Beginning Running - Looking for Advice on Good Habits/Technique

[CommanderPeanut]

Hey All,

Without getting into too much detail, I am mid 20s, have been skinny my whole life due to involvement in sports and maybe just a good metabolism. Since starting my new sedentary lifestyle (work), I have packed on some weight and want to get healthier.

I have never done any long-distance running, as my exercise has been primarily through Basketball or Football, and am looking for your advice on how to incorporate good running habits while I am new at this. I figure I should ingrain some good technique.

I am considering the POSE method, as it seems to wear less on your knees (My knees are a little shoddy from years of abuse in Basketball). Also considering a vast stretching routine for my legs since I can't even touch my toes.

Anyways, I would appreciate any advice you guys have!

Thanks!

 

[bigbjorn]

Buy pair of running shoes. Go run 2 miles. Day off. Run 3 miles. Day off. Repeat for three weeks. Run 2 miles. Day off. Run 3 miles. Day off. Run 5 miles. Day off. Repeat for six weeks. Congrats, now you're a runner.

From here, decide what you want to do. Run a 5k? Do some interval and tempo runs. 10k? Increase the weekend long runs to 8 miles and do some intervals and tempo runs. 26.2? Gradually increase the weekend long runs to 2o miles and do a set of intervals or tempo every week.

Short steps, quick turnover is all the form advice you need.

 

[CommanderPeanut]

Originally Posted by bigbjorn

Buy pair of running shoes. Go run 2 miles. Day off. Run 3 miles. Day off. Repeat for three weeks. Run 2 miles. Day off. Run 3 miles. Day off. Run 5 miles. Day off. Repeat for six weeks. Congrats, now you're a runner.

From here, decide what you want to do. Run a 5k? Do some interval and tempo runs. 10k? Increase the weekend long runs to 8 miles and do some intervals and tempo runs. 26.2? Gradually increase the weekend long runs to 2o miles and do a set of intervals or tempo every week.

Short steps, quick turnover is all the form advice you need.

Thanks for your input. I guess I'm not so much looking for a regiment as I am looking for tips that some of you runners wish you knew before you started. For example, knowing how to avoid injury, if getting a good pair of shoes is very important, if you use POSE method and support it or have heard bad things about it, etc.

I'm pretty sure this will start off just as a way of exercising, but I will quickly turn it into training for some kind of race (maybe half marathon) since I can get competitive about this stuff.

 

[Crat]

Good shoes are important, go to a specialist shop and have a test done to find out which kind will suit you best. If you keep running this may be something you could repeat every year or so. I kept on buying the same type of running shoe for three years after a test and they became less and less comfortable, so when I decided to try something else they did a test at my shop and lo and behold...my over pronation was gone, apparently because I run cross country a lot.

Run on the middle of the road where you can or alternate left and right sides. Roads are built in a convex for so that no puddles form which means the middle of the road is the highest point. If you continuously run a lot on one particular side you will risk a runners knee as one leg is constantly lower than the other.

Stretching is important to avoid injury as well, but don't overdo it. If you are not used to stretch a lot start slowly. Listen to your body

 

[bigbjorn]

I wasn't giving you a regimen; I was pointing out that if you keep the mileage low and the pace moderate, there's no magic to running. Sure, buy a new pair of shoes of you find it motivating (I usually do), but human beings are well-equipped to run as is. Stretching the hammies, quads, and hip flexors is always a good idea, but there is no need to work on running "techniques" (other than short stride mid-foot strike quick turnover) unless you're already running 15-25 miles a week. My point is, if you want to go run, there is genuinely little of value to be learned from the Internet, as opposed to the learning you'll get from the running. Boy, I feel like a run!

 

[IUtoSLU]

Make sure you warm up (jog for 5 minutes or so), THEN stretch, then do your scheduled run, then stretch again.

Also, if you start feeling a strange pain while running, slow down and walk. Maybe take a day off. New runners need to be extra careful about injuries.

 

[the shah]

chi running seems popular.

 

[LawrenceMD]

Originally Posted by CommanderPeanut

Hey All,

Without getting into too much detail, I am mid 20s, have been skinny my whole life due to involvement in sports and maybe just a good metabolism. Since starting my new sedentary lifestyle (work), I have packed on some weight and want to get healthier.

I have never done any long-distance running, as my exercise has been primarily through Basketball or Football, and am looking for your advice on how to incorporate good running habits while I am new at this. I figure I should ingrain some good technique.

I am considering the POSE method, as it seems to wear less on your knees (My knees are a little shoddy from years of abuse in Basketball). Also considering a vast stretching routine for my legs since I can't even touch my toes.

Anyways, I would appreciate any advice you guys have!

Thanks!

I do POSE. Just go to the POSE website and forums. The drills are all stickied and videos are provided by one of the coaches (the guy from Louisiana). Eventually you can film yourself and have the forum/coaches critique your form (even for drills).

Its nice you want to start a certain method right off the bat. People usually go to the minimalist methods only after getting injuries.

Shoes for minimalist running are not a problem anymore. Every MFG has a minimal running shoe now.

 

[antirabbit]

Run up hills and run on trails....you will not heel strike.