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Tips On Helping People Run More

I have only recently started running in a regular manner. And I feel GREAT. I am thinking about developing an email program to provide tips to people looking to get introduced to running, run better, maybe get on the path to doing some races at some point.

I have a footwear company who is going to help, along with an author in the space. And I also want to get advice from PT'ers into the mix.

What do you guys (especially gary and vildragon) think are maybe the top ten most important things for people to know as they start this?

I am also going to lead with the "why"-- many people are unsure if they should run, unsure if they can, are unclear about the implications of their diet etc.

What do you think?

Sun. Aug 23, 12:28pm

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i'm not a big runner, and i have not run in ages, but i 'taught' myself to run a year or so ago and was going up to 5 miles outside. i did this through looking online and found a site with details on how to start. building up from doing 5 min walk, 1 min run intervals, to finally running entirely for up to an hour. that might be useful for some people?

Sunday, August 23, 2009, 12:39 PM

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definitely- these stories are really helpful.

Sunday, August 23, 2009, 1:46 PM

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i think this would be great....i also need a lot of information about how to run etc. i have been substituting running and even walking (on the treadmill) with other forms of cardio because of terrible shin splint. however i know running is one of the best exercises to do. just not sure how to go about starting again.

Sunday, August 23, 2009, 1:52 PM

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First of all, I think this is a great idea. Running really has changed my life and I have converted a couple of friends into runners which has been a very rewarding experience. I would gladly help anybody who would like to get into running.

I think having a PT C25k program would also be a cool idea because that's the main distance most beginners are shooting for and I think the C25k program is a very good structured way to go from walking to running. Maybe have a coach or have more senior PT members who run (like Vildragon, me or a couple of the members from the Marathon Mamas) act as mentors to beginners. We could also have like a virtual PT 5k which I think it would be pretty cool.

As for tips:

1)Get Good Running Shoes: Goto a specialty running store and get your feet analyzed and fitted for the right type of shoe. I think this is one of the most important things you can do, wearing the wrong type of shoes can cause some unnecessary injuries. Most of the staff that work at these stores are usually runners so they can also provide advice as well. While it will most likely be more expensive than getting the cheapest deal on the internet, once you know the correct type of shoe you need, you can always find good deals on the internet.

2) Start Slow: One of the biggest beginner’s mistakes is overdoing it. If you running a mile comfortably don’t go out the next week and try to run 5 miles, just slowly build up your mileage. Gradual increases in time or mileage are great because a small jump in mileage or time is manageable for most people, having a huge jump in mileage can be daunting for alot of people which can lead to self sabtogue. This way you’re also building up your mental/physical endurance and stamina for running.

3) Don’t be discouraged by other runners: I think one biggest things that I‘ve learned during my running and race experience is it’s important to run your own pace/race and not worry about other runners. I know it can be discouraging to have people pass you’re when you’re running on a track or when you glance over at the person on the treadmill next to you and they’re doing double your speed, but remember your not racing against them your racing against yourself. I know we all have competitive side, but trying to keep up with someone that is faster than you will only make you fatigue quicker. Also remember, that most runners started where you are starting from and continued to train and improved to the point they are currently at.

4) Music: Running like any other type of cardio can be boring. Bring an iPod or whatever music player you use to help keep you going during your runs if you need it.

5) Run Outside: I think that this is more of personal preference, but I love running outside when compared to running indoors or on a treadmill. I love the freedom that it gives me, I can go anywhere I want and it’s great way to explore while getting exercise.

Those are some of the tips I could think of with explanations, i'll probably come up with some more later. Hope this helps.

Sunday, August 23, 2009, 4:17 PM

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this is awesome input. this general direction is the one we need to go in. GREAT!!

Sunday, August 23, 2009, 6:26 PM

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i was considering starting to run (outside), ive been running on the tredmil but my max time is about 20 min and thats probably 2.5km. im not sure how to get started with an outdoor running program, 20 min outside nearly kills me!! any tips??

Tuesday, August 25, 2009, 12:05 AM

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this is a great quote from Stu Mittleman's "Slow Burn":

"when you move in a comfortable fat-burning state, the visual information is distinct, expansive, and three-dimensional with a peripheral vastness and expansiveness which is unique and indentifialble. It's as though you are in a 3-d surround-vision movie theatre."

basically as you get started, it is not how fast you go. It is you in "a place that feels comfortable and productive."

As I started running I really embodied this, running very slowly making sure I was totally in tune with the sounds of the outdoors and enjoying it. And I ran very very slowly, and walked plenty. Enjoy it is the #1 rule from my experience. Stay away from the no pain no gain mentality and think of the exact opposite. listen to how your body enjoys and reacts to the movement.

I highly recommend Slow Burn as a book. We are getting to the point where we simply insist people buy a copy of this paperback book in our tip of the day program:


Tuesday, August 25, 2009, 6:56 PM

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jc** - it IS harder to run outside... would it help if you slowed down and/or took walk breaks in between to work up to 20 minutes?

Wednesday, August 26, 2009, 12:46 AM

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I second the C25K program...

I am a former couch potato that started running with a very old version of the Couch-to-5K program... I think it's great for newbie runners and motivating to have an actual race as a goal at the end.

Wednesday, August 26, 2009, 12:48 AM

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I have to agree with the C25k program. Just try doing the walk/run method as your slowly increase your endurance. When I was first started running, I could barely run a min or a quarter without having to stop. Each week, i would set a new goal of running to the next street or next telephone pole before stopping and before I knew it I was running a mile nonstop and worked my way to where I am now.

Another tip is maybe trying to run in park or somewhere scenic to keep your mind occupied on the scenery rather than the running.

Thursday, August 27, 2009, 1:42 PM

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I love this idea. I can barely manage 500m of jogging! I'd really like to get up to a couple of km.
Tips on how to build up running would be really useful - such as that 5 mintue walking 1 minute running idea. I'm not sure how building up fitness works exactly - can we get fit enough to run further just by power-walking or doing other types of exercise? Or do we actually just have to run?

Saturday, August 29, 2009, 11:50 PM

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Thanks for the great suggestions guys, i think i would like to start working up to this. Where can i find the format for the C25K program?

Monday, August 31, 2009, 11:20 PM

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Cool Running's C25K

I don't think this is the specific one I did many years ago but a few friends of mine have used this one:


Tuesday, September 01, 2009, 12:25 AM

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This is awesome. Reading about everyone's running has me really wanting to work myself into it. I think it would be great to work my way up to a race at some point.

Friday, October 02, 2009, 4:44 PM

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