen to your body! And, be proud of your accomplishments everyday!

about an hour ago ·

Janet Rocque sign up for a 5k as motivation

about an hour ago ·

Amber Nicole check out this site... MapMyRun.com - Map your Run, Running Routes. Find Runs Anywhere. Join our Running Community of Runners. Run GPS, GPS, Running Social Network. Google Map Run, Calculate Calories, Online Pedometer, Distance, iPhone, and More.

54 minutes ago ·

Running and Reading · #5 05-16-2010, 03:03 AM

What kind of warm up do you all do? Do you just start running once you get there or do you fast walk / run alternate for a little while? I never really asked about this when I started running and so I just start running as soon as I get out the door but I wonder if that is the right way to do it....whatcha think?

gprunner · #6 05-16-2010, 04:06 AM

I echo the advice of a run/walk ratio.
start out with a minute of each or so and just stick with that for the first few times you run.
I remember when I first started running, on a treadmill, and even running one or two minutes was difficult. And I was in shape, I just wasn't in cardio shape for running.
Take your pace slow, and take the buildup to nonstop running slow. Don't just go out there and start running when you haven't done that before.

Geely · #7 05-16-2010, 11:43 AM

Quote:

Originally Posted by gprunner

I echo the advice of a run/walk ratio.
start out with a minute of each or so and just stick with that for the first few times you run.
I remember when I first started running, on a treadmill, and even running one or two minutes was difficult. And I was in shape, I just wasn't in cardio shape for running.
Take your pace slow, and take the buildup to nonstop running slow. Don't just go out there and start running when you haven't done that before.

I agree with Gp....walk/run. I started by walking 4 pavement blocks and running two...small steps.

Sotally I agree with also...slow is key. distance before time.

21 days to a habit...and a good one.

cdreisbach · #8 05-16-2010, 01:04 PM

I'm newer to running but I have found thatI haveto stretch my calf and thigh muscles before I run or it is painful for the first mile. I was doing yoga but I ran into time limitations, so I started with some easy foot rolls and then grab my foot and stretch my thigh muscles , and I also will bend over and touch the ground and hold it until I relax into it and can hug my knees easily, then I bend my knees and roll my back slowly up as I come to a standing position to losen up my back. I have some damage to my Right thigh and calf muscles so I really have to stretch them before I run. I will also do a backward walk as I am waiting for the start of the run. This is working for me right now so I am sticking wih it.

Sotally Tober · #9 05-16-2010, 04:32 PM

Honestly, I warm up by running, easily. For my first 2 miles, my average HR is rarely above 135. Then I begin focusing more on what the goal of that particular run is supposed to be.

Life in the fit lane · #10 05-16-2010, 10:46 PM

Quote:

Originally Posted by Sotally Tober

Excluding the obvious, "Have fun".....

1) run slowly
2) run slowly
3) run slowly
.
.
.
.

99) run slowly
100) run slowly

Yes, I'm that serious about it. And so is virtually every running coach out there. The overwhelming majority of the adaptations runners are looking for by running, can be accomplished at EASY training paces. In fact, some adaptations occur BETTER at slower paces. So let's keep it nice & easy. This is one case where doing things the "easy way" pays off.

101) Don't be a hero on upping the mileage. Smarter people than us have studied the effects of going too much, too fast. This was the lesson they passed on. Heed it well.

102) I don't care what color the shoes are, what brand they are, or what brand you think you like. And I don't care how much they cost. If they feel great, even after you run, you never blister in them, you're not experiencing pain in your feet, heels, shins, etc., BUY THEM UNTIL THEY YOU CAN'T FIND THEM ANYMORE. Scour the internet. Buy multiple pairs when you find them getting harder to find. Might it mean spending $20 more than that really cool looking pair in the colors of your alma mater? Yes. Spend it! Buy a miserable (for your specific feet) pair of shoes once, and you'll have learned the hard way that the extra money spent is well worth it.

103) When you think you are finally ready to add speed workouts, you're not. Wait 6 more months, minimum.

104) Get the right gear. This is especially important in the winter. If you're going to spend countless hours out on the roads, pounding the pavement in the heat of summer and cold of winter, you might as well be as comfortable as possible. Kiss cotton goodbye, until after your run.

105) For the first year, ignore pace. Please. Just run based on how you feel. You'll improve naturally. You don't need to constantly look at your watch for that to occur.

106) Improvement is not linear, i.e. the next run will not always be better than the last. You won't always feel better, you won't always run faster, you won't always go further. Accept it, and be ready to run tomorrow.

107) Drink plenty of fluids. If you are running to try and lose weight, sweating out 4 pounds of fluid on a 3-mile run in August is not losing weight. It looks good on the scale that day, but it's not real. Yes, you can get away with it...that is, until you can't anymore. Your body will automatically correct it by making you thirsty, and forcing you to drink. So why go thirsty? Just drink from the get-go. You'll feel better.

108) Never be afraid to ask a running partner to slow down. If they're trying to bury you, to show off, never run with them again. If they're your best friend, have coffee afterward. Your run has to be your run. FWIW, I would feel really guilty if I made any friend of mine run harder than they should. I'd want them to tell me.

109) Continuously try and get someone else you know to take up running. And then help them in any way possible. You'll be paying it forward.

I could go on, and on, and on. I'll give others a chance for now.

This post is a piece of brilliance.