I really need some good tips about running. I am not very good at it and I would like to get better. What is the best way to breathe? I keep getting different answers from people. What do I do about shin splits? Should I take a break if I get them? How do I prevent it? Also, what is a good running shoe to get? Everyone says to get a good pair! What other excercises and stretches will help me get better at it? Also, why do I get pains in my side? I am not sure what I am doing wrong!!
Help!, new runner
- Thread starter Candy881
- Start date
Okay, I can answer some questions but not all of them.Candy881 said:
What is the best way to breathe?
Many people have different ways to breathe. Personally, I like to breathe in deeply every once in a while when I'm running. It's really up to you and the way you feel most comfortable.
What do I do about shin splits? Should I take a break if I get them? How do I prevent it?umm...I don't really know what shin splits are, sorry!
Also, why do I get pains in my side?
I think you're talking about running so I'll just assume you are. The pains in your side are cramps. I don't really know why you get them but I do know what to do if you get them. You should take five really deep breaths and it should go away. But if it doesn't, keep taking more deep breaths.
Try breathing in twice and out twice to a rhythm that matches your run. Many folks find this soothing.
aches and pains are a part of running. You need to differenciate between REAL pain and a slight annoyance.
stretching and running... Ok, start by walking 1/4 mile (~5 minutes) prior to your run. Do some LIGHT stretches never bouncing. Do you run. Finish up by walking for another 5 minutes to cool down a hair and then do your real stretching.
During the run, drink 2-3 sips of water every 5 or 10 minutes. Bring Goo along with you for runs over 30-40 minutes and pop one at the halfway-point for a burst.
Shoes: go to a specialty running and walking store to have an associate fit you properly. They are trained to see if you are over pronating or supinating and to get the right shoe for your gait.
The biggest part of all of this... Go out and run!
aches and pains are a part of running. You need to differenciate between REAL pain and a slight annoyance.
stretching and running... Ok, start by walking 1/4 mile (~5 minutes) prior to your run. Do some LIGHT stretches never bouncing. Do you run. Finish up by walking for another 5 minutes to cool down a hair and then do your real stretching.
During the run, drink 2-3 sips of water every 5 or 10 minutes. Bring Goo along with you for runs over 30-40 minutes and pop one at the halfway-point for a burst.
Shoes: go to a specialty running and walking store to have an associate fit you properly. They are trained to see if you are over pronating or supinating and to get the right shoe for your gait.
The biggest part of all of this... Go out and run!
yep i'm with jmanjman47. I inhale with my nose and exhale with my mouth. It helps me out alot when breathing. I run an average of 4 to 5 miles a session too. Have fun!
I've been running before I even learned how to walk, and I'm still learning new things everyday...but here's what I got for you...
BREATHING
I'd have to agree with the "deep breathing" technique. Taking in really big breaths ensures enough oxygen is coming in which allows your muscles to breathe and it also prevents cramping, or "those pains in your sides".
STRETCHING
Always stretch AFTER you run. It's important to warm up, however, by walking about a quarter mile or so. Just make sure you don't wear out your muscles too much before you start your run. Always stretch warm muscles, and never cold.
SHOES
TALK TO SOMEONE ABOUT SHOES! That's what those people are there for, and they pretty much know their stuff. Make sure the shoe is tight fitting, and depending on your foot (arch height, ankle size, etc...) they'll find a custom shoe just for you. It's a trial and error process, and you're suppose to change them every 500 miles, but there's no harm in keeping them around a little longer.
OTHER THINGS TO KEEP IN MIND
If you're running outside (in the cold) wear something tight that can absorb the sweat (lycra) and a lot of looser layers on top of that. It's imparative to stay warm, and since your lungs need to convert the cold air into warm air, you'll use up more calories (if that's what you're going for).
Also, STAY HYDRATED!
...and just have fun with it! It's my biggest stress reliever!
BREATHING
I'd have to agree with the "deep breathing" technique. Taking in really big breaths ensures enough oxygen is coming in which allows your muscles to breathe and it also prevents cramping, or "those pains in your sides".
STRETCHING
Always stretch AFTER you run. It's important to warm up, however, by walking about a quarter mile or so. Just make sure you don't wear out your muscles too much before you start your run. Always stretch warm muscles, and never cold.
SHOES
TALK TO SOMEONE ABOUT SHOES! That's what those people are there for, and they pretty much know their stuff. Make sure the shoe is tight fitting, and depending on your foot (arch height, ankle size, etc...) they'll find a custom shoe just for you. It's a trial and error process, and you're suppose to change them every 500 miles, but there's no harm in keeping them around a little longer.
OTHER THINGS TO KEEP IN MIND
If you're running outside (in the cold) wear something tight that can absorb the sweat (lycra) and a lot of looser layers on top of that. It's imparative to stay warm, and since your lungs need to convert the cold air into warm air, you'll use up more calories (if that's what you're going for).
Also, STAY HYDRATED!
...and just have fun with it! It's my biggest stress reliever!
I have been running for nearly four years and these are my answers:
Breathing: In the nose and out the mouth is the best for me. I tried the twice in and twice out and it just doesn't work for me.
Shin Splints: To prevent shin splints, this is what I do. While standing, raise one leg off the ground (not high) and point your foot away from you. Pretend that your foot is a pen and write your full name in cursive, twice. Repeat with the other foot. This exercise stretches my shins out.
Shoes: The two I prefer is Adidas and New Balance with New Balance winning in the face off. I have tried Nike Shox and they killed my ankles. Both Adidas and NB worked very well and lasted a long time. I am currently training for a half marathon in NB.
Stretches: There are many out there (too many for me to list). Personally, I have to do a lot of stretching before (mostly hamstrings and quads) because I cramp very easily. On your stretching, stretch and hold for 15-30 sec.
Burning in your side: When my side starts to burn, it is one of twwo things for me. One reason is that my breathing is out of whack-hills normally knock my breathing out of place. Second is carbonated drinks. If I get tired at work, I know i shouldn't, but I will drink a soda. This affects some people and I am one of them. When I am out running, I can tell if I drank a soda that day.
Hope this helps!
--Joe
Breathing: In the nose and out the mouth is the best for me. I tried the twice in and twice out and it just doesn't work for me.
Shin Splints: To prevent shin splints, this is what I do. While standing, raise one leg off the ground (not high) and point your foot away from you. Pretend that your foot is a pen and write your full name in cursive, twice. Repeat with the other foot. This exercise stretches my shins out.
Shoes: The two I prefer is Adidas and New Balance with New Balance winning in the face off. I have tried Nike Shox and they killed my ankles. Both Adidas and NB worked very well and lasted a long time. I am currently training for a half marathon in NB.
Stretches: There are many out there (too many for me to list). Personally, I have to do a lot of stretching before (mostly hamstrings and quads) because I cramp very easily. On your stretching, stretch and hold for 15-30 sec.
Burning in your side: When my side starts to burn, it is one of twwo things for me. One reason is that my breathing is out of whack-hills normally knock my breathing out of place. Second is carbonated drinks. If I get tired at work, I know i shouldn't, but I will drink a soda. This affects some people and I am one of them. When I am out running, I can tell if I drank a soda that day.
Hope this helps!
--Joe
Don't you HATE side aches?! (I like to call them side stitches, as do many other veteran runners 
) A lot of times they can be caused by food or excess water in the stomach. Make sure you eat several hours before you run, and don't gulp huge amounts of water right before/during a run (think smaller, more frequent sips).
Make sure you are not increasing your mileage too much. Don't do too much too soon. Your body needs to adjust gradually. Shin splints are tried-and-true indicators that you need to ease into it slower. A good rule is to increase your mileage or running time by no more than 10-12% each week. I used to run cross country in high school, but the past couple years have been really lazy and I'm just getting into it again. Personally, in my case, I've been increasing my mileage by 3 miles each week, then every 3rd week taking a step back (3-5 miles less). Two steps forward, one step back. It seems like it would take awhile to make real progress, but this method really works well, believe me. Just making little steps keeps your body and mind fresh physically and mentally (you don't want to be miserable and experience burnout!)
Also make sure you have correct shoes. Every foot is different. Have your local shoe store make a recommendation for what type of shoe you should get. Make sure there is adequate cushioning. Also it helps if you run on soft surfaces (grass, dirt) instead of concrete and pavement. Not as hard on the legs.
Welcome to the world of running...you will like it!
*Linds*
----------
- Turn H20 into X20 - I love this stuff!
) A lot of times they can be caused by food or excess water in the stomach. Make sure you eat several hours before you run, and don't gulp huge amounts of water right before/during a run (think smaller, more frequent sips).Make sure you are not increasing your mileage too much. Don't do too much too soon. Your body needs to adjust gradually. Shin splints are tried-and-true indicators that you need to ease into it slower. A good rule is to increase your mileage or running time by no more than 10-12% each week. I used to run cross country in high school, but the past couple years have been really lazy and I'm just getting into it again. Personally, in my case, I've been increasing my mileage by 3 miles each week, then every 3rd week taking a step back (3-5 miles less). Two steps forward, one step back. It seems like it would take awhile to make real progress, but this method really works well, believe me. Just making little steps keeps your body and mind fresh physically and mentally (you don't want to be miserable and experience burnout!)
Also make sure you have correct shoes. Every foot is different. Have your local shoe store make a recommendation for what type of shoe you should get. Make sure there is adequate cushioning. Also it helps if you run on soft surfaces (grass, dirt) instead of concrete and pavement. Not as hard on the legs.
Welcome to the world of running...you will like it!
*Linds*
----------
- Turn H20 into X20 - I love this stuff!
Hmm, I dont believe inhaling through the nose gives you more oxygen at all. You need to inhale longer to actually fill in your lungs because of the air not coming in as thick and large. Through your mouth you got more air coming into your lungs faster.
The only reason breathing through your nose is better for you is because of the tiny hairs in your nose capture all the allergens and dust particles that can irritate or cause you to get sick. ^_^
The only reason breathing through your nose is better for you is because of the tiny hairs in your nose capture all the allergens and dust particles that can irritate or cause you to get sick. ^_^