Starting to actually get into running

[Infamous Impact]

Bevo nailed everything you asked about breathing. Also, do what Myghin said, I guarantee you that going barefoot SAFELY on a soft place with no sharp objects abd running in proper form is the best thing you can do. It'll fix up your arches and train your calves hard at the same time.

[Bevo]

While I also recommend running barefoot I say do it to learn but use minimal shoes yet run the same way. The barefoot motion really trains your body to run properly.

On the other hand there is a ton of new injuries related to running barefoot. These injuries are pretty typical even for those with shoes just more frequent.
It's called the too's run too much, run too fast and run too far, each one of them will get you.

With barefoot also comes damage to the skin and bones that you don't get with shoes.
I support barefoot but if you do then be extra careful and watch out for those sharp things on the ground!

[Infamous Impact]

Remember to never let your heels touch the ground too. I did that on a three mile run. Blisters for weeks.

[NickCormier]

well guys to be honest, I dislike running.. and am only doing this for the military fitness testing; After I can comfortably run 7km consistently, I'll do that like 3 times a week to maintain that but I have no intention of running marathons or anything in the future. So running barefoot wouldnt really be beneficial since when im in basic training, I will require shoes there (also running outside, probably in snow/slush/mud, doesnt sound good for my feet)

Overall though, Im more of a weights/gym type person when it comes to fitness.. I go an hour on a stationary bike everyday and if I didnt require to pass this beep test thing, that would be all the cardio I would do. I hate running lol

Anyways; another question.. I got my shoes finally (one pair of Asics and another Nike for inside running) and been increasing my distance twice as long from the past few weeks.. What im curious though, is it better to alternate sprinting/walking or a medium jog for longer then a short walking period, back to jog?? My uncle used to run a lot and told me sprinting is the way to go, but then again I think he was talking with the goal of losing weight in mind, where is I am at the weight I want to be finally and just want to increase my lung capacity/distance running. Jogging is what I should be doing, correct?

Is it more beneficial to run everyday or just to run 3-4 times a week? Like I said, kinda on a time constrant to get where I need to be; I have about 5 weeks left.. so right now I run 6 days a week. Should I just run 4 times a week to let my legs heal a bit or am I fine at 6 days a week?

[Bevo]

I think your better off 4 days a week with one run a bit longer than the others.
Speed should be just a bit faster than easy for the bulk of the run but speed up but not sprint for part of it.

Sprinting will help you run fast but not long, running faster longer will burn more weight and train your body to get used to the effort not to mention help your heart.

If your going to be running with full gear in the snow then that's how you should train. Going shoeless to army boots is going to kick your ass. Maybe do one run a week in your boots with a light pack.

[Fiction]

Just did my first run. I told myself on christmas I was going to for a run yesterday, but woke up with the flu on boxing day. Anyways I was cleared up this morning, just got back from roughly 4-5km run with walking. I was just alternating between 1:30 Running and 3:30 and I did that 9 times.

Holy shit, my heart is pumping hard and i'm sweaty. But I have to say, running with a really nice breeze focusing on breathing is really relaxing. I also listened to some BTBAM As I ran

Anyways, I've finally started.. heres to not giving up

I've also spoken to my step dad who does 200Km rides (Racing bikes) and he said he'll cover half the cost of a nice bike for me if I can commit to training, and he wants to see me doing 105Km by the end of the year (A race called Loop the lake). Fitness is fun haha.. This section of the forum has actually got me to finally do it as I've wanted to ever since around year 9. (18 now)

[Bevo]

Nice!

Your on your way, the more you do it the easier it will be.
That bike offer sounds pretty amazing, get after it and have fun!

Best advice.....sweat every day!

[Fiction]

Thanks man, I wanted to give my legs a bit of a rest today but still do something as they're pretty sore, so I just went for a bit of a skate around the area which is overly hilly, so I still raised the heart beat a bit.

When I get my bike i'll probably alternate days with a run, ride then rest..

[Fiction]

So it's now almost 3 weeks in and I'm feeling a lot fitter, less strain in my breathing as a I run and I've been covering more distance each run, but I've hit what was expected seeing as I've always had the issue, my knees. After this mornings run my knees have been hurting a lot, I read that during stretching any hypertension on the knee is bad, which I thought the way I was doing lunges and toe touches we're correct but apparently it's too much strain on the knees. Hopefully I'll be fine by tomorrow or atleast the day after and I won't stretch it as I have been. Other than that is there any other way to prevent this that i should focus on, maybe running form or or padded joggers, I've just been using my converse as its all I got.

[Bevo]

It's your shoes dude!

Are you landing on your heels, mid foot or fore foot?
If you land on your heels it's a huge shock to your knees.
If you land on your mid foot it spreads the load taking the weight off your knees, I run this way.
If you land forefoot your using your ankle and legs to absorb the shock which is like running bare foot, this is best for the knees.

Also stretch your IT band, this is the muscles on the side of your leg. They get tight and pull your knee cap over giving you the runners knee. Look up the stretches and do it every day, it will really help.

Keep at it and get some new shoes or take them off and run bare foot!

[Bevo]

Double post?

[Fiction]

I'd land fore-foot. I'll check out those stretches and invest in some proper shoes haha

[Bevo]

If you go that way do it only for a small part of your run then do a bit more the next day.
What happens is you use your calf as a spring and its not used to it, if you over do it which is super easy you will be walking funny and in some serious pain..

Take it slow!

[Infamous Impact]

http://www.dragondoor.com/articles/t...g/default.aspx
Pretty good article on strength training and how it helps your sprinting. I've been following it for a month and my deadlift went up from 190lbs-225lbs and my I've seen my times drop faster than my other teammates.

[Bevo]

Great article!

I have been doing that but with girly weights and its helped me run up hills I walked up before. Its also improved my pace/effort so faster pace with less effort.

This and core training really helped me become faster.

[Infamous Impact]

Just some good things for form:
Welcome to Good Form Running

So I decided that I'm going to start running distance over summer after track is over. Since all my running training consists of C25K for a month then sprinting, can someone (Bevo) give me a crash course on running more than half a mile?

[Fiction]

That video was so relaxing until 2 minutes in

I wish the roads in my area were good to run barefoot. Save me spending money on shoes

[Bevo]

That was a good video but gives me nightmares, I was racing a hilly trail race and a guy with those short short kept running up the wall type steep hill in front of me......ew.....don't look up!!

So, number one don't run for distance run for time, start with 15 min easy easy like old man slow..when your done you should be warm not hot. You should be able to sing death metal style no problem.
Run every other day and try to land on anything but your heels.

Next week kick it up to 20 at the same pace, you are over a mile now easy. If you feel ok pick up the pace in the middle of the run just a bit so your breathing like bay watch Pamela has your finger in her mouth, no more than a few min cause you get to stick you finger in again...make sure your pace is always super comfortable.

What your doing is brick work, laying down the foundation and getting your muscles stronger as well as your heart. The little bit of speed is to stress your heart out a bit so it can do a bigger load.

If you time yourself over a part of your run you will notice after a few weeks that easy pace is much faster than when you started.

Another thing to do is look in your area for a running room store, they offer two free runs per week for any level, join up so your running with others..lots of girls in these groups...just saying..

Bottom line be consistent every other day and even more important is go slower, after a month or two you will be easily able to do 10 min miles for 40 min!!

Always feel free to pm me..

[Fiction]

I've just been alternating between jogging and walking, is that still alright? I've been using an iPhone app which tells you when to start and stop running. At the moment I'm doing 1:30 Run then 3:30 Walk 9 times, After todays run, I up it to 2 Min Run then 3 Min walk.

Also, Since I started running i've gone from 81Kg down to 76Kg and I've been doing Push-ups/Sit-ups and my stomach has noticeably flattened

Edit;

I tried a different route today.
Mother....er Hills hurt.

[Bevo]

Impact has been running so that was more for person who has been running.

Fiction, what you can do besides following your program is to jog instead of walk when your run period is over. Running slow will lower your heart rate just as good as walking but trains your body to run non stop.
Same deal, go slow and be consistant.

That weight loss is amazing!
Sit ups suck!!!!
Do planks, front, left, right and back or reverse...do one set of those followed by some push ups, get up and do some squats with your body weight all non stop.
That is a huge workout that only takes 20 min.
I do that every morning!

[Fiction]

Yeah I was surprised, I'd say my changed diet has really helped.

I've cut out fatty snacks like biscuits/chips/crackers, might have an apple every now and then as a snack but other than that only breakfast, lunch/dinner. And I've been making things like Chicken Schnitzel Salads for dinner and whatnot. Also gone from doing 10 pushups with sore arms the next day up until 40 and waking up without any pain. I'm so amazed by progress.

[Infamous Impact]

Originally Posted by Bevo

That was a good video but gives me nightmares, I was racing a hilly trail race and a guy with those short short kept running up the wall type steep hill in front of me......ew.....don't look up!!

So, number one don't run for distance run for time, start with 15 min easy easy like old man slow..when your done you should be warm not hot. You should be able to sing death metal style no problem.
Run every other day and try to land on anything but your heels.

Next week kick it up to 20 at the same pace, you are over a mile now easy. If you feel ok pick up the pace in the middle of the run just a bit so your breathing like bay watch Pamela has your finger in her mouth, no more than a few min cause you get to stick you finger in again...make sure your pace is always super comfortable.

What your doing is brick work, laying down the foundation and getting your muscles stronger as well as your heart. The little bit of speed is to stress your heart out a bit so it can do a bigger load.

If you time yourself over a part of your run you will notice after a few weeks that easy pace is much faster than when you started.

Another thing to do is look in your area for a running room store, they offer two free runs per week for any level, join up so your running with others..lots of girls in these groups...just saying..

Bottom line be consistent every other day and even more important is go slower, after a month or two you will be easily able to do 10 min miles for 40 min!!

Always feel free to pm me..

Thanks Bevo, I ran 2 miles in 12-13ish minutes yesterday but I was breathing pretty heavy at the end, so I'll try your workout when I have time. And I'm still in high school, so I can just ask one of the XC girls to run with me for group runs .

[Bevo]

Right on guys!

Not sure if I mentioned this but I will ... again.

When I started to run early last season my heart rate and speed were as "A" one month later "B" and at the peak of racing "C"

A, 150bpm heart 10:50 mile
B, 150bpm heart 9:50 mile
C, 150bpm heart 8:40 mile

So the same effort and heart rate but much faster per month!
Another even bigger thing was that 150 felt effortless at the end of the season and damn hard at the begining.
A typical race I will average 160-170bpm over 2-6 hours.

My run a few hours ago I was 150bpm at 10:20 a mile, I have slowed down a bit and am working through a muscle tear.

Keep at it and it will come, and it will come fast!

[Infamous Impact]

Rolled my ankle today doing box jumps . Also PR'd on my squats, benches, and deadlifts (220,185,230 respectively). Also, my school has multiple floors with no elevators. On top of that, there's a meet on Saturday and districts are next week. This next week will NOT be fun.

[Bevo]

RICE, Rest, Ice, Compression and Elevation.. this will help plus some advil.
If it does not hurt to bad tomorrow go for it, ache is ok, bit sore is ok, pain is bad as well as the injury hurting your form.

A few times i have had to run out of trails after doing that, I was able to walk it off to a bit then get back to running.