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How to Start Running

nytimes.com

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Re: How to Start Running

#51

Post by rlonstein »

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.

I agree. I found that Vibram Five Fingers and other "minimalist" and thin "zero drop" shoes are the best thing between my feet and the ground. They promote a natural foot strike (e.g. it hurts if you heel strike).

Re: How to Start Running

#52

Post by fauigerzigerk »

tim333 wrote: post #10
projectileboy wrote: post #6

Earlier quoted context omitted.

People have different styles, and I'd hate to be overly prescriptive. Having said that, switching from heel strike to forefoot strike made it possible for me (overweight 44 year old) to go from the couch last January to running the Twin Cities Marathon last October.

Heel striking is not really what we evolved for as you can only do it comfortably in heavily cushioned running shoes. If you run barefoot or in lightly padded shoes you are forced into a more forefoot first style.

Or we may not have evolved for running on asphalt.

Re: How to Start Running

#53

Post by jeffwass »

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…

What do you listen to? Do you choose specific songs to match your target cadence?

Re: How to Start Running

#54

Post by enraged_camel »

z3t4 wrote: post #20
notacoward wrote: post #11

So much bad advice. (1) Actually it does matter how and where (relative to your body) you land your foot. Contrary to the article, many people do need to fix their "natural" form and/or get shoes that help them avoid pronation, both to avoid injury and to increase the enjoyment that will help them stick with it. (2) Similarly, the article's advice about stretching is way out of date. It's now consensus that static st…

2) A little bit of stretching wont hurt, just don't do it too extensively. Stretching relaxes the muscles and increase range of motion, witch can have a positive effect on your running. It can also help the muscles "warm up". If stretching was so bad, you wouldn't see elite athletes do it, or cats and dogs.

He said static stretching is bad, and it absolutely is. Athletes do dynamic stretching.

Re: How to Start Running

#55

Post by GFK_of_xmaspast »

rlonstein wrote: post #51
eru wrote: post #22

Earlier quoted context omitted.

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.

I agree. I found that Vibram Five Fingers and other "minimalist" and thin "zero drop" shoes are the best thing between my feet and the ground. They promote a natural foot strike (e.g. it hurts if you heel strike).

They also promote stress fractures.

Re: How to Start Running

#56

Post by halcyondaze »

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…

For #2 - where to look to troubleshoot those issues?

Re: How to Start Running

#57

Post by js2 »

halcyondaze wrote: post #56
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…

For #2 - where to look to troubleshoot those issues?

For me, it was a physical therapist (I've added my story as a sibling comment to yours.) That was the first professional I saw that watched me run and evaluated all parts of my body. The shoe stores and podiatrist only looked to see if I was pronating and at my feet. The chiropractor only looked at my back. The orthopedist only wanted to look at an MRI or bone scan. A massage therapist who works with athletes and/or is/was a runner may also be able to help. But honestly, I'm sold on the value of a good PT.

Re: How to Start Running

#58

Post by gaur »

optimusclimb wrote: post #44
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.

Where did I say I expected it to come right away?

I ran 5 km three times a week for about four months. It was fucking awful every time, so I stopped.

Re: How to Start Running

#59

Post by gaur »

brookside wrote: post #28
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.

I don't feel 'good' while running until several kms in. And definitely not the first few times after not running for a while. Give yourself a chance.

Where did you get the idea that I didn't give myself a chance?

I ran 5 km three times a week for four months, and it was always fucking awful.

Re: How to Start Running

#60

Post by js2 »

GFK_of_xmaspast wrote: post #55
rlonstein wrote: post #51

Earlier quoted context omitted.

I agree. I found that Vibram Five Fingers and other "minimalist" and thin "zero drop" shoes are the best thing between my feet and the ground. They promote a natural foot strike (e.g. it hurts if you heel strike).

They also promote stress fractures.

No more so than a hammer promotes broken fingers when you use it to smash them. Vibram probably should have been more careful in its marketing, but ultimately, it wasn't the shoes causing those stress fractures, it was runners doing too much too soon in them.
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