Starting running again. Any tips or tricks?

PV2 Private RallyPoint Member — Fri, 17 Oct 2014 14:46:19 -0400

After losing a bunch of weight and getting down to a shape where running finally doesn't kill my joints, I'm starting running again to tone up. I've started using a Couch to 5K app. I also have discovered at 46 that I'm a SLOW runner! lol

I'm looking for any tips or tricks from our seasoned runners out there such as breathing control, stride, etc. that you think I may be able to find useful. I never learned proper running when I was in the Army and so I want to do this in the best way possible to avoid injury. I have previous knee injuries, but thank goodness they are under control and good at the moment.

Thanks in advance!

Response by 1SG Steven Stankovich made Oct 17 at 2014 2:52 PM

1SG Steven Stankovich — Fri, 17 Oct 2014 14:52:40 -0400

Take it slow. Work on some interval stuff. Running then walking then running. That is what I am doing. I recently got a lower back procedure with some shots and stuff. The Army said I don't have to run anymore. However, weight gain is an issue when you drop cardio. So I have been doing interval training on a running track and it seems to help build my endurance back up, get me back into running a little, and keep the pounds off.

I'm not a professional trainer, but I did think about staying at a Holiday Inn Express last night... ;) Good luck!!!

Response by SGT Private RallyPoint Member made Oct 17 at 2014 11:54 PM

SGT Private RallyPoint Member — Fri, 17 Oct 2014 23:54:33 -0400

I am very prone to shin splints. It's been a battle for me ever since I've joined the military. I think the shoes make the biggest difference when running. Someone suggested I try shoes from a company called Newton Running. They're expensive. The best way I can try to explain this shoe is.... It has a raised section just under the mid-forefoot section. When you run, this is the first part of the shoe to make contact with the ground. It will change your running form for the better. After running in two pairs of these, I definitely feel as though it's helped. I completed my first half marathon in these shoes and my legs/feet didn't hurt at all the next day. I run in a more traditional shoe now. Adidas make this shoes with boost technology. The soles are really springy and running is very comfortable in these shoes.

My method when running is to find a nice comfortable pace and then give it a constant 1% more effort. So I'm at my comfy pace but I still feel like I'm driving forward a bit.

Response by 1SG Michael Blount made Oct 22 at 2014 4:52 AM

1SG Michael Blount — Wed, 22 Oct 2014 04:52:36 -0400

1. Get good running shoes. Visiting a running shoe store is worth the extra investment. Ask yourself - which is cheaper? A new set of shoes or doctor visits for shinsplints or plantar fasciitis? Also be prepared to change running shoes about every 3-6 months.

2. Get a good set of waterproof running suit (eg. PT outer shell)

3. Get some good wicking t-shirts and compression shorts (eg UnderArmor)

4. If you're on post, running with earphones/earbuds is not authorized. However, if you're in the gym (whether on post or not), earphones/earbuds are fine. Since I live offpost, I run with my jams. Speaking of which...

5. Get some jams to run with. Personally, I prefer Def Leppard, AC/DC and REO Speedwagon. That implies getting an iPod (my favorite) or something that can take a similar beating. I would not recommend taking a phone, only because if you drop it and the screen breaks, you'll hate me for life.

Response by CPT Private RallyPoint Member made Oct 22 at 2014 10:08 AM

CPT Private RallyPoint Member — Wed, 22 Oct 2014 10:08:40 -0400

I am an avid runner. I love running and try to get it in where I can. I am a bit heavy to be a runner. At about 200 I train strength also. But I shoot for 20 mile weeks.

First, running is unique to each person. Be cautious that some advice may not be relevant. I use a training app called Runtastic to record all the information of my runs. When you are running you really can't get an accurate picture of your run. After you are done you can look back at your pace and distance. You can see if you are pushing herself too much by a big drop at the end or not enough with increase of speed at the end.

To start it off you need to build your overall leg strength. The stair stepper is your best choice. If you are breathing hard you are doing it right. You will be strengthening your lungs and your legs. Stronger legs will mean you can push off harder and therefore increase strength. So far my best time on a two mile was 11:59 min while I was deployed last. I was really able to train and eat right.

Response by SPC David S. made Oct 22 at 2014 1:00 PM

SPC David S. — Wed, 22 Oct 2014 13:00:23 -0400

Being a big running fanatic. Make sure to stretch and warm-up before running. Starting back I would just focus on getting your wind back, posture and breathing. Posture is simple. Just run with your torso up and don't slouch forward. This will help prevent side stitches and over all energy use. For breathing look up belly breathing. Being a larger guy 6'5" 250 I need oxygen and a lot of it. This is something that I picked up from other runners. To make sure you continue breathing deeply during your run, periodically take a very deep breath and forcefully exhale, pushing all the air out of your lungs. With the exhalation, drop your shoulders, shake out your arms, and relax them. Then, take a deep breath and continue your run. Also a little more advanced is to learn how to run with rhythmic breathing to avoid breathing on your dominant leg. Hey and take it slow at first nothing wrong with slow. Oh almost forgot go for a run in the rain. You run faster in the rain.

Response by SSgt Private RallyPoint Member made Oct 22 at 2014 1:12 PM

SSgt Private RallyPoint Member — Wed, 22 Oct 2014 13:12:04 -0400

Always warm up also. Start at a walk then up to a jog then to a run. It gets the muscles loose and ready for the intensity of running. And then cool down and rehydrate at the end, obviously.

Response by SGM Private RallyPoint Member made Oct 23 at 2014 2:25 PM

SGM Private RallyPoint Member — Thu, 23 Oct 2014 14:25:19 -0400

Wear shoes. Socks are good too. Then put one foot in front of the other. Before you know it you'll be running. Then figure out what you are running from or running to...

Response by CW2 Michael Berthiaume made Dec 5 at 2014 6:18 AM

CW2 Michael Berthiaume — Fri, 05 Dec 2014 06:18:25 -0500

I am about to start Insanity MAX 30. I Dont know why i waited until i retired from the Army to get into running but that coupled with P90X/Body Beast has been instrumental in keeping in great shape. Anyone else do Beachbody programs ?
http://www.beachbodycoach.com/michaelbert

Team Beachbody Coach Michael Berthiaume | BeachbodyCoach.com/MICHAELBERT

Welcome to my Team Beachbody Web site. As your Team Beachbody Coach, I can help you achieve yourhealth and fitness goals. Please look around my site, and if you have any questions,email me at michael.bert08@yahoo.com . Free Shakeology samples !

Response by PO1 William "Chip" Nagel made Dec 5 at 2014 6:56 AM

PO1 William "Chip" Nagel — Fri, 05 Dec 2014 06:56:52 -0500

Take your time and work into it slowly, Shin Splints Suck. Take it from a Navy 5K Runner. Try Bike Riding (I love my Mongoose).

Response by SGT Charles Vernier made Dec 17 at 2014 9:23 PM

SGT Charles Vernier — Wed, 17 Dec 2014 21:23:16 -0500

My advice...get a bike, you'll have a lot more fun and it's not as hard on the knees. I run when I have to, other than that I get cardio on a bike!

Response by 1SG Michael Blount made Dec 23 at 2014 7:58 PM

1SG Michael Blount — Tue, 23 Dec 2014 19:58:36 -0500

For all you runners, this is a GREAT workout. You only need about a 1/2 mile of flat, open road:

Repeat this ladder interval set 1-2 times. (Each set includes 8 minutes of hard running.)

•From the starting point, run 30 seconds at a hard effort. (That means a pace where you aren’t able to speak, but can still control your form. It’s somewhere between comfortably hard and an all-out sprint effort.) Recover by turning around and walking or jogging back to the starting point. You can walk until you catch your breath and then jog back to the start. The key is to allow your breathing to come back down to an aerobic level where you can talk easily before your start your next interval.
•From the starting point, run 1 minute at a hard effort, and then walk/jog recover back to the starting point.
•Run 90 seconds at a hard effort. Walk/jog to recover.
•Run 2 minutes at a hard effort. Walk/jog to recover.
•Run 90 seconds at a hard effort. Walk/jog to recover.
•Run 1 minute at a hard effort. Walk/jog to recover.
•Run 30 seconds at a hard effort. Walk/jog to recover.

Cool down with an easy 5-10 minute run.

I usually do ONE set. If I do it right, the tank's empty and I'm running on fumes after that.

Response by Capt Private RallyPoint Member made Mar 20 at 2016 10:00 PM

Capt Private RallyPoint Member — Sun, 20 Mar 2016 22:00:06 -0400

Just listen to your body. If it says NO don't push it.

Response by PFC Ashley Simmons made Mar 22 at 2016 10:54 AM

PFC Ashley Simmons — Tue, 22 Mar 2016 10:54:44 -0400

The RunKeeper app has many training programs available that address the issues you mentioned.

Response by PV2 Private RallyPoint Member made Mar 22 at 2016 10:23 PM

PV2 Private RallyPoint Member — Tue, 22 Mar 2016 22:23:52 -0400

Update: Thanks everyone for the great advice. I was able to incorporate some of the tips given here and in December completed my first 5K. I did a fun one, the Ugly Christmas Sweater Run around National Harbor. I had awesome friends who gave me encouragement and support and didn't let me do it alone! I'm tremendously proud of myself for achieving this!