Advice for a beginning runner?

Question

Umm, I haven't gone jogging since December...

I went for a little jog today...just to see how it'd go...tch tch tch. No comment. haha.

Please comment on "posture, stride, arm swing and building endurance"

Thanks :D

Answer 1

When running, do not start out by doing too much too soon, this can cause injuries.  Start with a run walk program that would suit your fitness level (example: walk 1 minute, run 4, increase a minute of running per week OR walk 5 minutes run 1 and build up from there...)  When you run, make sure you run with your back straight, aligned with your hips, shoulders relaxed, looking straight ahead. Let your arms swing naturally. (over swinging your arms just waste energy and tires you out faster)  Build endurance by increasing your mileage no more than 10% per week.  Run to start about 3 days a week. You can increase months down the road, when you become comfortable with adding more days.  Breathe normally, if your huffing and puffing, slow down your pace or take short walk breaks.  If your muscles are sore after you run, ice for 10-15minutes for 3X/day, this will take the inflamation down and reduce soreness, take advil if needed.

Run with a buddy, company always help to motivate one another (even bring your dog for a run, providing your dogs not obese, they need conditioning too.)  Don't forget to get proper runners - get fitted at a running store, staff are usually runners too and very knowledgeable.  Maybe join the local running club/learn to run clinic (probably has that info. at the store)

Here is a website with tons of information:

http://www.runnersworld.com/channel/0,71...

Good luck and happy running!

Answer 2

my advice would be to Google those words and read all the wonderful information that you get from that.

also, when building endurance-Go Slow!  A lot of beginners get injured by trying to run too fast.

Answer 3

I am going to assume that you are trying to get into distance running. so this is my advice. Distance running is supposed to be relaxed, therefore you should not have that much arm swing unless you are pushing into the last 50 meters of a 5k. As for your posture imagine that you have a pole running through the top of your head straight down your body. Everything should be aligned straight. Your hands should never cross the middle of your body. If you do that than you are just wasting energy because that will cause your body to twist side to side as you run. Now, moving onto your stride. You don't want to over extend your stride (meaning your foot lands in front of you) you want your foot to land straight underneath you. It would be very helpful to find someone to help you with this. If possible ask one of your friends to help you while you are running. Have them watch you run and let them tell you if your foot is landing in front of you or not.

And last but not least, building endurance. This is something that takes time. Start off with a mile and add about 1/2-3/4 a mile of running a week until you get up to 5 miles. Than I would add on 1 mile every 2 weeks. Every now and again I would throw in a cross training session such as swimming, bike riding, or the elliptical just to keep from getting bored and to give your running muscles a break. I put a good website at the bottom to help you out. Good luck

Answer 4

Just go very very slow. You might look kind of stupid going really really slow but just go to an empty track or somewhere not crowded if your embarrassed.

Going slowly and methodically will allow you to focus on your form. Don't get yourself out of breath b/c then you will be thinking about that when you should be concentrating on form.

Since you are starting you will really feel your muscles working and they will be sore. I suggest going on youtube or finding a video of good running form. Try to emulate what you see focusing on a nice solid stride, lifting your legs up slightly on the kick, and very erect posture. seing your arms naturally in front of your chest and don't clench your fist. Shake out your arms if they get stiff. Look out in front of you to the horizon, not the ground!

Once you have that down you can start thinking about your breathing and getting your cardio endurance up. Of course you should be thinking about nutrition and good shoes too! Good luck and keep it up!

Answer 5

you will feel like c**p for a while, i took a week off and for a week I felt bad.  I suggest you run at nothing but easy pace for 4 week at at 4 days-1st week, 5 days second week, 4 days 3rd week, 3 days- 4th week, and 5 days 5th week. Take your time and remember you have the rest of your life to get better.  As far as posture, " arms at side and loose, with no horizontal motion, have loose and gentle strides but fast as neccesary.

Answer 6

your arms should be bent so your forearms are parallel to the ground, and swing back to your hip back up. try running on the balls of your feet, to build endurance, do some speed training after you go for a jog, say 100 Meter sprints. good luck!!