Hey running section, diet and fitness section couldnt help me with this, can you?

Question

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Answer 1

Start out walking until you are in good enough shape to run from one end of the house to the other end.

Answer 2

Do start slowly - doing too much too soon can lead to injuries.  It is common for beginner runners to have sore shins, muscles, knees, etc.  This will ease in time.  As you start to get into shape, your body becomes conditioned.  Don't worry about speed, that will come later.

There is a 10:1 walk/run program that you can follow and is recommended for beginners

.http://training.active.com/TransactionMa...

http://www.exrx.net/Aerobic/JogWalkProgr...

After each run, if your sore, get an ice pack, gently rub on sore muscles/knees, etc. for about 10-15minutes, 3X/day and take advil if needed.  This will help reduce inflamation and soreness.  Do gentle stretches after your run.  Take rest days, recovery is just as important as training.  Cross train (swim, cylcle, yoga, paddling, soccer, etc.) will help reduce running injuries and keep you strong.

When running, you want to run at a pace that you can carry a conversation, run with small strides and do not over swing your arms.  Technical stufff comes later.

It is important to get proper runners, not all runners are equal.  Some runners are designed for flat feet, high arches, etc.  Go to a specialty running store and have them to analyze your gait/feet/under/over pronation, etc.  They will fit you into shoes that is right for you.  Wearing proper shoes will help with your running and reduce injuries.  Perhaps join the running club (usually at the running store) or sign up for a learn to run clinic.  They are fun and motivating.

As for nutrition, eat before your run (at least 1-3 hrs. before, depends on each person), like a banana, or whole grain toast with peanut butter...yogurt....whatever works for you.

Make sure you are well hydrated.  Especially during these warmer months.  Buy a water bottle holder (hand held or waist belt) to have it on hand to sip as you run.  As you run longer, you will need some extra help on nutrition as you lose your fuel as you burn it.  Look into trying sample packages of sports drinks (found in running stores) and see what works for you (me, its Eload Heat Endurance formula - low in sugar and easy on stomach).

Be careful when running, it is safer to run earlier in the morning due to heat.  Do not run in the heat of the day, Heatstrokes are dangerous. (dizzy, nauseous, disoriented, are the signs - seek help immediately)

Here is a helpful link for beginner runners:

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

Run happy and train smart :)