How Do I Start Running?

[SchoolOfRAWk]

I'm a kapha. I'm solid and a heavier frame, no matter what. And I am a DD cup. Not exactly running material, but it can be done, totally.

HOW? I want to start doing it at night soooo badly. Walking, then running, walking, then running, by the river. I cannot run very far at all. I can hike and stuff fine, but it seems I can either go up and down or forward, not both at one time (lol). Still, it's the best. You burn the most calories. I FEEL it and all that good stuff.

Any running advice from runners out there? :o

[SuziS]

I was always heavier than all of the other runners on my teams. I just had to start slow. It took me a long time to build up. After a few years I ended up doing marathons! I think the run/walk thing is great. Jeff Galloway promotes that way of training. He always speaks here locally about his program. I think he has a few books out.

[LightLover]

Use a (sport?)bra with much support, I am serious, i have read that otherwise you can/will get tissue damage.


LL

[SchoolOfRAWk]

Oh, I wear those with the support tanks over it. I layer. It's good. They don't hurt. I'm just... fuller. LOL! Great info, thanks! :-)

[SuziS]

When I was nursing and was larger I used the Frog Bra from title 9!

[Dj 247]

I have been running for years and you do need good support everywhere! I would start with great shoes and a sports bra that fits and that is made for your body type. I also started out with the run/walk method because I could not make it around the block when I first started. :eek: There are all kinds of running programs online and many are free. Runner's World magazine is a good read or you can go to thier website. Coolrunning is another. Running is like eating raw foods you have to listen to your body. Too much too soon can cause injury such as shin splints or you make running a so hard that you don't want to do it.

[SchoolOfRAWk]

I probably cannot run more than 100 meters.... :-(

[rawzeit]

I started out running/walking too. Three times a week with a day of rest after each day of training. First week was running for 90 seconds, walking 90 seconds, repeat 6 times. Second week: run 3 minutes, walk 2 minutes, repeat 4 times. And so on. This builds it up very slowly but before you know it you're running 30 minutes without problems. :)

Take care in placing your feet correctly. Most people walk (and run) like ducks, but your feet should be aligned straight ahead and you should roll from the back of your feet to the ball of your toes. It's worth learning this right from the beginning otherwise you'll hurt yourself eventually. Also, run straight up. I see a lot of folks all cramped up or slouched over, which isn't ideal. Of course, I'm only an amateur so take my advice with a grain of salt. :D

Good luck!

[SmilingRawDancer]

I don't know what defines "running", but what I call running is more like a jog.
I do about a 13 minute mile, and I started out about....a month 1/2 ago :)
It was easy to build up, it just took dedication. Just keep at it, and you'll have great progress!
Now I can run for 30 minutes. Mind you, I run at 4.3 - 4.5 mph, which is a fast walk for some. But I have short legs :p

[SchoolOfRAWk]

you guys make me feel sooooooo much better!!! I'm very excited! I have my mp3 player, full of L7, AC/DC and more great and invigorating tunes.... I'll start tomorrow! Awesome tips and pointers, too. I'll take anything!

[aubrey]

Hi there!

I am raw and I am training for marathons in Oct and Dec and my first ultra in March in San Francisco. I have always been athletic, however, in 2004, I was diagnosed with MS and Fibromyalgia, among other things. I was in such pain and disability that my exercise regimen slowly dwindled away to nothing. However, going raw completely healed me. Six months ago, I began exercising again. At first, I was like you. 100 meters of running totally winded me. Now I run over 40 miles a week. This is how I built myself up...and remember...if running is something you want to do, you must discipline yourself and you must push yourself past your comfort zones, but not to the point of injury. Here's how to get started:

1. Commit to exercising, cardio, 6 days a week for an hour. Pick the same time each day, and do it. Keep a log to track your progress.

2. Start with what you are already doing: run/walk intervals. Start off by walking 4 minutes at a brisk pace and running/jogging for 1 minute. Do that for an hour, making sure you cool down with a five minute walk.

3. Always stretch. When you stretch, it helps your muscles retain their strength. Whenever you strengthen, you have to stretch so that your muscles stay supple. Although it is a myth that you should stretch prior to running; actually, stretching prior to running will tend to increase injury.

4. After you get comfortable with your run/walk routine, slowly start to decrease the walk time by a minute each interval each week, while increasing the running time.

5. After about a month, you should aim to jog the entire 60 minutes.

6. After about another month, you can pick a goal: 5K, 10K, 1/2 marathon, marathon or just merely for fitness and enjoyment. If you have racing goals, begin training for them by subscribing to a running magazine and learning how to mix up your runs, speeds, drills, hills, and the like to develop endurance, strength and stamina. I was working out just to look nice but got bored with that. I wanted a goal. My goal is to run my first ultra in March and after that, to start training for adventure racing! It makes working out so much more purposeful!

Misc. considerations:

1. Shoes: I swear by good shoes (change them every 300-400 miles) and buy good insoles. I like archmolds.com. The better the shoes and insoles, the less sore you will be and the more you will enjoy running and the less susceptible to injury you will be.

2. Mix it up: don't only train on a treadmill. Go do trails, laps, new routes. Cross training in different environments not only keeps you from getting bored, it also helps you become a better runner.

3. Recovery: I love The Ultimate Meal mix. Its a raw food protein/supplement shake you can order online from theultimatelife.com or find in healthfood stores. It is a great after-run recovery drink. I also give my legs massages with clove oil after long runs.

4. Get inspired!: I love reading articles about marathoners, ultra marathoners, and people that beat the odds. Its inspiring, and is very motivating for your own training.

Hope all this helps! Run strong!;)

[Missvanilla]

you have had some fantastic advice here.
I just want to say that i hear you... when I went raw 4 years ago I could run only 30 seconds, I was really out of shape! Slowly I improved the situation, it took some dedication but after a few months I was able to run 8 miles in 90 minutes. Ok, I need to improve a lot more before I can run a marathon, but if you think where I started from...
:)
So, if I have been able to get better, everyone can!!
ciao!

[barose]

Google: couch to 5K

Its a pretty easy-going program for a beginner.

With Aubrey, I swear by good running shoes. They can get expensive, but so worth it.

[SchoolOfRAWk]

Wow. Amazing amazing stuff!!!!!
When I lift weights (in the past), I improve considerably, quickly.
Is running the same? :-)
I AM STARTING TOMORROW. :-)
Down by the path by the river, I think. I'm self-conscious. I don't want people around. How lame is that?!

[SmilingRawDancer]

Not lame at all! I run mostly on my treadmill, as I'm easily discouraged by watching people out on the track SPRINTING for as long as I jog!
I'm always self-conscious about my breathing too. I'm always like "Is this too loud? Do they think I'm out of shape?!"

Just get out there :) It's well worth it.

[aubrey]

Don't be self conscious. Most people at the gym or on the trail were not born sprinting miles. Many of them started exactly like you. Most of them, in fact.

Also, its not necessarily about speed. Look at ultra marathoners. Most of them do not run the whole way. They run AND walk. Its more about reaching the goal and crossing the finish line than it is collapsing in a heap before you get there.

FYI: most sporting goods stores will have last year's shoe models on clearance this time of year. Most models of running shoes don't change too significantly from year to year, so buying last year's model for $50 less is well worth it! I just got a new paid or Nike Pegasus for $59 and this year's model is $109!:eek:

[PixieLed]

I just wanted to thank everyone for their advice here. And for School for posting this thread in the first place. I had been telling myself "I need to get back into running", "it's the summer, I should run now that exams are over", etc etc etc. But I kept putting it off. But while reading the middle of this thread I told myself: stop reading about it and do it!

So I just came back from a 15 minute run. I had not run in at least 6 months, so for me it's pretty good. I will take the advice of setting an hour each day though, I think that makes me more committed and less likely to cop out if I get tired. I feel so good after such a short run!! I can't wait to run more now! :)

Thanks for all the good advice.. I think I need better shoes, but at least the ones I have now don't hurt so I'm happy. :)

Thanks for all the advice!

[the_lab_rat]

I've been jogging for about 3 years (on and off). When I started out, I could just barely run 1/4 mile, and probably no faster than 4 mph! I started by running 1/4 mile, then walking 1/4, then running, etc. In the beginning I could only go a total of about 4 miles of running and walking combined. Gradually I increased the amount of running and decreased the amount of walking, and increased the total distance. Now I can run 13+ miles.

I'm still not a great runner though, but you don't have to be perfect at it to enjoy it, especially in the beginning! I still run slow (around 5.5 - 6 mph) and I feel like I look silly when I run--I'm not graceful at all! But you just have to stop caring what others think and focus on having fun for yourself and being healthy!

My advice would be... like others have said, find some good running shoes. They're worth the money. Cheaply-made ones can end up causing pain or injuries. Also, don't be afraid to walk or take breaks when you need to. Sometimes if you're tired and just walk for a while you totally regain your energy. Even when I'm doing races I usually take a tiny walk break halfway through. Oh, and experiment with different times of the day to run. Personally, morning is the only time that works for me, otherwise I just don't have the energy; whereas my dad tends to run at lunchtime and my mom in the late afternoon. And finally, find somewhere you like to run. I can't stand treadmills or tracks, so I run in the hills near my house. It's good to mix things up, but I think more important to find somewhere you enjoy running even if it's the same trail every day. Always remember to keep it fun!

Hope some of that helps :)

[GreenPrince]

I probably cannot run more than 100 meters.... :-(

That's enough... ;)

Don't look for a quantitative prestation in the beginning, but a qualitative, and that's:
To establish a habit!

[SchoolOfRAWk]

This is awesome, what a great thread!

Thanks for making me feel so much better about it, guys!

I am excited.

I will try this soon.

I do have some good New Balance running shoes, though. Pretty unused. ;-)

[Dj 247]

Please be careful when running esp. using the mp3 player. Running alone can be dangerous. There are some not so nice people out there and also some not so nice dogs! I never run where there is not people traffic when I go out by myself. I mean don't be afraid, but be aware and smart! When facing a dog stop put your hands in your pockets or down by your side, and do not look directly at the dog, but keep it in your vision. Don't talk to the dog either. The dog will probably just sniff you and go about his or her buisness. I was out runing and a dog (a boxer) came running up to me and stopped. I thought I was going to pee my pants! He just sniffed me and went on. Whew!

[Maddy]

Just go out and do what you can - one of the best pieces of advice I can add apart from the good shoes/bra and what everyone has said about run/walk is when you start off on your run segment - throttle back - alot of people get discouraged because they can't go far but they are probably going too fast initially

I am rehabilitating a mal tracking patella and haven't run for months so when I go out now - I start jogging and after 10 seconds say right - down a gear and slow down a bit - that way I can build stamina much faster because I can run for longer

Because of the kneecap I am run/aliking anyway at the moment but thats how I started in the first place 200 metres to New York marathon in about 12 months and to be fair I do tri so didn't run as often as alot of people do :D

[Aasyah]

Everyone is posting great advice,some i can use on those low phase days. :-)

I currently run on a tredmill with my mp3, the music helps me focus on my goal and stay on pace.

You will get there, i was also at that point where i could not run to the end of a block without wanting to lay down and cry lol lol lol it will get easier and FUN!!!


Aasyah

[SchoolOfRAWk]

Please be careful when running esp. using the mp3 player. Running alone can be dangerous. There are some not so nice people out there and also some not so nice dogs! I never run where there is not people traffic when I go out by myself. I mean don't be afraid, but be aware and smart! When facing a dog stop put your hands in your pockets or down by your side, and do not look directly at the dog, but keep it in your vision. Don't talk to the dog either. The dog will probably just sniff you and go about his or her buisness. I was out runing and a dog (a boxer) came running up to me and stopped. I thought I was going to pee my pants! He just sniffed me and went on. Whew!

It's funny - I'm used to walking around at night in the dark with my radio, just not running. Dogs come up to me all the time, some barking. But they all are just doing their job and can't scare me. So few would really "attack". Half the time they sound scary and their tale is wagging. So I LOVE seeing dogs out, they always get a huge petting from me while their owners apologize for their dog's "behavior". LOL! So, it is great advice, but that is not a fear. Strange men can be, but I have a 6th sense about that stuff and other people are usually out. It's summer in Oregon. You can never be too careful, though, this is true, so THANK YOU!

[Suz58]

This is a great thread, great to here of people getting out running. One thing I don't agree with though is doing it everyday and an hours exercise is a lot for a beginner. When I first started running in my 20's I got shin splints from doing too much is shoes that weren't supportive enough. With good shoes and sensible training I managed a cross country marathon and several triathlons.
Last year a friend and I started running again after about 8 years of motherhood and very little running. In the past I would have said that once a week wasn't enough but we found that even the weeks when we only managed one run (30 - 40 mins) we still progressed and felt better for days afterwards. 3 times a week would be a good start, you don't want to get injured and your body needs to recover.
Happy running
Suz

[durianrider]

no your right schooly! THATS LAME!

why should we feel lame for choosing to experience the joys of movement. our god given right to be healthy and less of a burden on ourselves, family, society, animals and planet..how dare you make couch potatoes feel insecure! get back inside! lol!

we live in a world that drives a car to the corner shop to get a quart of milk and thinks riding a bike is extreme or running will give you a heart attack like mr fixx. thats lame!

aim for 60 seconds at a time. do 60 seconds everyday. start slow. build 10% a day each week. first week is 60 seconds a day. then second week 66 seconds and so on..try that out. its so easy that there is no excuse yet enough stimulis that youll be running marathons in the future.

go to a second hand book shop and grab any book on running. get the posture tips out of it.
and that raw book that you questioned?
read it, believe it, live it and ultimate health you are destined!

your not lame. but the negative self talk that have allowed to enter our mind is. thats lame.

but maybe you shouldnt run,,your a kapha after all. you dont see kapha horses or greyhounds running do you! nor kapha squirels or gazelles..lol!

run, run, run!
jog jog jog!
its fun fun fun!
forget the lame ass self talk
get out there NOW and walk
do your 60 seconds running effort
get a heart rate monitor..its worth it
positive information..we can use it
our society and health,,they abuse it
no health without fitness
let mother nature be our witness
after training fuel up on juicy fruit chews
and take off your new running shoes
have a cold shower
and rejoice in your new found running power!
slam as much sweet raw past ya jaw
till it overflows and falls on the floor!
low fat just gives us more
sends candida bags packed and out the door!
keep it hardcore raw!
your gonna be fly'n in no time..of that we can be SURE!

[SchoolOfRAWk]

I LOVE YOU DURIANRIDER! "Schooly" - I like that, too!

I feel so good about the decision. Anything is an improvement. I know kaphas can and do run is all. Large-boned people run all the time. I will do it but not push myself. I'm excited!

I'll probably be pushing for starting Monday, though due to going out of town and all. BUT I'M EXCITED! :-)

I'm also excited to really get on a super lowfat raw high fruit diet after I am done master cleansing.... ;)

[durianrider]

rawsome!

i just live the cleanse lifestyle everday now..

[aubrey]

If you walk alot, and do some down hill running, too, you might want to consider getting shoes 1/2 size too big. Reason being is that when you walk and run downhill, your toes are more likely to keep hitting the "toe box" or the front of your shoe. As you build up and begin increasing distance, this can cause foot problems and runners MUST take care of their feet. I learned the hard way. Once I worked up to 40+ miles a week with my regularly fitting running shoes, after a long run I noticed that my toe "index" toes had HUGE blisters on them, extending under the nail. I lost both my toenails. This is common among distance runners and walkers and even shorter-distance down hillers. It's called "black toe" because the toes bruise, turn blackish, and the nails fall off. Just in time for summer flip flops, I am missing toe nails! Its not hot. LOL. Needless to say I got a larger pair of shoes and am doing much better. Foot care: after a run, try and find time to soak the feet in warm water with some tea tree oil, which is anti-bacterial/fungal. Adding a little lemon juice will help keep the feet soft. Pumice stones are a must once you start getting caluses. I spray the insides of my shoes with a tea tree oil and lavendar oil and water solution after a run, and talc my feet prior to putting on socks to help keep them dry. Take care of your feet...they take you so many cool places!

[rawfoodmommy#1]

When I was nursing and was larger I used the Frog Bra from title 9!

what is exactly Frog Bra from title 9? and where can you buy it

[barose]

Title Nine is a local (to us) store selling woman's athletic apparel. You can shop online and by catalog too.
http://www.titlenine.com