Jogging tips?

[Circe]

I just started jogging last Friday. I live by Central Park in NY, so I just went around the reservoir: it took about 15 minutes, and while it was tough, it was a good feeling. I did it again Saturday and then today, and, well, I think I''ve found my new workout method! The thing is, I''ve never jogged, and I don''t know how to do it right. Any tips, experienced joggers?

For what it''s worth: I don''t have any marathon goals, or anything like that: I''d just like to lose about ten pounds that have crept on over the course of the last few years. I''ve had weight-loss success in the past with a half hour on an elliptical every day, but there was no space for it in my new apartment. So I''m planning to jog around the reservoir every day (or at least 5 out of 7) for the next few months to see what happens, but, in the meantime, I could use your advice. I don''t even know how to stretch properly! So if you have any wisdom you''d like to share, on anything jogging related, no matter how small (how to stretch, where to keep your things when you jog, how to make a jog more effective, ideal amount of time spent jogging for maximum efficiency in losing weight, etc.), I would really appreciate it!

 

[Hudson_Hawk]

I think if you''re able to run consistently for 15 minutes then you''re doing great for just starting out. Most trainers will tell you not to up the intensity by more than 10%/week as a rule. My favorite thing when trying to get into the running workout groove is to set up my ipod playlist so the music alternates fast and slow songs I run through the fast, walk through the slow. Then as I get better I double up on the fast or add in a really long fast one (Madonna''s Material Girl club remix is a good example). It builds up my endurance while giving me manageable goals to hit.

 

[BeachRunner]

Welcome to the runner's world!

First thing first, get a good pair of running shoes. This is by far the biggest thing you can do for yourself.

It sounds like you may already have a decent base if you can run for 15 minutes. Were you out of breath? I'd recommend building up to at least 30 min of continuous running. Starting out, I'd run 3x/week and maybe walk a fourth day. Once you feel comfortable with 3 days of running, I'd slowly incorporate the 4th day into running too.

I’d track your weekly mileage, and don’t increase your weekly mileage by 10%. It’s fairly easy to get injured if you don’t listen to your body when it comes to running. Mapmyrun.com is a great way of tracking mileage.

As HH said, an Ipod is great for workouts. I wouldn’t add intervals (increasing speed then decreasing speed) into your running just yet. Most experts don’t recommend tempo/interval training to newbies. Again, another way to really injure yourself. ETA: I did not read HH's post as closely as I should have. As a beginner, switching between walking and running is a great way to extend your workout and is a great way to build endurance. Soon enough, you'll be able to take away the walking.

I’d go out and buy some running specific clothing. They are made from synthetic materials which will wick away moisture, making for a more comfortable run. In addition, a lot of times they will have small pockets; enough for an iPod, cell phone, etc. I’ve tied my key to my draw-string or a shoe lace before. It works, but I’d always keep checking to ensure I did not lose it.

Google runner’s stretching. You’ll get a bunch of great sites. Be sure to stretch. Again, very important to promote less injuries.

Of course, the more cardio the better. Again, I’d aim for running continuously for 30 min then set a goal for yourself. Check out halhigdon.com. He has some great tips, training schedules, etc for beginners to advanced runners. I know you said you don’t want to run races/marathons, but picking up a schedule and setting goals is one of the best ways to stick with running.

Hope this helps. Any more questions, ask away!

 

[Tuckins1]

I too just started to become a runner as of last summer. I have learned the hard way, as I developed shin splints, Achilles tendinitis, and some pain in my knees... Get good shoes!!!!!!

I bought a pair of Nike Shocks, and it is like running on clouds!! Good shoes make all the difference. Also, do be sure to do some good calf stretches, and maybe even some calf raises, to try to prevent shin splints. I did the same thing you are doing, starting off light, and slowly going a little bit faster and a little bit longer each time. Running is such a great way to burn calories, you WILL notice a difference! Good luck to you!

 

[dragonfly411]

What everyone else said!

 

[canuk-gal]

HI:

What BR said about good runners--proper footware is a priority. I was fitted by running specialist at a nearby running store and it made such a difference to overall running health. If you can take a running class that is also helpful. In addition, I suggest, to mix it up at bit; run, walk fast, backwards up hills, etc etc.....

chees--Sharon

 

[emeraldlover1]

Circe- That is great that you were able to run the res. in 15 minutes. I believe its about 1.3 miles. It takes me about 12 minutes to run the full loop so I''d say that you are doing great as a beginner. To me jogging is all about endurance. You can build up to that slowly by running at a pace that feels good to you and doesn''t tire you out easily. Over time I''d add in some interval training. If weight loss is your goal you might do best keeping it at that slower pace. For me (could be totally different for you) I need to run at least 45 minutes to an hour 4-5 days a week to see any weight loss. Of course my intake counts too.

Ditto what everyone else said on the shoes.

 

[Circe]

You guys are awesome! I''ve kept up with the running, though I wussed out today: when I either, a) wake up with achey crampy calves, or, b) it''s below 60 degrees, I opt for my elliptical machine and/or taking a day off. Even with that, though, I haven''t dropped below 4 days a week yet, and I''m hoping to keep it up. I bought some running clothes, and a "travelers belt" for keeping my stuff close at hand: so far, it goes well! Well, except that I haven''t lost so much as an ounce - if anything, I think I''ve gained a pound. I wonder if I''m eating more because my body resents the calorie loss ....

But today, heartbreak! I stumbled across the coolest running shoes in the world at Century 21. Were they in my size? NO. They were the shiny red cloven-toed Nike Air Rifts. I covet them, and yet I cannot haz them! Alas.

 

[emeraldlover1]

Date: 4/16/2010 9:34:58 PM
Author: Circe
You guys are awesome! I''ve kept up with the running, though I wussed out today: when I either, a) wake up with achey crampy calves, or, b) it''s below 60 degrees, I opt for my elliptical machine and/or taking a day off. Even with that, though, I haven''t dropped below 4 days a week yet, and I''m hoping to keep it up. I bought some running clothes, and a ''travelers belt'' for keeping my stuff close at hand: so far, it goes well! Well, except that I haven''t lost so much as an ounce - if anything, I think I''ve gained a pound. I wonder if I''m eating more because my body resents the calorie loss ....

But today, heartbreak! I stumbled across the coolest running shoes in the world at Century 21. Were they in my size? NO. They were the shiny red cloven-toed Nike Air Rifts. I covet them, and yet I cannot haz them! Alas.

As sad as it is to say this...don''t buy your running shoes based on what they look like! Get to a running shop and have them look at they way you walk and help recommend a good shoe for you. It will change your running world, I promise!! In the last ten years I haven''t bought a pair of running shoes based on what they look like which means I have had some pretty awful ones.

 

[BeachRunner]

Date: 4/16/2010 9:34:58 PM
Author: Circe
You guys are awesome! I''ve kept up with the running, though I wussed out today: when I either, a) wake up with achey crampy calves, or, b) it''s below 60 degrees, I opt for my elliptical machine and/or taking a day off. Even with that, though, I haven''t dropped below 4 days a week yet, and I''m hoping to keep it up. I bought some running clothes, and a ''travelers belt'' for keeping my stuff close at hand: so far, it goes well! Well, except that I haven''t lost so much as an ounce - if anything, I think I''ve gained a pound. I wonder if I''m eating more because my body resents the calorie loss ....

But today, heartbreak! I stumbled across the coolest running shoes in the world at Century 21. Were they in my size? NO. They were the shiny red cloven-toed Nike Air Rifts. I covet them, and yet I cannot haz them! Alas.

Ah, the camel toe shoes!

So, "barefoot running" or simulated barefoot running is the new hype. I don''t get it, but have never tried it. I think I''d get killer blisters in those shoes though.

EM1 is so right though. If the SA at the store recommend the ugliest shoe on the wall, I''d go with the ugliest shoe. Your feet will thank you later (and knees, joints, legs, etc)

 

[Circe]

I know, I know! As the Carrie Fisher character in "When Harry Met Sally" says, you''re right, you''re right, I know you''re right! Right now I''m running in some Sketcher sneakers that I bought for their sparkly trim, and while my feet don''t hurt, per se, I think a consultation would be a good thing. Now I just need to figure out where to go: I need the shoe equivalent of the Town Shoppe (fancy bra fitters who''ve seen it all and measured it twice). When you say "running shop," do you mean something like a Nike store? Or should I go more specialized than that?

 

[BeachRunner]

Date: 4/20/2010 10:00:44 PM
Author: Circe
I know, I know! As the Carrie Fisher character in ''When Harry Met Sally'' says, you''re right, you''re right, I know you''re right! Right now I''m running in some Sketcher sneakers that I bought for their sparkly trim, and while my feet don''t hurt, per se, I think a consultation would be a good thing. Now I just need to figure out where to go: I need the shoe equivalent of the Town Shoppe (fancy bra fitters who''ve seen it all and measured it twice). When you say ''running shop,'' do you mean something like a Nike store? Or should I go more specialized than that?

I''d google "running stores". I''m sure NYC has a ton. I actually wouldn''t recommend a Nike store, as you''d only be getting to try one brand of shoe. And, FWIW, Nikes'' run a little big and aren''t the best running shoe. (I actually bought a pair and had blisters for about 1 month. I''ve remedied that w/ two pairs of socks. Needless to say, I''m counting down until my next pair in May!)

Once you find a store, I''d bring in some worn shoes so they can look at the wear pattern on the bottom. They''ll suggest some shoes, and may even watch you run on a treadmill.

Good luck!

 

[Circe]

Date: 4/21/2010 11:59:33 AM
Author: BeachRunner

Date: 4/20/2010 10:00:44 PM

Author: Circe

I know, I know! As the Carrie Fisher character in ''When Harry Met Sally'' says, you''re right, you''re right, I know you''re right! Right now I''m running in some Sketcher sneakers that I bought for their sparkly trim, and while my feet don''t hurt, per se, I think a consultation would be a good thing. Now I just need to figure out where to go: I need the shoe equivalent of the Town Shoppe (fancy bra fitters who''ve seen it all and measured it twice). When you say ''running shop,'' do you mean something like a Nike store? Or should I go more specialized than that?

I''d google ''running stores''. I''m sure NYC has a ton. I actually wouldn''t recommend a Nike store, as you''d only be getting to try one brand of shoe. And, FWIW, Nikes'' run a little big and aren''t the best running shoe. (I actually bought a pair and had blisters for about 1 month. I''ve remedied that w/ two pairs of socks. Needless to say, I''m counting down until my next pair in May!)


Once you find a store, I''d bring in some worn shoes so they can look at the wear pattern on the bottom. They''ll suggest some shoes, and may even watch you run on a treadmill.


Good luck!

Really? Wow, that sounds impressively detail-oriented ... then this is what I will do! Somewhat ironically, I get to go on a surprise trip to Italy in two days. ITALY! I am so psyched. However, since I doubt I''ll have the willpower to jog in Rome (or to resist the delicious gelato), I''m guessing when I get home, I will NEED to go about this in a serious fashion ....