Started running

My 11 year old and I are doing the Couch to 5K and it has been fun so far. the workout is interval based so you do not feel like complete crap at the end but it does work.

+1 to what wbjones says, especially his third point. The myth that the Nike style "high-heel" running shoe is better has become dogma in the running world. What those shoes do to your feet, legs, hips, etc. is similar to what the stance people are doing to their cars' suspensions. They're making them do things they weren't originally supposed to do and moving parts get overstressed and fail. Read "Born to Run," by Christopher McDougall, and consider looking into a zero-drop running shoe, for a more natural running form, the way our bodies evolved to run. Your calves will hate you for a few weeks, but it will be worth it once they get used to being used like they evolved to be used. Like wbjones, I ran in high school on flats with spikes, which were basically the same as many of the current minimalist shoes. A few years ago, after years of running on expensive "control" running shoes, I had knee problems, shin splints, and severe plantar fasciitis to the point where I could barely walk. The podiatrist sold me some $300 orthotic inserts, which actually made things worse. I started going around the house barefoot and found my feet felt better. I switched to a zero-drop shoe for everyday wear, and the shin splints were gone in a week and the fasciitis was gone in 3 weeks. I average almost 40 miles/week, now, and the only injuries I've had since were a broken foot (result of almost getting hit by an shiny happy person in minivan running off the road while talking on her cell phone) and a twisted knee while running on a treadmill last winter. For road running, I use a shoe with a little padding, to absorb some of the shock, but on trails or packed gravel I wear a minimalist shoe.

I've tried Chi running. Didn't do much for me, but once I switched to a zero-drop shoe, my form naturally fell into something similar to the form they're trying to get you to use.

Like everyone else is saying, listen to your body, obey the pain, don't run yourself into the ground trying to meet some tough goal you've set for yourself, just get out there and have fun.

Hey Ben,

Yeah it's all in the same idea. Fluid motions and low strain. I definitely don't get into all of the spiritual teachings but I do feel I'm much more of a glider than before and my times have dropped while feeling fresher at the end of the 10-20 mile runs.

I'm 6'1 and 215. Definitely more of a linebacker than most runners. I take up a lot of real estate on the starting line. My only injury was me being stupid and rolling my ankle bad playing with my nephews and the doctors when in and cleaned up an injury from a racing wreck years ago in my ankle. I had calcium build-up in my joint.

Plus a few for the couch to 5k plan. Might seem easy/waste of time but it really helped me get things rolling after trying to start too long and hard at first.

BenB wrote: Read "Born to Run," by Christopher McDougall, and consider looking into a zero-drop running shoe, for a more natural running form, the way our bodies evolved to run.

read this: http://strengthrunning.com/2010/05/born-to-run-chris-mcdougall-ultra-runner/

A lot of people have gotten hurt by cherry picking statements from that book.

The primary maker of "barefoot" running shoes (Vibram) got their ass handed to them for making false claims about preventing injury and settled by writing a huge check and refunding $94 a pair for anyone who wanted out.

I can't find evidence of a single elite runner who won a major in a "barefoot" style shoe. There may have been one - but it's an exception if it exists. They wear Nike flyweights or similar and all are in a padded shoe. A lot of them do do some training barefoot. Like I might jump rope to help with cardio conditioning or do crunches to help my core. On race day - I put on traditional lightweight running shoes and run.

It is one exercise in a suite of things you can do to help your running performance and stride but it is not a bright idea to just accept that you should take your unconditioned ass off the couch, whip off your shoes and run. Unless you like limping. It isn't what the author of the book intended either - the whole barefoot craze is because of poor reading comprehension and some marketing folks at shoe companies looking to score a new market.

EDIT: Not picking on the quoted person - the book is excellent but the key take-away should not be "lose the shoes" it should be that there are many factors to help reduce injury and gain performance and some regimen including ALL of them in a balanced way is the "right" approach.

and to emphasize … I wasn't suggesting that anyone run barefooted … all I'm suggesting is that most of us would be better off is we ran with forefoot/midfoot strike as opposed to heel strike

companies have come up with shoes that promote the runner landing on the front half of their foot … those haven't reached as many folk as the thickly padded heel running shoes

but for me, logic dictates that using the achilles tendon to absorb most of the shock as opposed to asking the knee to do so, just makes sense … especially since all the elite runners I've ever seen run this way

I don't mean to claim that by running this way that I, or anyone else will suddenly become an elite runner by changing … but I do think that my "career" would have lasted more than 25 yrs if I hadn't bought into the "new" running style

bare foot … no, heel first … no

forefoot/mid-foot …. yes

In reply to wbjones:

I've run with the 5 finger shoes- they are not that bad, actually. The biggest problem is that my feet had a tough time dealing with the friction- so one needs to build some toleance in the skin.

On the flip side to that- I had some shoes that after 3 miles REALLY hurt the balls of my feet- the cushion gave so much that it created a lot of surface friction that was very painful.

Getting the right shoes is hard.

Giant Purple Snorklewacker wrote: I can't find evidence of a single elite runner who won a major in a "barefoot" style shoe. There may have been one - but it's an exception if it exists. They wear Nike flyweights or similar and all are in a padded shoe. A lot of them do do some training barefoot. Like I might jump rope to help with cardio conditioning or do crunches to help my core. On race day - I put on traditional lightweight running shoes and run.

good point. Racing flats are different than most of than the "barefoot" shoes out there. Similar in many respects, but different. Last 5K I did, I saw some guy in little leather running sandals.. Sure he was faster than me.. but weird..

alfadriver wrote: In reply to wbjones: I've run with the 5 finger shoes- they are not that bad, actually. The biggest problem is that my feet had a tough time dealing with the friction- so one needs to build some toleance in the skin. On the flip side to that- I had some shoes that after 3 miles REALLY hurt the balls of my feet- the cushion gave so much that it created a lot of surface friction that was very painful. Getting the right shoes is hard.

good point … with running shoes, there's really not the ONE SHOE for everyone … I have extremely narrow feet (rt foot measures a A and the left foot measures a AA ) so I'm pretty much locked in to New Balance … but there's no guarantee that all their shoes will fit me well

best suggestion is to go to a good running store and have some of the experts help wight the selection

for apps check out couch-to-5k there are a ton of em so look though em to see what you like... if/when I get back to running I'll start off with em... some will track all your info via GPS, they start with a run/walk combo but keep you moving trying to not get in over your head too quickly.

as it stands with my weight and leg-length-discrepancy (ie one leg being longer then the other) my body protests running in short order... in the mean time I stick to cycling and weights... plan to toss in some swimming here at some point... I figured as long as I've got cycling and swimming under the belt I should prob consider a sprint Tri or something so I know running will be included down the road.

I'll just leave this here: http://en.wikipedia.org/wiki/Jim_Fixx

and your point is ?

He would have died of a heart attack sooner if he hadn't taken up running?

Nothing like dropping dead from a massive jammer when you're out jogging.

Exercise is bad for you.

as I remember it (read the book YEARS ago) … the articles after his death claimed that he had an extreme "hatred" and distrust for doctors. reason … they didn't save his father, and he had refused to have anything to do with doctors ever since … detection and surgery would probably have saved his life

Trans_Maro wrote: Exercise is bad for you.

There are easier ways to get washboard abs for sure.

Trans_Maro wrote: Nothing like dropping dead from a massive jammer when you're out jogging. Exercise is bad for you.

If you want to spin like that, cool.

But my family has a history of diabetes, two aunts and one uncle didn't make it to 60 due to related items. So I'll take the risk with exercise.

After two weeks of running im thinking bout starting to ride my bike for cardio lol

Silverbrick27 wrote: After two weeks of running im thinking bout starting to ride my bike for cardio lol

I'm an avid cyclist who cross-trains with running. Hell, lately, I've been doing a ride and then a run afterwards (brick training).

Your body will get used to the impact eventually. It took me a few months to not feel wrecked after my normal 9:50 min/mi 5k loop around my neighborhood. I'm finally good with it.

I can't stress easing into it enough. I also do a walk warmup and cooldown and then stretch and foam roll my IT bands and quads afterwards. So far, no injuries.

That said, I'd never discourage you from getting a bike. Bikes are much cooler gear.

gamby wrote:

Silverbrick27 wrote: After two weeks of running im thinking bout starting to ride my bike for cardio lol

I'm an avid cyclist who cross-trains with running. Hell, lately, I've been doing a ride and then a run afterwards (brick training). Your body will get used to the impact eventually. It took me a few months to not feel wrecked after my normal 9:50 min/mi 5k loop around my neighborhood. I'm finally good with it. I can't stress easing into it enough. I also do a walk warmup and cooldown and then stretch and foam roll my IT bands and quads afterwards. So far, no injuries. That said, I'd never discourage you from getting a bike. Bikes are much cooler gear.

I started riding a bike again man more enjoyable.

I do both. I switch it up to reduce impact. I've got a good road bike and good running gear. I do 3 days a week of each. It's a good change of pace workout and keeps the pain down. I can only take so much running in the heat of the Texas summer. Now if I could only swim worth a damn. haha