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How to Start Running

nytimes.com

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Re: How to Start Running

#41

Post by hanniabu »

ggreer wrote: post #12
itaysk wrote: post #2

> Some people are natural heel-strikers while others tend to lead with their toes. The good news: neither form is inherently better than the other That is in opposite to common knowledge that heel-striking is worse, and leads to increased injuries.

Common knowledge? If anything, the preference seems like a fad to me. Plenty of elite runners heel-strike. I've been running for... a while. In high school, I was captain of the XC team. I finished 5th in the state and our team won the state meet.[1] The spring after that, I ran a 4:18 mile and a 9:07 two mile. In college, I competed in Division I NCAA XC. None of my coaches cared that I was a heel-striker. I've sinc…

As a former runner myself, I was always taught that it depends on speed. If you're going at a slower pace, which distance running usually falls under, then heel strike is more natural, but if you are sprinting then you want to stay on your toes. As somebody that has been a sprinter and XC runner, I've found this to be true. How that advice fares with everyone else, I can't say, but when I know that when I try running distance on my toes or heal strike while sprinting, I will not perform as well and distance on toes feels like my Achilles will snap after about a half mile or so.

Re: How to Start Running

#42

Post by elorant »

I use to walk 8 to 10 kms per day. Would there be a benefit if I move from walking to running? My major concern is that running will hurt my knees in the long term.

Re: How to Start Running

#43

Post by gk1 »

notacoward wrote: post #39
ak217 wrote: post #33

Earlier quoted context omitted.

You're entitled to your opinion, but music is what pushes me to go hard and keeps me motivated in my runs. I literally run 25%+ faster with music on. Not only that, but it's just not nearly as enjoyable without the music (and the scenery). If you listen to music, just wear good earbuds that don't block ambient noise, and don't crank it too loud. Stretching: By now most runners know not to static stretch from cold sta…

Which is more important to you: "going hard" or being safe and considerate to those around you? ETA: good point about stretching before vs. stretching after, though. I should have mentioned that, and so should the OP.

It's not an all-or-nothing decision. I run with music but I keep the volume low enough that I can hear what's around me.

Re: How to Start Running

#44

Post by optimusclimb »

gaur wrote: post #13

The longest I've ever run in one go is 6 km. There was never any runner's high, just excruciating pain. For a good fraction of the population, running is fucking awful.

Assuming (could not be the case of course) that you program - the joy one experiences after coding for hours and then finally having everything fit together and work likely does not mirror the experience one had the first few times programming where everything fails to compile, breaks, doesn't work as expected, etc.

I commented on this in my other post on here. In short, it doesn't come right away.

Re: How to Start Running

#45

Post by bliti »

melvinmt wrote: post #7
bliti wrote: post #4

I used to be overweight and could not run to the door even if my life depended on it. Five years later and I run no less than 5k a day from Monday to Friday. Resting during the weekend. Do run events every other month or so on Sundays. How did I do it? I started with the couch-to-5K program[1]. That led me to diet and eat better. Did my first 5k four months later. Then a 10k three after that. Running is not for every…

Cool! What did you do to diet and eat better?

That's whole different adventure altogether! Our diet depends on a lot of variables. How we feel, our daily stress, relationships on/off work and whole lot more things. My experience has taken me from that very first step of not drinking anymore pop soda to almost vegetarian (I eat meat once a week in small quantities and sometimes cheese). I did the atkins, paleo, juice, fruit, and everything in between. Slowly learning what works for me. Which meant finding and way that vegetables and grains would be enjoyable to eat. Food, or its taste, makes my day. So learning how to cook and buy nutritious food that tasted good has been a process.

Best advice I can give is to see your diet as a learning experience with the end goal of living a better life. Little daily goals amount to amazing yearly achievements!

Re: How to Start Running

#46

Post by js2 »

eru wrote: post #22
js2 wrote: post #14

As someone who's already run 900 miles and four marathons year-to-date, I'll add some hard won advice: 1) Do not be in a hurry. Most runners do way too much way too soon. You will likely get injured. You gain aerobic capacity in a matter of weeks to months. But soft tissues, tendons, ligaments, bone density... those takes years to adapt. 2) If you're getting injured, something is wrong. You're doing too much too soon…

As for learning to land properly: some training barefoot can do wonders. Only the most stubborn people keep slamming their heels into the ground, when there's nothing at all to cushion the blow. If you want to get into barbell exercises, get a coach or at least look for good guides online (or in book form). Don't do half squats.

Good advice to have someone who knows what they're doing show you how to deadlift and back squat. I read Starting Strength before I started, but I'm glad I didn't try to do it on my own.

I'm iffy on the barefoot running advice. If you're going to run barefoot, it's probably best to do it on a soft surface like a grass field. But, that will allow you to continue to heel strike, and worse, because your heel will sink further into the ground, may increase the stress on your achilles. I prefer to advise people to try to land quietly[1], since that usually equates with landing softly. Also, re: heel strike, see this:

http://well.blogs.nytimes.com/2016/02/10/why-we-get-running-...

[1] Part of the reason I no longer run with music. I want to listen, literally, to my body.

Re: How to Start Running

#47

Post by [deleted] »

tehwebguy wrote: post #31
js2 wrote: post #14

As someone who's already run 900 miles and four marathons year-to-date, I'll add some hard won advice: 1) Do not be in a hurry. Most runners do way too much way too soon. You will likely get injured. You gain aerobic capacity in a matter of weeks to months. But soft tissues, tendons, ligaments, bone density... those takes years to adapt. 2) If you're getting injured, something is wrong. You're doing too much too soon…

But soft tissues, tendons, ligaments, bone density... that takes years to acclimate. Is this the reason for so-called "old guy strength"?

[deleted]

Re: How to Start Running

#49

Post by jdietrich »

The British National Health Service provide a nine-week training plan for complete novices. There is an MP3 for each week of the plan, building up from a gentle walk-run-walk to continuous running. The training advice has been reviewed by medical experts to minimise the risk of injury. An extended set of podcasts are available for people who have finished the programme.

http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

Re: How to Start Running

#50

Post by Bluestrike2 »

ak217 wrote: post #33
lispm wrote: post #25

Earlier quoted context omitted.

Don't listen to music while training. Especially not as a beginner. Relax. While running. Personally I think some form stretching is useful - just my personal experience. I'm having a break for it at around 2km.

You're entitled to your opinion, but music is what pushes me to go hard and keeps me motivated in my runs. I literally run 25%+ faster with music on. Not only that, but it's just not nearly as enjoyable without the music (and the scenery). If you listen to music, just wear good earbuds that don't block ambient noise, and don't crank it too loud. Stretching: By now most runners know not to static stretch from cold sta…

You can run with headphones, but at least try and minimize their dangers. Don't use ones with high isolation, like in-ear canal earphones, because you'll hear very little of the outside world. Plus, a lot of models produce lots of microphonics (cable noise), which will drive you positively batty during a run. Turn the volume down so that you can at least hear a car horn. And be sure to run on the left side of the road, where you'll be able to see cars coming towards you and move out of the way if there's ever any danger. You aren't a bicycle trying to fit in with traffic.

A lot of people prefer to run with music. That's fine, and not a problem in a park or similar area. But you need to be extra careful on public roads when you're willfully dampening one of your senses.

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