Tips for Beginner Runner?


  • Apr 13, 2013 4:36 AM GMT
    Hey Guys -- Pride/Summer Season is coming up and I've really started to get into BodyPump which is toning me - yet i still have some stomach fat and leg fat i wanna lose. Wanna try running.. any tips to help me get motivated? Always seem to get into the "jogging phase"

    thanks icon_smile.gif
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    Apr 13, 2013 2:12 PM GMT
    There are other similar posts, but go to http://www.runnersworld.com/ for articles for beginning running, beginner training plans, and motivational articles.

    I'd establish goals, though if you're a true beginner, stay away from creating a specific time for any distance. Rather, set up goals for distance run. The general guideline is a 10% weekly increase. You can go to http://www.mapmyrun.com/ to create specific routes and/or to get their distance if you don't have a watch or phone with gps.

    And make sure you're wearing the appropriate running shoes. The top link also has information about that.

    Good luck!

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    Apr 13, 2013 2:18 PM GMT
    Buy a good shoe, Asicis is my preference.
    Shoe should be one size larger with a good toe box. You would just die if you got black toe and your toenails fell off.
    Start on a treadmill for a month to build endurance (30 mintutes five days a week) before hitting the pavement.
    Register for races. they are good because of the social aspect plus we humans need competition. You will always find what I call a Rabbit. Someone you mentally compete against or stride to maintain speed with. Your rabbit can be a total stranger and if in a race they don't even need to know. LOL
    Run with friends or club. Friends always compete against each other and it helps build a competitive spirit and target goals.
    Drink plenty of water, have a slice of white bread before heading out for a run. Body will break it down quickly and you can use the sugar for energy. It's amazing what that one slice can mean. I guess an energy bar will due too.

  • Apr 13, 2013 4:14 PM GMT
    awww thanks guys good tips icon_smile.gif
  • stratavos

    Posts: 1831

    Apr 13, 2013 4:23 PM GMT
    don't get the vibram toe shoes and expect to be able to use them properly right away!
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    Apr 13, 2013 4:38 PM GMT
    Your leg muscles will hurt at some point; be sure to stretch and don't overdo it!
    Proper footwear is critical, and they will wear out. Get a fitting from some place like roadrunner sports or fleet feet or the equivalent.
  • gwuinsf

    Posts: 525

    Apr 13, 2013 4:46 PM GMT
    I would go into a running shoe store (an actual running store, not Foot Locker) and tell them you want a shoe to get you started. They should look at your feet and have you run for them across the store. If they don't do those things, they're not fitting you properly. They will look at your gait and whether you over-pronate/supinate. They should then recommend a shoe that is going to be right for your feet.

    Websites aren't going to help you as a beginner because it's tough to tell on your own if you overpronate or supinate (whether your feet roll in or outwards due to the arch or lack of arch in your foot).

    Go get properly fit for a running shoe is #1.
  • roadbikeRob

    Posts: 14335

    Apr 13, 2013 5:01 PM GMT
    stratavos saiddon't get the vibram toe shoes and expect to be able to use them properly right away!
    You have to give your feet a proper amount of time to get adjusted to running in the Vibram toe shoes. Don't rush into it like I did last year and now I have problems with plantar faciitus in my right foot although the Vibrams are not totally to blame but helped contribute to the problems.
  • hdurdinr

    Posts: 699

    Apr 13, 2013 5:19 PM GMT
    I recently saw a documentary on a BBC program called 'Horizon' about exercise. The scientific conclusion is that genetically speaking, for a lot of people, doing 12 minutes a month has the same effect as three hours a week in burning fat and speeding up your metabolism. So three times a week whether you're biking, running, swimming or whatever; you're doing twenty seconds ALL OUT sprint, rest for 10 seconds, then do it again, rest for ten seconds then do it again. I'm yet to try it but I'm going to. The program was called 'the truth about exercise' it might be on youtube somewhere. I know this isn't what the op was asking about but might be of some use!
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    Apr 13, 2013 5:38 PM GMT
    Get a good stretch routine going, before AND after a run. And second the recommendation to go to a specialty running store to have your stride analyzed. Also, socks specifically for running are highly recommended (Feetures are great.) Best of luck!
  • Medjai

    Posts: 2671

    Apr 13, 2013 5:49 PM GMT
    Michael_in_Charlotte saidGet a good stretch routine going, before AND after a run. And second the recommendation to go to a specialty running store to have your stride analyzed. Also, socks specifically for running are highly recommended (Feetures are great.) Best of luck!


    First, stretching before isn't advised. It, at the very least, will have no effect. However new research and empirical studies are showing that pre workout stretching can actually increase the risk of injury.

    Second, stretching does not prevent muscle pain. New research is disproving the idea, which is actually based on the false '60s notion that muscle soreness is caused by muscle spasms. There are a lot of benefits to stretching, but decreased pain isn't one.
  • gwuinsf

    Posts: 525

    Apr 13, 2013 7:02 PM GMT
    I've also read that pre-workout stretching reduces overall strength and endurance.
  • Lincsbear

    Posts: 2603

    Apr 13, 2013 11:09 PM GMT
    Lots of good advice above.

    Do a five minute warm up before you run(vigorous walking, gentle jogging) Afterwards, the same cool down. This helps prevent any injuries.

    Do some dynamic stretching after the warm up(but before the run), and static after the cool down.

    Correct footwear is essential for your individual feet and running style. Visit a sports shop and have the assistant determine the above and the appropriate running shoes to go with it.

    Drink plenty of water before, after, and en route. Don`t wait to feel thirsty, drink regularly.

    Go steady at first; if anything, under do it to start with. Be patient. Then gradually build up times, distances, etc.

    If you`re a complete beginner, give yourself plenty of rest between runs(two days). Recovery(rest) is as important as working out.

    Vary routines, courses, terrain to give variety and interest.

    Try running with someone slightly better than you. It`ll motivate and encourage you to keep going.

    Best wishes!
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    Apr 14, 2013 12:08 AM GMT
    don't trip
  • NHLFAN

    Posts: 370

    Apr 14, 2013 2:38 AM GMT
    gwuinsf saidI would go into a running shoe store (an actual running store, not Foot Locker) and tell them you want a shoe to get you started. They should look at your feet and have you run for them across the store. If they don't do those things, they're not fitting you properly. They will look at your gait and whether you over-pronate/supinate. They should then recommend a shoe that is going to be right for your feet.

    Websites aren't going to help you as a beginner because it's tough to tell on your own if you overpronate or supinate (whether your feet roll in or outwards due to the arch or lack of arch in your foot).

    Go get properly fit for a running shoe is #1.



    Good advise is being given, but this is at the top of the list. Go get fitted propery, buy the right shoes and no going in you aren't going to get injured because you had the wrong shoes on. Take it from me, while I didn't get injured, a lot of pain was felt before I finally got the proper shoes. I wear Aasics.
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    Apr 14, 2013 2:48 AM GMT
    avoid roads and hard surfaces
    aim for grass and gravel

    getting too many miles too quick will cause problems so take it easy to start
  • LJay

    Posts: 11612

    Apr 14, 2013 3:05 AM GMT
    Sorry. tl;dr

    Don't run. Walk until you are used to spending the time on it regularly. then think about running. Or maybe cycling.
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    Apr 14, 2013 6:06 AM GMT
    I'll be honest. Don't take up running if you're just looking to lose the flab on your stomach and legs. You can't target fat loss in that way. Just focus more on your diet and maybe increase the intensity of your Body Pump routine. Or try the elliptical machine.
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    Apr 14, 2013 12:50 PM GMT
    Medjai said
    Michael_in_Charlotte saidGet a good stretch routine going, before AND after a run. And second the recommendation to go to a specialty running store to have your stride analyzed. Also, socks specifically for running are highly recommended (Feetures are great.) Best of luck!


    First, stretching before isn't advised. It, at the very least, will have no effect. However new research and empirical studies are showing that pre workout stretching can actually increase the risk of injury.

    Second, stretching does not prevent muscle pain. New research is disproving the idea, which is actually based on the false '60s notion that muscle soreness is caused by muscle spasms. There are a lot of benefits to stretching, but decreased pain isn't one.


    http://www.unm.edu/~lkravitz/Article%20folder/stretching2010UNM.html

    http://www.usatf.org/stretchStudy/index.asp

    Agreed, my bad - researched for myself and found that benefits of pre-performance stretching aren't as certain as they used to be. I can admit when I'm wrong. Thanks for correcting that.
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    Jul 23, 2013 5:57 AM GMT
    In the beginning, don't beat yourself up over time and speed. Just focus on endurance- even if you're walking more than you are jogging/running.

    Set a metric you'd like to improve-such as pace and give yourself a reasonable, realistic goal to improve on it by a certain amount in a certain period of time. Don't worry about other metrics- focus on one thing at a time.

    Stretch your shins to prevent shin splits. A lot. Very common among new runners. Stretch your hamstrings, gluts, calves, etc for 20 seconds each at least before running.

    Try not to eat anything 2 hrs before a quick run. Eat something with simple sugars or slowly-digestible carbs no more than an hr before a long run. Drinking tooooo much water prior to a run can make you bloated, gassy, and a pained runner.

    If you have a smartphone, download a running app that monitors your movement and location so you can store and track your progress.

    Pick a goal, stick to it, and realize Rome wasn't built in a day.