topaz | ask dr. lazyweb: running

1) Stretching before you run is as important as stretching after. Warm-up and cool-down are also both important.
2) Don't let your arms cross the center-line of your body when you swing them.
3) It's okay to walk. Really. Taking walking breaks during a run is better for you thank trying to run till you die.
4) Slow runners actually put more wear and tear on their shoes (and bodies!) than fast ones - replace your shoes accordingly.
5) Running for X amount of time is just as good as running for Y distance, unless you're explicitly training for a race where time over distance is everything. And even then, it's still probably fine.
6) Pay attention to the amount of exertion you're putting in. Not only is it important to be able to know yourself like that, but then you can learn to run intervals at various % of your top effort, which is excellent exercise.

I could go on, but I think those are the things I most wish I'd known 15 years ago when I started running.

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Oh! One more key thing: good socks are as important as good shoes!!! Buy running socks and you won't regret it (though you may have to experiment to see which kind you like best - I can't wear the double-layered ones that are supposed to eliminate blister-causing friction, for example).

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Oooh, good point. I bought some Coolmax cycling socks earlier this spring, and was counting on using those, but they may not work as well for running (harder impact).

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vito-excalibur.livejournal.com

These are the socks you want. (http://www.wrightsock.com/) Ignore the horrible web design. You should be able to find them at any running shoe store.

Yay, more runners!

I own this doorstop and find it useful (http://www.amazon.com/Runners-Handbook-Bestselling-Beginning-Intermediate/dp/0140469303), but eh - I'd been running for years before I picked it up, I only got it when I decided to start running in races, to fine-tune my approach to hills and my speed intervals and so on. You don't really need any of that to start with. I mean, you already know how to run.

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Those socks are the ones I can't wear - ironically, they give me horrible blisters. I prefere these (http://www.wrightsock.com/original.html).

Marathon Sports carried them both, last I checked.

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vito-excalibur.livejournal.com

Those weren't the ones I linked to? Those were the ones I meant to link to. They are the best.

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vito-excalibur.livejournal.com

Wait, no, these (http://www.wrightsock.com/running.html) were the ones I meant to link to! I am so confused now.

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That's 'cuz as you near Weathertop (http://home.insightbb.com/~eowynchallenge/Tools/Bag_end/bag_end.html) the dark voices of the Nazgul have begun to cloud your thoughts.

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4) Slow runners actually put more wear and tear on their shoes (and bodies!) than fast ones - replace your shoes accordingly.

That's interesting. How can I tell how often to replace the shoes? I'll ask when I go in to get some.

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They'll probably tell you every 300-500 miles (the lower end for slower runners, the higher for faster), or every 3-6 months. It's tricky, because your shoes can be shot on the inside before you ever see real wear on the outside. Basically, once you stop feeling the bounce in your step, they're dead. If you start to have any unusual aches or soreness in your feet, ankles, legs, knees, hips, etc., the first thing to do is consider replacing your shoes.

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keyne.livejournal.com

Stretching before you run is as important as stretching after.

I always did this faithfully when I was a runner (late teens, early twenties, before I developed arthritis in my feet), but I'd heard that the thinking had changed on this — that you're supposed to start working the muscles hard before stretching them, to avoid tearing. Is there still a debate going or is everybody on one side or another now?

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Huh, I don't rightly know. I'll bet Marathon Sports does, though. I *heart* them.

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I've heard this as well, as far back as the early 1980s. The idea is that cold muscles don't stretch well, they break. So make sure your muscles are awake and warm and have been used a bit. If you exercise after work, no problem, they're ready for you. If you exercise first thing, run/briskly walk a half mile or so, then stretch *gently.* Or wait till after your workout.

What I've read in the past couple years is the really weird bit: that stretching doesn't do anything for our conditioning, fitness, or ability to resist injury. Several studies have found no benefit at all, and I haven't heard of a recent study that does show a benefit. OTOH, I simply like stretching so I do it anyway.

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I actually never stretch when biking, either before or after. I've never had a problem skipping it and never seen any improvement when doing it. I'll pay attention and see if my body seems to want me to stretch before or after running.

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I believe, though I don't have a handy pointer to them, that there have been studies showing that stretching reduces stress and promotes a strong immune system. It is recommended even for those who never exercise, and for people who are depressed, etc.

That said, I definitely notice a difference if I don't stretch out after a workout, particularly if I challenged myself or if it's been a while since I last did that kind of exercise. Before, eh, secretly I never do it, and found it only a time-suck when I did.

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stretching reduces stress and promotes a strong immune system

Yup, just like any other physical activity. And it's a nice way to go from potato to movement: do it at home, doesn't require special equipment, gentle, unintimidating. All good things. But I haven't seen anything recent that shows stretching helps reduce injury.

What difference do you notice?

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I am, without a doubt, less sore and more mobile the following day if I stretch after a hard workout, and much more ready to work out again. I can imagine that that could lead to fewer injuries, but it's not why I do it, and I don't have any proof.

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That stretching *doesn't* reduce injuries sounds very counterintuitive to me, which is why I pay close attention to the studies (although not to the point of paying to read the whole article).

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It's okay to walk. Really.

Sometimes it's even better than only running. A famous marathoner slowed as he aged into his 50s. An unintentional effect of his walking (as opposed to running) through water stops was his race time increased. Cruiser tells me better to go farther while taking walking breaks, than go shorter without.

A common training technique is to runXmin then walkYmin. I know one woman who started with walking 10 min, running 30 sec. She runs 10Ks now.

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ayse.livejournal.com

1. Use your arms. Watching people run while trying to hold their arms still at their sides pains me. It's also bad for your back and inefficient. When I ran track they videoed us so we could work on our form, and it really did wonders for my speed to just make a few small changes in how I moved.

2. At least at first, don't run with headphones and music. Listen to your body while you run, let your breathing become rhythmic, pay attention to your heart rate and how your muscles move. It'll be almost overwhelming at first (or it was for me) but soon you'll be able to feel when things are right and adjust your body movements to work on your form.

3. Don't run through pain. This was my downfall. My knees hurt but I kept running. When it hurts, stop running and see a doctor.

4. Look out for cars.

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People try to run keeping their arms still at their sides??

When I run I move my arms, but maybe I should let them swing more. I'll play around with it -- thanks for that suggestion.

It'll be hard not to run with music, but I'll try. :-)

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ayse.livejournal.com

Oh, yes, people do this funny stiff little thing with their arms, like they're not quite sure what to do with them. Extremely awkward to watch.

You should be using the movement of your arms to pull your body forward, not just swinging them in time or trying to keep them out of the way. So the arm should be pulling backwards as you push off with your feet. The reason you don't swing your arm behind the side centerline of your torso is that that will effectively pull you backwards.

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Exactly. On the music as well as the arms. Seriously, don't run with music until you really get your body's ways of running and can feel when you're off pace or form. Music will really change the way you run - so much so that it's been banned from many competitive races, including marathons.

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reesei.livejournal.com

On the other side of the fence, I was always one of the minimal-arm-motion types. I kept my arms at about hip-bone level and loose, and let them move a natural amount rather than pumping them around forcibly. A lot easier on your arms, and a lot easier on your iPod.

This started with advice from my soccer coach back in high school (don't waste energy on unnecessary motions; you're running primarily with your legs, not your arms), and continued with a lot of other advice.

On the other hand, it does depend on the type of running you are doing. I've always been a slow runner going for long distances. When you're sprinting, or running hard instead of jogging - of course you're going to use your arms more. Either way, one thing to pay attention to - when the average person gets tired, they start to pull their arms up towards chest height. Don't let it happen; keep them down and loose.

I'm not currently running at all, so take that as you will - but when I was in Cambridge and running regularly, I also loved the coolrunning site. The miles of bikepath along the Charles includes vast stretches with grass next to them that you can use for dirt jogging instead of cement; this was vital with my weak joints.

I'd also put in a word for running with music - ok, so maybe you'll never win any competitions. But if you get bored, you'll stop running. If your music lets you stay out longer, it's worth it even if you don't have perfect form.

Very much agreement with everyone about the importance of running shoes, and going to a running store where they can help you find the right shoe based on your body and stride. Every time I tried to shortcut that, I'd have joint problems.

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5. Look out for bicyclists and rollerbladers.

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pinkfish.livejournal.com

It has been so long ago, I can barely remember when I started running, to know what I wished I had known to start . . .

Something I remember learning some years after I started that helped iron out my performance has to do with breathing; pay attention to how your breathing matches with your footfall. On which foot do you breathe out? How many strides per breath? Play a bit with changing these intentionally, then let it go back to a "natural" rhythm. As you learn how your body responds to breathing and running, your stride will even out, and you will move more smoothly.

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You're a stumptuous fan? Hurray! A webfriend of mine runs that. Have you checked out her LJ or her work on her website? Also check out www.exrx.net (http://www.exrx.net).

So, running. As you're a biker I'm not sure running is the best alternate exercise for you; running's pretty similar. However, the best exercise is one you'll do. If you'll run, then running it is.

You got the most important thing right: getting good shoes at a real running store. Bring in a pair of old shoes, ones that you walk around in. The wear pattern will tell the clerk all sorts of things about your stride pattern. Tell him about your arches, other activities, and common aches. My list, for example, is flat feet, narrow heels, and pronation. I'm a big fan of SuperFeet (http://www.superfeet.com/) insoles. My flat feet aches a lot less since I started using them in all my shoes (running, walking, dress, the whole nine yards).

Other gear:
1. Technical clothing. You probably have some already for biking, such as shirts that wick sweat better. Consider technical socks if you tend to blister, ask the clerk at the running store.
2. Water. Cruiser runs with a water bottle in his hand. I like Camelbacks (to the point that I don't go out without one, in case my body says "run 6 miles" instead of the 3 I planned). Others have "water grenade belts" into which you load small canteens of water evenly distributed around your waist. The running store will probably have all these options and more besides.
3. ID. Carry some with you somehow, so if something happens your rescuer knows who you are, who to contact, and any medical issues you have. A piece of paper, an ID bracelet, dog tags for your shoes, whatever works for you.

Surfaces: the harder the surface, the easier it is to run on, the faster you'll go, and the harder it is on your joints. (Caveat: engineered racing tracks are different.) Soft sand is easy on your joints, hell to run on, and you'll only be able to go half as far as you usually do. Most people run on pavement because there's a lot of it around. If after you start, your joints hurt and you get shin splints, switch to ground, of which there is also a lot around.

Secret posture tips: I don't know any of these but others on your flist do. My list is really basic: stand straightish, swing arms freely, and keep loose.

Injuries: I've had almost none, which surprises me. Not even shin splints. Sometimes my feet ache and I get blisters because I forget to wear technical socks.

WEAR SUNSCREEN! (You shouldn't need the reminder but evidence indicates you do.)

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moominmolly and

inseriatim made me aware of stumptuous.com years ago, when I was playing around with the idea of lifting. If I ever get the weight bench out of the garage and back in the house I will know where to start looking. :-)

I know that running is pretty similar to cycling, and for that reason it wouldn't have been my first choice. However, these are the two kinds of exercise that will be easiest to incorporate into my day: I can cycle to work and I can run while taking the dog out. When it warms up more I plan to do more swimming, but I won't be able to do that regularly either.

Great idea about bringing my old shoes in to the store! I'll remember that.

I adore my Camelbak and try never to go out cycling without it, for the same reason you do.

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leeble.livejournal.com

as Harimad mentioned above, Krista (author at stumptuous.com) has a LJ at

krustukles and she's cool for all sorts of reasons, not just that she's a stumpy Canadian goddess ;)

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inseriatim.livejournal.com

Odd trivia: Marathon Sports had a hell of a time fitting me with running shoes. I must have tried on ten pairs before they brought out some really basic, flat sneakers that felt okay. Everything else felt like it had weird lumps. I think it's because my feet are used to the funny-shaped Shimano sandals. So I'm interested to hear what you wind up with!

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dancingwolfgrrl.livejournal.com

I second the recommendation of Chi Running. (http://www.chirunning.com/shop/home.php) I read an article by the guy and found the tips useful during my last brief inter-injury period of running. There are also articles on the website for Runner's World. (http://www.runnersworld.com/)

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When we get it filled, come over and swim at your parents pool! Right now it seems not to be holding water, but that should be solved soon. Swimming is bettr than battering your legs and joints!

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cruiser.livejournal.com

The most important thing to remember about cross-training is that if you use nails, they go in the wrists, not the middle of your palms.

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I thought that hauling the cross to Golgotha sounded like awfully good exercise, frankly. But the cool-down sounds like a bitch.

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Serious question: how much running can the dog take?

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