Difference between revisions of "Starting to run"

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[[File:Three Runners 5802443 s.jpg|right|thumb|400px|Running with friends.]]
 
[[File:Three Runners 5802443 s.jpg|right|thumb|400px|Running with friends.]]
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Running, like any form of exercise, needs to be started with care. The best approach for many people is to introduce running gradually, using an [[Introduction to Interval Training|Interval Training]]approach of mixing running and walking.
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Running is a great form of exercise, and these guidelines will provide you with the core information to help you to begin running.
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=Introduction=
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=Why run?=
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Not surprisingly, I'm a big fan of running as a way of keeping fit and healthy. But starting to run is not easy, and advice to 'just go out and run' can be counterproductive. Humans are built to run, but there is a level of fitness required before running is practical.
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There are many ways of getting fitter, so why choose running? Running is a simple and cheap sport, requiring nothing more than a pair of shoes and the open road. There are also some other [[Is cycling or running better?| advantages to running over cycling]] as a form of aerobic exercise. As with any exercise there are mental and emotional advantages in addition to the physical benefits. However, I believe that running provides additional scope for relaxation and meditation. It may not seem like it when you first start to run, but as you improve you will reach a point where you can run will less effort and feel like you can run forever. At that point you can find '[[Stillness in Motion]]', where you can relax and think freely.
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=Cautions=
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=Checking with your doctor=
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If you have any concerns about the risks of exercise, talk to your doctor before starting. An annual medical is important for your long term health, so that is a great opportunity to chat to your doctor about your exercise plans.
+
An annual medical checkup is an important part of maintaining your health. For many medical problems, early detection can dramatically improve the outcome and it's wise to have your doctor's approval before starting any training program. However, there is another, more subtle reason for getting an annual checkup. Being healthy, both physically and mentally, has a lot to do with being in control of your life, rather than believing that you are at the mercy of luck or fate. The difference between having control and being subject to external forces is called '[Locus of Control]'. Having an annual medical is an aspect of taking control of your life.  
 
=Beginners Plan=
 
=Beginners Plan=
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This plan is intended to get you to the point where you can run 30 minutes comfortably and effectively.
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I recommend you follow the [[Beginners Running Plan| Beginner's Running Plan]]. This plan gradually takes you from walking 2 miles in 30 minutes to being able to run for 30 minutes continuously.  
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==Baseline fitness==
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=How Often to Run?=
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Before you do any running, you should start by walking. If you are unfit, walking can be sufficient training to raise your fitness level. First, check you can to walk 2 miles in about 30 minutes. This is based on the idea that walking is more efficient than running up to about 13-14 min/mile pace<ref name="Kram-1997"/>. So running slower than 14 min/mile pace is unproductive; you are better off walking. If you can't walk 2 miles in 30 minutes, focus on walking and building up to that pace. You should build up to walking at that pace over a few minutes as a [[Warmup]].
+
I generally recommend running at most 3-4 days per week, which gives your body chance to recover and grow stronger. Running more frequently increases your [[Training Monotony]] level, which reduces your rate of improvement. If you want to train more frequently, I'd suggest [[High Intensity Interval Training]] (see below). You can run less than 3 days a week, but try to build that up over time, as turning your exercise into a habit helps with [[Motivation]]. If you fit your run into your regular routine, you don't have to think about if you'll run or when. Instead it becomes an automatic part of your life. Habits, good and bad, are powerful.  
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==Incremental Run/Walk==
 
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So, once you've reached the point of walking 2 miles in 30 minutes (or verified you can do it), introduce the running gradually. Start off with two one minute runs in the 30 minutes; walk 14, run 1, walk 14, run 1. Try to keep the walking pace around 15 min/mile pace, which is a fast walk. As that ratio of running to walking becomes comfortable, gradually shift from walking to running. Dropping the last minute walk can be hard, and is not critical. You may prefer to extend the time rather than dropping the walk, adding another 15 minute block. If you do extend the time, you should drop back the run/walk ratio, so go from 2x1W:14R to 3x5W:10R, or whatever seems comfortable. Don't forget to do a short [[Warmup]] before the 30 minutes, starting off with a moderate walk and building up to the right pace over a few minutes.  
 
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{| class="wikitable"
 
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!Warmup!!Walk!!Run!!Walk!!Run!!Notes
 
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|5||30||0||||||Baseline 30 min walk
 
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|5||14||1||14||1||
 
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|5||13||2||13||2||
 
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|5||12||3||12||3||
 
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|5||11||4||11||4||
 
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|5||10||5||10||5||
 
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|5||9||6||9||6||
 
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|5||8||7||8||7||
 
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|5||7||8||5||8||Crossover to more running than walking
 
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|5||6||9||6||9||
 
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|5||5||10||5||10||
 
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|5||4||11||4||11||
 
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|5||3||12||3||12||
 
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|5||2||13||2||13||
 
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|5||1||14||1||14||Dropping this last minute of walking can be tricky.
 
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|5||||30||||||
 
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|}
 
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=Alternative Plan=
 
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This plan uses a slightly different mix of running and walking, using 27 minutes total time
 
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{| class="wikitable"
 
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!Warmup!!Walk!!Run!!Walk!!Run!!Walk!!Run!!Total Running
 
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|5||27||||||||||||0
 
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|5||8||1||8||1||8||1||3
 
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|5||7||2||7||2||7||2||6
 
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|5||6||3||6||3||6||3||9
 
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|5||5||4||5||4||5||4||12
 
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|5||4||5||4||5||4||5||15
 
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|5||3||6||3||6||3||6||18
 
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|5||2||7||2||7||2||7||21
 
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|5||1||8||1||8||1||8||24
 
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|5||||||||||||27||27
 
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|-
 
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|}
 
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=Running Pace =
 
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The pace of your running needs to be fast enough to be smooth and efficient. It must be faster than the walking pace, and should be 12:00 min/mile or faster.  However, don't go too fast; it must not be a sprint, or even a hard running pace.
 
 
=Running Form=
 
=Running Form=
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A simple way of learning to run is to stand still, then gradually lean forward until you have to start running to prevent falling over. This will naturally put your weight over the front part of your foot, rather than landing on your heels. This forward lean should come from your whole body leaning forward rather than bending at the waist. Keep your [[Arm Position|arms high]]; your arms should swing naturally as a counterbalance to your running motion. You don't need to consciously drive your arms; just let them move naturally and freely. Don't try to stretch forward with your legs to lengthen your stride, but have your feet land roughly under your hips. Your [[Cadence]] should be high.
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{{Main|Running Form}}
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=Rate of Progress=
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While there is some controversy over the best running form, there are several components that are generally considered worth adopting.
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How fast should you shift from walking to running? Listen to your body; if the level of stress is very low, then shifting to more running is good. Shifting to running more quickly may increase your fitness more rapidly, but it will also increase the possibility of injury. Remember that fatigue is cumulative, and it accumulates over much longer periods that you may expect. The fatigue in your body can be the result of training you did 2-3 weeks ago. That means you can raise your level of exercise dramatically and keep it up for a week or two, then suffer some level of failure. One rule of thumb with marathon training is to only raise your mileage every two weeks. This can also apply to initial running as well; it is better to be cautious. If you have some minor [[Delayed Onset Muscle Soreness]] that's okay, but if it's more than a minor soreness then you should back of your training.
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* '''Cadence'''. The [[Cadence| number of steps you take per minute]] is a key aspect of running form. A good [[Cadence]] will reduce impact, effort and [[Overstriding]] .
−
 
+
* '''Forward Lean'''. A simple way of learning to run is to stand still, then gradually lean forward until you have to start running to prevent falling over. This will naturally put your weight over the front part of your foot, rather than landing on your heels. This forward lean should come from your whole body leaning forward rather than bending at the waist.  
−
=How Often to Run?=
+
* '''Arm Position'''. Your [[Arm Position]] should be high, with your hands near the bottom of pectoral [[Muscle]]. The movement of your arms acts as a counterbalance to your running motion and you don't need to drive with your arms. Instead they should move naturally and freely.
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How often should you run? Is you may know from previous posts, I am a believer in 'less is more', recommending running four days per week. A lot will depend on your fitness level however. If you are reasonably fit and just adjusting to running, you may need to run more days per week, as the stress is not sufficient to require 48 hours recovery. Overall though, I would suggest you are better off running 3 to 4 days/week and raising the intensity of the runs rather than running more days.
+
* '''Run Tall'''. You should run with a relaxed, but straight back. Avoid hunching over.
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=Running with others?=
+
* '''Avoid [[Overstriding]]'''. Don't try to stretch forward with your legs to lengthen your stride, but have your feet land roughly under your hips. A good cadence will naturally help with this.
−
Starting to run with someone else can make a big difference to your [[Motivation]]. However, remember that their level of fitness and their rate of progress might be quite different to yours.  
+
* '''Foot Strike'''. Don't worry too much about how your [[Foot Strike| foot lands]]; just do what comes naturally. The only caveat is if you have problems with your calf and you're running on the balls of your feet without your heel touching the ground. In that situation you may want to modify your form slightly to allow your heel to land and take your weight during the stance phase of running.  
−
=Starting to run if you're already fit=
+
=Running and Obesity=
 +
Running creates stresses that are proportional to your weight. If you are too heavy then running may put more stress on your lower body than it can cope with, causing an injury. I suspect that being able to walk 2 miles in 30 minutes will be indicative of a body that can begin to run, but I could be wrong. If you are significantly overweight, you may be better off focusing on walking and [[Weight Loss]] before you start running. Including a little [[High Intensity Interval Training]] may be effective in improving weight loss.
 +
=Running with Others=
 +
Starting to run with someone else can make a big difference to your [[Motivation]]. However, remember that their level of fitness and their rate of progress might be quite different to yours. Try to find a group of people with similar goals and who are supportive. [[Training Log Comparison| Online communities]] can also provide motivation and support.  
 +
=Starting to Run If You're Already Fit=
 
What if you are not a runner, but quite fit? I would suggest that you start with the run/walk approach anyway. Your fitness should allow you to progress up the scale to 30 minutes of running quite quickly, while reducing the risk of injury.  
 
What if you are not a runner, but quite fit? I would suggest that you start with the run/walk approach anyway. Your fitness should allow you to progress up the scale to 30 minutes of running quite quickly, while reducing the risk of injury.  
−
=Running and Obesity=
+
=High Intensity Interval Training=
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Running puts stress on the body, and if you are too overweight, your body may not cope well with this additional stress. I suspect that being able to walk 2 miles in 30 minutes will be indicative of a body that can begin to run, but I could be wrong. If you are significantly overweight, you may be better off focusing on walking and weight loss before you start running.
+
{{Main|High Intensity Interval Training}}
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=Comparison with Couch to 5K=
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High Intensity Interval Training (HIIT) is short bursts of high intensity exercise separated by periods of recovery. If you are just starting to run and want to speed up your improvement or want to lose weight, then HIIT may help. For beginners, HIIT should be performed on a stationary exercise bike rather than running. Do a [[Warmup]] and then do repeats of 30 seconds of high intensity followed by about 4 minutes of easy cycling. Start off with the high intensity being comfortably hard and work up over a number of sessions to an all-out intensity. Likewise start off with 2-3 repeats and build up over time to 4-6 repeats. I would recommend running 3-4 times per week with 1-3 HIIT sessions per week interspersed with the running.  
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Another popular and successful program for starting to run is the '[http://www.coolrunning.com/engine/2/2_3/181.shtml Couch to 5K]' program. The Couch to 5K has worked for many people, and uses a similar approach to mine, using interval training to incrementally move from walking to running. The big advantage of couch to 5K is the level of support for the program, with organized groups, applications, forums, etc., to help a new runner. However, there are some caveats to the program, which is why I use an alternative approach:
+
=Breathing=
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* Couch to 5K does not have any baseline fitness requirements. While I'd like to say that anyone can start to run, I think that for some people it is better to 'learn to walk before you can run'.
+
{{Main|Breathing}}
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* The rate of progression for Couch to 5K is fixed at 8 weeks, which may be way too short for some people and too long for others.  
+
When you first start to run, your fitness may be low enough that your easy running pace is anaerobic. This will mean that you can't run for long without feeling like you can't breathe enough and your lungs "burn". Don't worry about this, but use the run/walk approach to improve your fitness. Take a walking break if you feel unable to breathe enough, and over time your fitness will improve. You will notice as your fitness improves that your breathing become easier, reaching the point where you can talk in brief bursts of words, then to the point where you can chat normally. The key advice on breathing is don't force or attempt to modify your breathing, but do what comes naturally.  
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* The Couch to 5K program uses time or distance, which can cause confusion. I believe that for most beginners, focusing on time rather than distance is more effective.
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=Massage=
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* After week 6 the Couch to 5K moves from interval training to pure running, incrementally building up the distance.  
+
{{Main|Massage}}
−
=References=
+
Massage can help keep your muscles functioning well and feeling good. While a professional massage is great, it's an expensive option to have frequently. I've found that a few minutes a day with [[The Stick]] can work wonders, as can time on the [[Foam Roller]]. Both are reasonably cheap and remarkably effective.  
−
<references>
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=Shoes=
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<ref name="Kram-1997">R. Kram, A. Domingo, DP. Ferris, DP. Ferris, Effect of reduced gravity on the preferred walk-run transition speed., J Exp Biol, volume 200, issue Pt 4, pages 821-6, Feb 1997, PMID [http://www.ncbi.nlm.nih.gov/pubmed/9076966 9076966]</ref>
+
{{Main|Shoes}}
−
</references>
+
The choice of running shoe is rather less important for someone beginning to run than you might expect. You can choose to run barefoot, a practice which is gathering wider support. If you do choose to wear shoes, it's important that they fit well and are comfortable. Many running shoes tend to be a little small for the forefoot and toes, and are not shaped like your foot, so make sure your toes have room to move.  
 +
=Pain When Running=
 +
While running can involve some discomfort at first, it should not be painful. If you have pain in your feet, legs, knees, hips, etc., then something is wrong. The simplest approach is to get an experienced runner to look at your [[Running Form]] and see if they can spot the problem.

Latest revision as of 17:10, 16 April 2013

Running with friends.

Running is a great form of exercise, and these guidelines will provide you with the core information to help you to begin running.

1 Why run?

There are many ways of getting fitter, so why choose running? Running is a simple and cheap sport, requiring nothing more than a pair of shoes and the open road. There are also some other advantages to running over cycling as a form of aerobic exercise. As with any exercise there are mental and emotional advantages in addition to the physical benefits. However, I believe that running provides additional scope for relaxation and meditation. It may not seem like it when you first start to run, but as you improve you will reach a point where you can run will less effort and feel like you can run forever. At that point you can find 'Stillness in Motion', where you can relax and think freely.

2 Checking with your doctor

An annual medical checkup is an important part of maintaining your health. For many medical problems, early detection can dramatically improve the outcome and it's wise to have your doctor's approval before starting any training program. However, there is another, more subtle reason for getting an annual checkup. Being healthy, both physically and mentally, has a lot to do with being in control of your life, rather than believing that you are at the mercy of luck or fate. The difference between having control and being subject to external forces is called '[Locus of Control]'. Having an annual medical is an aspect of taking control of your life.

3 Beginners Plan

I recommend you follow the Beginner's Running Plan. This plan gradually takes you from walking 2 miles in 30 minutes to being able to run for 30 minutes continuously.

4 How Often to Run?

I generally recommend running at most 3-4 days per week, which gives your body chance to recover and grow stronger. Running more frequently increases your Training Monotony level, which reduces your rate of improvement. If you want to train more frequently, I'd suggest High Intensity Interval Training (see below). You can run less than 3 days a week, but try to build that up over time, as turning your exercise into a habit helps with Motivation. If you fit your run into your regular routine, you don't have to think about if you'll run or when. Instead it becomes an automatic part of your life. Habits, good and bad, are powerful.

5 Running Form

Main article: Running Form

While there is some controversy over the best running form, there are several components that are generally considered worth adopting.

  • Cadence. The number of steps you take per minute is a key aspect of running form. A good Cadence will reduce impact, effort and Overstriding .
  • Forward Lean. A simple way of learning to run is to stand still, then gradually lean forward until you have to start running to prevent falling over. This will naturally put your weight over the front part of your foot, rather than landing on your heels. This forward lean should come from your whole body leaning forward rather than bending at the waist.
  • Arm Position. Your Arm Position should be high, with your hands near the bottom of pectoral Muscle. The movement of your arms acts as a counterbalance to your running motion and you don't need to drive with your arms. Instead they should move naturally and freely.
  • Run Tall. You should run with a relaxed, but straight back. Avoid hunching over.
  • Avoid Overstriding. Don't try to stretch forward with your legs to lengthen your stride, but have your feet land roughly under your hips. A good cadence will naturally help with this.
  • Foot Strike. Don't worry too much about how your foot lands; just do what comes naturally. The only caveat is if you have problems with your calf and you're running on the balls of your feet without your heel touching the ground. In that situation you may want to modify your form slightly to allow your heel to land and take your weight during the stance phase of running.

6 Running and Obesity

Running creates stresses that are proportional to your weight. If you are too heavy then running may put more stress on your lower body than it can cope with, causing an injury. I suspect that being able to walk 2 miles in 30 minutes will be indicative of a body that can begin to run, but I could be wrong. If you are significantly overweight, you may be better off focusing on walking and Weight Loss before you start running. Including a little High Intensity Interval Training may be effective in improving weight loss.

7 Running with Others

Starting to run with someone else can make a big difference to your Motivation. However, remember that their level of fitness and their rate of progress might be quite different to yours. Try to find a group of people with similar goals and who are supportive. Online communities can also provide motivation and support.

8 Starting to Run If You're Already Fit

What if you are not a runner, but quite fit? I would suggest that you start with the run/walk approach anyway. Your fitness should allow you to progress up the scale to 30 minutes of running quite quickly, while reducing the risk of injury.

9 High Intensity Interval Training

Main article: High Intensity Interval Training

High Intensity Interval Training (HIIT) is short bursts of high intensity exercise separated by periods of recovery. If you are just starting to run and want to speed up your improvement or want to lose weight, then HIIT may help. For beginners, HIIT should be performed on a stationary exercise bike rather than running. Do a Warmup and then do repeats of 30 seconds of high intensity followed by about 4 minutes of easy cycling. Start off with the high intensity being comfortably hard and work up over a number of sessions to an all-out intensity. Likewise start off with 2-3 repeats and build up over time to 4-6 repeats. I would recommend running 3-4 times per week with 1-3 HIIT sessions per week interspersed with the running.

10 Breathing

Main article: Breathing

When you first start to run, your fitness may be low enough that your easy running pace is anaerobic. This will mean that you can't run for long without feeling like you can't breathe enough and your lungs "burn". Don't worry about this, but use the run/walk approach to improve your fitness. Take a walking break if you feel unable to breathe enough, and over time your fitness will improve. You will notice as your fitness improves that your breathing become easier, reaching the point where you can talk in brief bursts of words, then to the point where you can chat normally. The key advice on breathing is don't force or attempt to modify your breathing, but do what comes naturally.

11 Massage

Main article: Massage

Massage can help keep your muscles functioning well and feeling good. While a professional massage is great, it's an expensive option to have frequently. I've found that a few minutes a day with The Stick can work wonders, as can time on the Foam Roller. Both are reasonably cheap and remarkably effective.

12 Shoes

Main article: Shoes

The choice of running shoe is rather less important for someone beginning to run than you might expect. You can choose to run barefoot, a practice which is gathering wider support. If you do choose to wear shoes, it's important that they fit well and are comfortable. Many running shoes tend to be a little small for the forefoot and toes, and are not shaped like your foot, so make sure your toes have room to move.

13 Pain When Running

While running can involve some discomfort at first, it should not be painful. If you have pain in your feet, legs, knees, hips, etc., then something is wrong. The simplest approach is to get an experienced runner to look at your Running Form and see if they can spot the problem.

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