Tips for running because I suck.

[BigL17]

Well since your taking about running and not racing, you want to keep a constant cadence in your stride. But many don’t think you have to do the same with your breathing. You should listen to your body and inhale deeply through your nose and exhale through your mouth, whilst keeping rhythm with your pace. Think of your breathing and foot steps as your body’s song (sounds weird I know but It helps me to keeps pace and muscles oxygenated). If you here your breathing off simply take a deep breath and shake out and try to regain the symphonic rhythm that you attained before.

It won’t come right away but if you listen and practice to CONTROL your breathing and not have it control you then you will do fine.

In terms of increasing your endurance swimming definitely helps with running, it gets your body used to working with less oxygen. With running to increase your endurance you either increase mileage, or intensify your pace at the 1.8 miles you currently run. I would recommend a mixture of the two, but not going too crazy of the back, gradual progression is key to increasing your endurance and injury prevention.

Another thing about running don’t confine yourself to running on a treadmill all the time it takes away from the fun of running. Go find a trail or just change it up every once in a while. I ran XC and Track through high school and part of college and hated confining myself to a treadmill, I felt one of the best parts of running was getting to see things. Running the same place all the time can add to the hardships of running.

And most importantly remember to warm up and stretch I know it has been said many time before, but it is that important.

Hope all my unorganized chitchat helped in some way.

 

[Pistol719]

Thanks for the advice.. Yeah I don't touch the treadmill or elliptical unless it is hell outside (kinda like today,) I keep with the track outside.. I took sunday off but been trying to control my breathing much like you and a few other posters have said since friday and it has definitely helped alot.. I feel more energy and not getting winded as quick as I usually do... I definitely understand it is a progressive thing.. much like any other workout.. Rome wasnt built in a day!

Well since your taking about running and not racing, you want to keep a constant cadence in your stride. But many don’t think you have to do the same with your breathing. You should listen to your body and inhale deeply through your nose and exhale through your mouth, whilst keeping rhythm with your pace. Think of your breathing and foot steps as your body’s song (sounds weird I know but It helps me to keeps pace and muscles oxygenated). If you here your breathing off simply take a deep breath and shake out and try to regain the symphonic rhythm that you attained before.

It won’t come right away but if you listen and practice to CONTROL your breathing and not have it control you then you will do fine.

In terms of increasing your endurance swimming definitely helps with running, it gets your body used to working with less oxygen. With running to increase your endurance you either increase mileage, or intensify your pace at the 1.8 miles you currently run. I would recommend a mixture of the two, but not going too crazy of the back, gradual progression is key to increasing your endurance and injury prevention.

Another thing about running don’t confine yourself to running on a treadmill all the time it takes away from the fun of running. Go find a trail or just change it up every once in a while. I ran XC and Track through high school and part of college and hated confining myself to a treadmill, I felt one of the best parts of running was getting to see things. Running the same place all the time can add to the hardships of running.

And most importantly remember to warm up and stretch I know it has been said many time before, but it is that important.

Hope all my unorganized chitchat helped in some way.

 

[BigL17]

Thanks for the advice.. Yeah I don't touch the treadmill or elliptical unless it is hell outside (kinda like today,) I keep with the track outside.. I took sunday off but been trying to control my breathing much like you and a few other posters have said since friday and it has definitely helped alot.. I feel more energy and not getting winded as quick as I usually do... I definitely understand it is a progressive thing.. much like any other workout.. Rome wasnt built in a day!

Glad to here you are doing better, who knows in a few you'll be dropping sub 5 milers.

 

[GO_AV8_DevilDog]

Rural Florida has SOME fat people

Even the meth-heads in South Texas are fat.

speaking of meth

 

[le lyon]

I usually can make a two mile run in just over 10 minutes. All the heel and toe form stuff and controlling my breathing really helped me out a ton when I started. I think the thing that has benefited me the most in cutting down my time, though, has been keeping a constant cadence when I run. I used to start out all gung-ho at the beginning and would putter out near the end, exhausted. If I run at a constant tempo, though, I can stay strong and steady. It's a struggle carrying around that upper body (I'm 6', 205 pounds). I do a lot of supplementary weight training with my legs, but I think that wall sits and calf-raises have helped me the most in strengthening my legs to carry my upper-body weight.

 

[Jynx]

I usually can make a two mile run in just over 10 minutes. All the heel and toe form stuff and controlling my breathing really helped me out a ton when I started. I think the thing that has benefited me the most in cutting down my time, though, has been keeping a constant cadence when I run. I used to start out all gung-ho at the beginning and would putter out near the end, exhausted. If I run at a constant tempo, though, I can stay strong and steady. It's a struggle carrying around that upper body (I'm 6', 205 pounds). I do a lot of supplementary weight training with my legs, but I think that wall sits and calf-raises have helped me the most in strengthening my legs to carry my upper-body weight.

+1 for mentioning wallsits, Easy to do anywhere you have time, great for stabilizer muscles.

 

[Pistol719]

I usually can make a two mile run in just over 10 minutes. All the heel and toe form stuff and controlling my breathing really helped me out a ton when I started. I think the thing that has benefited me the most in cutting down my time, though, has been keeping a constant cadence when I run. I used to start out all gung-ho at the beginning and would putter out near the end, exhausted. If I run at a constant tempo, though, I can stay strong and steady. It's a struggle carrying around that upper body (I'm 6', 205 pounds). I do a lot of supplementary weight training with my legs, but I think that wall sits and calf-raises have helped me the most in strengthening my legs to carry my upper-body weight.

Very nice suggestion. Sounds like you are almost the same build as me.. roughly 6' and a lil over 200.. Good motivation if you can do it in 10 I can too

 

[BigL17]

I do a lot of supplementary weight training with my legs, but I think that wall sits and calf-raises have helped me the most in strengthening my legs to carry my upper-body weight.

Yes thats a good idea but do not forget it is important to strengthen your core as well. Eventually form breaks down when you become exhausted on your run. Good core strength will help you maintain form, resulting in an open airway and a better run.

 

[BTP1368]

Plot your route.

Hey all,

I just came across this website.

http://www.mapmyrun.com

It allows you to plot your running routes and to calculate distances. It's helpful for me because I do mostly trail/road running, and before I would have to figure out how far I was running by driving my route with my car. Hopefully some of you can use this site to help with your training.

 

[Pistol719]

Nice, I will take a looksie at the link.

BTW within the last few weeks of taking the advice of some people on this forum I am now throwing up 3-4 miles without a problem. A little winded, but thats endurance.

I have been mixing up my days... doing sprints and long distance casual jogs.

Now my only issue is possible shin splints I believe (or think) the fronts of my shins after ahwile hurt like hell like someone has been wacking me there with a bamboo cane. I've been doing a few tricks I been reading on the site to help (like leg lifts,foot circles) It helps a little but still kinda bothers me. Would proper running shoes make a difference with this? I don't go cheap on my shoes I actually usually buy a very nice pair of Nike shox (have been my last 3 pairs) but they are cross-trainers. I am going this weekend to drop some dough on a nice pair at the running store. Hoping it makes a difference.

 

[scoolbubba]

Shox are (at least in my completely unscientific anecdotal experience) complete crap for anything other than being a straight baller in.

Go buy a pair of dedicated running shoes from a store that specializes in running shoes. Brooks, Asics, Mizunos...doesn't matter as long as they look at your foot, how you run, and recommend a shoe that matches your arch and gait. Expect to drop about 100 bucks, give or take a few.

 

[Krafty1]

Shoes, insoles, stretching, and icing cured mine. I also mixed in some days of stationary bike in place of running to take some of the pressure off my shins. I've also seen suggested on here visiting a proper running store when buying shoes as well as the use of orthotics. It sucks to take days off but thats what it may take to cure your shin-splints.

Just make sure you get the right shoes and inserts FOR YOU when you go looking for shoes.

 

[Vegas]

Hey all,

I just came across this website.

http://www.mapmyrun.com

It allows you to plot your running routes and to calculate distances. It's helpful for me because I do mostly trail/road running, and before I would have to figure out how far I was running by driving my route with my car. Hopefully some of you can use this site to help with your training.

I have been using that website for a year or two now, you can not only see the distances your run but also a graph of the elevation through out the run and tons more. I highly recommend the site as it is an extremely valuable training tool.

Shox are (at least in my completely unscientific anecdotal experience) complete crap for anything other than being a straight baller in.

Go buy a pair of dedicated running shoes from a store that specializes in running shoes. Brooks, Asics, Mizunos...doesn't matter as long as they look at your foot, how you run, and recommend a shoe that matches your arch and gait. Expect to drop about 100 bucks, give or take a few.

Second that, Nike Shox are basketball shoes in general, a good pair of asics or my personal favorite salomons will be a good investment, I would recommend REI for purchasing shoes, good selection and extremely helpful staff.

 

[Pistol719]

Shox are (at least in my completely unscientific anecdotal experience) complete crap for anything other than being a straight baller in.

Go buy a pair of dedicated running shoes from a store that specializes in running shoes. Brooks, Asics, Mizunos...doesn't matter as long as they look at your foot, how you run, and recommend a shoe that matches your arch and gait. Expect to drop about 100 bucks, give or take a few.

ROFL I love how you described them +1, Damn here I thought they we'rnt that bad to run in..and I even got them all nice and uber off NikeID.com heh. Yeah I am out in OKC on business right now so I been looking up a few stores I am going to drop on in this weekend and check out the running shoes. Thanks for the advice

 

[villanelle]

It has already been said, but for your shin splints, you need to stretch the hell out of both your shins and calves. Do it gently, multiple times a day and before you run or walk. I typically stop in the middle of my runs to stretch again, and then I give them a really good stretch at the end of the run when they are nice and warm.

Then massage them with ice after your run.