Best Running Tips

[arindam]

It really doesn’t matter what exercise you’re doing. For each individual there are different needs and abilities. Jogging might not be possible for you. If you find yourself having difficulties running, slow it down to a stroll. The key to getting fit is moving no matter how fast.

It is not about how much you do , but is rather about doing it often. When a person starts a fitness program, they might have to do it everyday. Once you found your proper weight then you can usually take a day or two out. To have a good work out a person must work hard enough to get their heart pumping a little faster. Do not over do your workouts. Overdoing can harm a person. People who are injured can find it difficult to do their fitness routine until they heal.

The whole idea behind weight loss is not about a plan that shows you how to lose weight fast without exercise and pills but rather it is to burn more calories than the amount of calories you’re eating in a day so once you have the amount of exercise on a schedule every week and you don’t seem to be losing any weight, then it’s time to look at what is in your diet. Pay close attention to your total food intake everyday. When you find that you are struggling to make any progress, you might find that you have to consume less than you have been. If that doesn’t work, then it’s time to increase the intensity of your workouts. Keep a diary of your exercise and eating habits. This will help you figure out what you need to do.

It is important not to give up. Just keep at it week in week out, then month to month and eventually at some point of each week you’ll start seeing a consistent drop of pounds which will end up being better in the long run than some plan that tells you how to how to lose weight fast at home in a week but does not tell you how to keep the weight off.

Once you hit your mark of the weight you want to be, then you’ve found the amount of calories and the amount of exercise it takes each week for you to stay that weight and shape. It is time to fine tune your plan when you reach your goals. You now understand the diet that you should follow. Your journal can be your guide. You have a record of the intensity of your work outs. Maybe you’re a five day exerciser. To maintain your shape it could be possible to work out a little less. A person has to keep working out but it does not have to dominate their life to stay healthy. To stay healthy a person must also enjoy their life and not be consumed by any one thing. It is just one part of your lifestyle.

Once you found you level, it’s not as hard to stay at your normal weight. Once in shape, the body has a way of knowing what weight you should be for your height, age and body frame and although some people claim that you can find out how to lose weight fast without exercise the truth is that you are better off exercising so in essence, running is not the important question in weight loss. The question is can you stay on a consistent daily plan to control your weight? If you want to accomplish it you can.
If you’d like more information on how to lose weight fast and learn the weird tip to get a flat stomach now, go to best-running-tips.com

[Pinwheel]

Ohhh they're not gonna be happy over at www.runningforums.com. Good thing too that place sucks.

[sifreak21]

Don't run flat footed

[Pinwheel]

Don't run with scissors.

[Stoniphi]

Its kinda funny, in a sad sort of way, but most folks just figure they already know how to run without any preparation or thought. Same with walking, which you should get down first before you even try running.

Since the OP didn't bother with any advice to follow the thread title I will throw a bit out here.

Walk first. Point both sets of your toes straight out in front of you as you walk. Keep them straight. I know that you already figure they are, but they are not.

How do I know? Because I watch how people walk. I can tell whether you are right or left handed by the way your walk is wrong. Right handed people walk right duck footed, left handed people walk left duck footed. Usually, right handed folks persistently walk with their left toes pointed out straight in front of them in good form and their right foot cantered out to the right like a duck. The opposite is true for lefties. Don't believe me? Just sit and watch a bunch of people walk by, see which direction their toes point as they walk. You will learn. :) If your walk is not in line, you will stress all of your leg and hip joins, they will hurt a bunch and you will stop. Pay attention to this.

OK, now you are watching that your toes always point forward as you walk. Now, make sure that when you put your foot down it goes heel to toe every time. Not flat, not hard on the heel, not on the ball - heel to toe every step, with a rolling motion. Keep it smooth and regular. Start as slow as you must, pick up speed as you can.

After you have mastered walking and bumped up your speed to your personal maximum, then you can start to run. Just run for 50 - 100 feet at a time first, then go back to walking. After you are comfortable with this, extend the time running and cut the time walking. Same drill: toes pointed straight out in front of you, roll each step heel to toe. As you go further, make a point to focus your eyes at the horizon or where it should be if there is stuff in the way when you run. That will keep you from crouching over as you run putting stress on your lower back.

OK, there are some pointers to get you going, in case you don't want to go out looking for them. These are the pivotal ones too, the rest is less important. If you stick to it you will reap the benefits, if you quit than you won't.

One last tip: use good shoes. Every 6 months I buy 3 new pairs of running shoes and I retire the old sets. I use Aesics running shoes, but there are other good brands. If you are serious about running, go to a running store to get your shoes, make sure they fit and use one of those fancy readers you stand on to find where you put your weight before you buy them. Any good running store will have one.

[chimpkin]

I sense the presence of a spammer in the Force...

But anyway..I'll use the opportunity to talk about my running problems and project:

I first started running in my twenties-and spectacularly hurt my feet. I suspect I have plantar fasciitis.

Someone told me about "barefoot and near-barefoot" style running. This person had a history of compression fractures from running...switched over to barefoot style, and after building to it, now could run without problems.

So...since last fall, I've been running this way, in thin-soled shoes, and VERY slowly building the distance I can handle. I'm up to roughly a mile and a half. Between my asthma, my high arches, and my prior injury, I feel pretty content with my progress.

What I find is the thinner the sole of the shoe, the less soreness I have. Mainly because I seem to shorten my stride and jar my feet less when I wear the thinner soles.

I run every other day, mostly, sometimes taking breaks.I alternate with bicycle laps.
My feet do hurt, yes. I'm not getting stabbing pains though, just a general sore feeling.

Plus...the feeling isn't thud-thud-thud. It's pad-pad-pad. Your feet and calves have to build up to being shock absorbers, but they will if given time.

http://seedmagazine.com/content/article/barefoot_and_passionate/

[cosmictraveler]

Actually a friend of mine ruined his knees because of all of the running he did daily. He now must bicycle and is in constant pain. I'd suggest a brisk walk for about half an hour or so would be more prudent.

[WillNever]

The single most effective exercise for maintaining joint functionality and bone density into old age is to walk, not run, 30 minutes every day.

[quinnsong]

Army guys run 3 to 4 miles 3 times a week for PT, and the knee problems in the Army are appalling!

[sifreak21]

running on pavement is TERRIBLE for you run in grass or something soft

[chimpkin]

Army guys run 3 to 4 miles 3 times a week for PT, and the knee problems in the Army are appalling!

True that, but that may also be due to the way they run, the fact that, during basic, they force them into it too fast...and the packs.

The reason barefoot-style works is because the foot and calf acts as a spring. You land on the ball of your foot. In fact, it's unusual for my heels to touch the ground at all during my run. Well...as long as I'm running...I do sometimes outrun my wind and have to walk until I'm not dizzy...I also cramp at times.

Right now I'm running in a cheap pair of aqua-socks. The converse all-star style shoes were too long (my feet are super wide) and the soles were too thick.

I need to buy a couple more pairs of aqua socks- I expect I'm going to hole out the current ones soon, and by the time fall rolls around, they won't be in the stores.

Of course I'd love a pair of Vibram five-fingers: http://www.citysports.com/137435/product?ad_id=GoogleBase

[wellwisher]

Some useful considerations for running is first to do some stretching before you begin. This will loosen the tendons and joints. Most people don't do this since stretching is often boring and painful.

Get a good pair of running shoes, rather than just use any sport or casual shoe. Running shoes are engineered to circumvent running related injuries.

Running heal-toe is good for slower running, while on your toes is good for sprinting. Arm action is important especially in sprinting. The arms and legs coordinate in cross pairs. By forcing the arms to move faster, you can persuade the legs to keep up and coordinate. This good for the sprint at the end.

A thinner stomach and a strong core (stomach exercises) is also helpful because it gives you a better center of gravity so the running action of an odd center of gravity is not creating odd pressures on the joints.

Although harder, running on grass, sand and dirt is better on the joints than running on pavement pavement. Add hill work since you can run slower but get an ever better workout.

One workout I used to do that is not always good was sprinting down slight hills. The idea was to get used to speeds faster than you could normally run. It has its use but will cause extra strain on the knees.

Another advanced running technique is speed play. This is where you vary speed while you run. This is harder to do but trains the body to recover faster.

I also used to pulse drills to see how fast I could get my heart to beat. The idea was to get the heart used to beating fast during stressful exercise so when it had to beat fast it had less impact. I used to red line at about 250 beats per min. I had a resting (idle) rate of 50 beats per min.

[chimpkin]

Running heal-toe is good for slower running

Once again, no matter how slow I go (pretty slow...I am by no means fast yet) I always land on the ball of my foot, and barely touch with my heel, if at all.

If you've got someplace where you can run on some grass and not get stuff stuck in your foot, I strongly suggest deliberately going out and trying this running style... landing on the balls of your feet, with a gently relaxed leg...and no shoes on...paying attention to the feel of your feet and shortening your stride to lower jarring.

It's the stride-shortening that's why the thin soles are important...when I switched back to aqua socks in became obvious I was striding too wide and jarring my feet.

It feels very different, and very much softer, when compared to heelstriking.

[Stoniphi]

Yeah, I saw those stories on running barefoot. Also an interview with the fellow who wrote the book on the tribe of South Mexican indigenous people he based his theories on. The ones who run barefoot from town to town through the wilderness. There are some who feel he missed a few scientific points along the way to publishing. :o

I also have very wide feet - 10 & 1/2 4E. Had incipient plantar fasciitus a few years back, that is when I switched to the Aesics for the gel sole. The gel sole in the running shoes is there to distribute the impact such that it prevents damage to the plantar fascia. It works.

At 60, I have been losing the subcutaneous fat from under my skin everywhere, including the bottoms of my feet, so the cushion there is less than it used to be. It is not going to grow back or be replaced, so it behooves me to make sure there is something there to take up the impacts.

I run 6 days a week with my 90 pound American Field Yellow Labrador. We do 10 miles a day average, though last Friday she insisted on 13. We would have done more (she asked) but I had on my North Face cross - trainers rather than the Aesics due to the ice, snow, slush and mud out in the back country here right now. The cross - trainers grip better on dicey surfaces but do not cushion as well as the Aesics, so my left foot began to hurt a bit near the end of the run. Fine now though.

I have been running distance for 45 years now, plan to continue until I die. Hopefully of old age. I run trails where a lot of other folks run as well, and I am a keen scientific observer. Some observations:

- The high school running groups go fast and stay up on the balls of their feet. They blow by rapidly during the HS track season, then disappear.

- Rank amateurs have terrible form, flopping their feet, landing flat - footed, running with one duck foot (as I noted above) got their ear buds in real loud. Many have brand new expensive gear and an attitude. I usually only see them a couple of times, then they are gone.

- Some persistent 'doctors orders' runners, 'varicose vein' runners and 'I gotta lose some weight' runners have OK form and persist for a while, but usually fade away due to poor attitude. They carry that on their faces, you can see and predict their leaving.

- Serious older running clubs go past rapidly with a variety of styles, though most are minor variations on the "heel to toe" style.

- Older runners pretty much all have the same style though. They do not go very fast because they are going a significant distance and must pace themselves to go the whole way. They almost always follow my above advice - heel to toe in a forward rolling motion, toes straight ahead, eyes to the horizon (to avoid lower back strain), hands low, arms freely swinging (this conserves momentum). They do not run fast, but follow a measured consistent pace. They do not raise their feet very far off the ground, just enough to get the heel to toe motion, a very conservative style. These are my people, the folks that I see out there year after year, decade after decade.

If you make your style proper, use good gear, run consistently and conservatively, stretch before and after, you will not damage your knees or anything else. It is when folks overdo it, do wacky stuff, use the wrong gear or do not concern themselves with their style or form that they get injured.

[chimpkin]

If I can find a 91/2 MEN'S WIDE, that's what I'd prefer...what I usually end up with is a shoe that's slightly too long.

Considering that I'm female, I'd say that means I have big flappy feet.


run consistently and conservatively

Yep, gotta build slowly, gotta stretch.

[Stoniphi]

My wife also has very wide feet. She calls them "duck feet". :o Our son is doomed, she says, as we both have very wide feet. His are also wide at 10 & 1/2 4E. I bet he will end up in an even larger size as he is taller and larger than I already.

My North Face cross trainers are size 11, standard width, so they flop a bit too. Since I only wear them when the trails are in poor condition, I always get covered in mud, slobber and dirt (the Lady Labrador helps with that :D ) and there is no one out there to care what I look like anyways...if I cared.

One of the reasons I went to the Aesics was that they come a bit on the wide side right off, so the 4E fits well.

[cosmictraveler]

Our son is doomed, she says, as we both have very wide feet. His are also wide at 10 & 1/2 4E. I bet he will end up in an even larger size as he is taller and larger than I already.

He would be a great swimmer I'd bet.

[Absane]

Don't run with scissors.

I prefer to run with the pointy-end of a large knife pressing against my throat while I run.

[Stoniphi]

He would be a great swimmer I'd bet.

Yeah, he is. Can go at it longer than me too...unless he gets preoccupied with the scenery at the pool.

I float pretty good though! :D

[phlogistician]

The reason barefoot-style works is because the foot and calf acts as a spring.

I see a guy out running barefoot on Sundays, when I walk my dogs round the local lake. I presumed he was trying to strengthen his feet.


Of course I'd love a pair of Vibram five-fingers: [/url]

Hah, me too,... but I settled for a pair of Nike Free XTs,... more conventional, and very flexible, might still go for the Vibrams at some point though.

[Lane]

Most of the time use running in exercise that effect a lot for my fitness...
So i always in favor of running that help me lot be smart and fit..

[Me-Ki-Gal]

Its kinda funny, in a sad sort of way, but most folks just figure they already know how to run without any preparation or thought. Same with walking, which you should get down first before you even try running.

Since the OP didn't bother with any advice to follow the thread title I will throw a bit out here.

Walk first. Point both sets of your toes straight out in front of you as you walk. Keep them straight. I know that you already figure they are, but they are not.

How do I know? Because I watch how people walk. I can tell whether you are right or left handed by the way your walk is wrong. Right handed people walk right duck footed, left handed people walk left duck footed. Usually, right handed folks persistently walk with their left toes pointed out straight in front of them in good form and their right foot cantered out to the right like a duck. The opposite is true for lefties. Don't believe me? Just sit and watch a bunch of people walk by, see which direction their toes point as they walk. You will learn. :) If your walk is not in line, you will stress all of your leg and hip joins, they will hurt a bunch and you will stop. Pay attention to this.

OK, now you are watching that your toes always point forward as you walk. Now, make sure that when you put your foot down it goes heel to toe every time. Not flat, not hard on the heel, not on the ball - heel to toe every step, with a rolling motion. Keep it smooth and regular. Start as slow as you must, pick up speed as you can.

After you have mastered walking and bumped up your speed to your personal maximum, then you can start to run. Just run for 50 - 100 feet at a time first, then go back to walking. After you are comfortable with this, extend the time running and cut the time walking. Same drill: toes pointed straight out in front of you, roll each step heel to toe. As you go further, make a point to focus your eyes at the horizon or where it should be if there is stuff in the way when you run. That will keep you from crouching over as you run putting stress on your lower back.

OK, there are some pointers to get you going, in case you don't want to go out looking for them. These are the pivotal ones too, the rest is less important. If you stick to it you will reap the benefits, if you quit than you won't.

One last tip: use good shoes. Every 6 months I buy 3 new pairs of running shoes and I retire the old sets. I use Aesics running shoes, but there are other good brands. If you are serious about running, go to a running store to get your shoes, make sure they fit and use one of those fancy readers you stand on to find where you put your weight before you buy them. Any good running store will have one.

O.K. I will add to this for the man knows what he is saying . The kick is important too. Be aware of what your leg is doing behind you when your leg is lifted . Keep it straight behind you just like you do your toes hitting the ground in front of you . Yeah you do , you wing them out side to side . Keep them straight behind you. You will feel the difference when you do .
There is much debate on whether your hands and arms are at your side or at your buttock as you swing your arms . I personally keep mine at my side , but that was the way I was taught . Some of the newer runners keep them down by there buttock and have had lots of success in winning races . The theory is you get more pendulum effect and can conserve energy better with them hanging lower. I think it is more personal choice my self. The main thing is to pace your self

[spanglo]

Very good tips, thanks all. A number of these tips have been a tremendous help, such as toes forward and heel to toe.

I'm new to running having started this past Jan, so I'm still trying to fine tune my form. My right foot still ducks a bit, and I'm having some issues with my calf muscles when I push the pace or go for long distances. Initially I wasn't able to run more than 2 city blocks before my lungs caught fire and the legs got wobbly. Now I can comfortably run 4 miles at a slow pace, or 2.5 miles at a fast pace. My goal is to run the Carlsbad Marathon next Jan.

[sikander]

If you run properly with proper foot-strike . Then you cant be harmed . As marathon runners run on road and they never had any knee problems during their life . There is always a bad way of doing a good thing .

[Stoniphi]

True, and many novice runners hurt themselves with bad form or worn out shoes. Nothing hurts quite like plantar faciitus and it takes a long time to heal. Nothing makes you feel a gimp like a good solid limp for a few months.....Good shoes can address that. I use Aesics gel sole runners shoes, 3 pair alternating days, replace all 3 pairs every 5 months when the wear indicators on the soles show as too worn down. I retire them to around-the-house shoes then, until the top wears through, then I toss them.

A lot of long distance runners hold their elbows up due to having gotten a good dose or two of 'runners road rash' on their underarms. Been there, done that, it hurts pretty bad for a while, looks like a sunburn near your arm pit. :( Conservation of forward momentum becomes really important as you amp up your mileage. Even more so if you are racing, but then the pendulum swings of your arms are much shorter due to the speed involved, so you can hold your arms up much higher. That shortens the pendulum motion to match your foot placement.

My son says that I look funny running due to these concerns, holding my arms out from my body proper, elbows up, hands down and swinging. I can feel the momentum as I bring my hands forward though, it kind-of pulls me ahead. The sharing around of the effort between my legs and my arms allows me to go further.

I must admit that the daily morning run puts a very positive spin on my whole day, wakes me up and relaxes me, opens everything up and makes me feel very healthy. :) Insures that my dog eats her kibble and gets a good nap as well....has also made her quite the muscle - hound.

Oh yeah - and Me - Ki has it right, you must learn how to pace yourself to go the distance and the speed you desire.

[Believe]

Oddly enough I find that running with shoes but without socks seems to help a lot. Socks (at least for me) tend to bunch up funny once you start to sweat. This can cause hot spots (sore areas) on the feet. The sore feet cause me to run a little funny which makes for aches and pains later in my back and feet.

[Stoniphi]

I had to go to running socks due to such problems with regular socks. :o I pay very strict attention to the fit of my shoes as well. Also use 6 inch compression briefs to avoid inner thigh road rash when my thigh muscles get pumped after a few miles.

A small injury you get one day can turn into a significant injury after a few days more effort unless you address the problem. This includes stuff like blisters, incipient plantar faciitus and athletes foot.

[Collen]

Hello arindam. Thanks for your wonderful tips. I will try to follow these tips during my running. i do running regularly and it is my favorite exercise so these tips are useful and important for me. Keep posting.

[Morgen]

Components of a safe, effective exercise program are Frequency, intensity, and time or duration. Do not accelerate your workout time too rapidly. If you are overweight and out of fitness, you will need to lose your weight for the perfect body shape and fitness.

[wannia]

Hi.........
All tips so good.I also run flat footed,But now i avoid.
Thanks allot for sharing these tips.

[smellincoffee]

For those who run regularly -- how often a week do you usually go out? Currently I walk seven days a week, and I'm thinking of transitioning to jogging. From what I've read, though, running seems a more intensive activity and the books advocate rest days between running days. Three days a week (each including an hour or so of running) seemed to be the norm in The Beginning Runner's Handbook.

[Stoniphi]

Yes, alternating running days with "off" days doing some other activity is recommended for recovery.

Unfortunately, my 95 pound American Field Yellow Labrador does not subscribe to that theory so she and I run a minimum of 7 miles every day, 7 days a week rain, shine, ice or snow, from as high as 100 F and as low as -18 F. While my legs are always a bit sore I am just fine otherwise. We did get up to 10 miles a day for a while last spring but the summer heat convinced her to spend more time swimming, playing tug-o-war and fetch with sticks we find on the trails.

I figure that at 61, if I can go out and do that every day, I should. I am healthy as a horse and appear 10 - 15 years younger than my actual age. I am on only 1 maintainence med for blood pressure. (Borderline hypertension) Most of the folks I know that are my age are on a half dozen meds now, but they do not exercise or eat right as I do.

EDIT: I should stress that I do not run fast, my average speed is about 5 mph, though I can hit 12 mph if needed.

[Shogun]

It depends on what you want to do, speed, cardio or agility?

[Lilalena]

How about running backwards? I saw it featured on a health show some time ago. If you can find a safe place in which to run (being able to find such a place is the main problem) they say it is considerably less taxing on the knees and gives the same workout.

I've tried it and it feels like getting a back massage WHILE exercising.

[Stoniphi]

When my dog stops to sniff I turn around and go backwards until she finishes and catches up with me. I read that going backwards is beneficial for the knees as well, which is the motivator for doing that. It also gives me a change of pace from just running forwards at a steady speed.

My motivations are several. Firstly, my dog is a serious exercise-hound. When she was a 16 pound 10 week old puppy she started taking me out for 5 miles a day, every day. Having a puppy that did this was a new experience for me, I had never even heard of such a thing. Then I found that if I did not take her out for that long a distance she would eat holes in the walls and dig holes all over the yard. She stripped the bark off a cedar tree in the back yard after biting off all of the lower branches and turning them into mulch, killing the tree. She literally broke up a 4 foot long section of tree trunk into little pieces and carried the rocks from my wife's rock garden all over the yard. So she must get her daily miles and play time or else!

Secondly, I am aging and do not wish to become handicapped or disabled, nor do I want to suffer from any of those other nasty things that we can get as we age. 50 miles a week is enough to curb the shortening of muscular telemeres on an ongoing basis. I have no atherosclerotic plaque in my blood vessels at all and my reaction time is very good, so running serves as my primary health care strategy.

Thirdly, I am a martial artist and practice Taekwon Do daily. Running gives me a solid base platform for my martial arts practice, it helps keep my muscles strong, my reflexes fast, my balance solid and my perceptions clear.

I could actually go on, but I won't. Suffice it to say that running has become a base part of my daily life now and it would seem very strange not to go out and run every day if I were to stop.

[Stoniphi]

I should note that this has introduced me to a bunch of other older folks who do the very same thing, except they don't have my dog to go with them. One fellow does 70 miles a week, but most run 50 - 60 miles a week. There are couples, groups and clubs of older persons on the trails every day. I am about to go out there and do my daily run now, will no doubt encounter several of these persons when I do so.

I am pleased to find that so many older persons are staying extremely active as they age, it improves the quality of our lives substantially. :)

[Lilalena]

50 miles a week is enough to curb the shortening of muscular telemeres on an ongoing basis. I have no atherosclerotic plaque in my blood vessels at all and my reaction time is very good, so running serves as my primary health care strategy.



What would be the minimum number of miles per week to prevent muscular shrinkage?

I didn't know it was preventable

[smellincoffee]

Yes, alternating running days with "off" days doing some other activity is recommended for recovery.

Unfortunately, my 95 pound American Field Yellow Labrador does not subscribe to that theory so she and I run a minimum of 7 miles every day, 7 days a week rain, shine, ice or snow, from as high as 100 F and as low as -18 F. While my legs are always a bit sore I am just fine otherwise. We did get up to 10 miles a day for a while last spring but the summer heat convinced her to spend more time swimming, playing tug-o-war and fetch with sticks we find on the trails.

I figure that at 61, if I can go out and do that every day, I should. I am healthy as a horse and appear 10 - 15 years younger than my actual age. I am on only 1 maintainence med for blood pressure. (Borderline hypertension) Most of the folks I know that are my age are on a half dozen meds now, but they do not exercise or eat right as I do.

EDIT: I should stress that I do not run fast, my average speed is about 5 mph, though I can hit 12 mph if needed.

That is impressive! The reason I decided to switch to an active lifestyle is that my doctor put me on blood pressure medication -- and I needed it, because I had some serious spells back in July. Since then I've been losing weight, gaining in strength, and feeling much healthier, so I want to continue that commitment. Even so, walking seven miles at a brisk pace is my maximum -- I was doing eight, spread out throughout the day, but my knees began rebelling. Now I walk in the mornings and evenings and let my knees rest during the day. I've also started doing exercises to strengthen them in anticipation of running.

[Stoniphi]

Sounds wise to me. I spiked a couple of high readings (165/105) and my blood pressure average went up to 140/90. I have a cuff and was taking frequent readings, saw that number too often for my own comfort. :o

It takes about 50 miles a week to preserve telomere length. From Science Daily:

http://www.sciencedaily.com/search/?type=news&keyword=telomeres&section=all&filename=&period=365&sort=relevance#

A bunch of recent articles that link telomere length to health, longevity and cancer among other things. Both diet and exercise can influence them significantly. Maintaining or lengthening telomeres appears to be an important health factor as we age.

[Ghost_007]

Yeah, I saw those stories on running barefoot. Also an interview with the fellow who wrote the book on the tribe of South Mexican indigenous people he based his theories on. The ones who run barefoot from town to town through the wilderness. There are some who feel he missed a few scientific points along the way to publishing. :o

I also have very wide feet - 10 & 1/2 4E. Had incipient plantar fasciitus a few years back, that is when I switched to the Aesics for the gel sole. The gel sole in the running shoes is there to distribute the impact such that it prevents damage to the plantar fascia. It works.

At 60, I have been losing the subcutaneous fat from under my skin everywhere, including the bottoms of my feet, so the cushion there is less than it used to be. It is not going to grow back or be replaced, so it behooves me to make sure there is something there to take up the impacts.

I run 6 days a week with my 90 pound American Field Yellow Labrador. We do 10 miles a day average, though last Friday she insisted on 13. We would have done more (she asked) but I had on my North Face cross - trainers rather than the Aesics due to the ice, snow, slush and mud out in the back country here right now. The cross - trainers grip better on dicey surfaces but do not cushion as well as the Aesics, so my left foot began to hurt a bit near the end of the run. Fine now though.

I have been running distance for 45 years now, plan to continue until I die. Hopefully of old age. I run trails where a lot of other folks run as well, and I am a keen scientific observer. Some observations:

- The high school running groups go fast and stay up on the balls of their feet. They blow by rapidly during the HS track season, then disappear.

- Rank amateurs have terrible form, flopping their feet, landing flat - footed, running with one duck foot (as I noted above) got their ear buds in real loud. Many have brand new expensive gear and an attitude. I usually only see them a couple of times, then they are gone.

- Some persistent 'doctors orders' runners, 'varicose vein' runners and 'I gotta lose some weight' runners have OK form and persist for a while, but usually fade away due to poor attitude. They carry that on their faces, you can see and predict their leaving.

- Serious older running clubs go past rapidly with a variety of styles, though most are minor variations on the "heel to toe" style.

- Older runners pretty much all have the same style though. They do not go very fast because they are going a significant distance and must pace themselves to go the whole way. They almost always follow my above advice - heel to toe in a forward rolling motion, toes straight ahead, eyes to the horizon (to avoid lower back strain), hands low, arms freely swinging (this conserves momentum). They do not run fast, but follow a measured consistent pace. They do not raise their feet very far off the ground, just enough to get the heel to toe motion, a very conservative style. These are my people, the folks that I see out there year after year, decade after decade.

If you make your style proper, use good gear, run consistently and conservatively, stretch before and after, you will not damage your knees or anything else. It is when folks overdo it, do wacky stuff, use the wrong gear or do not concern themselves with their style or form that they get injured.

Great tips buddy. Will watch my feet very closely next time.

I think running is the hardest exercise, I'm finding it very tough. My technique at the moment is just not right, its very laboured. I have some new jogging trainers and I'm just going light for now, hope to build up gradually.

[Stoniphi]

Keep at it, concentrate on your style and form, keep it conservative and you will get there. It took me quite some time to get it right, now it is just part of every morning, like brushing my teeth after breakfast, though it takes a little more energy than that does. :o

[keith1]

1) Forget your leg muscles and learn to move across the room with your stomach muscles only.
2). Not using your arms, beat up somebody with your stomach only.
Try reaching that level of stomach control, and the rest will fall in line.

[sifreak21]

Once again, no matter how slow I go (pretty slow...I am by no means fast yet) I always land on the ball of my foot, and barely touch with my heel, if at all.

If you've got someplace where you can run on some grass and not get stuff stuck in your foot, I strongly suggest deliberately going out and trying this running style... landing on the balls of your feet, with a gently relaxed leg...and no shoes on...paying attention to the feel of your feet and shortening your stride to lower jarring.

It's the stride-shortening that's why the thin soles are important...when I switched back to aqua socks in became obvious I was striding too wide and jarring my feet.

It feels very different, and very much softer, when compared to heelstriking.

your running wrong. well not wrong there is less impact that way.. i am a sprinter and when you getting up to speed thats how your suppose to run your heel should hit at all but running slowly heal toe requires much less energy you can force yourself to do it just have to concentrate on it a bit

[FlamingJupiter]

Each pound you lose makes running a little easier.

[anky2930]

how to lose weight fast without exercise ?it be possible?

[Stoniphi]

Sure, by fasting until you reach your' weight loss goal target. Just make sure to get enough water. You won't even feel up to exercising while fasting, but will rapidly lose weight regardless.

Most folks don't do well with fasting though, as it is difficult to go for days without eating anything. :o

[RobbieB]

Keep at it, concentrate on your style and form, keep it conservative and you will get there. It took me quite some time to get it right, now it is just part of every morning, like brushing my teeth after breakfast, though it takes a little more energy than that does. :o

Great advice! I've always had a bit of a love-hate relationship with running. After I get out there and get into I feel great, but it is usually a bit of a drag to get out the door. I've been trying retrain my brain to think of it as a preventative, just like brushing my teeth is to cavities. Sounds silly, but it's helping me get out there more.

[superstring01]

I run every day, monday through friday. I typically go 6.5 miles but I upped it this week to 7. I'm not a passionate runner (like marathons and whatnot), but I do love to run. It's the best part of my day. What I've learned:

Get good shoes. I can't say this enough. I love my Brooks.
If you're running more than 30 minutes, get good underwear. Nothing hurts worse than chaffed balls. Underarmor "BoxerJocks" are amazing.
Wear the right socks (no cotton).
Cover your nipples. Mine rash easily. It's so silly, but I put bandaids on them when I'm going out for more than 4 miles.
Wear the right clothes (light runners shorts and shirts).
Run in the morning.
Practice. Keep it up. Set goals and go as far as you can.
Stretch. When you're done, it's the most important part of the run.
Eat a good meal.

~String

[Tara*Vegan]

Yes, the impact of slamming your weight onto a hard surface may do damage to the body, a cushioned surface is better, grass or sand.

[Stoniphi]

If you read through this thread a bit you will note that we do not recommend "slamming your weight onto a hard surface". That is poor form and will hurt you no matter what surface you run on. :(

If you ever choose to begin running, I urge you to do a little research before you begin the attempt so you do not hurt yourself immediately. :o

I also suggest taking a glance through these threads before you reply, we put some thought and effort into our participation here. It is respectful to at least give us a glance as long as you are on the thread and want to join in, eh?

*****

I agree, String - especially with the proper underwear thing. I use the Under Armour compression shorts & pants to avoid the road rash myself. That really hurts, I just blew out 2 pair - wore through at the inner thighs. I had my nipples bleed when I did distance wearing a cotton t - shirt so I switched to synthetic wicking shirts. That ended that problem, as going to Dry Fit synthetic socks from cotton stopped the foot blisters.

I simply can't praise my gel soled Aesics enough. They not only stopped incipient plantar faciitis cold but backed off foot muscle pain from those daily 7 mile runs. Nothing beats a good pair of shoes. I keep 4 sets on hand and cycle them, switching them out daily. After about 6 months I replace them all. I get a decent discount for buying 4 pairs at once from the running store. When I pull those 4 sets from running, I use them around the house and yard for another 4 months after, since that isn't so intensive wear. I toss them after that, usually there are holes in the tops and the tread is worn smooth...in all of the right places. :)

Now the war against jock itch and athletes' foot is ongoing through the warm months.....

[edgan]

Do agreed on some points but not at all, some cheap way you discus above which i
like most, do not run with flat above you say.

[Tony]

Hi Arindam,
Great running tips and like to add do start with some running program and set realistic goals for motivation.Combine exercise with proper diet chart and keep your running log. Listen to your body and check your pulse always.

[CptBork]

I've been working with a personal trainer for the last four months and I think it makes all the world of a difference. I used to do a lot of cardio on my own when I was younger, but I stayed as far as I could from anything involving long distance running, so this is all new to me. Thus far I've been doing it all on treadmills because I want to maintain a steady pace and because I need to stare at the clock to know when the suffering is going to stop, but I'm expecting we'll be going on morning runs through the forests soon enough. It's incredibly helpful to have a guy right there cheering you on and watching you push towards new milestones, and they watch your running technique up close to analyze it in detail and give you invaluable pointers.

When I started out, I hadn't been physically active in half a year, and I'd been putting on a lot of weight after having finally managed to stay almost bone thin for a couple of years. We've been going through a lot of different exercises every week involving cardio and weight lifting, but for the first month the cardio component mostly involved light walking (including sideways and backwards to build ankle strength and balance). After roughly a month I had my first 5 minute run at 5mph plus 10 minutes of up and down tempo (1 minute walk, 1 minute run); I was drenched in sweat, barely made it to my car afterwards and when I sat down it felt like my shins were on fire. The rest of the week we went through some other types of workouts so my shins had some time to rest, which was pretty important. The next time I ran, there was already a whole slew of corrections my trainer had me make to my posture and the way my feet hit the track, and even now 3 months later he's still having me make adjustments.

In about 3 months I've progressed from a fairly clumsy "thump thump thump" stride to a nice smooth, efficient glide going heel to toe. Takes a heck of a lot of pressure off the shins, and it really helps to stretch first and loosen things up beforehand, plus ice down anything that swells afterwards. My shins were totally killing me for the first several weeks, and my right knee was really bothering me, but with the combination of improved stride, stretching and body adapting, the knee isn't even an issue anymore and the shins barely feel a thing afterwards. I'm now holding a 6.5mph pace for 30 mins at a time and my tempo runs alternate between 4mph lows and 8.5mph highs without causing much difficulty, my heart rate seems to recover really fast. While there are other routines I go through every week, I've only been running once or twice a week so far because new aches and pains keep popping up every time I push to a new milestone.

Latest annoyance is a tension in my right thigh/hip that seems to be exarcebated by cold weather, been bugging me for a few weeks now and the running tends to aggravate it somewhat. I just bought myself a heating pad, as my trainer told me to start using on the muscle before working out, and I'm stretching it and icing it more to try and keep it relaxed before and after runs. After 30 minutes of running now I still have plenty of gas in the tank, so I'm hoping to push it to 45 minutes soon, and to do it more times every week, but we're also trying to give my body enough of a rest so it has a chance to adapt to all the new strains.

I'll tell ya, it's a really uniquely good feeling when you see some fit yoga chick running at the same pace beside you and she gets tired out way quicker.

My personal advice: Drink tons of water before and after, and don't eat too much in the morning or the night before because it's really uncomfortable to run in the morning and still be digesting last night's dinner/snack. Don't worry about painful side stitches if you get them, just focus on maintaining a steady, comfortable pace, breathe slowly and deeply through your stomach, and they should disappear after a few minutes. Stretch and warm up for at least 5 minutes before you start running, and then have a good 5 minute cool off and stretch some more when you're done.

My trainer's been really thrilled with my progress and thinks I must have been a runner when I was younger, but I think he's just got a really good program and he's always switching things up to try and shock my body into adapting in new ways. I think it's definitely one of those things where your body just has to pick it up just like when you first learn to draw, and then you'll start to see rapid improvements as you get more into it.

[kwhilborn]

I ran 5 miles per day for years but now cycle.

- Good shoes do not mean expensive. If running on pavement you need more shock absorption which is good in most cases.
- I ran with Fruit of the Loom regular briefs and never had a problem.
- I ran with cheap tube socks, and never had a problem.
- I never stretched before or after a jog but walked to and from the track everyday. Racing is different and your legs will seize if you stop suddenly, this is agonizing hell.
- It is easy (for me) to forget what lap you are on so I bring 20 pennies and every lap move one penny to the finished pile. (watch out for penny grabbing kids)
- I never had a pulse watch, but would have loved one when I did running aerobics. Now I just burn calories.
- I like motivating music prior to run.
- Like above poster it is fun to run the track and go longer and not get passed. I would extend my laps often if a crowd was present like a soccer game. I wish CptBork would give location fit yoga chicks attend. I'd switch back to running for that.
- road running can be dangerous, I prefer track so I can get lost in my affirmations. I engage in positive thinking while being active.
- Some say run when not peak heat, but I love sweat pooring off my body. Bring a towel maybe for sweat.
- I never brought water, but it might be advisable.
- If you are out of shape bring a cellphone and get doctors opinion.
- Each new muscle helps your body burn calories faster.
- runners have nice legs and butt. No chicken legs here.
- runners get strong legs and then you can ski (water or downhill), skate with ease.
- My best race was 12th place out of 5000 armed forces people. I got a Popsicle stick with a number 12 on it for my efforts.
- soft tracks are better than hard tracks for impact reasons.
- I bring my dog on days I know it's quiet there.
- Sunscreen your face 45+ unless you want to look like an old leatherface before your time.
- I probably look gay running as I flop my hands around and am not concerned with them.

I'd consider an mp3 player now as their size is better. There is a lot of good advice in this thread. Have Insurance if you are older (life and accident), as I have seen a video about a man trying to commit suicide by jogging and he had a heart attack on first day. The true story evolved into him being a great runner.

Just do it.

Running gives you incredibly great feelings. I never had any health problems running, but it does get addictive.

[Stoniphi]

Good job there, Capt. :) Keep it up and you will soon be fit as a fiddle.

The side stitches are pain from the muscles and ligaments that support your liver. If your' stance and style are right, you will lose the bounce that causes those. I found it helpful for me to keep my gaze fixed on the horizon line most of the time. That minimizes head bounce which is an indicator of body bounce, and you do not want body bounce. Smooth, even and regular is the goal with distance running and the liver support muscle strain is the warning system that tells you to smooth things out a bit more.

I am still banging out my 7 miles every day in the bush trails, will be on ice and snow again very soon here. It is part of my lifestyle that I look forward to every morning, sets me up mellow and loose for the day. :)

[kx000]

Practice your rhythm.

Practice perpetual motion in your body mechanics. One more, angles. Be as precise as you can from point a, to point b.

I got up to about 30 mph on my bike out of shape using simple perpetual motion. Stretch every day. Meditate. Water. Have fun.

Practice deep breathing.

Posture.

[Oniw17]

Just one tip. Unless you're running >5mi(usually even then), you can ALWAYS keep going when you think you can't. Every time you think you need a break, try to prove yourself wrong. 99% of the time it will work.

[rodereve]

What do you guys do during winter? (I guess this is more for countries with heavy snowfall) my workout regime declines to nonexistence once Canadian winter comes around. I used to go to my university gym, but decided I like working out at home better.

For cardio - jump rope? stair climbing? Have not really tried P90x or those video workouts, might do well for cardio.

[Stoniphi]

I am in Detroit, right across the river from Ontario. We get a pretty serious winter here too. Right now the trails in this area are very icy and snow covered. I take my Labrador Retriever out in it anyways. There a very few other people out there now.

I wear a set of cross - trainers instead of my Aesics running shoes, slow down a lot, watch my feet instead of the horizon and only do 6 - 7 miles instead of 7 - 10 miles. The cross - trainers have heavy soft rubber lugs instead of the usual smoother running shoe bottom so they grab ice and snow surfaces very well. They are water proof so they are also good in heavy rain/mud/slick rock. (also good for mountain climbing)

For glare ice surface I use Yak Trax over my Aesics. They allow me to run at a decent speed as long as I am aware, loose, careful and do not try to make sharp turns quickly. I wear more layers when it is very cold, shed them as it warms up. My dog and I are out every day of the year regardless of the weather, though we do work around lightening storms, high winds and the like as those scare us, justifiably IMHO. :o

If it gets really bad out there I have a tread mill, a Horizon. It is our third treadmill, the wife, our son and I have worn out 2 treadmills thus far. They use it a lot more than I, however, as I have the responsibility of making sure our pup gets her exercise every day. The only time that we go short is when it is pouring buckets and we are running through mud and water deep enough to get into my shoes. My Lab and I agree we have had enough and return home. I fulfill my obligation to her exercise needs with a pile of toys we keep in our living room after we have dried off.

It is my observation that maintaining a very active lifestyle as you age keeps you in optimal physical, emotional and mental condition, so I keep at with a smile on my face. :)

[Aliquot126]

Running shoes are no good IMO. Get some vibrams or find somewhere to run barefoot. I understand concrete is hard, but running shoes cause more injuries than they prevent IMO.

Hey, millions of years went into evolving your foot to be amazing for running. Why cover it up?

Tomorrow I want you to go around all day wearing oven mitts and see how useful your hands are. That is what wearing shoes is like for your feet. Most people don't realize because they spend their entire lives in shoes. Once you switch barefoot for a long period of time it becomes apparent how superior it is.

Your feet need to actively feel the ground to give you the best balance and support.

[Stoniphi]

Once you switch barefoot for a long period of time it becomes apparent how superior it is.

Your feet need to actively feel the ground to give you the best balance and support.

Yeah, but do they really need to experience plantar fasciitis? From Wiki at http://en.wikipedia.org/wiki/Plantar_fasciitis


Plantar fasciitis
From Wikipedia, the free encyclopedia
Jump to: navigation, search
Plantar fasciitis
Classification and external resources
ICD-10 M72.2
ICD-9 728.71
DiseasesDB 10114
MedlinePlus 007021
eMedicine pmr/107

Plantar fasciitis (PF) is a painful inflammatory process of the plantar fascia, the connective tissue on the sole (bottom surface) of the foot. It is often caused by overuse of the plantar fascia or arch tendon of the foot. It is a very common condition and can be difficult to treat if not looked after properly. Another common term for the affliction is "policeman's heel".[1]

Longstanding cases of plantar fasciitis often demonstrate more degenerative changes than inflammatory changes, in which case they are termed plantar fasciosis.[2] The suffix "osis" implies a pathology of chronic degeneration without inflammation. Since tendons and ligaments do not contain blood vessels, they do not actually become inflamed. Instead, injury to the tendon is usually the result of an accumulation over time of microscopic tears at the cellular level.

The plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the toes. It has been reported that plantar fasciitis occurs in two million Americans a year and in 10% of the U.S. population over a lifetime.[3] It is commonly associated with long periods of weight bearing. Among non-athletic populations, it is associated with a high body mass index.[4] The pain is usually felt on the underside of the heel and is often most intense with the first steps of the day. Another symptom is that the sufferer has difficulty bending the foot so that the toes are brought toward the shin (decreased dorsiflexion of the ankle). A symptom commonly recognized among sufferers of plantar fasciitis is an increased probability of knee pains, especially among runners.

My Aesics gel sole running shoes were prescribed for me to deal with painful & limiting plantar fasciitis. I gotta go with the science on this for personal reasons. :o

Yesterday I ran on rough, uneven glare ice sporadically covered with about 1/2 inch of fresh snow. The air temperature was 14* F with a stiff breeze from out the North at 15 - 20 mph. On previous runs I went through mid - calf deep fresh snow, air temp of -18* F. My eyelashes froze together so I had to keep removing the ice from them so they would stay open. It is scientifcally inaccurate to suggest that doing this barefoot would somehow be better than wearing the appropriate foot-gear. Frostbite is not an enjoyable experience - I know, I have tried it, it hurt. :(

I am 62 years old and run 7 - 10 miles every day regardless of weather. I go barefoot in my home and often in my yard. Having had to remove glass and metal shards from my feet on many occasions I exercise caution in where I put my feet and what I am wearing on them. I propose to continue in this athletic lifestyle for as long as I am able so I will need my feet to continue their service to me for many years yet. That means wearing the appropriate foot wear at the appropriate time. :)

[kwhilborn]

Kudos to stonephi for his running even in the snow. I myself am limited to seasonal running/cycling as I hate running/cycling in freezing conditions with parks buried in snow. I imagine Detroit gets as much snow as I do, so I'm a cop-out.

However:
Running barefoot is insane for any length of time. First of all you would be wanting to avoid any paved surfaces. Natural running historically did not have pavement present. Even if you did have grassy areas to run in there are dangers not mentioned by Stonephi such as sprained ankles through to dog poop in your toes. Avoiding pavement would be obvious, but open ground is often not as manicured as a regular track and you can get ankle injuries simply from walking on uneven turf.

[Anthony]

Operating heal to is excellent for more slowly running, while on your toes is excellent for running, Arm action is important especially in running, The hands and feet organize in cross couples, By forcing the hands to move faster, you can convince the feet to keep up and organize....

[rodereve]

I've never ever seen someone go running barefoot. Unless you got some wide open fields to go running barefoot wild and free, sure. But doesnt seem realistic where I'm from (unless you meant indoor treadmill running, then sure)

Don't shoes make sure your feet aren't damaged from long duration running? I thought running barefoot is bad for your foot structure

[Stoniphi]

A few years ago a South American Native fellow of somewhat advanced years won a marathon race in Colorado wearing a pair of home - made leather flip - flops. This caught the interest of a writer who then interviewed the runner. The runner came from a native culture that had responded to the initial Spanish invasion of Mexico by moving South into a very hostile and challenging terrain. They set up their villages in deep gorge - like narrow valleys and stayed in touch with one another by running from one village to another, either barefoot or wearing home - made leather flip - flop type sandals. The ground that they run over is very treacherous and rough. The writer went to their province and studied them for a while.

The writer came back to the US and wrote a book in which he speculates that - due to his observation that these natives were very fit and healthy - it was their barefoot running that was the secret key to their health. A case could be made that writers write books that they intend to sell and the type of books that sell can be directly observed off any search engine query. Health secrets of superbly healthy innocent natives living in a New World Eden is a great hook and there is a long - term rising tide of people getting involved in running, especially marathon running. He made a chunk of change with his book and a bunch of folks looking for health secrets began to promote barefoot running as the key to getting really fit.

There is a difference between someone born (perhaps with a strong genetic advantage) into a simple rural culture with a strong tradition of semi - barefoot running long distances on dirt and rock as part of an extremely labor intensive lifestyle and someone with different genetics raised in an urban concrete environment. This is also influenced by the differences in diet and culture. As I noted above, I run 7 miles a day every day. Some of those miles are on concrete, some are on a surfaced flat trail. I have very wide feet and am stocky. Having had plantar faciitis already from using shoes with too hard a sole, knowing that my arches have not collapsed encourages me to take care of my feet. Running barefoot is medically incongruent with that goal. Yes, running barefoot can be more hazardous to your foot structure than wearing proper running shoes if you were not born and raised in a culture that did that routinely.

[CarlPro]

The best running tip I would give to anyone is: INTENSITY! That is the key to transforming the body via hormones. Hormones is the most powerful biological force in the universe, and hormones can help transform your body leaner quicker if you simply up the intensity of your workouts.

[woolahoop]

The best running tip is encouragement when we loose atleast a few kilos....