Does anyone have any running tips?

Question

My friend and I have decided to take up running together and are starting today (oh oh). Does anyone have any tips for maximising the workout etc? And what sort of clothing should we wear?

Answer 1

Maximizing the workout: When you first begin running, having someone to run with is great. It's good motivation to keep going (because it's easier to quit when you're alone and/or bored) a good way to see if you're going at a good pace is to talk with your running partner. If you can talk easily you're going too slow, if you can't talk at all you're going too fast. You should be able to have broken sentences, basically. And only go as far as you are comfortable. It takes some trial and error at first, but walking, jogging and running alternatively for about a half hour seems to be the best way to go. And make sure to push yourself extra hard for the last few hundred yards. A track coach told me that once, and I swear it made a difference!

Running form also helps. Always lift your heels and swing your arms a little(not exaggerated, but enough so that you are creating momentum all over your body, not just running stiffly.) It will be difficult at first, but you'll build the muscle in your arms and legs to do it more easily as you continue.

Clothes: get good running shoes. They might be a bit expensive but they're a great investment. If you go to an athletic store, you can ask someone about what shoes to get for whatever you know you'll need. (for example, asking what kind of support you need for weak knees) Wear loose clothing, and if it's cold out, make sure to dress in layers (warmups are great underneath running clothes)

Good luck!

Answer 2

Most important is your footwear. You need to have comfortable shoes! Aside from shoes you can wear just about anything. I opt for comfortable stretch pants and active shirts (that wik the sweat away). Tips I would suggest would be first to not put a limit on your run. You should set a goal, but don't say you're going to do x amount of miles - measure time first until you know what your endurance level is and how much you can really go. Start slow - you should do a brisk walk for 5-8 minutes to warm up the body before running. Then I would suggest trying intervals. This is great especially if you are just starting out and can really increase your endurance level. You can change up your intervals with each walk. Examples would be: run hard for 30 seconds, walk for 2 minutes, repeat - or you could run at medium pace for 1 minute, walk for 1 minute, repeat. Try something different with each outing by changing the intervals. Start small and gradually increase your run time and decrease your walk time.

Answer 3

What you should wear depends where you are (indoors or outdoors/in a warm climate or someplace cold).

Shorts and a sleeveless shirt would be great in San Diego or Florida, but I ran in Chicago yesterday, and I wore shorts, with warmup pants over them, 2 shirts and a fleece, and a beanie on my head.

If you're running in cold conditions, wear something on your head; this is very important for retaining your body's warmth.

Also, start out slow. If you and your friend run too much on your first day, you'll be sore for a couple days and it will discourage you from continuing. So start out by doing a little less than you're capable of.

You shouldn't push yourself to the limit every day. This may not seem productive, but you're doing more for yourself in the long run (no pun intended).

Also, stretch before and after.

Answer 4

Make sure you have proper running shoes. They should be very supportive in the soles of the shoes.

Learning to run softer is important. Yes, it seems weird to run softer but it's a common practice to avoid hard pounding on the heels and joints. Basically, just concentrate on softer landings. It'll become easier and instinctive as you practice it.

Learn to "roll" each foot. You want to avoid hard impact landing of the heel. Try to land with the middle of the foot and roll to the toes. This will also increase the use of the calf muscle and help define it.

Find areas of softer ground such as grass, sand, gravel. If possible, avoid cement and other hard surfaces.

All the above is to avoid hard joint impact, heel spurs, plantar faciatis and especially to avoid shin splints. Shin splints are the most common and caused by the hard impact.

Most important....stretch. Before, during and after. Do a google search for "runners stretches" or "leg stretches for runner" to learn the many stretches required.

Answer 5

Running shoes are the most important and a running bra second. Something light and breathable is fine, wear either something white or with a luminous strip if running at nighttime.
Just start off slowly like 10-15 mins and then work your way up. Sign up for a 5km race that should get your motivated!

Answer 6

Before you run be sure to stretch. Wear either shorts or sweatpants. Between breaks be sure to drink lots and lots of water. You should start running for about 1/2 and hour. After you run take a shower and be sure the shower starts out COLD. Then warm up the temperature. Good luck!

Answer 7

First of all, do stretches. Warming up your muscles will help prevent pain an/or injuries.
Secondly, wear loose-fitting clothes. Good sneakers are a must.
Thirdly, when you jog, swinging or pumping your arms will burn more calories. If you're trying to lose weight, then swing them. However, if you're going for distance, then try to keep your arms fairly still.
Stay in well-lit areas. Keep some mace on you, just in case.
Enjoy!!

Answer 8

Do you jog or run?
y definition of jogging is simple: If you are "moving" slower than 6 miles per hour you are jogging, and quite frankly you would be better off walking!
Walking at 4 mph or faster is bio mechanically more efficient and far more beneficial to you than "jogging" slowly!
When we walk fast we tend to use our legs and our arms together and this burns more calories, plus jogging or running put far more potentially damaging forces through our hip, knee and ankle joints.

The thigh moves forward with
I am a rugby coach
Regards

Answer 9

before you run, stretch really well.
take a water bottle
wear shorts and a t/sleevless shirt
i like to take a squirt bottle to spray myself
and a towel to wipe off sweat.

Answer 10

Dont go running if you have decent ground try skating instead very little impact damage and much better for you