Current Events > Running tips?

(+) Yeah! (+)

I'm good at strength training and used to do rowing in grad school, so I know how to practice a sport and how to work toward fitness goals gradually blah blah, but I have never been able to really get any better at running. Anyone whose cardio sucks have any tips?

I'm not working toward a marathon or anything, but having a 10k be conceivable is where I'd like to be for my 30s through 60s. My old trainer just had a Memorial Day cookout that started with the Murph and I'm dyin' after that final mile.

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Run slower

The first mile or two are always the hardest for me. Once I get past that, my breathing just stabilizes a lot and being out of breath stops being the reason I stop.

Run slower.
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Strength training and cardiovascular training are somewhat antagonistic. Different muscle fibers tend to get activated when you're doing different types of exercising.

So when you're powerlifting for strength, you tend to lose cardiovascular endurance, and vice versa.

So if your goal is to improve cardiovascular endurance, lift less and run more.

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Stay out of the rain.

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Dont run with scissors

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@BreezyExcursion actually shared a great resource on training for running but I just can't seem to find it atm

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just pace yourself. dont run out of juice in the first 2 minutes of the run. go at a slower pace that seems a little uncomfortable

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1. Lose weight (unless you are already skinny). It's much harder to run with an extra 30 pounds on you.
2. Walk if you can't run. It's still good for cardio and weight loss.
3. Exercise for more time than you are used to. I saw very little progress doing a 60-minute cardio workout. When I upped my game to 90 minutes I saw all the improvements I wanted.
4. Use an elliptical machine to build up the strength and endurance before you start running.
5. (Consider a Planet Fitness membership, so you can watch TV for these boring 90-minute workouts.)
6. Also lift weights, don't listen to people that say it's bad for running. Make yourself into a ninja.
7. Also walk to the store sometimes. be active in addition to working out.

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R1masher posted...

Dont run with scissors

Scissors are great!

You can cut down the shirt around the nipple area so the nipples are safe from any potential injuries.

emblem boy posted...

Run slower

pojr posted...

dont run out of juice in the first 2 minutes of the run.

I don't go hard, I'm going about the same pace as long as I'm trotting. I just tire out so fast.
Robot2600 posted...

I already have a gym membership, have for years. I go for about two hours when I go, but that's usually split between rowing to warm up, lifts or plyo depending on the day, wall balls and jump rope or an assault bike.

I can row so much longer than running.

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Robot2600 posted...

Also lift weights, don't listen to people that say it's bad for running. Make yourself into a ninja.

Yeah, don't worry, I'm never giving up weights again. My mom made me stop as a teen and it took almost ten years to get back to them. They're here to stay.

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VanananaHeyHey posted...

wall balls

you get kicked outta my fuckin gym if you put your balls on the wall

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A lot of short steps and not a few long steps. Dynamic stretching over static. Push off of and land on your forefoot. Be patient.

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keep at it and be consistent. you might not feel like you're getting anywhere at first with your endurance but don't quit. it takes time to really build it up

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Keep your back straight, when your feet land they should be straight below you, look forward and not down, make sure your fists aren't clenched (pretend you're holding a potato chip between your thumb and index finger)

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Running shoes help a lot
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I walk more than I run now and I run on treadmills because it's easier on my body

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Don't step past your knees

Take VERY small steps

Lean your center of mass forward to move forward

Don't run til you're out of breath, run super easy

Getting better at running is almost all about volume. Weekly mileage is all you need to track

https://m.youtube.com/watch?v=Lhrae87EpWM

This video was of great help to me when I started

Stretch beforehand
Hydrate
Getting running shoes and try to run on a soft track (ie: at a high school or college), it'll save your feet >_>
The 1st mile or 2 is the hardest but after that it gets easier
You don't start burning fat until after 30 minutes of running apparently lol

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All great advice in this topic. Id say put a slight incline on your treadmill, it actually helps with your knees and if you put the incline on as soon as you start running you dont even notice it.

Just practice, the more you run the easier it gets. Run all month long and youll notice a difference. Its just about running a lot. Dont be afraid to take rest days off to recover, better to take a day or two off and recover than to keep going and end up injuring yourself and being out for a month or two.

Also, Id recommend a sweat towel or something like that. For me at least, I sweat a lot while running so its nice to have something to get rid of the sweat. Dont forget to tie your shoes well, you dont wanna trip. I always tie mine tight and double knot them right before I hop on the treadmill.

Related question: Once you're good with being able to keep up a decent pace for a while, is there any benefit to adding weights while you run? Like ankle weights, wrist weights or even a weighted vest?

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I used to hate running in high school when we had to run a mile. A few years ago I ran a few marathons and an ultra. The way to be a good runner was simple for me. Try to lose weight first by lifting and jump roping and maybe some biking. Then start running/walking a few miles at a time. Time on your feet is probably the most important thing, so it doesn't matter how fast you run.

DespondentDeity posted...

you get kicked outta my fuckin gym if you put your balls on the wall

u need a better gym, brah

Flockaveli posted...

A lot of short steps and not a few long steps. Dynamic stretching over static. Push off of and land on your forefoot. Be patient.

Paying attention to the footfalls is a bit one I need to do. I know I should keep making short steps even if I'm basically staying in place to condition my heart and lungs, but I should work on long strides eventually, right?

AlCalavicci posted...

keep at it and be consistent. you might not feel like you're getting anywhere at first with your endurance but don't quit. it takes time to really build it up

Ah, damn, the answer is always "keep trying." That's my weak point. Dang.

Thank you all!
MutantJohn posted...

Keep your back straight, when your feet land they should be straight below you, look forward and not down, make sure your fists aren't clenched (pretend you're holding a potato chip between your thumb and index finger)

I know I get my shoulders and neck scrunched up really bad, so that'll be a good thing to keep in mind. Thanks!

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Njolk posted...
Getting better at running is almost all about volume. Weekly mileage is all you need to track

How often should I up mileage?

NeonOctopus posted...
You don't start burning fat until after 30 minutes of running apparently lol

Yeah, humans are running machines. I'm not worried about burning fat through my runs, just want to be able to trot around and gambol.

Bleuets posted...
All great advice in this topic. Id say put a slight incline on your treadmill, it actually helps with your knees and if you put the incline on as soon as you start running you dont even notice it.

Treadmills are soooo booooooring. But that's an awesome point about the inclines for the knees. I've done inclined for resistance, but never bothered paying attention to how my knees take it. That combined with the footfalls advice up higher will for sure help me. I have a bunch of wonky asymmetries from old injuries.

MisterPengy posted...
Related question: Once you're good with being able to keep up a decent pace for a while, is there any benefit to adding weights while you run? Like ankle weights, wrist weights or even a weighted vest?

I'm a shit runner, but I'd advise a vest over the other things. That's where I'd add weight if I were adding it to other exercises I do. Ankle weights can mess with your stride and put extra strain on the forward leg motion. Wrist weights can be their own thing, but for me, it'd probably make me strain my neck and shoulders, since that's already an issue for me. I only wear ankle weights around the house when I'm doing light chores or standing at my desk and fidgeting.

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Your strides will become longer if you push harder to run faster. It should always be fast short steps

VanananaHeyHey posted...

How often should I up mileage?

Every week add 2-3 miles, every 4-5 weeks do a deload week with 60% volume

Njolk posted...

Every week add 2-3 miles, every 4-5 weeks do a deload week with 60% volume

Thanks! Okay, so deload weeks are no problem. Can do that on the same periodicity as my lifts. Should I add the miles all at once on, say, Monday, or should at add a little Monday, then more Wednesday and so on for a total of 2-3 extra miles at the end of the week?

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VanananaHeyHey posted...

Thanks! Okay, so deload weeks are no problem. Can do that on the same periodicity as my lifts. Should I add the miles all at once on, say, Monday, or should at add a little Monday, then more Wednesday and so on for a total of 2-3 extra miles at the end of the week?

Add them through the week where you feel the most rested -- 1 here, 1 there

Unlike lifting, which can be manipulated to periodize and prioritize and switch up and get fancy with.... Running is honestly 95% "how much can I run without getting tired?"

And unlike lifting where if you just stalled you wouldn't improve, if you ran 40mpw for a year you'd greatly improve

A good resource is the Science of Ultra podcast -- look for the 15 minute lecture episodes

Running tips? They're called feet

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Oh also, frequency is king. Start with 3-4 days a week but the end goal should be 6-7 days per week

The more fully rested running you do, the better you'll get

This is why most people never get good, tbh. It's a commitment

Focus on three things first:

1) Form
2) Rhythm
3) Continually setting small goals to meet and then setting new ones

Form is important, establishing a rhythm and adjusting it can be critical in maintaining proper form, and setting small goals allows positive advancement while not overburdening you to the point where you may lose form or rhythm (which could result in injury).