Early in the summer of 2000, I became a runner. By this I mean that I used running as a means of stress relief, and did it several times a week. This continued up until the spring of 2003 at which point I injured myself riding my bicycle, two weeks before the Boston Marathon, for which I had been training for all winter long.
Since this time, I’ve found it very difficult to get back into the routine of running. I’ve tried many times, and sometimes I’d stick with it for 4-5 runs. I’d set small goals for myself, and would start to break into a rhythm, but it would never stick. Until now.
I think it had something to do with a New Years resolution, followed by the winter olympics (such a great motivator). And since the first of February, I’ve managed to log a around 80 miles. While this isn’t record-shattering, it’s still proof to myself that I’ve managed to keep it up. Moreso, however, is the past two weekends when I’ve even managed to get a long run in — and try to improve my endurance and overall weekly mileage.
As I’ve strugged to get back into the habit, I’ve begun to remember all of the little tips and tricks that I had during my “years as a runner.” While this probably isn’t the most useful for you, dear Diatribe readers, it could be for someone out there — so I thought I’d share my tips on learning how to run.
Now, it’s one of the simplest sports out there — put one foot in front of the other, true.. but there’s so much more to it than that. There’s a lot you have to learn in order to maximize the pleasure that you will get out of running. I’m not a doctor, or an expert in sports medicine by any means. This is just what I’ve learned over the years, and what I’ve had to re-learn as I’ve gotten back into the habit of running on a regular basis.
Stretch, Stretch, Stretch!
First and foremost, stretching is the most important part of running. When I first started, I’d skimp on the stretching, and boy did I regret it. Stretching reduces the likely hood of injury, but more importantly, will help reduce the pain — and that’s one of the most basic rules of running. It’s just as important (if not more important) to stretch AFTER you run, than it is before you run. Taking a few minutes to stretch is the most important thing you can do.
Have the right shoes
You can’t just wear any old sneakers when you start running. You should have running shoes, that are custom fit for the way that you run — and they should not be worn down. Shoes have a life span of about 250-400 miles depending on the brand. Anything over their lifespan, and the shoes will have worn down so much that there’s very little shock absorbtion going on. This is the key to preventing shin splints, and other beginner-type injuries. There’s a place in just about every city, that allows you to try on (and run) with the shoes — where the sales people are looking to sell you the _right_ pair of shoes, not the most expensive pair. The sales staff is often very knowledgeable about every aspect of running, and can help you get what you need.
Don’t go hog wild
It’s important to start off easy, and slowly increase your mileage. Ramping up too fast, will lead to shin splints, knee problems, and all sorts of other injuries. A good rule of thumb is never increase any one run by more than 10% of your previous week’s total mileage.
Keep a log
One great tip is to keep track of your runs. Create nicknames for your routes, and keep track of every minute detail: Time, Splits, Weather, Pain before during and after, and any other random things that happen along the way. It’s a great way to keep track of your performance, and keep motivated in times when you need it most.
Potassium is your best friend
Eating potassium-rich foods is the best thing you can to reduce cramping. After you start running, if you notice you’re getting charlie-horses or other cramps in your legs — it’s a result of not eating enough potassium. The best source of potassium is to have a banana a day — this will reduce cramping and prevent you from waking up screaming in pain at 3AM from the most unbearable charlie-horses you can imagine.
Get High
After you start running on the regular, you’ll notice that you can often drift into space while you’re running — and somewhat forget what you’re doing. This is known as “Runner’s high.” I’m not too sure of the chemicals behind it, but it’s basically the ability to zone out and focus on something other than being out of breath or the strain in your legs. This is great especially if you’re a treadmill runner — find a spot somewhere in front of you and focus on it. You’ll notice that you’ll focus so hard, that you can even drift off for a bit. This is the best way to get through some of those long runs.
Break through the wall
For most runners, there’s a wall at the three mile mark. This goes for the most beginner runners up to and probably including the long-time marathoners. The first three miles of any run are the most difficult and painful to get through. After this point, however, it’s easy to “just keep going.” Back when I was training for the Boston Marathon, and would go out for 2+ hours on a 20 mile run, the hardest miles were the first three. It’s also these first three miles that make it difficult for running to become habit. You really have to struggle past this, in order to develop a tolerance for the sport.
Pain is your friend
It’s scientifically proven that running is detrimental to your body — so why we do it is beyond me. Once you start to build up your miles on your runs, you’ll notice that you’re often in a lot of pain afterwards (muscle soreness) to the point that it’s difficult to walk the next day. This is particularly the case when as you try to increase your mileage to new highs. You’ll learn to measure pain in different ways as you begin to actually enjoy the soreness and pain.
Know when to say when
While some pain is a natural part of running, it’s important to know when you’re in too much pain to run. I often measure my pain (shins, knees, etc.) on a 10 point scale that I jot down in my log after each run. Anything I consider over a 7 or 8 while I’m out for a jaunt, is enough to make me call it quits. Anything under a 4 is considered “normal” or “bearable.” While anything in between is when I take notice, and will take some extra time off to rest. Never push yourself when you’re in a lot of pain, as it will only make things worse.
Learn your pace and cadence
One of the most important things to learn when you’re first starting out, is to learn your pace. It’s important to pace yourself as you start off, otherwise you’ll likely frustrate yourself — and not want to continue. It’s also important to know your cadence or strides — especially if you’re running for time, or trying to push yourself a little harder. I find that if I’m struggling to finish up a run, I might increase my stride a bit, which can tire me out quicker, but also get me to my goal quicker as well. Learning these are important to managing your distance.
If you’ve done it once, you can do it again
It’s important to keep this in mind as you tend to push yourself to finish off a run. It’s very easy to say you’re going to go out for a 5 mile run, and somewhere around mile 3 you’re saying to yourself “maybe, I’ll just call it quits early today, I’m a little tired.” It’s at this point that you have to continually push yourself by saying that you know you’ve done it before, so there’s nothing stopping you from doing it again. It’s easy to quit — it’s hard to stick with it.
Go a little crazy
Another part of the runner’s high is a mild form of insanity. This comes especially when you’re out for longer runs (7+ miles). I would often run past someone and hear a snippet of a converation. For several miles thereafter, pieces of the conversation would repeat over and over in my head. It’s almost a way of dealing with the distance, and keeping yourself amused. I’ve also had the most bizzare cravings when I’m out on a long run — another side effect of the runner’s high, I suppose.
Have fun
Finally, you have to have fun while you’re doing it. Running is a great form of excercise that you can do on your own or with others. Personally, I prefer to run on my own than with someone else or a group, but it’s all up to you. After you get into the groove, and are running on a regular basis, you’ll notice that you start to become a little obsessed about it. Who ever thought that Runner’s World Magazine could be so interesting? Go figure.
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41 responses to ”Learning how to run”
If you’ve done it once, you can do it again
Yes, yes and yes. This point in particular hit home with me, because it’s something I say to myself at least once a week when I’m running and start feeling tempted to just pack it in and go back home to bed. “You’ve done it before, you can do it again.” Works just about every time.
newbies: do the run/walk …. day 1 walk 4 min/run 1 min repeat for 20 minutes > day 2 same as day 1 > day 3 rest > day 4 walk 3 min/run 2 min repeat for 20 minutes > day 5 same as day 4 > day 6,7 rest > next week do it again gradually increasing your times running, decreasing the times walking; this is adjustable … before you know it you’ll be running straight for 20 minutes.
then get it down to an hour of running … etc.
That’s a great point.. It’s not “cheating” if you have to stop to walk for a bit.. I often feel like I’m cheating myself if I _need_ to walk, but it’s a good thing to do — especially when you’re trying to break into higher mileage.
Great Article. I got really into running last summer, I was doing all kinds of things. Running, Going to the gym and Beach Volleyball.
I was actually finally able to run the Long Beach Boardwalk which is 4 miles back and forth. The only thing that worried me was the pain i had on my kneecaps the next day. I’m thinking its because its a boardwalk and you got the uneven blocks of wood and its not a smooth surface.
Any advice for running in such situations?
[...] I was reading LifeHacker’s feed and stumbled upon this particulary post, Learning How to Run. It’s a very good read for everyone in my opinion for both runners and non-runners. The blog article brings up 13 key points for a successful run. For most runners, there’s a wall at the three mile mark. This goes for the most beginner runners up to and probably including the long-time marathoners. The first three miles of any run are the most difficult and painful to get through. After this point, however, it’s easy to “just keep going.” Back when I was training for the Boston Marathon, and would go out for 2+ hours on a 20 mile run, the hardest miles were the first three. It’s also these first three miles that make it difficult for running to become habit. You really have to struggle past this, in order to develop a tolerance for the sport. [...]
JNetty — I’ve always been told that running on grass is the best way to run, as it reduces shock to the knees and joints. Assuming you’ve got the right kind of shoes, you’re right that it might be the unevenness of the boardwalk that is causing your discomfort. Though, I’d imagine that concrete would be worse for you than a boardwalk. Have you tried running on a treadmill (usually less shock to the knees, joints) or other surfaces? That might help — though I’m sure the Long Beach Boardwalk is probably the most scenic you can get.
LTJ,
I found this article through LifeHacker just when I needed it most. I run two miles to my gym early every morning, do a full 1hour workout, then run the two miles back.
There are good days and bad days….but the most important factor is pushing yourself. I’ve almost become a little masochistic about it by thriving on the pain and pushing myself even harder as punishment for thinking of stopping.
I do however use an 7 year old pair of sneakers to run, and I always have. I’ve somehow overlooked the fact to use new shoes, which may be why I’ve been getting shin splints lately. I will DEF pick up a new pair before my next run.
I have also found that mixing it up a little helps. I will run to the gym some days, but then bike on others. Keeps things interesting.
Anyways, GREAT ARTICLE!
-Neville
The ultimate motivator for me was getting the garmin forerunner. GPS unit that tracks distance/pace/speed among other things(great for setting goals). You can even export your run and map it in google maps. only $114 on amazon. newer versions are much pricier but a little more accurate
http://www.amazon.com/gp/product/B0000CFYCH/sr=1-1/qid=1142899028/ref=pd_bbs_1/102-7069511-5210550?_encoding=UTF8&s=electronics
I started running while I was on the rowing team at UF. I just ran because it was part of practice. Eventually a friend of mine convinced me to start running with her in the off-season, and it just kind of stuck. I’ve been running 3 - 5 miles two or three times each week off and on for years now. This year I finally decided to get serious, and just yesterday I finished the 21st LA Marathon. I didn’t break any records, but I didn’t break any bones, either.
I’d always stretched prior to running or exercising until I ran across this radio show, “Exorcizing Myths about Exercise” via Boing-Boing:
http://www.cbc.ca/quirks/archives/05-06/feb04.html
It stresses that pre-exercise stretching actually decreases performance and doesn’t protect against injury, and instead recommends stretching afterwards. (A lot of other interesting exercise myths debunked in that radio show, too).
i recommend getting a heart-rate monitor watch and using that. instead of thinking about distance or doing “run for X minutes, walk for Y minutes” stuff, figure out your optimal target heart-rate and have the watch alert you when you go outside that range. if your heart-rate is too low, push harder; if it’s too high, slow down a bit. spending 30 minutes at your target heart-rate 3-4 times a week is one of the safest, most efficient ways to improve your fitness.
[...] 13 tips on running “Put one foot in front of the other – there’s so much more to it than that. What you have to learn to maximize the pleasure that you get from running.” [...]
[...] The Diatribe.net - Learning how to run (tags: lifehacks howto running fitness) [...]
[...] Learning how to run [...]
Great article. BTW, I have another good reason to be stick to long distance running: When I finish a long distance running (6 miles) and stop to walk, I extremely love the feeling of walking linke without weight. The whole body is floating. Sometimes, I try to run more to experience this wonderful feeling.
All good tips. But I also find it useful to plan in breaks and do a supportive workout on the side. Growing your muscle will increase your endurance and posture while running.
Mentally, what did wonders for me was to a. make it a priority ignore the weather at all times, i.e. the weather can not be an excuse; and b. to have a goal, e.g. I frequently combine my jogs with shopping trips at the end; and c. to find out that an hour of daylight every day is good against the winter-blues, which I have every year between November-March. The last was actually the reason I started walking 3-4 months ago, which now transformed into jogs.
Finally, the fun-factor is good. Never take jogging to seriously, even if it’s hard, there will always be another day.
If you are a beginner and have to do the walk 4 minutes, run 2 minutes scenario to get in the groove…do you suggest going beyond the 3 miles marker initially or is it better to concentrate on working on a specific lenght of time at first?
LTJ
I do run on a Treadmill at the gym. About three times a week for only 2 miles or less each time. I’m very weak at the moment when it comes to running. Between work, school and other crap I barely get into the gym anymore. Once the weather becomes more warm, thats when I start going to the boardwalk, I can go late around 10pm and Its all happy with people etc etc.
I find that the Treadmill limits your ability to know how much you can run in a real world situation with all the factors of wind, cold, hot etc.
Mrs. Larby,
In the beginning, time is more important than speed or distance. 20 minutes is a good time to shoot for because of the cardio benefits, but if that’s too long, start with ten, then fifteen minutes. The legs and lungs have to get used to the routine. Also, the joints need to be broken in. A surefire way to get injured is going out too hard too fast too soon.
One great way to get started for tech geeks is to try gps. It makes it a little more entertaining and you can even compete against a virtual person. I use the Forerunner 301 to get started and thought it was pretty great at keeping track of my runs etc. Then I stumbled on MotionBased.com and things got even cooler! I can see my runs with satellite maps, compare it to others who may run my same route. It’s amazing. I’ve found some great motivation to keep running using it. Alot of posts (and your article) mention keeping time, distance etc. This is a easy way to take the guesswork out of it and takes out one more barrier to getting started.
Check out these for more info:
http://www.motionbased.com
http://garmin.blogs.com
[...] The Diatribe * net » Blog Archive » Learning how to run (tags: health exercise) [...]
[...] Learning how to run [Diatribe] [...]
[...] I first came up with this idea, after my post over at The Diatribe was a success and made it up on Lifehacker. I figured why not actually start a blog for running, and include good running tidbits, tricks, and other miscellaneous things that happen along the way. [...]
[...] 下文摘译自Mr. LTJ发表于The Diatribe*net名为: Learning how to run的文章。 [...]
As a result of the success of this post, I’ve started up a new weblog strictly focused on running — primarily tips and other motivational posts. If you’re interested, you can check it out at Stridewrite.net.
Great web site! I read the last post and completely agree. I came across your page when searching on information about cancer and smoking. I need to start a web blog yours! I am jealous :-)
Great template, did you pick it out. The posts on this blog are right on target. Keep the site rocking.Much appreciated :0).
I loved reading your tips, as well as all the comments posted! I can’t tell you how encouraged it made me feel to read that there is a 3 mile marker to get past. That’s exactly where I’m stuck! Yesterday I got on the treadmill (I normally run outside but have not gotten to the point where I’ll run in rain yet) and decided come hell or high water I was not going to stop until I reached 4 miles. Wouldn’t you know it I again stopped at 3 miles. I somehow rationalized in my head that I wasn’t totally wimping out because I had increased my speed. And I did have the great excuse of needing to get my kindergartner to school on time. But I couldn’t help feeling like I cheated myself. Now that I know that I’m not the only one - I AM going to push it to 4 miles. And after that 5. What is this crazy urge to want to be able to say that I ran 10, 15, 20 miles? Will I ever get there?
I have recently had twins and am looking to start jogging/running to get back in shape. My problem is breathing is there a certain way I am suppose to be breathing I think I am doing it all wrong I get out of breath before I leave the drive way. Help!!!
You probably have to train yourself to breathe a certain way. Try a steady rhythm of breathing in and out. Don’t push it too hard. When you’re out of breath, walk a little, and try again when you feel better. After a while, your body should get used to breathing in and out. At least, that’s how I learned.
If you want a more scientific approach, try , or do a google search.
sorry that should’ve read: “try the above link OR do a google search for ‘breathing running’ or similar.”
Thanks I will try it.
[...] Tips from marathoner Brandon Seils such as “Get High”, “Pain is your friend” and “Break through the wall“: [...]
Thanks. I needed that. I never imagined myself as a “runner” until I decided to take my child to the walking path at the lake. It’s a straight 1 mile with access at only the two ends, therefore you go down a mile and have to come back a mile. She and I would go off on our own pace and somehow get thru it. Soon I found that if I counted my steps and ran some predetermined number and alternated with walking the same number of steps, I’d eventually get back to the car. Pretty soon I would run 1/4mile (marked) and walk the next 1/4mile for the 2 miles. Eventually I could run 2 straight miles. Then I hurt my back. That was over a year ago with the all clear from the doctor for 3 months now. I needed to hear this today. Couldn’t remember what I taught myself last time. Thanks.
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Read the full post on kzultnakbgHEllo,
I am a begging runner- I currently run 2-3x for 20 min on the treadmill. I have done a 9:30 minute mile. My knees/feet hurt (I do change my sneakers) and they especially hurt if I run outside.
My questions are:
1. Is there a “right way” to run? How can I avoid injuring myself? My feet? I
2. I want to run a 5K this spring. Any idea where I can find events in Manhattan?
Thank you!
Keri
Hello,
I am a beginning runner- I currently run 2-3x for 20 min on the treadmill. I have done a 9:30 minute mile. My knees/feet hurt (I do change my sneakers) and they especially hurt if I run outside.
My questions are:
1. Is there a “right way” to run? How can I avoid injuring myself? My feet? I
2. I want to run a 5K this spring. Any idea where I can find events in Manhattan?
Any information would be greatly appreciated.
Thank you!
Keri
Many runners I know have knee-problems, incl. me. As with any injury it’s good to listen to your body and rest until you don’t feel the injury. Knees can also respond to moist weather-conditions, increasing the water-level in the knee.
In response to your first question, I recently joined a running-club where I get training in running-form and different types of running/racing; through it, I also ended up in a few races already. I also bought a book on running and all it includes, though there really is no substitute for a real life teacher. Just do a search on Amazon and pick the one where the comment’s are most postitive/informative.
Also, it’s important to get the right shoes for running and not run on them for longer than two years. Check out your local running-store for them (by that I don’t mean a general sportstore).
As for two, I’m not from Manhattan, but a Google-search has never failed me.
Hope that helps.
Vincent
Hi Vincent,
Thank you for the quick and helpful response! I will check out Amazon
and a running store.
Happy New Year,
Keri
This is great news for me. Three Mile Island has a new meaning for me now that I know paradise is on the other side!
Running in Kansas
Grant