As a male and a runner, I found this recent article in Runner’s World extraordinarily interesting. The article discusses how while running, males tend to not let themselves get passed — and this is just so true! I thought it was just me!

I hate to be passed and when I know there’s someone behind me, I’ll keep a careful watch on them and their pace — and monitor mine accordingly. The same holds true when I spy someone in front of me: evaluating my energy levels, my pace, their pace. With some quick back-of-the-envelope math, I decide whether or not I can overtake them — and I often push myself to try.

It’s definitely something in the male competitive spirit, but it’s refreshing to know that I’m not the only one. All this means, though, is if you hear someone following you somewhere between Noe Valley and Golden Gate Park: Beware, I won’t give up. Unless, of course, it’s the way back from the park and we’re looking up at those giant hills… then it’s a team effort.

For those that are interested, I’ve started up another weblog — this one dedicated to running. As a result of the recent success from the “How To” article I wrote, I figured ‘Why not start a weblog of similar style posts…”

So I did. I know that I signed a non-compete when I started with the Diatribe here, but — trust me, it will not interfere with my duties or responsibilities here. As with my running post, most of you probably have little interest in reading about running tips and tricks.. but if you do, it’s there.

Anyway, the URL is Stridewrite.net. I’ve managed to get a post or two up there, so check it out if you’re interested. If not, stick around the Diatribe — as I’ll surely be here.

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.