Best Running Tips

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.
 
chimpkin said:
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.
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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
 
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. :eek:
 
Stoniphi said:
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. :eek:
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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.
 
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
 
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.
 
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. :eek:

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.....
 
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.
 
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.
 
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.
 
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.
 
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. :)
 
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.
 
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.
 
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.
 
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. :eek:

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. :)
 
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.
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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.
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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. :eek:

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. :)
 
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.
 
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....
 
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