Running Tips for Beginners

Recently I received an e-mail from  Lindsey   that started off with this:

Running Advice –

You've inspired me to try running. I'm burnt out on my elliptical (bored with it) and need a change. Though it is insanely hotter/more humid in Houston, I think it'll just add to the burn when I run.

Let me just say that is so exciting!  I love it when energy spreads.  I will do my best to answer some of the questions she had but let me invite all of you fellow bloggers to add your 2 cents especially in the areas I’m not familiar with (i.e. running with asthma) Obviously I am not a doctor so I guess I need to put the usual disclaimer of always consult your physician before beginning a new training program!

To get started I would suggest to have goals but make them attainable.  Running requires different muscles and stamina than other sports so work your way up gradually.  I hear people say “I can’t even run a mile!”  Well guess what at one point I couldn’t either.  A mile can seem far and you have to work up to it.  You can use a run walk method to work your way up to a mile then once you’ve reached that goal go from there.  For example if you walk 2 minutes, Run 1 minute and keep doing that until you’ve either reached 1 mile or set amount of time.  I’ve heard some good feedback on the Jeff Galloway Method: http://www.jeffgalloway.com/training/index.html

For stretching it is usually best to do active(dynamic) stretching beforehand and save the static stretching for after.  Hips and IT bands are usually the tightest for runners so make sure to stretch those out!

 Beginning-  Dynamic warm up

Middle         Actual workout

End-            Cool down/static stretching

http://www.elitesoccerconditioning.com/Stretching-Flexibility/DynamicStretchingvsStaticStretching.htm

For humidity and heat be sure to add extra water intake.  Personally I prefer a fuel belt for the longer runs I find that carrying a water bottle in my hand throws me off but I know this is mainly personal preference.  As far as using a camel back that is worn like a back pack I’ve heard the opinion that it can throw your center of gravity off and make it more difficult to run.

I don’t have asthma but I know it can be managed and have a lot of friends that still participate in running.  Here is an article I found on it:  http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=300078

For running shoes I have always bought my shoes a half size too big.  This is due to the fact that when I’m running longer distances two things happen my feet can swell from the heat and there can be constant impact of your foot hitting the front of your shoe which I found out the hard way can lead to you losing a toe nail or two.  As far as what type of shoe or support most specialty running stores now offer gait analysis, personally I went to an orthopedic specialist and he told me that I am flat footed and what type of orthotics I needed.

Clothes can be a trial and error thing.  “Cool Max” type materials allow for moisture wicking and usually won’t lead to chaffing but can be more expensive.  For music I use it on my shorter runs and they even sell CDs that are all songs with the same bpm (beats per minute) to help you stay on track.  I find that for my longer runs it throws me off though.  I go out to strong and run out of steam, again a personal preference.  Obviously be aware that it can also create safety issues if you can’t hear a cyclist yell “on your left” or if on a busy road.  One of the best things I did is incorporate cross training so that I’m not just running.  When I swim and bike this helps build all the muscles around my knees so that it diminishes knee pain. 

My two favorite running stretches for after:

IT Band Stretch I usually have my top leg straight though.

Hip Stretch

Once you have this one lean forward for an extra stretch putting your forearms on the floor in front of you.

What did I miss?  What’s your favorite running tip for beginners?