I just started running...tips?
445644
That's great that you are starting to run. Yes, Runners do have very lean bodies. Running is one of the few activities that you can carry on with almost your entire life, and its great with a partner but you don't need one. \n\nFirst off make sure you stretch before AND after your walks/runs.\n\nUse a decent pair of athletic shoes. Someone above mentioned that Nike and Adidas aren't good options. I run competitively  and Adidas makes a great shoe for people who tend to roll their foot to the side (over-pronator). Nike works well if you have a narrow foot. Brooks, Asics are some of the better brands. Anyways its not so much the brand but what kind of shoe works best for your foot and running style. If you have the money its a good idea to go to a store just for running shoes and have a sales person watch how you run and help you pick out a shoe that's best for you. Its good if they can see your old shoe too - so that they know what parts you wear out first. If you don't have the money for a pricey shoe go to one of those stores and just take the name down of the shoes they recommend and try to get them cheaper off eBay or at a discount store. \n\nIt takes a while to build up to a level where you can maintain a constant pace for the length of your run. I've heard a lot of people have success with a RUN/WALK program.\n\nExample: http://www.targetshooting.ca/reframerize.cfm?redirect=http://www.targetshooting.ca/train_running.htm\n\nBasically you work on building up the distance you walk. And then ease into running. Also with a weekly plan like the one above you know when to look for results and don't get down when you can't run fast right off the bat. This will you feel less out of breath.\n\nOne of the people above said not to breathe out of your mouth. That's the oddest thing I've ever heard. You breathe in through your nose and out through your mouth. Don't worry about getting dehydrated. Just make sure you drink water constantly during the day. Keep a water bottle around. \n\nThe clomping thing will get better with time. I still struggle with it and have been running for 16 years. Try to push off from the ball of your foot  - its just after your big toe and before your arch. That will give you a less clopping style to running. \n\nIf you do twist or pull something on a run make sure to ice it when you get home. But not for any more than 20 minutes at a time. The gel packs at pharmacy's work great. \n\nBest of luck with getting fit!
905266
I'll float a few answers for you.\n\n1. Some say breathe through your nose, and out through your mouth.  I say, just breathe.  Don't worry about this.  Your breathing efficiency will improve in time, becoming less labored.\n\n2. Consider warming up BEFORE stretching.  Stretching cold muscles can lead to injuries.  \n\n2A. Sore ankles can be a symptom of simply starting to run long distance.  You take a lot of pounding.  Try to stay off of concrete.  It's the worst surface for impact.  Asphalt is slightly better, but try for a smooth dirt trail, or grass -- something that gives a little.  Shoes do matter, a lot.  Spend the time to find a running store and have them fit you properly.  If you pronate, supinate, or are a neutral striker, it makes all the difference in the type of shoe (stability control for example).  All shoes are NOT alike.\nIf the ankle problem persists, see your doctor and or an orthopedic professional.  Early treatment/prevention is the key.\n\n3. Go to your local running store for programs.  They will have local club information, local race information, and are a wealth of knowledge about cool places to run, etc.\n\nYou might also consider Team in Training, if you want to train and support blood cancer research.  It's a great team concept with a worthy cause.
970294
You should stretch, so you don't get sore from running, and get good sleep.  Trust me.  I take track.  Maybe in the morning before track drink an energy drink, but a light one, because you don't want to get sick or get a cramp.  Make sure you wear deodorant!! l0l
412256
you need to be really fit (have a good stamina) coz u ned to run for like 90 mins straight so anything that imporves ur stamina. cross country, sprinting, gym
921156
Coming from someone in the Army whose weakness is running as well, I can suggest a few things that have helped me to bring down my run time.  Obviously the only way you can get better at something is to practice it over and over again.  I found a couple of things that have helped me bring down my run time.  I would usually break up the week and plan on doing a longer run one day (say 3-5 miles in the beginning).  Another day I would run two miles on a track to warm up and then run what is called a fartlek run.  See the link and search for the description.  The third day I would do something like an interval run.  Again, see the description in the FM.  The biggest thing I think is to also give your legs a day off in between.  Running heavy every other day seems to work well from my perspective.  The only other suggestion I have is for you to find someone who runs a little bit faster than you and run with them on a constant basis.  If you have someone to keep up with, it will make you run faster.  If you have any other questions, feel free to e-mail me.
388049
I definitely know how this feels. I've alwasy been on the heavy side, but since I'm in high school I joined track and field....\n\nAll I can say is push yourself and you will feel great. One word can solve a lot... JOG!! It's obvious what a jog is but it's slow, and the point of it is to push yourself a bit forward with the ball of your foot rather than running really hard slamming your feet on the ground. Whatever excersize you do, a half mile of jogging (two laps around a track; 800 meters) makes a great warm-up (sounds tough, but after getting used to it it's great). Do some stretching and then try sprinting a little, then more jogging.... walking in between is okay, just don't stop moving the whole time you are working out, unless you are taking a much needed break. Oh and always stay hydrated!! It lubricates your joints to help you stay moving.\n\nHope I helped. :)\n\nps. Never run in shoes that have a sole that goes in a straight line... always run in sneakers with a sole that is shaped for your heels. Running in Chuck Taylors is what makes my ankles hurt like that.
203757
Hey! I am in track as well. Sure, I am kinda fast...but not super fast. \nIf I were you I would stay after practice and do more running. Be sure to drink lots of aqua as well! Even if your sides hurt keep running. That way you will build endurance. \nI sure hope you improve.
713100
You usually have to work up to the distance, though I suppose (not meaning to be discouraging) that some people - especially those who have been active with similar physical activities can do that the first time they try.\n\nI started running routinely at age 13 (though have alot of natural ability - always won the 600 yard run in grade school for the President's Physical Fitness Award) because I went out for track (actually wanted to play baseball, but didn't make the 7th-9th grade team as a 7th grader, so ran the mile on the track team instead and never looked back). That is what got me running as a teen and I went further and faster as I trained. I did not end up being spectacular, but it is a habit that is still with me to this day - went out for a brisk mile & a half today. I mention this so you know that though I don't break records I know quite a bit about running doing it to keep in shape for 30 years.\n\nI suggest to do what comes natural. I.e., don't be concerned about how you breathe, because your body will take in air as you need it. Good form can help breathing by making air go in & out of the chest easier - but good form is usually what is comfortable. I also suggest to resist the temptation to sacrifice a good stride to get that 30 minutes in. If you stride naturally and at a brisk pace (though it can be comfortable rather than punishing), you won't injure yourself as you may holding back and thus putting stress in the wrong places. The body was made to run fast! So work up to 30 minutes at a good pace - it may take awhile, but you'll get there if you want it.\n\nYou'll probably start getting shin splints at some point. That is okay, but take it easy if you do then start back again. You don't want a stress fracture though. It is not good to run *too much* when the body is still developing alot - 30-60 minutes is fine.
1161781
whatever you do, always remember what time you have trained for. if you go into a race thinking OH MAN I FEEL GREAT and start way faster than you have trained at, ever, it will soon come to a miserable slowdown. Better to start a little too slow and end strong, passing people who have made a pacing error.\n\nAlso, try to practice core stability training into your non running workouts, good posture helps you breathe better and good balance will keep you on your feet. \n\nManners: be sensitive to how people can be about telling their times at a race. I always say, did you meet your goal today? instead of what was your time?? if you really want to know a time, check the results sheet later....
405034
Conditioning & practice.\n\nRun long distances to up your endurance.  You should be running for 20+ minutes strait every other day.  This will get your heart rate up and keep it there for the 20 minutes.  You should start to see improvement in a couple of weeks.\n\nTry to find your best pace to go as fast as you can through the whole length of the race.
560847
Look at the wear pattern on your shoes - if it is uneven you may need orthotics \n\nIce you knees after running for 10 mins and make sure you are really warmed up before you run\n\nlook at knee braces if your knees are not stable and get a therpaist to show you how to develop your vastus medialis muscles \n\nfinally try and run on soft ground for at leats half the time or have aday off where you run in a pool instead of on the pavement
289605
www.runnersworld.com has some great beginning running programs on their site ("training" link).  Like others have said, good shoes are a must or you'll just injure yourself.  Expect to pay a bunch for the first pair you get and buy them at a shoe store where you can test them out on a treadmill in the store.  Have the salespeople help you with different brands and types of cushioning until you find what works for you. After the first pair, you can find your next pair on sale or online after you know what you want.\n\nJust listen to your body and work gradually.  Avoid injury by training smartly.
911013
start running the same distance  now and get urself into shape this way u wont get tired towards the end and will be able to push ur self
59579
Alternating is a great way to go. You walk for one minute, and jog for one minute, then walk for one minute, and run for one minute.\n\nAt first you may need to build up so, try walking for three minutes, and running for 45 seconds, brining the times closer until you can do one for one minute, and the next for one minute. Then, build to two minutes, and so on.
417867
What kind of shape are you in now?\nIf you dont run much, you should start slowly.  Get out about 3 days a week, for maybe 30 minutes at a time to build up your endurance.  If you like, cross train with swimming or biking.  They are low-impact and keep you from getting bored with just running.\n\nListen to your body!  If you feel pain, take a break for a week or try different excercises.  And always stretch before and after you run.\n\nAt the links are training guides for half marathons. Both are 12 week programs, and assume that you are in OK shape and used to running a couple days a week already.
549161
the most important thing is to keep running on a regular basis. try to build up your endurance first, then speed. try to run at least 5 days/week. increase your total weekly distance/time by 5-10% per week, with a week of staying the same about once a month to help keep your body from overtraining. work on your endurance by doing a long run once a week; if your race distance is 2.1 miles, your long run should be at least 5 miles with 10 miles running nonstop being ideal. you can also do a variety of flexibility and speed drills such as fast feet (take very short steps as fast as possible over a certain distance, maybe 50 yds), high knees (exaggerate the height of your knee as you walk/jog; basically try to bring your knees up to your chest, same distance as fast feet), and striders (try to take the longest strides you can over the same distance as before; try to imagine yourself leaping like an antelope). intervals/fartleks - run at a comfortable pace, then go faster for a time, maybe a minute, then back to comfy pace; cycle fast/slow for 20-30 min. repeats - choose a distance, maybe 200 yds to 1/2 mile, and run it at full speed; walk/jog until you're ready to do it again; ~5 should be a good workout with a long warmup and cooldown (at least 15 min jog each for warmup and cooldown). stretch after running or at least after a warmup of no less than 5 minutes or you'll risk a greater chance of injury. don't do speed work more than twice a week unless you're in racing shape. for that matter, don't do much speed work when you're increasing your base/weekly mileage. There's a link to a comprehensive running website below that includes forums. Feel free to ask away and you'll get lots of advice; just be careful to weed out the bad advice you'll sometimes get.
343277
I am on a track team, here is what I advise you to do. I don't know what kind of build you have, height, etc, so this is perhaps a generalization. I would for starters, try building strength in your legs. Do what are called Stassi Squats, which is keeping your feet spread and parallel, bending down at a 90 degree angle, and with your back as straight as you can make it. Hold this for a minute. Repeat 4 more times. You should also try 20x100 meters as hard as you can. By the way, 52 is a good time, a very good time. You should strive for better, always, but on the way be proud of yourself for being able to run that. I'm a distance runner and I wish I could do that.