any tips for a beggining runner?

Hi-

I'm now able to do 2+ miles on the treadmill easily, and feel confident enough to go out on the road and run. Any tips on how to run smoothly and easily? I tend to get winded in about 2-3 minutes if I'm not on a treadmill (on a treadmill, I can go for a good 30 minutes).

Also, any tips for how to deal with any dogs along the way? I'm terrified of dogs, and am scared that I'll run into one on my jog.

I used to be able to run about 5 minutes outside, and I would be cooked. Depending on if you drink coffee, many studies show that a cup of coffee one hour before can help you go longer (Read that in Jeff Gallaway's running book).

Try water and stay hydrated before your run. If you run in the morning, avoid salty/heavy foods the night before. Whenever I have pasta or fish the night before, along with a lot of water, I find that the running is much easier. Other than that, don't eat too soon before you run.

This may help avoid stiches/being winded.

Take deep/steady breaths, and if your havnig trouble...walk briskly and then jog for a little.

HOPE THIS HELPS

The Runners World website has great resources for the beginner (and all runners!).  

The thing which helped me most when I started, was to actually slow my pace down, but not to stop running when I felt winded.  I may have looked silly for running so very slowly, but it got my lungs and body used to the shock of running!

The other essential for o utdoor running is the rig ht shoes - get advise,&nb sp;get fitted at a specia list shop, read the revie ws on Runners world.

Have great fun!

 

My best tip: warm up for a good ten minutes first, be slightly sweaty when you actually start your run. I like to put on my ipod workout music and dance (in private, not outside of course)

Also, I cannot run without my music, the time goes by much faster. Running outside is harder than the treadmill because of wind & uneven steps (and maybe heat, I live in TX) - so keep that in mind. 

I also like to change up my route alot. I guess I get bored easily, so I hardly ever run the exact same thing more than 2x.

As for dogs, I can't really help... you could run at a park that only allows dogs on leashes or maybe practice kicking, if one came after me I think I'd be able to kick it in the nose hard enough to make it run away???? I hope. I don't think you're supposed to run away though.

 

Thanks!

WOW

this is so me!

Just posted a how to avoid scary dogs message and I have progressed since last summer from a walker to wogger to full on jogger.

I will look forward to more wisdom from seasoned runners.  : D

Wanna be friends, OP?

If you are really scared of being attacked by a dog, then carry pepper spray.  Don't say it's not humane or nice, because pretty sure if you are being attacked by a dog then that's not humane or nice either.  Just carry it as a precaution so that you will feel safe no matter what.

When you first start to run DON"T use a stop watch.  Run a nice slow pace and get used to running 2 miles. Sometimes using a stop watch makes every run into a race.  Just run so you feel good. 

As for dogs there isn't too much advise.  I run a lot and was bit slightly by one dog.  What works for me sometimes is to turn and face the dog and yell at it.  I think some dogs feel dominant on you when you are running away from them, so they nip at you from behind. 

 

 

I found that when I started running outside I was trying to run much faster than I would on a treadmill. A treadmill helps your mental image of how fast you're going - but when you get outside you really aren't prepared to go as fast as many other runners you see who have been running for a while.

Running out side in the open doors can have its challenges, the possible dog on no lease, running against the wind, rain and injuries, not wearing the right clothes, and not hydrating correctly all of these can hinder your running.I always tell people, if you want to know what kind of shape your in go out for a run and see how far you can go without stopping. If you can run at least 3 miles non-stop you’re on the right track. This is a very good indicator of the kind of shape your in. Most folks cannot run a mile non-stop.What I recommend is just getting out there and doing it! Start slow and go easy, focus on good running technique and alternate, one day out side and the other day use the treadmill. The treadmill has an easy bounce to it and you can track your miles and degree of effort, the only downside is most treadmills have limits on far you can go without resetting it…That’s why outside is great to limits, the only limit is in your mind.Any discipline is like anything else, you just have to go out and do it... running is always going to have it's challenges, start easy and build a good base my is always min 7 miles and work your way up by adding miles no more than 10% every other week at first, then move it to every week until you hit your goal mile. Running, like swimming is very cardio intensive and it’s not going to be easy at first, if it were you see more people out there getting there sweat on…I recommend getting a book on running if your really serious about running, it’s a great sport and should always be respected…wish you the best!

 

I am in awe of real runners.

I will never, ever win any races....... My goal?  Keep going........!!!!!!  

: D

Running is fun and makes me feel powerful. 

I have to reply because I JUST finished a great 5.3 mile run myself and when I starting running in January I thought I would never do it (oh yeah, 8.27 min miles).  My secret in the Nike Ipod Running attachment.  If you want to start running and have access to an Ipod and the special Nike running shoes, it is a life changing tool!  It is a good way to keep pace when not on the treadmill.  It also counts calories burned and distance.  I LOVE IT!  I am training for my first half  marathon and hope to run the NYC marathon next year!  Good luck!

Original Post by olivia77:

I am in awe of real runners.

I will never, ever win any races....... My goal?  Keep going........!!!!!!  

: D

Running is fun and makes me feel powerful. 

Considering that last sentence, it sounds to me like you are a 'real runner'.  :)  Runners are those people who love to run, who go out and try to be better than they were the day before.  Who run no matter that sometimes they just don't feel like it.  Who know that running isn't always enjoyable, but it is always rewarding.  Who finish the race, who keep going, no matter how other people question their sanity.  :)

Real runners don't have to be fast enough to win a race - they just have to be crazy enough to keep going out their door (or getting on the TM) when other people would have long ago thrown in the towel.

If you want results do the opposite of what most here are telling you (minus the breathing... you need to do that right =P)  but if you want quick results do be afraid to push yourself to the end, defining end as where you physically cant (you have to be honest with yourself) go on another 10 feet.

Original Post by giggle_puppy:

If you want results do the opposite of what most here are telling you (minus the breathing... you need to do that right =P)  but if you want quick results do be afraid to push yourself to the end, defining end as where you physically cant (you have to be honest with yourself) go on another 10 feet.

 Do you have a source or any of the BS you spew or do you just make it up out of thin air?  Pushing yourself too hard will get results quickly until you either burn out or hurt yourself.  You might as well say: "for quickest weight loss results just sit in a sauna wearing a plastic suit untill your about to pass your".

Show me one respected coach who would advise someone who just started running to push as hard as they can until they literally can't go another 10 ft.

thanks, pandajenn!!!   : D

When I started last summer, I had to push myself really hard to keep WALKING and running was the furthest thing from my mind. 

I feel so much better nowadays -- being healthy and fit ROCKS MY WORLD!!!!!!!

Running is addicting! I didn't start till my basketball (college) career ended.. and I was at a "now what" point...

Since starting at 21, I'm 23 now, I've been hooked...

My tips would have to be stretch! Before AND after... and always LISTEN to your body. If you're thirsty, in pain, whatever... listen to it... don't try to "run through it" unless you KNOW it's really 'nothing'.

:-)

My most important advice- never let running be a chore or a burden. As with any exercise, enjoy it! If you don't feel like doing it... DONT... but then again, if you don't feel like doing it- run just 1 minute (I have a feeling after that first step you'll mood will change) :-)

Good luck!

Again i go by results flogging...  you wanna follow a book do it, but goin from 1 mile to 10 miles in under 1 month well i call that proof enough lol.

I can go from 1 mile to 10 miles in a day, it doesn't mean that pushing yourself to the level you advised is good for or even safe for a beginning runner.

Show me one reputable coach that would adivse this for a beginner...

Well if you went (when you first started running) from 1 mile - 10 miles keeping at least an 8-10 mph pace, in one day, well damn... i guess i could learn a thing... howd you do that? Or should i just assume you get a bit upset when someone can show ya up :p

By running at a reasonable pace, the way any reputable coach would recommend.