Just started running. Any tips/recommendations you would like to share with this newbie? Thanks 😊

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All about the shoes

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Thank you 🙏🏼

Shoes, start slowly building up miles with walking, don’t push it and stretch

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🙏🏼

1- Hydrate well during and after a run
2- Try to take long deep breath while running (will take you some time to master it)
3- Start slow and give your body some time to get warmed up and maintain a constant pace to run longer
4- Bananas and dates are the best for a pre running meal (or jelly bears:))
5- Find a running buddy with similar speed
6- After a while, Get suitable running shoes (asics kayano or nimbus have good cushioning but slightly heavy. Nike pegasus are my favorite) and gear. You might want to get specific shoes if you have over or under pronation (you can start tracking your foot placement after running for some time)
7- Get a running belt to carry your phone or money while running
8- Try not to listen to music while running as different music tempo might hurt ur pace
9- Use Strava or Garmin (if you have a watch) to track your progress
10- Always stretch after running by few hrs
11- Don’t focus on changing your foot placement, it s almost like learning how to walk again

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Well everyone has his own running “style” in terms of foot landing. You develop this at a young age and unconsciously (unless you had a coach following up on your training at that time).

When running, depends on your style, your heel could land first (most likely) , or toes or neutral(unlikely). To know your running style, you would need to have someone taking a photo of you while running!:p Ideally, you might want to be away from extreme heel landing (slower run and pressure on your heel and knees) and extreme toes landing (much faster but more pressure on your feet). Adapting your running style takes time and requires specific training coz you will need to focus on the way your foot lands while running for some time which is tiring and could be painful as you are telling your body to change the way you walk. I wouldn’t worry about that as long you are not at the extreme side or running competitively. Still, an easy way to control it is by reducing the stride of your step and not seeing your foot in front of you while running ( -> reduced heel landing).

Another side to judge foot landing is your pronation ( angle of landing: inward vs outward vs neutral). While having neutral is ideal, we mostly tend to have over or under pronation as we dont have the best posture and muscle strength. You can do a test at an orthopedic to check your style. You dont want to have extreme (>15degrees) over pronation (outward landing) or under pronation (inward landing). Easy way to see if you have extreme landing is by checking the lower side of your shoes/converse after some time: inward or outward side would be more worn. This is is even more difficult to fix. The best way to adapt is to get insoles or the right running shoes (nike structure is good for extreme underpronation and new balance 860 is good for extreme over pronation). There are many more options.

Try to keep your chest open and shoulders up while running without bending forward too much, and look forward, not downward.

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Insoles
Any shoes you are using good insoles can make a huge difference
Try amazon they have a few

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Thank you 😊

I downloaded the couch to 5k app and have been using that the last 6 weeks or so. Working well for this newbie!

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Thanks

Yeah you put one leg forward then the other and you just repeat that motion

Thank yewww

Do pre-gab exercises at least a couple times a week, and don’t forget to ease into every run (aka warmup). And have fun!

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