Thread: Guide to Running

This thread is awesome, thanks so much..

I run every now and then but I always get out of the loop, any tips on motivation, coach? and do you think it's better to run in the morning, or maybe later in the day? and 2 miles seems a bit much for the first week, but I suppose not if you're walking just as much as running.

Once again, thanks, this thread is amazing.

Is it bad to run on tarmac?

Originally Posted by IWillBeLight

This thread is awesome, thanks so much..

I run every now and then but I always get out of the loop, any tips on motivation, coach? and do you think it's better to run in the morning, or maybe later in the day? and 2 miles seems a bit much for the first week, but I suppose not if you're walking just as much as running.

Once again, thanks, this thread is amazing.

Go onto iTunes and build yourself a really good playlist to listen to while running. It's better to run in the morning, because it kickstarts your metabolism. If you have a slow start to your day, your metabolism will do the same.

Originally Posted by Dizko

Is it bad to run on tarmac?

Yes, it puts a lot of shock through your most vital joints, if you have to do it (like I do,) make sure that you have really good shoes. Nike Air 360s I would recommend, and make sure that your arch is perfectly supported.

Hmm. In that case I might change my cardio to swimming.

So I shouldn't run on sidewalk because it's too hard?

Originally Posted by ninja9578

and make sure that your arch is perfectly supported.

That's a suggestion I really want to know more about. Why do our arches need
support if we have them to distribute and support our weight appropriately?
Doesn't messing with them cause us joint/structural problems in the long run?

You offer a lot of knowledge in your OP however, I disagree with you on the stretching bit. Stretching gets blood flow to the muscles which prepares it for some work. Also, stretching lubricates your joints which will make you avoid injuries.

Also, you don't go into detail on HOW to actually run.

I've been running lately, despite being slightly against the idea of it. I think there are safer and more effective ways of doing cardio. Anyway, I always see people running on the heel of their foot. What is wrong with this? Well, the knees take most of the impact, and your quads(largest muscle in your body?) are doing all the work, when they should be doing a minimal amount. Not to mention using your quads that much means your heart has to work harder which makes you tired quicker.

So then, how do you run then?

Runners, whether they are just beginners or advanced marathon runners should be running on the balls of their feet. Essentially tip-toeing, although it really isn't a gay as it sounds.

This causes your calves to do most of the work. The calves are a small muscle, and also the fastest healing muscle in the body. You can work out the calves everyday and not get sore, unless your just starting of course. The advantage of this, is opposite to the disadvantages of running on your heel. You require less blood flow to power the calves, meaning you have more energy and can run longer and be less tired. It will also minimize knee pain or potential injuries because running like this essentially causes your calves to act as a spring (which further reduces energy output) or like shocks on a bike or car, reducing impact. The only time you are really burning your quads or glutes is when you run up hill.

I've had lots of success with this method, I highly suggest and recommend the runners here give it a try.

This requires your stride be different and puts a lot of strain on your calves. The calves may be faster to recover, but they also yank on more tendons. These tendons don't heal quickly, in fact, they heal 50 times slower than muscles. Sprinters run on their toes because the calves have a lot of push. This can not be sustained at lower speeds, which is why anyone running more than 400 meters land on their heals.

The shoes also take a lot of the impact. As a former sprinter and distance runner, I know that sprinter spikes have almost no heal, while distance spikes have a very large heal. The longer the race, the bigger and more cushiony the heal.

Ah, interesting. Which tendons does this running technique hurt? I haven't noticed any tendon pain yet, but maybe later on?

The achilles is the one that I'd be most worried about, snap that and you're gimped up for 6 months. Besides that one, there are many tendons that connect the calf to the shin bone, these are the ones that cause shin splints.

Do you think doing light jogging, 2-5km could help develop these areas to be stronger and less prone to injury? I usually only run 2k before I hit the weights, although I want to build up to comfortable 5k. Can tendons even get developed?

Also, would bone conditioning help with shin splints? I've been looking into that lately (as a martial arts enthusiast) and have been considering trying it.

Tendons can't be strengthened, but the muscles around them can be. I wouldn't recommend doing anything more than 800m on the balls of your feet, it's just so hard on that achilles tendon.

No, bone conditioning doesn't help with shin splints because it's the tendons that rip, not the bone itself. If conditioning helped, then I would never get them, I'm a martial artist myself and my shins are tough as hell.

Hmm...Well I've been doing a lot more than 800m and I've been fine so far. I don't think it's that hard on the achilles tendon. Most of the pressure is on the feet and calves. I'm eventually gonna work up to 5km and I'll see how I feel immediately afterwards and a day after.

Well I have noticed that I get ankle pain. Nothing in the heels or shins.

Tendinitis in the ankles will go from bad to worse very quickly, I'd be careful. Ice evry day

I did alright in the half-marathon (2 hours, 7 minutes), but I've lost all speed at mid-range running. My mile-and-a-half time is 12 minutes. I want to get it down at least a minute by spring. How should I change my running schedule?

What's ur current workout schedule like?

"Structured group workout" Mondays, Wednesdays, and Fridays. Usually an hour. Usually 1.5 miles scattered throughout that hour, with a lot of pushups and situps and 15 minutes of sprintwork smashed in there somehow.

To me it sounds like you need to work on your vo2 max. Try once a week doing my 3x3x3 workout. Do a 300 at a half mile pace. Should be around a minute for a girl in good shape. That's very fast and it should feel fast. Then walk 100 meters then repeat two mre times. Then walk half a mile and do some situps. Then repeat the whole process two more times.

Just a little question, When does jogging actually become Running? My usual speed is 1 km in 6,5 minutes, and it feels a little bit too slow for me.

Jogging and running are completely different strides. Jogging is like a horse trotting, running is like a horse galloping. There really isn't a speed threshold, it's about your stride. If you're stride is smooth and there's little jarring, then it's running, if there is shock or if you hear your feet hitting the pavement, it's jogging.

what do you think about these ninja?

http://www.fourhourworkweek.com/blog...fingers-shoes/

I don't know...

They don't look like they have very good support. You need good support for distance running. Olympic marathoners from Ethiopia do wear shoes when they train and race. That they don't is a complete myth, it was true at one time, but in the past 60 years Nike, Adidas, all the big names have sponsored the runners, and guess what? The world record for marathons dropped like a rock.



I don't think that they offer good enough support for running, walking yes, probably because they don't offer good support, so they train your stabilizers.

The point of not having support is to build up the muscles in your foot to what they were designed (perhaps not the best word) to be like. If you didn't wear any shoes your feet would be strong enough to go without any support at all.