NEWBIE RUNNERS


Dear Team,

While revising all my workouts I also started doing a running clinic weekly on Saturday’s for our novice runners.  I am starting to notice a big difference in performance.  I also believe in proper form and training that’s why I decided to add it to the sessions.  I believe running is key cardio factor in any athletes menu book.  It’s the simplest form of fitness but one of the hardest to do.  But it does not have to be that way.  When I first started running people use to correct my form or tell me what to do.  I slowly started reading up on it and learned that “there is no such thing as a bad runner” but just an inexperience one.  As humans, what makes us superior (not in all aspects) is our adaptation.  If  you do something long enough and consistent you get used to it.  When I first started running I could not past 2miles without feeling faint.  My pace in the beginning was 4-5mph.  It was hard to accept I could not keep up with my peers.  But with form correction, finding my proper running shoe, and perserverance I surpass my expectations and can run a decent pace.  Also, while preventing injuries.  Because of proper form I have not suffered any shin splints yet although my past knee injury is there I still can manage through the runs because of form and proper footwear.  It also helps to purchase a knee support.   Still not in great running form but I can do a 15mile run and survive it.  We all were given legs for a reason, we were born to run.  But because of evolution and technology we under use this birth trait.  But it’s never too late to train or to properly get yourself to running form.  It takes time, proper diet, patience, paying attention to form and your body and did I mention patience.  Always remember you need easy days and hard days.  Also, stretching and strength training is also key for improvements.  Whether you are training for a 5K or a marathon the simple key aspects to running is crucial.  I still consider myself as a novice but each day I learn “my” limits, and strengths and make note of small or big pains I feel.  I know my limits so it’s important to know yours prior to starting any running activity and be aware of them.  It will help you prevent any further injuries.

Anyway below is an article about beginners and some quick-good to know facts.  Remember always challenge yourself but safety is key.  Always know your limits and slow down to speed up your training.  There is always tomorrow so don’t kill yourself today.

LIFT!

By Alisa Bauman
Men’s Health

*Editor’s Note: this article was taken from Runner’s World

How do I get started?

Start walking for a length of time that feels comfortable—anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one to two minute running sessions into your walking. As time goes on, make the running sessions longer, until you’re running for 30 minutes straight. For more running tips, visit our Web site at runnersworld.com and click on “Getting Started” on the left-hand side of the home page.

Is it normal to feel pain during running?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn’t normal. If some part of your body feels so bad that you have to run with a limp or otherwise alter your stride, you have a problem. Stop running immediately, and take a few days off. If you’re not sure about the pain, try walking for a minute or two to see if the discomfort disappears.

Do I have to wear running shoes, or are sneakers fine?

Running doesn’t require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They’re also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to find the right shoe for you.

What’s the difference between running on a treadmill and running outdoors?

A treadmill “pulls” the ground underneath your feet, and you don’t face any wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a 1 percent incline.

Where should I run?

You can run anywhere that’s safe and enjoyable. The best running routes are scenic, well-lit, free of traffic, and well-populated. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure on each run. Ask other runners about the best local routes.

I always feel out of breath when I run. Is something wrong?

Yes, you’re probably trying to run too fast. Relax. Slow down. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, and if you have to, take walking breaks.

I often suffer from a side stitch when I run. Will these ever go away?

Side stitches are common among beginners because your abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don’t eat any solid foods during the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

Should I breathe through my nose or my mouth?

Both. It’s normal and natural to breathe through your nose and mouth at the same time. Keep your mouth slightly open, and relax your jaw muscles.

Should I be doing anything in the gym to build my fitness?

Working on stretching and flexibility is always helpful, especially to prevent injuries. Men’s Health Personal Trainer has a Weight Training for Runners program as well as experts who can answer any questions you may have.

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Posted on 04/06/2011, in Natural Living and tagged , , , . Bookmark the permalink. Leave a comment.

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