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Newbie Running Advice Needed

I'm starting a running program and I'm having trouble determining how much is too much for a new runner.

I don't like to push myself very hard, but I know I have to- otherwise I'll just keep sitting on the couch :-) I'm starting off slow and running a little more each day, but I'm wondering about some of the physical things I will experience along the way. I need to know what type of "pains" I can keep running though as well as what I need to watch out for.

Any other tips would be great! Thanks ahead of time!!!!


Wed. Aug 2, 11:16am

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Newbie Running

You shouldn't increase your mileage more than 10 percent a week. You should also only run 2 to 3 times a week and on the off days do some cross training like walking, swimming or weight training. You should expect to be a bit sore- and maybe have a little trouble sitting down/squatting.

Is there a running group in your area? It is alway more motivating to run with a group and often times the leader has training schedules. I did a run/walk program based on Jeff Galloway and really liked it.

Wednesday, August 02, 2006, 11:28 AM

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visit www.coolrunning.com
they're helping me!

Wednesday, August 02, 2006, 11:40 AM

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question for 11:28 poster

Is it a good idea to run through the pain of "trouble sitting down/squating"? If you run one day, weights second day, and have trouble sitting/squating third day, would you take a day off or run? Thanks for the advice.

Wednesday, August 02, 2006, 11:55 AM

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Pay VERY close attention to your form. The bad/good habits you form now will stick with you for years. The coolrunning website is great and should have some excellent pointers for good form.



Wednesday, August 02, 2006, 11:57 AM

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Not the 11:28 poster, but answering the 11:55 question.....

I would run gently until I felt good and warmed up and then would take a long period to stretch well. Then I would run a bit more (still gently) and end on that note. I wouldn't do nothing, but I wouldn't go hard either. Flexibility is key to avoiding injury and protecting your joints.

Wednesday, August 02, 2006, 12:00 PM

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I third the recommendation of CoolRunning.com - here's a link to their Couch-to-5K program that progressively increases your distance/time over 2 months.

Link

Wednesday, August 02, 2006, 12:03 PM

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This is what worked for me

The best thing for me has been to run the first day until i wanted to quit (which could be as little as half a mile), then each day added a certain amount more. So if on day 1 I ran a mile, on day 2 of running I'd aim for 1.25, then the next day I ran I'd do 1.5, and so on, until I got up to my target. And you can totally set your own distances using blocks, telephone poles, whatever works for your level of fitness. You should definitely not overdo it when you start, but I find that the increasing goals help me not just give up when I get uncomfortable either.

If it works better for you, you could also try doing this with time.

Wednesday, August 02, 2006, 3:38 PM

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Form, Form, FORM- can't emphasize that enough. You can eliminate a LOT of pain by maintaining PROPER form. Run with your body out of alignment however, and running can wreak havoc on your body.

Wednesday, August 02, 2006, 7:14 PM

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i do not reccomend running through muscle soreness! if your legs are hurting (usually it's calves or quads for me, occasionally hamstrings) do not run! train upperbody or go for a gentle walk or swim. running will only hurt you more.
while you are in the act of running, you'll feel out of breath and tired legs (obviously). that's ok. it's the other symptoms that you must listen to. chest pains & dizzines are red flags.
i also run only every other day, and never if i'm feeling under the weather. good luck!

Wednesday, August 02, 2006, 9:13 PM

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