Wednesday, March 12, 2008

Ten Tips for New Runners

I've been running a pretty long time now, over eight years. What I remember starting out is that I didn't know much about running, other than basic info. Here's my crack at the top things new runners should know starting out.

1. Set a schedule. Running requires a certain amount of regimen. Pick a time when you do nearly all your runs. Eventually, it becomes like brushing your teeth: something (hopefully) you just do without thinking much about it.
2. Be flexible. This conflicts a bit with No. 1. One thing I've noticed is the tendency to get too rigid in training. Leave room for the spur-of-the-moment drink after work.
3. Run everywhere. Living in NYC, I'm surrounded by pavement. That's not so great for running. But with ingenuity, even runners here can do at least some of their mileage on softer surfaces. I run at least once a week on the trails in Riverside Park, and during warm months do some miles on the Bridle Path in Central Park. No matter what, mix up the surfaces. Your knees will thank you.
4. Get shoes from pros. Running isn't complicated. We're pretty much born to do it. (Check out Why We Run.) One thing, though: shoes matter. Visit a local running store like Super Runners to find out if you're a pronator, supinator, etc.
5. Invest in clothing. Buy wicking clothes and soak them after runs. They dry quickly and are ready for the next day. I go six-seven runs before the clothing needs to go into the laundry. No, I don't have rashes.
6. Stretch. Some don't buy into it; I do. Running makes you stiff and inflexible. Try out Active-Isolated Stretching. It's helped me.
6. Cross-train. I don't do this as much as I'd like. Try to mix in biking or swimming, pretty much anything low to no-impact. Bigger bonus if it's cardio or works on core strength.
7. Accept pain. Running hurts sometimes. There's no use denying it. But I always think, I'm not going to die or anything.
8. Learn what's an injury. There's a fine line between regular aches and pains and real injuries that require treatment. The key is if the pain changes the running stride. Otherwise, look to shoes, running surface or training schedule for why stuff hurts. You'll find your answer there 90 percent of the time.
9. Set a goal. It can be a 5k or running 20 miles in a week or a marathon. A goal helps people focus.
10. Never give up. Getting beyond your comfort zone is probably the greatest part of being a runner.

82 comments:

Brian said...

Great post Brian. For me running really took off as a passion when I stopped thinking about the fact that I was running, how hard it was to run and how long I still had to go -- issues that I think probably plague people early in their career. When you get to the point of relaxing more and accepting the fact that you’re running and not wondering about how much further, etc. the beauty of the sport emerges. Your point to running through pain is a good one – its part of the sport and even trainers will tell you to try and push through it. Love to see a post on more experienced running tips.
Brian

Tom said...

Thanks for sharing these useful tips.

You're right that we need both a schedule and flexibility, even thought they appear to contradict each other, to be successful runners.

Tom
www.runnerslounge.com

kennyr said...

Saw the request for "more experienced running tips." I'll post 7 - one at a time - from a 7 time, middle of the pack marathoner:
1) Run relaxed! From our first step, we are trained to believe that the concept of running is all about getting from point A to point B as fast as possible. Wrong!Distance running is about efficiency, endurance, and both mental and physical determination. A relaxed approach produces the best long term performance from your body.

kennyr said...

Experienced running tip#2:
- Stay within yourself! Run your own race. Don't increase / decrease your pace to keep up with a pretty girl, or to respond to getting passed by someone older than you. Have a plan, stay focused on that plan. The distance and the clock are the only variables to measure yourself against unless you are a world class competitor.

kennyr said...

Experienced running tip#3:
- Rotate shoes! I have found that my legs take less of a beating when training if I rotate two or three pairs of shoes, different models / brands, and never wear the same pair two workouts in a row. My body responds differently to different shoes; some are good for short runs on pavement, some good for treadmill, some better for trail and some just "feel better" over a long 10 miler. "Feel better" is measured during and after the run as I recover. Those first few steps out of bed the morning after a long training run are a great time to judge your shoes.

kennyr said...

Experienced running tip #4:
-You can shave minutes off your time by beginning a race carrying a bottle of water and drinking from it during the first 5 miles+. Those early water stations are the most crowded and not only do you get to avoid the log-jam, but there is a real mental lift when you sail thru the middle of the road while everyone else peels off into crowds of thirsty runners. Of course, training to run 5 miles or so with a water bottle is important, but you'll find it's well worth the effort.

kennyr said...

Experienced running tip #5:
-Food is fuel! After a good run, remember what you ate before. After a bad run, take note of what you ate. Feed your body with the good fuel for best performance.

kennyr said...

Experienced running tip #6-Glucosamine Chondroitin! Let me end any debate. Best supplement ever for prevention and recovery. Have taken it faithfully since two knee surgeries over 10 years ago.

kennyr said...

Experienced running tip #7:
-Smile! You will hit a wall. You will have bad days. Your body will betray you. Your mental determination will go soft. They should write textbooks on "why?" but...I'm telling you...when you are at your worst, smile. It seems to trick the body and mind into thinking things can't be THAT bad and you'll find a second, third or fourth wind to make it to that next mile marker.

Ginny Carson said...

Hey Brian - I just found your blog and although I am no beginner (running as a backdrop to my life for about 15 years now), I am in need of some ideas on how to stare down what you call the "pigdog". I just registered this morning for a popular 10K here in Charleston SC - the Cooper River Bridge Run. Last year I finished the race at a respectable 58 minutes - and I was 8 months pregnant at the time!! I had TV news coverage and enjoyed quite a bit of celebrity here in town. Trouble is as the race approaches this year I know I have to smoke that 58 minute finish time. Best ever in this 10K for me is 42 minutes, but I am not going to hit that this year for sure. I am in reasonably good shape, but I have not been running like I usually do and I am worried that I won't rival my pregnant run time like I should... any good ideas on inspiration - fear never lights a fire under my ass - I need something else - something positive maybe.

TunaTacoGrande said...

Ummmm, you ran a 10K at 8 months preggers???

the girl said...

thanks for these! i'm finding myself very surprised to enjoy running (after years of hating it) because i have a motivation: breakdancing! just running for health wasn't enough, but because i want to be strong and have enough stamina to learn breakdancing at 30, running has been the solid thing i know i can do before i hit the floor. my times have been getting longer and longer. i used to barely be able to manage 10 straight mintues, and now i'm up to an hour. it's insane!

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