| |
Main
Date: 22 Oct 2006 04:04:39
From:
Subject: A few beginner's questions
|
Hey everyone. I'm about to begin a running regimen, and I've got a few
questions. Just about every question I had was answered by the
wonderful beginner's FAQ, but a few persist.
1.) How can I figure out which pair of running shoes is right for me?
I've been reading alot about foot types, and I think that I've
determined that I'm an overpronator, but that still leaves me pretty
much clueless as to which particular shoe from any number of brands
would be the right one for me. My budget is tight, and the discount
shoe stores that I've visited don't exactly have the most informative
staffs. What can I do on my own to find the right fit? What should I
look for, and what brands should I look for as a "value-conscious"
runner?
2.) What pitfalls should I be aware of in terms of not keeping my
regimen? How should I combat these and keep myself on my plan? I'm
already planning on using the iPod Nano + Nike sensor kit, which I know
will help me as that kind of self-documentation and tracking of
statistics really helped me lose 65 pounds in the past year (through
dieting alone). Now that I'm adding excersise to the dieting, I know it
will help to track that as well, but what other measures can be taken
to keep me on the straight and narrow with my running?
3.) Urban sidewalks or treadmill at a gym? I may or may not be able to
afford a gym membership, so this question might be moot, but is there a
specific advantage or disadvantage to either of these that I should be
aware of?
4.) How essential is it that I have special "running-wear," like the
t-shirts made of exotic fibers that supposedly keep you dry and cool?
Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
with socks...
Thanks in advance,
Will
|
|
| |
Date: 22 Oct 2006 10:09:14
From: Charlie Pendejo
Subject: Re: A few beginner's questions
|
AWilliamson wrote:
> I wouldn't know what shoe to recomend for you but
> www.holabirdsports.com is an awesome company.
I like holabird but the OP, as an absolute beginner, should certainly
go to a running specialty store the first time.
If the store and its employees are good, he'll get help with
determining what size running shoe he really needs (in my case a full
size up, in most models, from street shoes); what type (neutral,
stability, motion control) he requires; suggestions for suitable
models; and most importantly the ability to try on a variety of shoes
before purchase, to see what fits and is comfy to run in.
OP, don't spend however much on your Ipod/Nike gizmo then cheap out and
try to save ten bucks on the shoes! Shoes are cheap - the $80 or so
you'll spend will last you many months, much cheaper than the gym
membership you're contemplating. Save the $$ by not buying special
clothes until the length of your runs means you're uncomfortable in
cotton - and I agree with Al, socks are probably the first thing you'll
want to upgrade, but even then whatever you've got is likely fine at
first.
|
| |
Date: 22 Oct 2006 09:17:48
From: AWilliamson
Subject: Re: A few beginner's questions
|
On 22 2006 04:04:39 -0700, w.beckley@gmail.com wrote:
>My budget is tight, and the discount
>shoe stores that I've visited don't exactly have the most informative
>staffs.
I wouldn't know what shoe to recomend for you but
www.holabirdsports.com is an awesome company. I've been ordering from
them for fifteen years.
~~~Powering the Elite Athlete in You~~~~
http://www.shaklee.com/main/prodNutSports
A.Williamson
mailto:healanthart@shaklee.net
http://www.shaklee.net/healanthart
|
| |
Date: 22 Oct 2006 10:40:36
From: Frank Boettcher
Subject: Re: A few beginner's questions
|
On 22 2006 04:04:39 -0700, w.beckley@gmail.com wrote:
>Hey everyone. I'm about to begin a running regimen, and I've got a few
>questions. Just about every question I had was answered by the
>wonderful beginner's FAQ, but a few persist.
>
>1.) How can I figure out which pair of running shoes is right for me?
>I've been reading alot about foot types, and I think that I've
>determined that I'm an overpronator, but that still leaves me pretty
>much clueless as to which particular shoe from any number of brands
>would be the right one for me. My budget is tight, and the discount
>shoe stores that I've visited don't exactly have the most informative
>staffs. What can I do on my own to find the right fit? What should I
>look for, and what brands should I look for as a "value-conscious"
>runner?
>
>2.) What pitfalls should I be aware of in terms of not keeping my
>regimen? How should I combat these and keep myself on my plan? I'm
>already planning on using the iPod Nano + Nike sensor kit, which I know
>will help me as that kind of self-documentation and tracking of
>statistics really helped me lose 65 pounds in the past year (through
>dieting alone). Now that I'm adding excersise to the dieting, I know it
>will help to track that as well, but what other measures can be taken
>to keep me on the straight and narrow with my running?
>
>3.) Urban sidewalks or treadmill at a gym? I may or may not be able to
>afford a gym membership, so this question might be moot, but is there a
>specific advantage or disadvantage to either of these that I should be
>aware of?
>
>4.) How essential is it that I have special "running-wear," like the
>t-shirts made of exotic fibers that supposedly keep you dry and cool?
>Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
>with socks...
>
>Thanks in advance,
>
>Will
Shoes most important, do it right, others have given good advice.
The rest, whatever floats your boat. It has been my experience that
the greatest danger to a beginning program is your own eventual
boredom and quitting the program because of it. If fancy gadgets,
clothes, ability to run in the dry in bad weather, posting here,
competing in runs because of the comradrie, joining a running club,
becoming a cross country booster, reading the much ridiculed "Runners
World" or anything else that maintains your interest until you get to
the point that you can't do without it, then that's what you should
do. It really is that simple.
Frank
|
| |
Date: 22 Oct 2006 08:07:59
From: Beginning runner
Subject: Re: A few beginner's questions
|
I'm a beginning runner (just look at my handle if you don't believe me.
<g >), so here are things from my perspective.
In article <1161515078.954123.173240@i42g2000cwa.googlegroups.com >,
w.beckley@gmail.com wrote:
> 1.) How can I figure out which pair of running shoes is right for me?
Find a store that specializes in running shoes and gear. They can
evaluate your feet and stride and recommend proper shoes for you. They
will probably recommend a number of pairs. When I bought my first pair
from such a store, they had me try out each pair, and then try mixed
pairs (left shoe from pair A, right shoe from pair B) to better compare
them. It finally came down two pairs that I couldn't decide between on
fit and comfort, so I chose based on color--I would have based it on
price, but they cost the same.
I would say that getting the right pair of shoes is the most important
thing you can do aside from actually training.
> 2.) What pitfalls should I be aware of in terms of not keeping my
> regimen? How should I combat these and keep myself on my plan?
I'm using the Nike+iPod gizmo too. It is great for documenting a run;
it records time, distance, and pace--but make sure you calibrate it. As
for sticking to the plan, my advice is don't. I've been going by the
Couch to 5K plan at coolrunning.com; I was unable to stick to the plan
because I was unable to do it. So I modified the plan to meet my
abilities. It took me three weeks to complete week three after
finishing week two. It took me five weeks to complete week four after
finally finishing week three. Instead of trying to meet the week's
goal, I set myself a more do-able goal, and when I reached that, I
raised the bar a bit each week (or sometimes in the middle of the week),
until I was able to complete the program's goal.
This approach paid off big in week 5; I was able to do it the first time
each day. Weeks one through four have the same goal each day, but week
five has a different goal each day. I start week six tomorrow.
> 3.) Urban sidewalks or treadmill at a gym?
Treadmills help you; they push your feet. Going at a given speed on a
treadmill takes less effort than the same speed on solid ground. That's
the reason it is recommended that if you do run on a treadmill, set the
incline to 1 or 2%. Because the Couch to 5K program alternates running
and walking through week six, I found it hard to use the treadmill
because I had to keep changing the speed every so often--in the early
weeks every minute or two. Also treadmills can't simulate the changing
slope of the ground, nor the side-to-side inclines, that running on the
ground has.
If at all possible, run on the ground, not on a treadmill. But try to
stay off the sidewalk; I run in the bike lane on the asphalt. Asphalt
is softer than concrete and less hard on your feet. I'm going to start
running on the dirt paths along the irrigation canals here fairly soon.
("Here" being the Phoenix, AZ area.)
> 4.) How essential is it that I have special "running-wear," like the
> t-shirts made of exotic fibers that supposedly keep you dry and cool?
> Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
> with socks...
I recently bought two of those shirts; the tee-shirt I had been wearing
started to come apart at the seams. I sweat a lot, and running in the
desert heat meant that my shirt got full of sweat, so I treated myself.
It was a present for finishing week four of the program.
But I recommend putting the money into the shoes rather than into
shirts. Don't stint on the shoes.
Now I'll sit back and let the experienced runners pick my advice apart.
<g >
|
| | |
Date: 22 Oct 2006 09:21:13
From: AWilliamson
Subject: Re: A few beginner's questions
|
On Sun, 22 2006 08:07:59 -0700, Beginning runner
<bogus@invalid.com > wrote:
>Now I'll sit back and let the experienced runners pick my advice apart.
I think your advice is great!
~~~Powering the Elite Athlete in You~~~~
http://www.shaklee.com/main/prodNutSports
A.Williamson
mailto:healanthart@shaklee.net
http://www.shaklee.net/healanthart
|
| | |
Date: 23 Oct 2006 20:11:03
From: Elflord
Subject: Re: A few beginner's questions
|
On 2006-10-22, Beginning runner <bogus@invalid.com > wrote:
>> 2.) What pitfalls should I be aware of in terms of not keeping my
>> regimen? How should I combat these and keep myself on my plan?
>
> I'm using the Nike+iPod gizmo too. It is great for documenting a run;
> it records time, distance, and pace--but make sure you calibrate it. As
> for sticking to the plan, my advice is don't. I've been going by the
> Couch to 5K plan at coolrunning.com; I was unable to stick to the plan
> because I was unable to do it. So I modified the plan to meet my
> abilities. It took me three weeks to complete week three after
> finishing week two. It took me five weeks to complete week four after
> finally finishing week three. Instead of trying to meet the week's
I think this hits the nail on the head. It's all about patience.
Patience will ultimately pay off, you will make gradual but very steady
progress.
Impatience is likely to lead to frustration and/or injury, neither of which
serves the more important goal of "sticking with it".
>> 3.) Urban sidewalks or treadmill at a gym?
>
> Treadmills help you; they push your feet. Going at a given speed on a
> treadmill takes less effort than the same speed on solid ground. That's the
> reason it is recommended that if you do run on a treadmill, set the incline
> to 1 or 2%.
Not quite ... The adjustment is supposed to compensate for the lack of wind
resistance on the treadmill. But the treadmill doesn't "push your feet".
> Because the Couch to 5K program alternates running
> and walking through week six, I found it hard to use the treadmill
> because I had to keep changing the speed every so often--in the early
> weeks every minute or two. Also treadmills can't simulate the changing
> slope of the ground, nor the side-to-side inclines, that running on the
> ground has.
>
> If at all possible, run on the ground, not on a treadmill. But try to
> stay off the sidewalk; I run in the bike lane on the asphalt. Asphalt
Another thing to look out for is the camber of the road. That's a potential
recipe for repetitive stress injury. If the road is dead flat, you'll be
OK, but I'd take a flat (give or take random variation) concrete sidewalk
over a cambered asphalt surface.
> is softer than concrete and less hard on your feet. I'm going to start
> running on the dirt paths along the irrigation canals here fairly soon.
> ("Here" being the Phoenix, AZ area.)
Nothing wrong with using a treadmill, though it's correct that there's a
lack of variability in footing, so it's hard to run well on the road without
doing *some* running there.
> I recently bought two of those shirts; the tee-shirt I had been wearing
> started to come apart at the seams. I sweat a lot, and running in the
> desert heat meant that my shirt got full of sweat, so I treated myself.
> It was a present for finishing week four of the program.
>
> But I recommend putting the money into the shoes rather than into
> shirts. Don't stint on the shoes.
Absolutely
> Now I'll sit back and let the experienced runners pick my advice apart.
Often the best person to give advice to a beginner is another beginner.
Cheers,
--
Elflord
|
| |
Date: 22 Oct 2006 06:50:24
From: Al Bundy
Subject: Re: A few beginner's questions
|
w.beckley@gmail.com wrote:
> Hey everyone. I'm about to begin a running regimen, and I've got a few
> questions. Just about every question I had was answered by the
> wonderful beginner's FAQ, but a few persist.
>
> 1.) How can I figure out which pair of running shoes is right for me?
> I've been reading alot about foot types, and I think that I've
> determined that I'm an overpronator, but that still leaves me pretty
> much clueless as to which particular shoe from any number of brands
> would be the right one for me. My budget is tight, and the discount
> shoe stores that I've visited don't exactly have the most informative
> staffs. What can I do on my own to find the right fit? What should I
> look for, and what brands should I look for as a "value-conscious"
> runner?
>
> 2.) What pitfalls should I be aware of in terms of not keeping my
> regimen? How should I combat these and keep myself on my plan? I'm
> already planning on using the iPod Nano + Nike sensor kit, which I know
> will help me as that kind of self-documentation and tracking of
> statistics really helped me lose 65 pounds in the past year (through
> dieting alone). Now that I'm adding excersise to the dieting, I know it
> will help to track that as well, but what other measures can be taken
> to keep me on the straight and narrow with my running?
>
> 3.) Urban sidewalks or treadmill at a gym? I may or may not be able to
> afford a gym membership, so this question might be moot, but is there a
> specific advantage or disadvantage to either of these that I should be
> aware of?
>
> 4.) How essential is it that I have special "running-wear," like the
> t-shirts made of exotic fibers that supposedly keep you dry and cool?
> Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
> with socks...
>
> Thanks in advance,
>
> Will
The shoes are the most important item on your list. Do not buy cheap
department store type shoes. Even name brands at discount stores are
frequently second line shoes. By that I mean they are not as sturdy and
won't last as long or perform as well. And by performance, I mean
injury prevention. Seek out a runner's store. (Yes, of course get some
decent athletic socks as they are cheap.)
Just wear something that's comfortable and loose. Save your money on
gym membership and run outside. It saves money and burns more energy.
If possible, just go out your front door rather than drive someplace. I
prefer to go out a certain distance and back home rather than run a
loop around the neighborhood. If I go out five miles I know I have five
to run back without any walking.
The biggest problem people have is underestimating their potential for
distance. At the same time, many try to start off too fast and risk
injury and fatigue. Start off for a few days at a short distance and
then start adding time or distance.
|
| |
Date: 22 Oct 2006 08:49:44
From: Miss Anne Thrope
Subject: Re: A few beginner's questions
|
The first three are non questions.
Jogging costumes however, are a must.
They give me a brighter target to aim towards.
|
| |
Date: 22 Oct 2006 17:24:07
From: Charlie Pendejo
Subject: Re: A few beginner's questions
|
Patrick wrote:
> I've found the synthetic materials do work more or less
> as advertised, but mine tend to smell more than cotton.
A laundry detergent called "Sport Wash" will take care of that.
|
| |
Date: 22 Oct 2006 18:46:33
From: Patrick
Subject: Re: A few beginner's questions
|
On 2006-10-22, w.beckley@gmail.com <w.beckley@gmail.com > wrote:
> 1.) How can I figure out which pair of running shoes is right for me?
> What should I look for, and what brands should I look for as a
> "value-conscious" runner?
I am not convinced that any particular shoe can prevent injury. A
specialty running store will have a larger selection which may better
your chances of finding a show you like, but not necessarily one that
will protect from injury (perhaps I'm going to the wrong stores, but no
running store has ever followed up with me after a sale to ask if I
liked the shoe or got injured). Someone please correct me if the
evidence says otherwise; I do not wish to give bad advice. Particularly
for the sake of those on a tight budget, shelling out for expensive
shoes of dubious utility seems imprudent.
After my own literature searches, I more or less concur with the
introduction to this:
http://www.time-to-run.com/footwear/mechanisms.htm
Starting out easy and not trying to do more than you can handle would
seem to be the best advice on injury prevention.
> 2.) What pitfalls should I be aware of in terms of not keeping my
> regimen? How should I combat these and keep myself on my plan?
Just get out there every day. If you don't feel like running, walk.
Hopefully a little activity will get your blood flowing, and then you
will want to do a little running, but any activity is better than none.
Go for time; don't worry about distance or speed.
> 4.) How essential is it that I have special "running-wear,"
Completely non-essential. I've found the synthetic materials do work
more or less as advertised, but mine tend to smell more than cotton. If
your shirts get sweaty and uncomfortable, consider upgrading.
--
Patrick <pat@polycrystal.org >
|
| | |
Date: 23 Oct 2006 05:59:39
From: Dot
Subject: Re: A few beginner's questions
|
Patrick wrote:
> On 2006-10-22, w.beckley@gmail.com <w.beckley@gmail.com> wrote:
>
>>1.) How can I figure out which pair of running shoes is right for me?
>
>
>>What should I look for, and what brands should I look for as a
>>"value-conscious" runner?
>
>
> I am not convinced that any particular shoe can prevent injury.
Correct. However, the wrong shoe can cause injury. And that's the
probability people try to minimize by going to a decent store or somehow
having a professional analysis. I truly believe I owe my running today
to my PT and the exercises he gave me as well as shoe recommendations.
(My GP had told me to give up running 'cuz of foot problems, and he's a
former runner - but GP's aren't trained in foot problems.)
Dot
--
"Dream big and dare to fail." --- Norman Vaughan
|
| |
Date: 22 Oct 2006 15:21:10
From: Twittering One
Subject: Re: A few beginner's questions
|
w.beckley@gmail.com wrote:
> Hey everyone. I'm about to begin a running regimen, and I've got a few
> questions. Just about every question I had was answered by the
> wonderful beginner's FAQ, but a few persist.
>
> 1.) How can I figure out which pair of running shoes is right for me?
When you put them on in the store, do they
feel good, make you want to jet out the door
on fleet foo? Besides some basic good advice
on your pronation issues, I would get a show
that cushions well the ball of your foot, and
had a nice "roll" feeling, does not have you sitting
on your heels.
What should I
> look for, and what brands should I look for as a "value-conscious"
> runner?
I found the Asics Nimbus a really good shoe
to get me running comfortably, with not much
experience on distance. It cushioned my foot
really well, and gave me a nice bounce, making
running feel more effortless.
In general, Asics will give you a good shoe,
so find the right one for you.
> 2.) What pitfalls should I be aware of in terms of not keeping my
> regimen? what other measures can be taken
> to keep me on the straight and narrow with my running?
Set a routine, eg, every other day, or 5 days/week or
whatever, and just Do It those days, andrecognize
the value of rest days, and do not feel guilty about that.
> 3.) Urban sidewalks or treadmill at a gym? I may or may not be able to
> afford a gym membership, so this question might be moot, but is there a
> specific advantage or disadvantage to either of these that I should be
> aware of?
I personally prefer treadmills, because it keeps my
from better, and I can track my pace and milage
perfectly. For me, running on the road tends to
let me fall into slopppy form, and I do not keep
my pace as well. But running outside is certainly the
preferred method of any serious runner. I don't like
the stop and start element of city running, however,
my only real option.
> 4.) How essential is it that I have special "running-wear," like the
> t-shirts made of exotic fibers that supposedly keep you dry and cool?
> Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
> with socks...
Tshirts are fine.
But I really recommend running tights.
It makes running and your body-sense in space
so much cleaner.
I never ran in tights till the last 2 years,
and now I hate running in anything else.
Tights and sweatshirt are good options for
cold weather, too.
|
| |
Date: 22 Oct 2006 15:09:24
From: Twittering One
Subject: Re: A few beginner's questions
|
"I prefer to go out a certain distance and back home rather than run a
loop around the neighborhood. If I go out five miles I know I have five
to run back without any walking. "
How do you get 5 miles out?
|
| |
Date: 22 Oct 2006 18:03:56
From: Dot
Subject: Re: A few beginner's questions
|
w.beckley@gmail.com wrote:
> Hey everyone. I'm about to begin a running regimen, and I've got a few
> questions. Just about every question I had was answered by the
> wonderful beginner's FAQ, but a few persist.
>
> 1.) How can I figure out which pair of running shoes is right for me?
As already mentioned, go to a quality running store (not the mall kind)
and get properly fitted by qualified folks. That's no guarantee though.
If you don't have such a shoe store, you might check if there's
qualified person (like a physical therapist that works with runners) who
can give a gait analysis. The money you spend on getting the right shoe
is more than saved in dors' bills and pain and suffering. (FWIW, in
recent history, I've had some foot problems when I was wearing shoes
from mall store (no running stores near me), then found a running shoe
store, they fitted me; then had more problems, PT analyzed my gait and
feet and fitted me plus a bunch of exercises; happily running now.)
Get good shoes before you worry about anything else like gadgets and
clothes.
>
> 2.) What pitfalls should I be aware of in terms of not keeping my
> regimen?
Keep it fun - whatever it takes. If you need gadgets to have fun or like
to go wander through the woods with no gadgets - just do it. Whether you
like to track every little detail or just run - just do it. Some people
like detail to keep them motivated; others like the escape from detail.
Some like the structure of a detailed schedule; others feel chained.
If there's a day you're supposed to run and don't feel like it, just put
your shoes on, step out the door, and take a couple steps. That's
usually the hardest part.
>
> 3.) Urban sidewalks or treadmill at a gym? I may or may not be able to
> afford a gym membership, so this question might be moot, but is there a
> specific advantage or disadvantage to either of these that I should be
> aware of?
If you have some park trails near you might be best for feet and are
more likely to not be slanted so much - and may be a lot more enjoyable.
Where I am the paved roads and sidewalks are slanted to provide
drainage, which means in winter when the sidewalks are icy, we slide
into traffic. Not all places slant their sidewalks to the extent they do
here. If no trails and you can find a bike path or whatever separated
from traffic, that's a plus. They're safer and using not sloped sideways
like sidewalks and roads.
That said, tm do provide the advantage of being able to adjust
topography, as long as it's between -3 and +15% and they don't have the
sideways slanting of roads and sidewalks.
>
> 4.) How essential is it that I have special "running-wear," like the
> t-shirts made of exotic fibers that supposedly keep you dry and cool?
> Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
> with socks...
For getting started, whatever you have is fine. I ran in cutoffs (or
sweats in winter) and cotton t's for years. As your runs get longer or
you run in more varied weather, you'll likely find some of the wicking
fabrics beneficial. Depending on where you are, temperatures and other
weather conditions, replacing cotton socks with wool or technical
materials may be the first thing - at least for me it was. If you're
concerned about "dry and cool" rather than "warm and dry" in late , I
suspect you're in a warm environment (although we're having warm, for
us, temps).
You can find some low-priced stuff at Wal-Mart or Target (I've heard, no
Targets in AK). But I tend to shop
www.sierratradingpost.com
www.campmor.com
for closeouts on quality gear.
Sometimes some good buys can be found at
http://www.rei.com/outlet/
http://www.milemarkersports.com/clearance.php
Enjoy your new found hobby.
Dot
--
"Dream big and dare to fail." --- Norman Vaughan
|
| |
Date: 23 Oct 2006 10:14:03
From:
Subject: Re: A few beginner's questions
|
w.beckley@gmail.com wrote:
> Hey everyone. I'm about to begin a running regimen, and I've got a few
> questions. Just about every question I had was answered by the
> wonderful beginner's FAQ, but a few persist.
>
> 1.) How can I figure out which pair of running shoes is right for me?
> I've been reading alot about foot types, and I think that I've
> determined that I'm an overpronator, but that still leaves me pretty
> much clueless as to which particular shoe from any number of brands
> would be the right one for me. My budget is tight, and the discount
> shoe stores that I've visited don't exactly have the most informative
> staffs. What can I do on my own to find the right fit? What should I
> look for, and what brands should I look for as a "value-conscious"
> runner?
Don't skimp on shoes, especially if you think you have pronation
issues. Personally, I would never diagnose my own pronotion issue... I
would leave that up to an expert, if not a PT than at least a trained
expert at a running shoe store.
Try the sneaks on while wearing the same socks you intend to run in.
Bulky socks take up more room than lightweight, thin ones.
Go to the store late in the day, when your feet are widest. Your feet
will swell quite a lot while running, so you need a lot of room in the
toe box area in particular.
Make sure the shoes are comfortable - nothing pinching or rubbing.
> 2.) What pitfalls should I be aware of in terms of not keeping my
> regimen? How should I combat these and keep myself on my plan? I'm
> already planning on using the iPod Nano + Nike sensor kit, which I know
> will help me as that kind of self-documentation and tracking of
> statistics really helped me lose 65 pounds in the past year (through
> dieting alone). Now that I'm adding excersise to the dieting, I know it
> will help to track that as well, but what other measures can be taken
> to keep me on the straight and narrow with my running?
I have an ipod nano + nike too - I love it. Like you, I'm a
documentation nut. This makes it so much easier to keep track of
progress (or lack of progress - a few weeks ago I noticed that my
progress was going backwards. Turned out that I was coming down with a
virus!
I know that for me if I don't go out nearly every single day, I'll
never get back into the habit. For me, it takes 6 weeks for a habit to
stick. However, if I were to run each and every day, I'd quickly injure
myself! But if I don't go out every day, I won't establish the habit.
It's a Catch 22.
So this time around, I am walking instead. I started three months ago
walking one hour 5 times a week minimum (burning about 370 calories
each session, according to my ipod). It is now a habit and on days when
I don't walk, I really miss it. Therefore I'd say, if you are like me
and you find you have a hard time establishing a habit if you are only
running 2-3 times a week, instead of risking injury by going out more
often, try walking instead on the other days of the week.
About once a week now, I'll jog/walk for 30 min. I wasn't going to
attempt jogging for a full year, BUT it's hard not to want to,
especially on days when I can only squeeze in 30 minutes, or I'm
feeling good and the weather is perfect and i get in this groove going
downhill and the next thing you know, I'm jogging not walking!
I can now jog about 15-20 minutes straight, at an embarassingly slow
pace, but it's a start. However, I need to take the next day off to
fully recover. And I need to stretch A LOT. Every single day. Yoga has
been great, because it's helping me learn where my muscle imbalances
are - the imbalances that ultimately led to my previous back problems &
piriformis syndrome.
Injury is not fun and it is the quickest way to derail the best
intentions, so the best advice I can give you is to take it slow and
set really modest goals for yourself, and make sure you incorporate
daily stretching into your routine. It's easy with the nike sport kit
to get carried away - you want to hear Lance congratulate you on
another PR. Remember that your mind and ego will be ready to fly, long
before your joints are conditioned to handle the stress.
> 3.) Urban sidewalks or treadmill at a gym? I may or may not be able to
> afford a gym membership, so this question might be moot, but is there a
> specific advantage or disadvantage to either of these that I should be
> aware of?
Others already answered this, but if you stick to outdoors, try to stay
off the sidewalks if you can because the concrete is very hard on your
joints. When I jog, I jog along the gully of the road, instead of on
the sidewalk, whenever I can. Also alternate your direction so you are
not always running in the same direction because sidewalks and roads
are slanted. (This applies even if you are just walking too).
And hills are wonderful conditioners, so don't avoid them. I read
somewhere recently that going uphill conditions the heart and lowers
blood pressure, while going downhill improves your blood sugar profile.
> 4.) How essential is it that I have special "running-wear," like the
> t-shirts made of exotic fibers that supposedly keep you dry and cool?
> Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
> with socks...
Personally I would invest in running-wear before investing in a gym
membership. Yes, you can run in cotton but the exotic fibers are well
worth the additional expense. This applies to walkers too. I am far
more comfortable walking in running wear than in cotton. For example,
cotton shorts will rub and bunch up on your thighs; nylon running
shorts do not and they also have the advantage of being able to dry
very quickly. You can invest in one single pair and rinse it out every
night. High-tech tees are less of a necessity IMO, unless you happen to
sweat a lot.
Here's what I'd do: I'd set up a reward system. If you keep with your
program for two weeks straight, then go out and splurge on a pair of
nylon shorts or tights. Make it to a month, reward yourself with a
pair of high-tech socks (far superior to cotton, IMO.. ). If you are in
a cooler environment, a windbreaker is a great investment. Cuz there's
nothing more miserable than being out in the wind wearing cotton, or
getting stuck in a downpour.
I do find for me that it's true that if I have the "right" exercise
wear, I'm far more likely not to use the weather as an excuse - "it's
too windy! it's too cold!" And to that end, the investment for me is
worth it.
jen
|
| |
Date: 23 Oct 2006 15:51:34
From: Robert Grumbine
Subject: Re: A few beginner's questions
|
In article <1161515078.954123.173240@i42g2000cwa.googlegroups.com >,
<w.beckley@gmail.com > wrote:
>Hey everyone. I'm about to begin a running regimen, and I've got a few
>questions. Just about every question I had was answered by the
>wonderful beginner's FAQ, but a few persist.
>
>1.) How can I figure out which pair of running shoes is right for me?
Mostly already answered. Not mentioned enough: The shoes should
be comfortable.
>2.) What pitfalls should I be aware of in terms of not keeping my
>regimen? How should I combat these and keep myself on my plan? I'm
>already planning on using the iPod Nano + Nike sensor kit, which I know
>will help me as that kind of self-documentation and tracking of
>statistics really helped me lose 65 pounds in the past year (through
>dieting alone). Now that I'm adding excersise to the dieting, I know it
>will help to track that as well, but what other measures can be taken
>to keep me on the straight and narrow with my running?
The main thing is to figure out what would interfere with you
getting out regularly, and then solve that problem. As you're a
documentation/statistics sort, the gizmos are a good thing. If
the gadgetry doesn't already include heart rate monitoring, that's
a good one to add.
What else would interfere with getting out regularly? Are you
weather-averse? Variable schedule? ... There are answers to them
all.
The biggest thing that would interfere with you getting out regularly
is actually none of those. Most beginners get nailed by trying to
do too much, too fast, too soon. Recovery time is where the training
effect actually occurs. Ignoring recovery time is why the first
2 weeks are the highest injury rate time for runners.
>3.) Urban sidewalks or treadmill at a gym? I may or may not be able to
>afford a gym membership, so this question might be moot, but is there a
>specific advantage or disadvantage to either of these that I should be
>aware of?
Treadmills will carry your feet back for you, which is a disadvantage
as it encourages bad form (and thence injuries). Concrete sidewalks have
the disadvantage of being harder on your joints. Treadmills have the
advantage of being all weather surfaces. Sidewalks have the advantage
of giving more variable and interesting routes.
>4.) How essential is it that I have special "running-wear," like the
>t-shirts made of exotic fibers that supposedly keep you dry and cool?
>Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
>with socks...
I ran for years in whatever junk I had around, which meant all of
it was cotton. Where the tech fabrics come in most important is if
you're running in extreme weather, or you're running for particularly
long times (say over an hour). For beginner-oriented running, 30 minutes
of walk-run with increasing run fractions, the reasons I wear non-cotton
more these days don't apply (to me either as I'm only doing 30-ish minutes
myself).
--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences
|
| |
Date: 24 Oct 2006 07:25:58
From:
Subject: Re: A few beginner's questions
|
w.beckley@gmail.com wrote:
>. Turns
> out that I am mostly flat-footed (which is why I expected that I was an
> overpronator), but I only overpronate on my right foot, and I have a
> relatively normal gait on my left.
I have assymetry in that one leg is shorter than the other. The foot on
the longer leg (my left) appears to collapse inward - that's because
the leg is longer so more weight goes on it when I stand or walk or
run. I'm finding that it is caused by muscle imbalance in my hip,
probably created by years of sitting with left leg crossed over the
right. Yoga is slowly correcting this. I think stretching does far more
good for this sort of thing than a certain pair of shoes.
> It's funny, after it was pointed out
> to me, I noticed it right away. I ended up with a pair of Asics GT
> 2110, and I doubt if I'll look back.
Same brand and model I wear. Love them.
> In summary, I have only one more question: how important is it that I
> run at the same time of day every day that I run?
It's not important at all, except for purposes of building a habit. In
the first few weeks it may be easier to build a habit if you go out the
same time every day. Or at least shoot for the same time every day:
more importantly, if you miss your usual time, is to make it up later
and not blow it off.
I have tried all kinds of times, and what usually works best for me is
mid-morning or mid-afternoon. First thing in the morning is great
because you can cross it off early, and jump right into the shower, but
I'm just not a morning person so it's unrealistic for me to keep such a
schedule. Lunch time I'm usually too starving and would prefer to eat.
Dinner time I'm too starving and I have to cook dinner. After dinner
works okay except it's dark by then and it's far more likely I'll just
want to collapse.
> And how should I
> schedule my running compared to my meals? Should I run before or after
> eating, ideally?
Between meals is ideal, IMO. You're not too hungry but you're also not
running on a full stomach. But probably in the first weeks you won't be
going very far or long, so it won't matter. On the days you walk for a
full hour, if you go out on an empty stomach, bring along a power bar
or something.
jen
|
| |
Date: 24 Oct 2006 00:13:08
From:
Subject: Re: A few beginner's questions
|
w.beckley@gmail.com wrote:
> Hey everyone. I'm about to begin a running regimen, and I've got a few
> questions. Just about every question I had was answered by the
> wonderful beginner's FAQ, but a few persist.
>
> 1.) How can I figure out which pair of running shoes is right for me?
> I've been reading alot about foot types, and I think that I've
> determined that I'm an overpronator, but that still leaves me pretty
> much clueless as to which particular shoe from any number of brands
> would be the right one for me. My budget is tight, and the discount
> shoe stores that I've visited don't exactly have the most informative
> staffs. What can I do on my own to find the right fit? What should I
> look for, and what brands should I look for as a "value-conscious"
> runner?
>
> 2.) What pitfalls should I be aware of in terms of not keeping my
> regimen? How should I combat these and keep myself on my plan? I'm
> already planning on using the iPod Nano + Nike sensor kit, which I know
> will help me as that kind of self-documentation and tracking of
> statistics really helped me lose 65 pounds in the past year (through
> dieting alone). Now that I'm adding excersise to the dieting, I know it
> will help to track that as well, but what other measures can be taken
> to keep me on the straight and narrow with my running?
>
> 3.) Urban sidewalks or treadmill at a gym? I may or may not be able to
> afford a gym membership, so this question might be moot, but is there a
> specific advantage or disadvantage to either of these that I should be
> aware of?
>
> 4.) How essential is it that I have special "running-wear," like the
> t-shirts made of exotic fibers that supposedly keep you dry and cool?
> Are they a worthwhile investment? Or are my cotton t-shirts fine? Same
> with socks...
>
> Thanks in advance,
>
> Will
I'd like to thank everyone for their kind advice. So that you know what
I'm doing with that advice, here's an update...
I went today to the nearest "running store," which was actually quite a
trek, considering the fact that I'm in Los Angeles (explaining both my
"urban sidewalks" approach and my concern in late ober for "keeping
cool"...regarding sidewalks, I'll never run in the streets of LA, I'm
no fool). I paid more than I'd budgeted for shoes ($90, I'd planned for
$75), but feel confident that I've got the right ones, and I'm glad
that I was advised to defer to the professionals in this choice. Turns
out that I am mostly flat-footed (which is why I expected that I was an
overpronator), but I only overpronate on my right foot, and I have a
relatively normal gait on my left. It's funny, after it was pointed out
to me, I noticed it right away. I ended up with a pair of Asics GT
2110, and I doubt if I'll look back. One thing that I love is the
airflow through the front of the shoe... this has probably been
standard in athletic footwear for quite some time, but it has been over
a decade since I've owned or worn athletic footwear. Anyhow, it is
quite nice. I was fitted for 6 or 7 pairs, and this was the shoe that
just felt "right."
When I was doing "sample runs" for the clerk, I was running at what I
felt was a restrained pace, and I was told to slow down. It really put
into perspective the conditioning that I need to go through in order to
make this work. He told me that if I hadn't run in as long as I said,
and I continued to run at that pace, I'd either give up or injure
myself in the first two weeks. Advice taken, so now I'll be starting
week one with a routine of 2/3 wlaking 1/3 running every other day (in
five/ten minute increments), and an hour of walking on my "rest days."
I used to walk seven miles once a week, so I'll be glad to be walking
again (since moving to LA, I've stopped).
I decided to buy one pair of nice, non-cotton, high-tech socks, and I'm
saving these for a couple of weeks from now, when I intend to try one
day a week of running 1/2, walking 1/2. I'll see if my feet are indeed
more comfortable in them, and if they are, I'll likely "reward" myself
for sticking with it by buying a few extra pairs so that I can use them
on my "run" days and still only have to clean them once a week.
I tried out the Nike+iPod thing with my Nano (which I already had, by
the way... as a gift. the only financial contribution I had to make was
the $30 sensor kit) and it seemed really cool. Obviously my shoes
aren't designed for it, and I only today mail-ordered the sensor sleeve
that attaches to my shoelaces and makes it work for any pair of shoes,
but I already know that I'm going to appreciate the feedback,
documentation, and motivation that it will provide.
In summary, I have only one more question: how important is it that I
run at the same time of day every day that I run? And how should I
schedule my running compared to my meals? Should I run before or after
eating, ideally?
Thanks to everyone for your support. Without an established, helpful,
and informative community such as this, I'd likely have failed on my
own in trying to make this work.
Will
|
| | |
Date: 24 Oct 2006 11:18:31
From: Elflord
Subject: Re: A few beginner's questions
|
On 2006-10-24, w.beckley@gmail.com <w.beckley@gmail.com > wrote:
>
> I went today to the nearest "running store," which was actually quite a
> trek, considering the fact that I'm in Los Angeles (explaining both my
> "urban sidewalks" approach and my concern in late ober for "keeping
> cool"...regarding sidewalks, I'll never run in the streets of LA, I'm
> no fool). I paid more than I'd budgeted for shoes ($90, I'd planned for
> $75), but feel confident that I've got the right ones, and I'm glad
> that I was advised to defer to the professionals in this choice. Turns
> out that I am mostly flat-footed (which is why I expected that I was an
> overpronator), but I only overpronate on my right foot, and I have a
> relatively normal gait on my left. It's funny, after it was pointed out
> to me, I noticed it right away. I ended up with a pair of Asics GT
> 2110, and I doubt if I'll look back. One thing that I love is the
> airflow through the front of the shoe... this has probably been
> standard in athletic footwear for quite some time, but it has been over
> a decade since I've owned or worn athletic footwear. Anyhow, it is
> quite nice. I was fitted for 6 or 7 pairs, and this was the shoe that
> just felt "right."
The $15- margin is an extremely good investment! $90 is about as cheap as
you will get for a proper running shoe. The model that you chose is a very
highly regarded one, many of the regular posters here use that series
(Asics 2xxx).
Not that uncommon to have asymmetry in ones gait.
And yes, beginners often run too quickly.
One advantage of running on a treadmill is that you can use it to learn to
about pacing, because you can adjust it until you find a pace that you are
able to maintain without discomfort.
[snip]
> myself in the first two weeks. Advice taken, so now I'll be starting
> week one with a routine of 2/3 wlaking 1/3 running every other day (in
> five/ten minute increments),
Also, make the running segments nice and slow.
One suggestion -- try running on a treadmill with the pace on 5mph (below
that pace, it gets difficult to run -- many people prefer to walk if the
speed is lower). If you can maintain that pace comfortably, then you may not
need walk breaks. If you can't maintain that pace, then run at about that pace,
and add walk breaks.
[snip]
> I decided to buy one pair of nice, non-cotton, high-tech socks, and I'm
Good move, cheap and will prevent blistering.
> In summary, I have only one more question: how important is it that I
> run at the same time of day every day that I run? And how should I
it isn't
> schedule my running compared to my meals? Should I run before or after
> eating, ideally?
It's OK to snack before a run, but I wouldn't recommend running on a full stomach.
Cheers,
--
Elflord
|
|
