Runners.. any Advice?

[kai2k1 0]

I've decided to start running to get myself in shape. Its been 12 years since i've even thought about running. I know how to stretch, I remember to stretch and cool down afterwords but since its been a long time so i forgot most of the stretching exercises that I learned in the Army.

I bought a new pair of Asics and im starting with a half mile run 5 days a week and I plan to increase it by a quarter of a mile per week.

Any advice that can be given would be greatly appreciated.

There's no truer sense of flying than sky diving," Scott Cowan

[bob.dino 1]

My only advice: try setting yourself a goal of three days a week instead of five. If you can do five, cool, but if you end up too busy/tired/whatever to run one day, then you won't feel like you've failed.

[SLIDER 0]

I do 20 - 25 miles a week

Take it slow - build it gradually
being consistent with your training is much better that going fast or long as you are starting out.

Set goals for your self that are easy to achieve on a weekly or bi-weekly schedule

"there's a fine line between hobby and mental illness"

[Beerlight 0]

Quote

im starting with a half mile run 5 days a week and I plan to increase it by a quarter of a mile per week.

You may start with walking first then building up to the run in a couple weeks. Then some interval training, walk + run for a while...... just a thought.

[ryan_d_sucks 0]

Good choice on the Asics, that's all I wear for running. Take care of your feet! Don't run in shitty shoes if you can't find/don't have your running shoes. There's not many other minor injuries that will prevent you from running the way a dearching foot/plantar fasciitis will. Also, try to get in a breathing rhthym and stay in that rhthym, seems to help me a lot.

Good luck.

[jtval 0]

My suggestion is to warm up before you stretch then cool down after.

as far as running goes, it's already been said to start slowly and build up. if it is painful when you run you will not enjoy it....that's where I am right now.

I've always got shin splints at a minimum. Doesnt matter what shoes I wear. It's in the way I run apparently.

I go through phases where I LVE RUNNING even thgouh it hurts. I am not in that phase right now but I gotta force myself.

My photos

My Videos

[Stumpy 284]

For ref - i do about 35km a week at the moment, mixed hill and road running, some on trails.
if you are running that much, get two pairs of shoes and alternate them. Its not a problem right now but as your distance goes up your shoes take a pounding.
Get someone who knows what they are doing to fit your next shoes. WHat is good for one person is not necessarily good for another. Shoes are designed with different gaits in mind, whether you supinate or pronate, how hard your heel strike is etc. I recently got fitted for shoes and i have a very neutral gait which is apparently quite unusual. I had to run on a pressure pad and then a treadmill with a camera directly behind my feet. The shoes they recommended are by far the most comfortable i have ever had, and the shin splint problem i had has completely gone
Try to run on grass/ dirt etc. Nothing hammers your joints and promotes shin splints like running on tarmac.
Finally make sure you enjoy it - don't let it become a chore. If you can find someone to go with, all the better!

Edited to add - and good luck of course!

Never try to eat more than you can lift

[rygon 0]

make sure you rest 24hrs after running. Theres nothing worse than setting your sights too high, running 3-5 times a week for a couple of weeks then find you start getting pains because you havent reseted enough. (i did that and it stopped my running for 3wks before i felt comfortable enough to start up again)

Take it easy and only do as much as you can at 1st (no real goals) just get back into the rhythm and breathing correctly.

For warming up...maybe a bit of skipping to start with and stretches like touching your toes to start with. Afterwards do 5-10mins of stetches (ie splits where you stetch to one leg, next leg then touch both legs) one leg over the other (whilst standing up) and touch the ground. hamstring stretches..then do some upper body stretches.