Can running be taught?

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princessdrop...

Joined: Oct 07
Posts: 74

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Posted: 26 Oct 2007, 08:55
I am 45 and have always been a pretty lousy runner, i get winded and have no stamina. It's surprising 'cause i can stay on an elliptical forever at a decent speed but running is a challenge. Any suggestions as to where to find running "programs" on the internet or do any of you have suggestions as to how to start?
catie b

Joined: Oct 07
Posts: 8

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Posted: 26 Oct 2007, 09:15
I started running about a year and a half ago. I was smoking then and couldn't even run around our block when I started. That was about April. By October I ran my first 5k and had quit smoking. You can do it. I found this site that was very informative.
I know you can do it. Happy Running

http://www.coolrunning.com/engine/2/2_3/181.shtml

Very Happy
bridgets

Joined: Oct 07
Posts: 6

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Posted: 26 Oct 2007, 09:46
I started what i called run-walking (because i could not run the whole time), i would pick spots and tell myself i would run to there, then keep increasing. My brother is a Marine and that is from their fitness program. Before you know it you will be running marathons too! I have been running now for 3 years and i love it but have yet to find a 5k that happens when I am not working!
Lilasmom

Joined: Jul 07
Posts: 28

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Posted: 26 Oct 2007, 09:56
bridgets wrote:
I started what i called run-walking (because i could not run the whole time), i would pick spots and tell myself i would run to there, then keep increasing. My brother is a Marine and that is from their fitness program. Before you know it you will be running marathons too! I have been running now for 3 years and i love it but have yet to find a 5k that happens when I am not working!


I'm not a runner but my husband is a good one. He started years ago just running a little further each time. Now he can run for miles and miles (he has done one marathon).

kristid

Joined: Jul 07
Posts: 2

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Posted: 26 Oct 2007, 21:35
Try doing an online search. I just recently signed up for an organization called "Team in Training" that is in my town. They pair you up into groups with others who have similar goals. Good luck.
CalorieKille...

Joined: Aug 07
Posts: 128

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Posted: 27 Oct 2007, 00:48
I love this post! I've run for 20 years without injury (knock on wood) and I've never found a fitness routine that is as intense, cleansing, and effective. But it's hard. Here are my tried and true tips for beginners--I tried to be thorough but sorry it's so long.

1) Shoes: Running is extremely cheap as exercise goes, EXCEPT that you need to fork over the bucks for shoes. They'll cost you about $100. You MUST get proper shoes. This means going to a dedicated store. There, someone who knows what they're doing watches you walk, and assesses your gait. They'll figure out which way you roll (pronate, supinate) and whether you need built up arches. You'll learn what type of shoes to get, and this is your friend especially as a beginning runner. If you read this and you're still want to get out there in your old, white, heavy-soled tennis shoes or "cross trainers" please just reconsider running for fitness. You'll do yourself no favors unless you wear proper shoes. Here's an article to check out for more detail on this point: http://www.epodiatry.com/running-shoes.htm

2. The 10 Minute Hurdle: Conquer the first 10 minutes, and you've cracked the code! Most people give up running (entirely) as a method of fitness because they've never done it longer than 10 minutes. The problem is, they start running a lot faster than they can sustain. Then, they quickly poop out of breath, cramp, or both. Shortly thereafter, they're doubled-over, gasping, venomously deriding this horrible, painful activity and reaching in that old mental database of excuses why they can't run very far (knee injury, foot pain, swollen hair folicles, what not). Lest this be you, start very SLOW. The trick to get through 10 minutes is simply to jog as slowly as necessary to allow you to keep going for 10 minutes. I don't care if you're jogging so slow you feel ridiculous--trust me--it will work. If you can make it to 10 minutes, something magical happens (you're warmed up) and you'll probably be able to KEEP going longer.

3. Sustaining vs. intervals: It is better to run slow contiguously than to do running/walking intervals. If you can. Sometimes you have to do intervals but if you can try to slow it down and go contiguously you'll be better off for weight loss and for developing your running "legs." You'll be surprised by how fast your running skills improve. In a week you'll notice a definite improvement. In two weeks you'll be able to run further than you ever thought possible (and so on). It is a very quickly developing sport, which is why it is so cool.

4. Breathing Technique: Controlled, continuous breathing is essential. Feel free to make a ton of noise breathing! I breathe IN through my mouth and nose, and out through my nose. This technique helps me focus on breathing, which keeps your heart rate more even and keeps your blood oxygenated enough so you can complete the first 10 minutes and beyond Smile

5. Cramping: To avoid cramps, run in a very controlled fashion--putting your steps down slowly from HEEL to TOE. Just how it sounds, roll your foot from heel to toe each time to take a step. Running on the balls of your feet is a great way to develop your calves <g> but also the most expeditious way to get a horrid cramp. It is a pretty advanced running technique mostly for doing hills and, of course, speed on the flat. Avoid it if you want to avoid cramps. For some people, it is your natural tendency so you might want to think about what you're doing and consciously steer yourself back to "heel to toe" step position as you run. Also, excess arm swinging causes cramps and wastes energy. Try to focus on keeping your arms low and loose at your sides and you'll notice the difference.

6. Clothing: Ahem. If you have any extra weight to lose (which most of us out here do), it is best NOT to wear baggy shorts or pants to run in. I recommend the fitness shorts that are kind of like bicycle shorts (tight around the leg) and if you're self-concious just wear them with a long tshirt or sweatshirt. If you use baggy shorts with any extra weight on your thighs not only will you have the unsightly bunching of your shorts but you will (trust me) get an uncomfortable raw rash in your nether region Smile.

7. Speed, Distance, Duration: In the beginning I recommend focusing on the duration of your runs as the meter for your progress. Try to build up in your first month to be able to run 20 minutes continuously. After you figure out your technique and pace, you can tweak and push your milestones in different directions by adding more speed, distance, or duration.

8. Be safe: If you're going to use music try to run somewhere there are no cars around (like a park trail or something). If you're running around cars, I recommend not using music or keeping it low enough you can hear. Also, if you're running at night use the reflective tape so cars can see you.

9. Indoors vs. Outdoors: Treadmills are great for building skills, confidence, and maintenance purposes. But there is really no comparison to running outside where there are natural slopes, wind resistance, and heightened awareness. Plus, the changing surroundings and visual expanse makes the time whiz by a lot faster than the treadmill. I always get faster results when I get outside. But a treadmill is great too and you can sing at the top of your lungs if you've got one in your living room. I highly recommend it!

10. Music: Lose Yourself by Eminem is a great running song. Music with a lot of intensity and a good beat will help a lot!

Ok, I blasted this post and I know it's too much but I got excited. Maybe it will help one fledgling running and if it does, I've done my job! If anyone has any questionss, ping me over email.

CK
CalorieKiller
Lucybell33

Joined: Sep 07
Posts: 210

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Posted: 30 Oct 2007, 10:52
Wow CK - this is such an inspiring response. I'm almost tempted to give it a go myself, and I LOATH running! Rolling Eyes
My weight-loss journey, so far...
09/07/2007: 210lb - BMI 36.6
20/08/2007: 196lb - BMI 34.2 (1 stone lost)
29/10/2007: 182lb - BMI 31.7 (2 stone lost)
14/01/2008: 168.5 - BMI 29.4 (3 stone lost)
31/03/2008: 151.5 - BMI 26.4 (4 stone lost)
09/06/2008: 139.2 - BMI 24.4 (5 stone lost and goal weight reached!!)
CalorieKille...

Joined: Aug 07
Posts: 128

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Posted: 30 Oct 2007, 12:50
Yes LB, most people I know also LOATHE running so you're not alone. Those first few minutes are a true dedication test. Running is kind of like having a pet cat -- you have to earn the affection. But once you've cultivated the runner within (yes, you'll have to earn it by a couple struggle runs) you might just love it. The results you'll see and runner's high during and several hours after are incomparable. It is worth giving an honest try if you're looking for inexpensive and extremely effective exercise that is totally travel friendly.
CalorieKiller
MAGNETLADY

Joined: Feb 07
Posts: 29

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Posted: 30 Oct 2007, 13:05
WOW !...the respone that CK gave for running... the right way to run...that is..was so good...i had to print it out for friend who ask and no one gives the right answers..are you a trainer? Very Happy way to go and thank you...
CalorieKille...

Joined: Aug 07
Posts: 128

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Posted: 30 Oct 2007, 13:22
Ah, thank you. But I think if I were a trainer I'd not weigh over 200 lbs--lol. I'm just a struggling food addict like everyone else! But one tool I've always considered myself blessed to have is a built-in runner within. I credit my father--who started all 7 of his children running in our formative years. We'd often go in a big group jog (not kidding--around the farm) after dinner. The list I made here is pulled together from my experiences making running more comfortable and effective as an adult. I learned simple tricks and techniques that worked so I'm happy to share them -- they've also helped convert a couple of my skeptical friends to running so I know they work.

Cheers,
CK
CalorieKiller
pjjammy

Joined: Oct 07
Posts: 47

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Posted: 30 Oct 2007, 14:21
Love the CK post to! thanks! I've fallen off of running if favor of hiking, but would like to incorporate both! Anyone want to start a "running group" Smile
MoonLite

Joined: Sep 07
Posts: 360

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Posted: 03 Nov 2007, 15:17
Ooh... years ago I used to love running! To look at me now you wouldn't believe that I used to run cross-country for the county that I grew up in! Rolling Eyes But I did.

That's some great advice though from CK. Just start small... little runs and you will soon find that you will build up your stamina and be able to run further.

I'd love to be able to run again myself... but definitely need to give up the smoking! Although guess that could be quite a good incentive... couldn't it?

Sue εїз

A journey of a thousand miles must begin with a single step. ~ Lao-Tzu

Your visions will become clear only when you look into your heart.
Who looks outside, dreams... who looks inside, awakens. ~ Carl Gustav Jung
huck180

Joined: Nov 07
Posts: 15

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Posted: 12 Nov 2007, 22:18
My best friend (who is a SUPER fit runner) and i have a theory about runners and swimmers. Now, triathaletes are obviously the exception to this rule, but all through college, my best friend would run. she'd run on the treadmill, run on the beach, run through the streets downtown. I have NEVER in my life been a runner. Even playing soccer in high school, i was a TERRIBLE runner. HOWEVER, I always swam. I was on the swim team, did synchronized swimming for 8 years, and played water polo for 4. And bless her heart, my best friend, my favorite cross country runner, couldnt swim 100 yards to save her life. It wasnt that she didnt know how, she just didnt have it in her. Just like i couldnt run an 8 minute mile even if there was a pile of doughnuts made out of money at the end.
I really believe some people are runners and some people are swimmers. I wish i was a runner, i really do. But what i excel at is swimming. And im all for challenging myself, but running is just something i will never have in me like my best friend has in her- Good on you all for making goals and becomming runners. For those like me, good on ya for finding YOUR zen activity.
Juno

Joined: Aug 07
Posts: 168

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Posted: 12 Nov 2007, 22:20
Lol very interesting theory.

I, sadly, am neither a swimmer or a runner, but wierdly I can do the rowing machine for absolutely ages, maybe I am a rower! Very Happy

"Orandum est ut sit mens sana in corpore sano." Juvenal, Satire X
Pking

Joined: Oct 07
Posts: 229

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Posted: 12 Nov 2007, 23:03
Good info on running y'all. Right now I can do 5K. But if you would have asked me to do it back in August I could only do about 5 short blocks and that's it. Ditto on all CK said. If I were to added anything is run even when you don't feel like it. I'm not talking about if you're either sick or having pains. I try to stick to running at least 4 times a week. And then some cycling in between. There are times when after work I'm bushed and don't feel like running. But I still get out there. After a few short minutes after warm-up, I'm like "yeah! I'm sooooo glad I didn't give in." Laughing
"Junk food is one of those phenomenons where it taste good to the tongue, but once it gets in the stomach all hell breaks loose!"
CalorieKille...

Joined: Aug 07
Posts: 128

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Posted: 13 Nov 2007, 01:39
huck180 wrote:
I really believe some people are runners and some people are swimmers.


Well, I must be that wacky exception because I also love swimming! I was actually on a swim and dive team as a teenager and competed in events on both sides. I learned all the strokes and have continued to love to swim all throughout my adult years. But when I moved away from Arizona backyard pools were far less common and I don't "love" using a public pool for a variety of reasons. So now mostly I enjoy swimming in the open ocean, or in Lake Washington or Sammamish where I live.Cycling, however, is NOT my thing so I'd make a crappy triathlete.
CalorieKiller
joycehend

Joined: Jan 08
Posts: 55

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Posted: 09 Jan 2008, 14:17
Sure
evelyn64

Joined: Jan 08
Posts: 520

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Posted: 09 Jan 2008, 15:46
catie b wrote:
I started running about a year and a half ago. I was smoking then and couldn't even run around our block when I started. That was about April. By October I ran my first 5k and had quit smoking. You can do it. I found this site that was very informative.
I know you can do it. Happy Running

http://www.coolrunning.com/engine/2/2_3/181.shtml

Very Happy


You may be an angel from heaven for me today! I have always wanted to run but always felt the goal to be unattainable. After checking out the "Couch-to-5k Running Plan", I actually feel exhilerated at the thought that I could be up to 5k in 9 weeks! My husband is on board to do it with me and, once we get up to speed, we will be able to run as a family with our daughter who is already an established runner. I'm so excited!

IT NEVER GETS EASIER - YOU JUST GET BETTER.






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This is a good starting point, but you really need an exercise plan to maximize the results. Even if it is just walking. Get moving!
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