The official running thread™

One of the first things is to get the correct shoes. If you don't this can lead to injuries. As a new runner the best thing to do is go to a runners clinic or a running shop. Here they will gauge your steps, the way you walk, the way you put your foot down, with this they will provide you with the correct shoes that has support where needed.
 
i have a fairly nice set of new balance that i had for a while, will upgrade them as i get more into it, for now i think they provide good support and comfort.
 
Zuner said:
I don't see the logic in this, what does it matter if they're sprinting? There are fast runners and slow runners. Parkrun is great because it caters for both with no judgement.
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I gave my reason why it isn't for me. Don't let it bother you.

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In my mind those three guys sprinting at the front, can't compete at club level, so try to show off at a casual park run.
 
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Start by jogging and walking when necessary - rather walk on the downhills and run on the uphills.

Set a goal, ideally a 10km race in the next 6-12 months.

If you plan to run 3 times a week, don't skip, even if you need to reduce the distance, don't skip a day.

Get a pair of decent shoes, personally, don't focus too much on the type - Nike Pegasus or Asics Nimbus range for example are really good (always buy one size bigger to avoid your toes hammering into the front of the shoe).

I personally don't do park-runs or group runs as I find it too constrictive - if you can master running on your own, the occasional group runs are just a bonus. It teaches you self discipline.
 
Small tip from me in addition to the other great advice:
Don't overdress, by which I mean wear sweatpants and hoodies. There is no worse running feeling that being too hot and your sweat having nowhere to go :sick:. Sucks the enjoyment right out of it. So rock the shorts and wifebeater unless it is super cold and you will be more likely to enjoy it and thus keep at it.

Bonus tip:
Run at any time of day. Don't get locked into being fixed on anything. If you can be flexible you are more likely to get foots to the floor.
 
How to enjoy running.
Take it SLOW. You should be able to hold a conversation while running. If you can't slow right down.
Get a heart rate monitor and look up the magic 180 rule.
 
themba990 said:
How to enjoy running.
Take it SLOW. You should be able to hold a conversation while running. If you can't slow right down.
Get a heart rate monitor and look up the magic 180 rule.
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Agreed.

If you finish a run and feel like you never want to run again, then you pushed too hard - of coarse you need to push the limit, but take it easy, its a long term process.

Another tip I have is to always take your running kit when you go on holiday, no better way to explore the area and to get in some exercise - I have ran all over Europe and SA without having to pay big bucks for those exclusive marathon entries (a bit of cash in your pocket to buy some drinks along the run)
 
Steamy Tom said:
i have a lab and a bull terrier, the lab can jog ok, the bull terrier runs 120km/hr :D
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My BC only has one speed also :-)

He is great though: sets a good pace and because he can run for hours it pushes me to go further.

Also seriously protective so no-one gives me grief either which is a nice bonus.
 
Lots of good tips in the thread, I used to be a serious runner but now I'm just a fun runner. Parkrun is great because you can access your running record and you can see if you are making progress or not.
 
OCP said:
My BC only has one speed also :)

He is great though: sets a good pace and because he can run for hours it pushes me to go further.

Also seriously protective so no-one gives me grief either which is a nice bonus.
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I love running with my dogs. BC and JRT BUT only downside is they can cause serious injury on longer runs for example 10Km they can slighly mess up your gait/stride. We now have a bg garden and they run around enough there but in the past they often got me injured from pulling oddly occasionaly.
 
Like some others have mentioned, start using a couch to 5k programme. This app is great:
iOS
Android

There is also a follow on programme to go from 5k to 10k.
 
The next thing you need to decide is what are your goals. Here were some of mine.

1. 35 -> 30 ->25 ->20 minute 5KM I managed to hit all to the point of a 22 min 5 km.
2. 1 hour 10km

Another thing is how far do you want to go?
My max im aiming at is 21km races. This means that 5/10/15/20km runs are part of the regiman. I will never go beyond this as those distances are not for me. Decide this upfront and train accordinly. 21km vs marathons are very different things. I know its early days but somethign to think about.

21km fits into my lifestly 42km doesnt
 
Snyper564 said:
21km fits into my lifestly 42km doesnt
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That's what everyone says...

Endurance sports are in themselves addictive, that feeling of always running a bit further, achieving a bit more.

I said no more than 10km, then one day I found myself all the way in Durban having ran from Pietermaritzburg..
 
The_MAC said:
That's what everyone says...

Endurance sports are in themselves addictive, that feeling of always running a bit further, achieving a bit more.

I said no more than 10km, then one day I found myself all the way in Durban having ran from Pietermaritzburg..
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Haha thats what got me hooked. Once you get through the first month of hell your body starts getting accustomed to the "RUN". Then you actually get into the space of loving running!

I just cannot do those distances I do understand the appeal etc. Its jsut not for me :)
 
Snyper564 said:
Haha thats what got me hooked. Once you get through the first month of hell your body starts getting accustomed to the "RUN". Then you actually get into the space of loving running!

I just cannot do those distances I do understand the appeal etc. Its jsut not for me :)
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In all fairness, I ran it once and thats a tick on my list, I now only do 21km - that allows me to be back home for breakfast.

When I skip 1-2 weeks of running due to sickness or some other obligations, I am miserable as F
 
Steamy Tom said:
i have a fairly nice set of new balance that i had for a while, will upgrade them as i get more into it, for now i think they provide good support and comfort.
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Running shoes are extremely important. If you have had them for a while, but have been walking around in them, they will still get worn. I have massive hip flexor issues, and had constant running injuries until I got the correct shoes. Hokas work best for me, but it's completely personal.

Here are some of my tips:
  1. Hills and sprint intervals work. Hills are great for glute and calf strengthening. Vary your terrain.
  2. Don't run on the shoulder of the road if you are susceptible to injuries. The shoulder is not 100% flat, so it may injure you over a long period of time.
  3. Add a 2% incline on the treadmill to simulate street running.
  4. Running is ****. You will hate it until you love it. You can only start love running when you do it a lot more.
  5. Don't always go hard. Those long slow runs are just important as the hard days.
  6. If you are going to do trail runs, get the correct shoe. You don't want to twist your ankle and a long recovery time, or cause some type of long term damage. Train on trail runs if you are going to do a trail race.
  7. Join a running club if you are going to enter races.
  8. Foam roll. Learn how to do it properly and get in the habit. Don't roll directly on the spine no matter what anyone says. That's bad.
  9. Don't neglect strength exercises. Do 2 x 20 minute strength sessions per week targeted to runners. Core strength is very important. Sit ups are ****. Learn to plank and learn variations of the plank. The biggest pifall for new runners is glute weakness because we are not supposed to sit for so long every day. Work that butt! Squats are great for this. And you will build a nice booty too.
  10. Don't run through niggles. It should hurt your lungs and the muscles you use for running. But if you are getting pain in other areas (like your knee or shins), rest and heal up before you carry on training.
 
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Snyper564 said:
TLDR. My tips coming from someone who never ran a day in their life to 40-60km a week in 5-6 months.

1. Get decent shoes, I would say try Asics atleast, new balance/Nike/Puma/Addidas are decent but you want to try get proper running shoes if you want to take this a bit more seriosuly. Other options are Brookes and Saucony. Remember you rrunning kit is limited not like cylcing so spend more on shoes if you have strange feet issues like I do go to a foot DR and get them to recomend the righ SHOE and SIZE.
2. Get a nice couch to 5km running program, this is a great starting point.
3. DO NOT DO TO MUCH TOO SOON.
4. incase you missed point 3 DO NOT DO TO MUCH TOO SOON. This can mess you up big time thats why I recommend couch to 5km.
5. Get decent running clothes. MR price sprot is more than suffient here. You want proper technical tshirts and shorts. The shorts are R100-R150 shirts are R100-R150 as well. Nothing more needed here for now. I wont really upgrade these. This makes a world of difference to whick sweat etc away.
6. Warm up - Cool down and get a foam roller. Cheap one for R150 at dischem is more than sufficient. Youtube how they work will help you get through a lot of muscle pains.
7. Drink enough water during the day, during the run. When you take this more seriosuly you will get to the point of eating to run properly.
8. You can get a running/gps watch if you want this motivated me at first. I am still using my tomtom multisport. You can pick these up for a steal on OLX if you go secondhand.
9. Lastly, remember a bad run is better than no run. Keep up the effort your body is an ever evolving machine that will adapt to the new effort you are putting in.

All the best. Running has changed both my and my wife's lives for the better.

I supplement the running with gym but you dont have to my OCD personality would make me broke if I took up cyclcling so running is perfect for me.
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Good tips.
Also, for me anyway, I need to run at least twice a week to keep at it.
 
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