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How to Start Running

179 points by dpflan 11y ago

gaur 11y ago
The longest I've ever run in one go is 6 km. There was never any runner's high, just excruciating pain. For a good fraction of the population, running is fucking awful.
- ggreer 11y ago
  > There was never any runner's high, just excruciating pain. That's pretty normal. I run a lot, and runner's high is a very rare thing for me to experience. I think most people confuse it with the sense of accomplishment one often gets after a run. I've only felt a real high after very hard workouts. Very hard workouts. Workouts where my heart beats hard enough to break capillaries in my lungs, and the aerosolized blood gives a metallic taste.[1] The high feels like a weird mix of THC and opiates, and takes a couple of hours to wear off. During that time, it's definitely not safe for me to drive. I like to run, but honestly, I think enjoying running is a little masochistic. 1. Vulnerability of pulmonary capillaries during severe exercise: http://geoff.greer.fm/files/Vulnerability%20of%20pulmonary%20capillaries%20during%20severe%20exercise%20821.full.pdf http://geoff.greer.fm/files/Vulnerability%20of%20pulmonary%2...
  - laxatives 11y ago
    This sounds entirely psychosomatic. I've run several marathons and Ironman races and I would occasionally get a runner's high while training, where I felt like I could nearly sprint for long periods of time without fatigue. Definitely no mental effects, let alone anything that would make it "unsafe to drive". But I would mention this "high" to friends who were competitive runners and they all felt there was no such thing as a runner's high. They just had good workouts where they felt like they were fit and improving and bad workouts where they did not.
    - ggreer 11y ago
      I doubt it's psychosomatic. I didn't know the effects of opiates or marijuana when I first experienced it. It was only later that I discovered THC caused the same close-eyed visuals and differences in time perception. Likewise for opiates (prescribed after dental surgery). The decreased appetite and body high suddenly made sense. There's research to back this up as well. In response to exercise, the body produces cannabinoids, opiates, and stimulants.[1] 1. https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise#Euphoria https://en.wikipedia.org/wiki/Neurobiological_effects_of_phy...
- brookside 11y ago
  I don't feel 'good' while running until several kms in. And definitely not the first few times after not running for a while. Give yourself a chance.
  - gaur 11y ago
    Where did you get the idea that I didn't give myself a chance? I ran 5 km three times a week for four months, and it was always fucking awful.
- optimusclimb 11y ago
  Assuming (could not be the case of course) that you program - the joy one experiences after coding for hours and then finally having everything fit together and work likely does not mirror the experience one had the first few times programming where everything fails to compile, breaks, doesn't work as expected, etc. I commented on this in my other post on here. In short, it doesn't come right away.
  - gaur 11y ago
    Where did I say I expected it to come right away? I ran 5 km three times a week for about four months. It was fucking awful every time, so I stopped.
- SyneRyder 11y ago
  I'm glad to read this. When I exercise I frequently get "Runners Low" instead. I've seen people suggest that running is great for depression, but I've often found the exact opposite: exercise can actually induce sadness & negative thoughts in me on days when I feel great. It doesn't always happen to me, but it happens often enough that it annoys me whenever I hear the suggestion to "go for a run, you'll feel better". That doesn't seem universally good advice for everyone. The longest I've ever run is 14km, and I've done 12km City To Surf a few times. I still exercise & work out, but I keep myself motivated & upbeat using music, and try to make it the last thing before bed, so I can sleep off any bad feelings and/or exhaustion.
- bcook 11y ago
  Damn straight. Eventually, I was running 3 miles every other day. I never experienced the runners high either. Running never got easier. As I got better, I was simply able to prolong the amount of torture before succumbing... My friends say things like "I run to clear my head" or "I run to relax". My runs are dreaded, tedious nightmares and the only positive aspect is that eventually the run will end. Fuck running. :)
- maxerickson 11y ago
  I get that you are real keen on helpful comments about it, but you probably were running too fast (relative to your condition for it) and for not long enough (per run). I guess I've never chased it, but I run 5 miles pretty regularly with no expectation of it.
js2 11y ago
As someone who's already run 900 miles and four marathons year-to-date, I'll add some hard won advice: 1) Do not be in a hurry. Most runners do way too much way too soon. You will likely get injured. You gain aerobic capacity in a matter of weeks to months. But soft tissues, tendons, ligaments, bone density... those takes years to adapt. 2) If you're getting injured, something is wrong. You're doing too much too soon, or you have a bio mechanical or strength issue. Running requires strong hips and a strong core. If these are weak, you will get injured. The injury will show up in your legs, so you'll look there. You'll buy new shoes. You'll foam role. You'll wear orthotics. The problem will not go away, because the problem is probably not in your legs. 3) Run as little as you need to to achieve your goals. The more you run, the more you increase risk of injury. 4) You probably need to run more than you think you need to. Beginner marathon training plans are a huge disservice. They'll get you to the finish, but you'll hate it. Wait till you've been running at least a couple years, that banging out a 13 mile run mid-week is no big deal, that you can easily handle a 50 mile week. 5) The shoe industry is a racket. Wear the lightest weight, most comfortable running shoes that you can tolerate. You probably don't need a motion control or stability shoe. 6) The key to not getting injured, besides having sufficient strength per above, is landing softly. Landing softly requires a quick step and not over-striding. Your feet should land under you, not out ahead of you. A good goal to aim for is 180 steps/minute. This is not easy for most people. Quick light step. Repeat that to yourself all the time during the run. (Aside: you run faster primarily by pushing off harder so that you cover more distance per step, not by over-striding, and not by increasing turnover.) 7) There's a lot of exercises you can do for core and hip strength. But none better than picking up a barbell and putting it down. Specifically the back squat and the dead lift. These two exercises will protect you from injury for life. Start doing them now. They will make you a better runner. Edit: Beginner running advice - http://fellrnr.com/wiki/Running_for_Beginners http://fellrnr.com/wiki/Running_for_Beginners (This is a better link than the Reddit Runnit FAQ I had previously linked to here.) Edit 2: I've added my running background as a reply to this comment. Edit 3: Running helps with weight loss. Weight loss helps with running. It's a virtuous cycle. Edit 4: A few more links with good advice: - Really, all of fellrnr - http://fellrnr.com/wiki/About_Fellrnr http://fellrnr.com/wiki/About_Fellrnr - On having a light step - http://well.blogs.nytimes.com/2016/02/10/why-we-get-running-injuries-and-how-to-prevent-them/ http://well.blogs.nytimes.com/2016/02/10/why-we-get-running-... - On choosing shoes based on comfort - http://well.blogs.nytimes.com/2015/08/05/choosing-the-right-running-shoes/ http://well.blogs.nytimes.com/2015/08/05/choosing-the-right-...
itaysk 11y ago
> Some people are natural heel-strikers while others tend to lead with their toes. The good news: neither form is inherently better than the other That is in opposite to common knowledge that heel-striking is worse, and leads to increased injuries.
- projectileboy 11y ago
  People have different styles, and I'd hate to be overly prescriptive. Having said that, switching from heel strike to forefoot strike made it possible for me (overweight 44 year old) to go from the couch last January to running the Twin Cities Marathon last October.
  - tim333 11y ago
    Heel striking is not really what we evolved for as you can only do it comfortably in heavily cushioned running shoes. If you run barefoot or in lightly padded shoes you are forced into a more forefoot first style.
    - fauigerzigerk 11y ago
      Or we may not have evolved for running on asphalt.
- ktRolster 11y ago
  I think the problem isn't so much how you strike, but what happens after you strike: if you find yourself pulling yourself forward with your knee joints after you strike, then that could cause knee injuries (and pulling tends to happen more with heel strikes). The focus should be on pushing yourself forward with the back foot, not worrying so much how your foot lands. I've had long conversations on this topic with a podiatrist, but it's still not certain.....
  - deleted 11y ago
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- 11y ago
charlieegan3 11y ago
If you're in the UK (or some places in Europe) checkout Parkrun. That's what got me started. I've now done around 170.
bliti 11y ago
I used to be overweight and could not run to the door even if my life depended on it. Five years later and I run no less than 5k a day from Monday to Friday. Resting during the weekend. Do run events every other month or so on Sundays. How did I do it? I started with the couch-to-5K program[1]. That led me to diet and eat better. Did my first 5k four months later. Then a 10k three after that. Running is not for everybody. But you should try it out. Run at your own rhythm and style. Some people are naturally better at long distances, some of us are sprinters. The truth is its about patience and pacing yourself. It is also great for thinking (or not thinking). My life is definitely better because of it. Feel free to ask me questions! [1]http://www.coolrunning.com/engine/2/2_3/181.shtml http://www.coolrunning.com/engine/2/2_3/181.shtml
- bcook 11y ago
  Regarding "some people are naturally better..."; it took me ~4 months, "running" 4 days a week, to be able to jog a 3 mile (~5K) run in ~30 minutes. My age then was 28. My friend, who never worked out in any way, woke up with a hang-over and decided to join some friends for a competitive, cross-country 10K... he came in first. He was 22 years old, IIRC. His father is a dedicated marathon runner (qualifies for Boston Marathon), so that partly explains it.
  - js2 11y ago
    ”Seven years ago Steve Way weighed 16 1/2 stone and had high-blood pressure, a 20-a-day habit and an addiction to takeaways and chocolate. So, like many other people, he began running to get fit. Only he didn’t stop. And 26,000 miles later – more than the circumference of the globe – and at the grand age of 40, he has been selected to run the marathon for England at next month’s Commonwealth Games.” http://www.theguardian.com/sport/2014/may/31/great-britain-commonwealth-games-marathon-steve-way http://www.theguardian.com/sport/2014/may/31/great-britain-c...
  - bliti 11y ago
    Now apply that to software and interviewing. Its mind blowing to think of an interview being like that cross-country 10K and your group of friends being in it and being judged against the guy who came in first without trying. Life sure is funny.
notacoward 11y ago
So much bad advice. (1) Actually it does matter how and where (relative to your body) you land your foot. Contrary to the article, many people do need to fix their "natural" form and/or get shoes that help them avoid pronation, both to avoid injury and to increase the enjoyment that will help them stick with it. (2) Similarly, the article's advice about stretching is way out of date. It's now consensus that static stretching can not only reduce performance but increase chance of injury. The author weakly hints at some of this, but never actually recommends against static stretching like most would. (3) Lastly, there's a pervasive assumption bordering on encouragement of people wearing headphones while they run. I realize there's a lot of controversy about this, but a responsible author would at least have mentioned that it's a safety issue as well as an aesthetic one. If you run all alone where there's no traffic - including pedestrian traffic - do whatever you want, but if you're running in crowded times or places it's irresponsible to deafen yourself. I've know runners who have both been injured and have caused injury to others because of this, so I'm not inclined to let that pass. I'm sure many people could follow this author's advice and be fine, especially if they're young enough and slim enough that they've never had to overcome the barriers that face older/heavier runners. Good for her and good for them, but that doesn't mean her experience can or should be generalized to everyone. There are better sources. Just search for "beginner running advice" and pick anything, especially one of the articles from Runner's World. With all that was already out there - it's practically an industry - this one just doesn't cut it.
- JeremyNT 11y ago
  Do you have some citations on 1 and 2? I started running a few years ago, and noticed that there is a massive amount of cargo culting and folklore surrounding technique and training regimens. I ended up just discarding it all and doing what felt right because I found it impossible to filter through the noise. If these things have been properly studied and documented, I'd like to see it.
  - slgeorge 11y ago
    Not the person you're replying to, but I have some sources. The best consistent source I've found is Alex Hutchinson. He reports on scientific studies and tries to sift the wheat from the chaff. Quick search found this one on stretching [1] from him. Foot strike and mechanics is a much more complicated area AFAIK. He also wrote a fantastic book on the state of sports science "Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise" [2] which I highly recommend if you're interested in hearing about the source studies (and their limitations). [1] http://www.runnersworld.com/sweat-science/should-you-stretch-before-running http://www.runnersworld.com/sweat-science/should-you-stretch... [2] http://www.goodreads.com/book/show/11115311-which-comes-first-cardio-or-weights http://www.goodreads.com/book/show/11115311-which-comes-firs...
optimusclimb 11y ago
Nicely put together. Some commentary though - When I started running, it would have been very useful to have it drilled in to me that all "running" is not equal, and doesn't have to be at a fast clip, until that makes sense. Of course running 26 miles seems crazy based on what it feels like to "run" a mile when you're untrained and trying to go fast. Yes, that guide starts out suggesting a run/walk routine - however I think it would do new runners much service to explain what kind of paces there are, what they feel like, and why most of your running should be done at an easy one. > First pick a race. Why?! It really bugs me that so much of current running culture seems to be about earning that 13.1/26.2 sticker for your car, or getting that "Finisher" t-shirt. Certainly, completing races and achieving goals in general benefits our psyche and sense of accomplishment. But running can be so much more than a sequence of training runs leading up to the all important race. Runs should be enjoyed. To me, one of the secrets of running, or at least - something that takes time to learn - is that running becomes much more enjoyable with experience, and you may have to put in some grind time to get there. When running 3 miles leaves you feeling completely wiped, the "runners' high" seems alien and unimaginable. As you get more experienced, AND learn to pace yourself, 3 miles seems short, and you probably won't feel into the groove until you're at least 1-2 miles in. When you have the fitness to casually run 5 miles through the park or on your favorite trail and feel good afterward - THAT's where running really starts to add balance and enjoyment to your day, imho. When you've leveled up a bit, running becomes personal time, meditative, and leaves you refreshed. While people may discover this on their own - encouraging the mindset of, "Pick a distance, plop down some money for a bib, and train" - seems to encourage people to treat running as a means to an end, where the end (the race) just means it is time to pick a new goal (longer race, better time.) Why not suggest people find a beautiful trail within an hour of where they live, that would take them a few hours to hike, and then run until they can experience the joy of gliding through that trail in a fraction of the time? There's a lot of great information in that article, but I suppose I feel like it falls in to the trap of spending much more time on the "how" of running - how to pick a training plan, what shoes and socks to buy, how to eat, how to avoid injury, etc... - and not enough time on why it's worth it to put in all that work. Other than for the likes you'll get when you make your half-marathon completed Facebook post.
- dahart 11y ago
gtirloni 11y ago
The absolute best way to keep yourself running is to find a race, sign up for it, pay for it and put it on your calendar. I've wasted a lot of money thinking this way. Unless you're cash-strapped and it meant a lot buying that ticket/software/tool/book/etc, you just shrug it off and move to the next target. Money doesn't buy discipline. YMMV.
- laxatives 11y ago
  It didn't keep you training until at least the event date? Sure its not going to change your lifestyle forever, but it will at least force you to train so that you are not totally unprepared come race day.
  - jacalata 11y ago
    I've signed up for a half marathon, stopped training and then run/walked it anyway. I have also signed up, trained, gotten injured and run anyway, and I've signed up, trained, been injured and dropped out.
- js2 11y ago
  It find it helpful to have a goal, but it doesn't have to be a race. Other goals: run every day ("streaking"); run a certain number of miles per week, month or year. There's a FB group called "2016 in 2016" but that's too much mileage for a starting runner. I like to track my miles, and there's lots of good sites for it. I personally use Garmin Connect, then use https://tapiriik.com https://tapiriik.com to sync to Strava. I also use Smashrun, which imports directly from Garmin Connect (or you can let Tapiriik sync to it). Strava lets you set a weekly mileage goal, and Smashrun lets you set a monthly and a yearly goal. I like having those staring me in the face. Tapiriik is open source btw, but believe me, just pay the guy $2/year and let him run it for you. https://github.com/cpfair/tapiriik https://github.com/cpfair/tapiriik
- Chris2048 11y ago
  A deadline can push you to keep at it, but if you're truly strapped for time don't do it.
- 11y ago
hammock 11y ago
I cannot recommend Hal Higdon's programs enough. He has free training programs for every level and various distances. We used a modified version of the advanced program in high school XC and won state championship twice in a row. 5K: http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance http://www.halhigdon.com/training/50932/5K-Training-The-Most...
deleted 11y ago
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dorfsmay 11y ago
Because of the HN crowd, chances that if you start rinning, you're going to start reading and studying the science behind it. When you do, keep in mind that most studies have been done on elite athletes who self-selected themselves. They became elite because they had the right genes and trained properly. You might not have those genes. There still is a lot of material saying that if you train you can increase your VO2 max, which has been shown to be true only for people with specific genes, a few years ago.
jbrooksuk 11y ago
This is a well-timed article for myself. My girlfriend is a very keen runner, with a lot of half-marathons and triathlons under her belt. I suffer from bad knees (and a back) partially due to previous injuries and having a slight case of scoliosis. She's encouraged me to start running with her. Today is the second rest day I've had this week and I'm already feeling better for it. Next up is getting some proper trainers fitted (I walk weirdly to begin with). Seriously, make time for running. Even a mile a day.
elorant 11y ago
I use to walk 8 to 10 kms per day. Would there be a benefit if I move from walking to running? My major concern is that running will hurt my knees in the long term.
- bluthru 11y ago
  Walking is good for overall health but it's also important to get your heart rate up. There was a post in here that crowdsourced resting heart rate and the people who elevated their heart for 45 minutes a week had a lowered resting heart rate.
holri 11y ago
slowly and patient...
jdietrich 11y ago
The British National Health Service provide a nine-week training plan for complete novices. There is an MP3 for each week of the plan, building up from a gentle walk-run-walk to continuous running. The training advice has been reviewed by medical experts to minimise the risk of injury. An extended set of podcasts are available for people who have finished the programme. http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx
shepwalker 11y ago
I always tell people that my life-saving workout device was the Kindle 3. In 2010, I was 315 lbs, sedentary as hell and not making any progress to fix that. The idea of running just seemed like complete drudgery. I ended up making a pact with a friend to meet up at the gym every morning, and I took my kindle and reread a long epic fantasy series page by page. I started off stupid-slow, with a slight incline. First 25 lbs shed without a problem, and steadily increased my pace. I've now graduated to actually running outside (yay!) and distracting myself with podcasts, have completed 2 half-marathons, and at one point was down to ~210lbs. People's motivations and activation hurdles are different - for me it was boredom and accountability - which I fixed with a book and some peer pressure.
- FireBeyond 11y ago
  That's entirely awesome and inspiring. Out of curiosity, what was the series?
- studentrob 11y ago
  That's awesome to hear. Often on HN I see people being negative about things like running or meditation for example, adamently saying these things didn't work for them and won't work for everyone. I don't see the point in coming up with a solution for everyone. We all know people don't work that way. Personal anecdotes are a great way to get inspired based on actual experiences. Even if it is shown that some activity doesn't work for everyone, if it works for one person, it's worth sharing!
firewalkwithme 11y ago
The word half-marathon is irritating. Either you run a marathon, or you don't. Half a marathon has nothing to do with a marathon
- jacalata 11y ago
  That third sentence is completely nonsensical.
- js2 11y ago
  Uh, except that it's exactly half the distance of a marathon. And it's a good stepping stone to the marathon. Seems like a pretty obvious name for it. It's sometimes called a mini-marathon, which is a little silly. But really, to non-runners, every distance is a marathon ("good luck on your 5K marathon this weekend!"), so what does it matter? :-)
  - firewalkwithme 11y ago
    Yes I get it, and it does not matter, I'm just grumpy. The point I'm trying to make is that for an amateur runner, the distance of a marathon is a performance that require LONG time preparation and discipline, and maybe even talent. Not everyone is capable of completing this distance by foot. Not a runner myself, but I have 2 _very_ athletic friends that completely failed this distance with the most unexpected injuries and fatigues, even after a year of preparation. I am just tired of how 'half-marathon' associates with an actual marathon, because a marathon is a completely different thing that will destroy a casual runner. Have a good weekend js2
    - js2 11y ago
      Ah, as we like to say, the marathon is two halves, but the second half doesn't begin till mile 20. It is a distance that demands respect. You are right, it is a completely different beast than the half-marathon. About your two friends: I'm at the point, fortunately, where I can complete a marathon at will. But racing it is a different thing altogether. I'm going to guess that, given you say they are very athletic, they had set a time goal for themselves. That's usually a mistake for the first marathon, and regardless of their fitness, it's a distance where if you push too hard, you will be punished. Gosh I love marathons. Except when I hate them. :-)
egypturnash 11y ago
stares at the animated graphic for a moment Well. Someone failed to properly apply animation cycles in whatever they used for the header image. When a runner's near hand passes across the body going forwards, there's an extra frame that is almost a duplicate, but slightly further back, which results in a little hitch in the motion. This error is meticulously maintained on all of the running figures, despite them being all out of synch with each other.
dahart 11y ago
I'm surprised at the amount of discussion about headphones. Safety issues aside -- certainly only listen when it doesn't affect safety -- what are your favorite headphones for running? And what are your favorite apps for music? I've been using yrbuds, and I love them compared to all other headphones I've tried, but I'm still interested in what works for others and what else might work even better for me. For music, I've been using RockMyRun, and I absolutely love being able to set an RPM for pacing that doesn't change. There's almost nothing else I like about this app, it's slow and buggy, but the RPM feature keeps me using it, even with music styles I don't care for. :P
- tunesmith 11y ago
  The only thing that works for me is earphones with earclick molds. Larger speakers that you don't have to jam into your canals. Unfortunately, there aren't many of these, and the urbanears "medis plus" aren't even made anymore. I don't think there are any that are bluetooth, either. The ones that hook around the earlobe are ok, but most of those are the ones with the smaller speakers that have to sit against your ear canal just right, or they go partly into your canal in a way that is never quite perfect. Both lead to sound that is massively different from step to step. Completely frustrating.
ecesena 11y ago
For me this is an actual example where apps helped me a ton. I started running a few years ago, nothing exceptional but I try to go consistently twice a week. I track with runkeeper and this helps me with motivation, including seeing my friends that "just completed a run". This year I was surprised by the "year of running" [1], so I took the challenge. Coincidentally today I'm celebrating my 100 miles this year :) I also built "run with mark" [2], again to help me with motivation... and counting. Coincidentally again, I was updating it right now, when I saw this post (going to build a geo map with balls where I run). [1] https://www.facebook.com/zuck/posts/10102579357179331 https://www.facebook.com/zuck/posts/10102579357179331 [2] https://github.com/runwithmark/runwithmark.github.io https://github.com/runwithmark/runwithmark.github.io
studentrob 11y ago
I joined a running club in NYC. It had classes ranging from walkers to elite marathoners. Probably fairly unique to have such a range but I believe this was quite key to their long term (30+ years) success. Having a complete cycle helps everything run smoothly. It was run by Shelly and Bob Glover, two well known names in the world of running. Running is a great way to get to know a diverse crowd. I met girls, cardiologists, musicians, students, postal workers, young and old. On the pavement we were all just friends talking about our PRs and next races. We were very supportive of anyone of any level and really encouraged newcomers. If you have access to a running club or class, I recommend it. The class was paid, which might sound ridiculous at first, but once you get into it you quickly see the value of experienced coaches and supportive classmates.
neilsharma 11y ago
I've been running about 8-10 miles/week for 15 years now, but have never been able to expand beyond that very much without excessive knee pain, foot pain, and muscle loss (I weightlift a lot too). There was a period of about a decade in which I had to wear custom-molded graphite orthotics (~$300) during most of my waking hours because my feet were supposedly "flat". Two podiatrists said that I'd need to wear them the rest of my life or get surgery, which would leave me in crutches for 6 months per foot (they won't do both at the same time). I lost my orthotics in a flood, and unwilling to fork over another $300, I focused on fixing my feet. I started stretching my soul, walking around the house barefoot, and going for short (~100m) barefoot jogs on a grassy field. After a few months, I started wearing shoes without arch supports to force my feet to adapt. Managed to get rid of my foot pain within 2 months :). Still struggling with the knee issue though. I've been treating running as an isolation workout on the knee joint -- my body can handle it just fine, but like in weightlifting, I can't isolate the same muscles/joints day after day. Sprinting any amount hurts, and I have to avoid all hills (going up is fine, the descent is killer). While I figure out a way around the knee pain, I've recently been doing more metabolic conditioning (think Insanity or P90-X, but with fewer knee-destroying jumps). I experience a lot more fat loss this way, plus the workouts seem more holistic than running in the sense that my upper body is not neglected.
- rsync 11y ago
  "After a few months, I started wearing shoes without arch supports to force my feet to adapt. Managed to get rid of my foot pain within 2 months :)." This demonstrates a truism that we should all become familiar with: If you brace a body part, the body part being braced will become weaker. Orthotics are a brace that hold up the arch of your foot. Your arch will get weaker. "Sprinting any amount hurts, and I have to avoid all hills (going up is fine, the descent is killer)." I cringe to offer up personal anecdotes or helpful tips, but on the outside chance that it is helpful, you might try running downhill on toes only - no heel at all. It's a bit odd looking, but it's worth playing with.
  - neilsharma 11y ago
    I've heard about heel vs midfoot vs toe striking and have been making a conscious effort to midfoot strike when I jog or toe strike if I take large steps. I don't understand how shifting weight off the heel is better on the knee, but I'll try anything -- personal anecdote or not. Thanks for the suggestion!
dsg42 11y ago
These plans are terrible. In particular, the marathon program recommends a 26 mile training run followed by a three week taper. No one recommends 26 mile training runs outside of the very top elite athletes (and for very, very good reasons). It just isn't actually good for you to run that long, especially when you're only running three days a week. Seriously, that marathon program, if run on cement, would likely cause a stress fracture in a new runner.
peter303 11y ago
Just choose a running method which is fun for you. You wont keep it up for 50-some years if it is not fun. Some people like social running, while others hate it. Some like outdoors, even in difficult weather, while other prefer indoor treadmills. Some like frequent formal races, while other dont.
weisser 11y ago
In the last month, I've gone from running in stops and starts to doing 5k with ease and recently completing my first 10k run. Here are some bulleted observations (more details at the link below) - When I got started I was almost always overdressed. - Couch to 5K works — but perhaps it’s not for everyone. - Transitioning from beach to pavement was helpful. - Heart rate is super important. http://daily.weisser.io/post/anecdotes-from-a-reformed-fanboy-turned-runner-part-one http://daily.weisser.io/post/anecdotes-from-a-reformed-fanbo... EDIT: if you're in the bay area and average 9.5-10 minute miles on 3-5 mile runs I'd love to run with you (I'm new here). Add me on Strava https://www.strava.com/athletes/7583883 https://www.strava.com/athletes/7583883 or email me.
ycosynot 11y ago
I thought it was a great article, and I like the format. I'll start running today because of it.
avidas 11y ago
I have taken running more seriously over the past year and cannot emphasize finding a running group more. Committing to run with others will build it into a habit. I have written about my experiences with running here http://aviadas.com/blog/2016/02/09/10-things-i-learnt-going-from-10k-to-a-marathon-in-2015/ http://aviadas.com/blog/2016/02/09/10-things-i-learnt-going-...
cafard 11y ago
It seems to me that a lot of the discussion is in the manner of "what programming language to teach first", and that here as with programming the main thing is to start. I would boil down my advice to a couple of points. First, get good shoes. If you are a beginner, go to a store where the staff is gaunt. (I think of the Pacers stores in the Washington area.). You can count on them knowing something about running and shoes. Second, listen to your body. Don't try to run through an injury. If you are running in hot weather, be very aware of how you feel. Never hesitate to stop and walk back if something isn't right. Beyond that, I would quote Joshua Slocum (http://www.gutenberg.org/cache/epub/6317/pg6317.txt http://www.gutenberg.org/cache/epub/6317/pg6317.txt): "To young men contemplating a voyage I would say go." (And of course, I include young women.)

179 points by dpflan 11y ago

gaur 11y ago

The longest I've ever run in one go is 6 km. There was never any runner's high, just excruciating pain. For a good fraction of the population, running is fucking awful.

ggreer 11y ago
> There was never any runner's high, just excruciating pain. That's pretty normal. I run a lot, and runner's high is a very rare thing for me to experience. I think most people confuse it with the sense of accomplishment one often gets after a run. I've only felt a real high after very hard workouts. Very hard workouts. Workouts where my heart beats hard enough to break capillaries in my lungs, and the aerosolized blood gives a metallic taste.[1] The high feels like a weird mix of THC and opiates, and takes a couple of hours to wear off. During that time, it's definitely not safe for me to drive. I like to run, but honestly, I think enjoying running is a little masochistic. 1. Vulnerability of pulmonary capillaries during severe exercise: http://geoff.greer.fm/files/Vulnerability%20of%20pulmonary%20capillaries%20during%20severe%20exercise%20821.full.pdf http://geoff.greer.fm/files/Vulnerability%20of%20pulmonary%2...
- laxatives 11y ago
  This sounds entirely psychosomatic. I've run several marathons and Ironman races and I would occasionally get a runner's high while training, where I felt like I could nearly sprint for long periods of time without fatigue. Definitely no mental effects, let alone anything that would make it "unsafe to drive". But I would mention this "high" to friends who were competitive runners and they all felt there was no such thing as a runner's high. They just had good workouts where they felt like they were fit and improving and bad workouts where they did not.
  - ggreer 11y ago
    I doubt it's psychosomatic. I didn't know the effects of opiates or marijuana when I first experienced it. It was only later that I discovered THC caused the same close-eyed visuals and differences in time perception. Likewise for opiates (prescribed after dental surgery). The decreased appetite and body high suddenly made sense. There's research to back this up as well. In response to exercise, the body produces cannabinoids, opiates, and stimulants.[1] 1. https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise#Euphoria https://en.wikipedia.org/wiki/Neurobiological_effects_of_phy...
brookside 11y ago
I don't feel 'good' while running until several kms in. And definitely not the first few times after not running for a while. Give yourself a chance.
- gaur 11y ago
  Where did you get the idea that I didn't give myself a chance? I ran 5 km three times a week for four months, and it was always fucking awful.
optimusclimb 11y ago
Assuming (could not be the case of course) that you program - the joy one experiences after coding for hours and then finally having everything fit together and work likely does not mirror the experience one had the first few times programming where everything fails to compile, breaks, doesn't work as expected, etc. I commented on this in my other post on here. In short, it doesn't come right away.
- gaur 11y ago
  Where did I say I expected it to come right away? I ran 5 km three times a week for about four months. It was fucking awful every time, so I stopped.
SyneRyder 11y ago
I'm glad to read this. When I exercise I frequently get "Runners Low" instead. I've seen people suggest that running is great for depression, but I've often found the exact opposite: exercise can actually induce sadness & negative thoughts in me on days when I feel great. It doesn't always happen to me, but it happens often enough that it annoys me whenever I hear the suggestion to "go for a run, you'll feel better". That doesn't seem universally good advice for everyone. The longest I've ever run is 14km, and I've done 12km City To Surf a few times. I still exercise & work out, but I keep myself motivated & upbeat using music, and try to make it the last thing before bed, so I can sleep off any bad feelings and/or exhaustion.
bcook 11y ago
Damn straight. Eventually, I was running 3 miles every other day. I never experienced the runners high either. Running never got easier. As I got better, I was simply able to prolong the amount of torture before succumbing... My friends say things like "I run to clear my head" or "I run to relax". My runs are dreaded, tedious nightmares and the only positive aspect is that eventually the run will end. Fuck running. :)
maxerickson 11y ago
I get that you are real keen on helpful comments about it, but you probably were running too fast (relative to your condition for it) and for not long enough (per run). I guess I've never chased it, but I run 5 miles pretty regularly with no expectation of it.

js2 11y ago

As someone who's already run 900 miles and four marathons year-to-date, I'll add some hard won advice: 1) Do not be in a hurry. Most runners do way too much way too soon. You will likely get injured. You gain aerobic capacity in a matter of weeks to months. But soft tissues, tendons, ligaments, bone density... those takes years to adapt. 2) If you're getting injured, something is wrong. You're doing too much too soon, or you have a bio mechanical or strength issue. Running requires strong hips and a strong core. If these are weak, you will get injured. The injury will show up in your legs, so you'll look there. You'll buy new shoes. You'll foam role. You'll wear orthotics. The problem will not go away, because the problem is probably not in your legs. 3) Run as little as you need to to achieve your goals. The more you run, the more you increase risk of injury. 4) You probably need to run more than you think you need to. Beginner marathon training plans are a huge disservice. They'll get you to the finish, but you'll hate it. Wait till you've been running at least a couple years, that banging out a 13 mile run mid-week is no big deal, that you can easily handle a 50 mile week. 5) The shoe industry is a racket. Wear the lightest weight, most comfortable running shoes that you can tolerate. You probably don't need a motion control or stability shoe. 6) The key to not getting injured, besides having sufficient strength per above, is landing softly. Landing softly requires a quick step and not over-striding. Your feet should land under you, not out ahead of you. A good goal to aim for is 180 steps/minute. This is not easy for most people. Quick light step. Repeat that to yourself all the time during the run. (Aside: you run faster primarily by pushing off harder so that you cover more distance per step, not by over-striding, and not by increasing turnover.) 7) There's a lot of exercises you can do for core and hip strength. But none better than picking up a barbell and putting it down. Specifically the back squat and the dead lift. These two exercises will protect you from injury for life. Start doing them now. They will make you a better runner. Edit: Beginner running advice - http://fellrnr.com/wiki/Running_for_Beginners http://fellrnr.com/wiki/Running_for_Beginners (This is a better link than the Reddit Runnit FAQ I had previously linked to here.) Edit 2: I've added my running background as a reply to this comment. Edit 3: Running helps with weight loss. Weight loss helps with running. It's a virtuous cycle. Edit 4: A few more links with good advice: - Really, all of fellrnr - http://fellrnr.com/wiki/About_Fellrnr http://fellrnr.com/wiki/About_Fellrnr - On having a light step - http://well.blogs.nytimes.com/2016/02/10/why-we-get-running-injuries-and-how-to-prevent-them/ http://well.blogs.nytimes.com/2016/02/10/why-we-get-running-... - On choosing shoes based on comfort - http://well.blogs.nytimes.com/2015/08/05/choosing-the-right-running-shoes/ http://well.blogs.nytimes.com/2015/08/05/choosing-the-right-...

itaysk 11y ago

> Some people are natural heel-strikers while others tend to lead with their toes. The good news: neither form is inherently better than the other That is in opposite to common knowledge that heel-striking is worse, and leads to increased injuries.

projectileboy 11y ago
People have different styles, and I'd hate to be overly prescriptive. Having said that, switching from heel strike to forefoot strike made it possible for me (overweight 44 year old) to go from the couch last January to running the Twin Cities Marathon last October.
- tim333 11y ago
  Heel striking is not really what we evolved for as you can only do it comfortably in heavily cushioned running shoes. If you run barefoot or in lightly padded shoes you are forced into a more forefoot first style.
  - fauigerzigerk 11y ago
    Or we may not have evolved for running on asphalt.
ktRolster 11y ago
I think the problem isn't so much how you strike, but what happens after you strike: if you find yourself pulling yourself forward with your knee joints after you strike, then that could cause knee injuries (and pulling tends to happen more with heel strikes). The focus should be on pushing yourself forward with the back foot, not worrying so much how your foot lands. I've had long conversations on this topic with a podiatrist, but it's still not certain.....
- deleted 11y ago
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11y ago

charlieegan3 11y ago

If you're in the UK (or some places in Europe) checkout Parkrun. That's what got me started. I've now done around 170.

bliti 11y ago

I used to be overweight and could not run to the door even if my life depended on it. Five years later and I run no less than 5k a day from Monday to Friday. Resting during the weekend. Do run events every other month or so on Sundays. How did I do it? I started with the couch-to-5K program[1]. That led me to diet and eat better. Did my first 5k four months later. Then a 10k three after that. Running is not for everybody. But you should try it out. Run at your own rhythm and style. Some people are naturally better at long distances, some of us are sprinters. The truth is its about patience and pacing yourself. It is also great for thinking (or not thinking). My life is definitely better because of it. Feel free to ask me questions! [1]http://www.coolrunning.com/engine/2/2_3/181.shtml http://www.coolrunning.com/engine/2/2_3/181.shtml

bcook 11y ago
Regarding "some people are naturally better..."; it took me ~4 months, "running" 4 days a week, to be able to jog a 3 mile (~5K) run in ~30 minutes. My age then was 28. My friend, who never worked out in any way, woke up with a hang-over and decided to join some friends for a competitive, cross-country 10K... he came in first. He was 22 years old, IIRC. His father is a dedicated marathon runner (qualifies for Boston Marathon), so that partly explains it.
- js2 11y ago
  ”Seven years ago Steve Way weighed 16 1/2 stone and had high-blood pressure, a 20-a-day habit and an addiction to takeaways and chocolate. So, like many other people, he began running to get fit. Only he didn’t stop. And 26,000 miles later – more than the circumference of the globe – and at the grand age of 40, he has been selected to run the marathon for England at next month’s Commonwealth Games.” http://www.theguardian.com/sport/2014/may/31/great-britain-commonwealth-games-marathon-steve-way http://www.theguardian.com/sport/2014/may/31/great-britain-c...
- bliti 11y ago
  Now apply that to software and interviewing. Its mind blowing to think of an interview being like that cross-country 10K and your group of friends being in it and being judged against the guy who came in first without trying. Life sure is funny.

notacoward 11y ago

So much bad advice. (1) Actually it does matter how and where (relative to your body) you land your foot. Contrary to the article, many people do need to fix their "natural" form and/or get shoes that help them avoid pronation, both to avoid injury and to increase the enjoyment that will help them stick with it. (2) Similarly, the article's advice about stretching is way out of date. It's now consensus that static stretching can not only reduce performance but increase chance of injury. The author weakly hints at some of this, but never actually recommends against static stretching like most would. (3) Lastly, there's a pervasive assumption bordering on encouragement of people wearing headphones while they run. I realize there's a lot of controversy about this, but a responsible author would at least have mentioned that it's a safety issue as well as an aesthetic one. If you run all alone where there's no traffic - including pedestrian traffic - do whatever you want, but if you're running in crowded times or places it's irresponsible to deafen yourself. I've know runners who have both been injured and have caused injury to others because of this, so I'm not inclined to let that pass. I'm sure many people could follow this author's advice and be fine, especially if they're young enough and slim enough that they've never had to overcome the barriers that face older/heavier runners. Good for her and good for them, but that doesn't mean her experience can or should be generalized to everyone. There are better sources. Just search for "beginner running advice" and pick anything, especially one of the articles from Runner's World. With all that was already out there - it's practically an industry - this one just doesn't cut it.

JeremyNT 11y ago
Do you have some citations on 1 and 2? I started running a few years ago, and noticed that there is a massive amount of cargo culting and folklore surrounding technique and training regimens. I ended up just discarding it all and doing what felt right because I found it impossible to filter through the noise. If these things have been properly studied and documented, I'd like to see it.
- slgeorge 11y ago
  Not the person you're replying to, but I have some sources. The best consistent source I've found is Alex Hutchinson. He reports on scientific studies and tries to sift the wheat from the chaff. Quick search found this one on stretching [1] from him. Foot strike and mechanics is a much more complicated area AFAIK. He also wrote a fantastic book on the state of sports science "Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise" [2] which I highly recommend if you're interested in hearing about the source studies (and their limitations). [1] http://www.runnersworld.com/sweat-science/should-you-stretch-before-running http://www.runnersworld.com/sweat-science/should-you-stretch... [2] http://www.goodreads.com/book/show/11115311-which-comes-first-cardio-or-weights http://www.goodreads.com/book/show/11115311-which-comes-firs...

optimusclimb 11y ago

Nicely put together. Some commentary though - When I started running, it would have been very useful to have it drilled in to me that all "running" is not equal, and doesn't have to be at a fast clip, until that makes sense. Of course running 26 miles seems crazy based on what it feels like to "run" a mile when you're untrained and trying to go fast. Yes, that guide starts out suggesting a run/walk routine - however I think it would do new runners much service to explain what kind of paces there are, what they feel like, and why most of your running should be done at an easy one. > First pick a race. Why?! It really bugs me that so much of current running culture seems to be about earning that 13.1/26.2 sticker for your car, or getting that "Finisher" t-shirt. Certainly, completing races and achieving goals in general benefits our psyche and sense of accomplishment. But running can be so much more than a sequence of training runs leading up to the all important race. Runs should be enjoyed. To me, one of the secrets of running, or at least - something that takes time to learn - is that running becomes much more enjoyable with experience, and you may have to put in some grind time to get there. When running 3 miles leaves you feeling completely wiped, the "runners' high" seems alien and unimaginable. As you get more experienced, AND learn to pace yourself, 3 miles seems short, and you probably won't feel into the groove until you're at least 1-2 miles in. When you have the fitness to casually run 5 miles through the park or on your favorite trail and feel good afterward - THAT's where running really starts to add balance and enjoyment to your day, imho. When you've leveled up a bit, running becomes personal time, meditative, and leaves you refreshed. While people may discover this on their own - encouraging the mindset of, "Pick a distance, plop down some money for a bib, and train" - seems to encourage people to treat running as a means to an end, where the end (the race) just means it is time to pick a new goal (longer race, better time.) Why not suggest people find a beautiful trail within an hour of where they live, that would take them a few hours to hike, and then run until they can experience the joy of gliding through that trail in a fraction of the time? There's a lot of great information in that article, but I suppose I feel like it falls in to the trap of spending much more time on the "how" of running - how to pick a training plan, what shoes and socks to buy, how to eat, how to avoid injury, etc... - and not enough time on why it's worth it to put in all that work. Other than for the likes you'll get when you make your half-marathon completed Facebook post.

dahart 11y ago

gtirloni 11y ago

The absolute best way to keep yourself running is to find a race, sign up for it, pay for it and put it on your calendar. I've wasted a lot of money thinking this way. Unless you're cash-strapped and it meant a lot buying that ticket/software/tool/book/etc, you just shrug it off and move to the next target. Money doesn't buy discipline. YMMV.

laxatives 11y ago
It didn't keep you training until at least the event date? Sure its not going to change your lifestyle forever, but it will at least force you to train so that you are not totally unprepared come race day.
- jacalata 11y ago
  I've signed up for a half marathon, stopped training and then run/walked it anyway. I have also signed up, trained, gotten injured and run anyway, and I've signed up, trained, been injured and dropped out.
js2 11y ago
It find it helpful to have a goal, but it doesn't have to be a race. Other goals: run every day ("streaking"); run a certain number of miles per week, month or year. There's a FB group called "2016 in 2016" but that's too much mileage for a starting runner. I like to track my miles, and there's lots of good sites for it. I personally use Garmin Connect, then use https://tapiriik.com https://tapiriik.com to sync to Strava. I also use Smashrun, which imports directly from Garmin Connect (or you can let Tapiriik sync to it). Strava lets you set a weekly mileage goal, and Smashrun lets you set a monthly and a yearly goal. I like having those staring me in the face. Tapiriik is open source btw, but believe me, just pay the guy $2/year and let him run it for you. https://github.com/cpfair/tapiriik https://github.com/cpfair/tapiriik
Chris2048 11y ago
A deadline can push you to keep at it, but if you're truly strapped for time don't do it.
11y ago

hammock 11y ago

I cannot recommend Hal Higdon's programs enough. He has free training programs for every level and various distances. We used a modified version of the advanced program in high school XC and won state championship twice in a row. 5K: http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance http://www.halhigdon.com/training/50932/5K-Training-The-Most...

deleted 11y ago

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dorfsmay 11y ago

Because of the HN crowd, chances that if you start rinning, you're going to start reading and studying the science behind it. When you do, keep in mind that most studies have been done on elite athletes who self-selected themselves. They became elite because they had the right genes and trained properly. You might not have those genes. There still is a lot of material saying that if you train you can increase your VO2 max, which has been shown to be true only for people with specific genes, a few years ago.

jbrooksuk 11y ago

This is a well-timed article for myself. My girlfriend is a very keen runner, with a lot of half-marathons and triathlons under her belt. I suffer from bad knees (and a back) partially due to previous injuries and having a slight case of scoliosis. She's encouraged me to start running with her. Today is the second rest day I've had this week and I'm already feeling better for it. Next up is getting some proper trainers fitted (I walk weirdly to begin with). Seriously, make time for running. Even a mile a day.

elorant 11y ago

I use to walk 8 to 10 kms per day. Would there be a benefit if I move from walking to running? My major concern is that running will hurt my knees in the long term.

bluthru 11y ago
Walking is good for overall health but it's also important to get your heart rate up. There was a post in here that crowdsourced resting heart rate and the people who elevated their heart for 45 minutes a week had a lowered resting heart rate.

holri 11y ago

slowly and patient...

jdietrich 11y ago

The British National Health Service provide a nine-week training plan for complete novices. There is an MP3 for each week of the plan, building up from a gentle walk-run-walk to continuous running. The training advice has been reviewed by medical experts to minimise the risk of injury. An extended set of podcasts are available for people who have finished the programme. http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

shepwalker 11y ago

I always tell people that my life-saving workout device was the Kindle 3. In 2010, I was 315 lbs, sedentary as hell and not making any progress to fix that. The idea of running just seemed like complete drudgery. I ended up making a pact with a friend to meet up at the gym every morning, and I took my kindle and reread a long epic fantasy series page by page. I started off stupid-slow, with a slight incline. First 25 lbs shed without a problem, and steadily increased my pace. I've now graduated to actually running outside (yay!) and distracting myself with podcasts, have completed 2 half-marathons, and at one point was down to ~210lbs. People's motivations and activation hurdles are different - for me it was boredom and accountability - which I fixed with a book and some peer pressure.

FireBeyond 11y ago
That's entirely awesome and inspiring. Out of curiosity, what was the series?
studentrob 11y ago
That's awesome to hear. Often on HN I see people being negative about things like running or meditation for example, adamently saying these things didn't work for them and won't work for everyone. I don't see the point in coming up with a solution for everyone. We all know people don't work that way. Personal anecdotes are a great way to get inspired based on actual experiences. Even if it is shown that some activity doesn't work for everyone, if it works for one person, it's worth sharing!

firewalkwithme 11y ago

The word half-marathon is irritating. Either you run a marathon, or you don't. Half a marathon has nothing to do with a marathon

jacalata 11y ago
That third sentence is completely nonsensical.
js2 11y ago
Uh, except that it's exactly half the distance of a marathon. And it's a good stepping stone to the marathon. Seems like a pretty obvious name for it. It's sometimes called a mini-marathon, which is a little silly. But really, to non-runners, every distance is a marathon ("good luck on your 5K marathon this weekend!"), so what does it matter? :-)
- firewalkwithme 11y ago
  Yes I get it, and it does not matter, I'm just grumpy. The point I'm trying to make is that for an amateur runner, the distance of a marathon is a performance that require LONG time preparation and discipline, and maybe even talent. Not everyone is capable of completing this distance by foot. Not a runner myself, but I have 2 _very_ athletic friends that completely failed this distance with the most unexpected injuries and fatigues, even after a year of preparation. I am just tired of how 'half-marathon' associates with an actual marathon, because a marathon is a completely different thing that will destroy a casual runner. Have a good weekend js2
  - js2 11y ago
    Ah, as we like to say, the marathon is two halves, but the second half doesn't begin till mile 20. It is a distance that demands respect. You are right, it is a completely different beast than the half-marathon. About your two friends: I'm at the point, fortunately, where I can complete a marathon at will. But racing it is a different thing altogether. I'm going to guess that, given you say they are very athletic, they had set a time goal for themselves. That's usually a mistake for the first marathon, and regardless of their fitness, it's a distance where if you push too hard, you will be punished. Gosh I love marathons. Except when I hate them. :-)

egypturnash 11y ago

stares at the animated graphic for a moment Well. Someone failed to properly apply animation cycles in whatever they used for the header image. When a runner's near hand passes across the body going forwards, there's an extra frame that is almost a duplicate, but slightly further back, which results in a little hitch in the motion. This error is meticulously maintained on all of the running figures, despite them being all out of synch with each other.

dahart 11y ago

I'm surprised at the amount of discussion about headphones. Safety issues aside -- certainly only listen when it doesn't affect safety -- what are your favorite headphones for running? And what are your favorite apps for music? I've been using yrbuds, and I love them compared to all other headphones I've tried, but I'm still interested in what works for others and what else might work even better for me. For music, I've been using RockMyRun, and I absolutely love being able to set an RPM for pacing that doesn't change. There's almost nothing else I like about this app, it's slow and buggy, but the RPM feature keeps me using it, even with music styles I don't care for. :P

tunesmith 11y ago
The only thing that works for me is earphones with earclick molds. Larger speakers that you don't have to jam into your canals. Unfortunately, there aren't many of these, and the urbanears "medis plus" aren't even made anymore. I don't think there are any that are bluetooth, either. The ones that hook around the earlobe are ok, but most of those are the ones with the smaller speakers that have to sit against your ear canal just right, or they go partly into your canal in a way that is never quite perfect. Both lead to sound that is massively different from step to step. Completely frustrating.

ecesena 11y ago

For me this is an actual example where apps helped me a ton. I started running a few years ago, nothing exceptional but I try to go consistently twice a week. I track with runkeeper and this helps me with motivation, including seeing my friends that "just completed a run". This year I was surprised by the "year of running" [1], so I took the challenge. Coincidentally today I'm celebrating my 100 miles this year :) I also built "run with mark" [2], again to help me with motivation... and counting. Coincidentally again, I was updating it right now, when I saw this post (going to build a geo map with balls where I run). [1] https://www.facebook.com/zuck/posts/10102579357179331 https://www.facebook.com/zuck/posts/10102579357179331 [2] https://github.com/runwithmark/runwithmark.github.io https://github.com/runwithmark/runwithmark.github.io

studentrob 11y ago

I joined a running club in NYC. It had classes ranging from walkers to elite marathoners. Probably fairly unique to have such a range but I believe this was quite key to their long term (30+ years) success. Having a complete cycle helps everything run smoothly. It was run by Shelly and Bob Glover, two well known names in the world of running. Running is a great way to get to know a diverse crowd. I met girls, cardiologists, musicians, students, postal workers, young and old. On the pavement we were all just friends talking about our PRs and next races. We were very supportive of anyone of any level and really encouraged newcomers. If you have access to a running club or class, I recommend it. The class was paid, which might sound ridiculous at first, but once you get into it you quickly see the value of experienced coaches and supportive classmates.

neilsharma 11y ago

I've been running about 8-10 miles/week for 15 years now, but have never been able to expand beyond that very much without excessive knee pain, foot pain, and muscle loss (I weightlift a lot too). There was a period of about a decade in which I had to wear custom-molded graphite orthotics (~$300) during most of my waking hours because my feet were supposedly "flat". Two podiatrists said that I'd need to wear them the rest of my life or get surgery, which would leave me in crutches for 6 months per foot (they won't do both at the same time). I lost my orthotics in a flood, and unwilling to fork over another $300, I focused on fixing my feet. I started stretching my soul, walking around the house barefoot, and going for short (~100m) barefoot jogs on a grassy field. After a few months, I started wearing shoes without arch supports to force my feet to adapt. Managed to get rid of my foot pain within 2 months :). Still struggling with the knee issue though. I've been treating running as an isolation workout on the knee joint -- my body can handle it just fine, but like in weightlifting, I can't isolate the same muscles/joints day after day. Sprinting any amount hurts, and I have to avoid all hills (going up is fine, the descent is killer). While I figure out a way around the knee pain, I've recently been doing more metabolic conditioning (think Insanity or P90-X, but with fewer knee-destroying jumps). I experience a lot more fat loss this way, plus the workouts seem more holistic than running in the sense that my upper body is not neglected.

rsync 11y ago
"After a few months, I started wearing shoes without arch supports to force my feet to adapt. Managed to get rid of my foot pain within 2 months :)." This demonstrates a truism that we should all become familiar with: If you brace a body part, the body part being braced will become weaker. Orthotics are a brace that hold up the arch of your foot. Your arch will get weaker. "Sprinting any amount hurts, and I have to avoid all hills (going up is fine, the descent is killer)." I cringe to offer up personal anecdotes or helpful tips, but on the outside chance that it is helpful, you might try running downhill on toes only - no heel at all. It's a bit odd looking, but it's worth playing with.
- neilsharma 11y ago
  I've heard about heel vs midfoot vs toe striking and have been making a conscious effort to midfoot strike when I jog or toe strike if I take large steps. I don't understand how shifting weight off the heel is better on the knee, but I'll try anything -- personal anecdote or not. Thanks for the suggestion!

dsg42 11y ago

These plans are terrible. In particular, the marathon program recommends a 26 mile training run followed by a three week taper. No one recommends 26 mile training runs outside of the very top elite athletes (and for very, very good reasons). It just isn't actually good for you to run that long, especially when you're only running three days a week. Seriously, that marathon program, if run on cement, would likely cause a stress fracture in a new runner.

peter303 11y ago

Just choose a running method which is fun for you. You wont keep it up for 50-some years if it is not fun. Some people like social running, while others hate it. Some like outdoors, even in difficult weather, while other prefer indoor treadmills. Some like frequent formal races, while other dont.

weisser 11y ago

In the last month, I've gone from running in stops and starts to doing 5k with ease and recently completing my first 10k run. Here are some bulleted observations (more details at the link below) - When I got started I was almost always overdressed. - Couch to 5K works — but perhaps it’s not for everyone. - Transitioning from beach to pavement was helpful. - Heart rate is super important. http://daily.weisser.io/post/anecdotes-from-a-reformed-fanboy-turned-runner-part-one http://daily.weisser.io/post/anecdotes-from-a-reformed-fanbo... EDIT: if you're in the bay area and average 9.5-10 minute miles on 3-5 mile runs I'd love to run with you (I'm new here). Add me on Strava https://www.strava.com/athletes/7583883 https://www.strava.com/athletes/7583883 or email me.

ycosynot 11y ago

I thought it was a great article, and I like the format. I'll start running today because of it.

avidas 11y ago

I have taken running more seriously over the past year and cannot emphasize finding a running group more. Committing to run with others will build it into a habit. I have written about my experiences with running here http://aviadas.com/blog/2016/02/09/10-things-i-learnt-going-from-10k-to-a-marathon-in-2015/ http://aviadas.com/blog/2016/02/09/10-things-i-learnt-going-...

cafard 11y ago

It seems to me that a lot of the discussion is in the manner of "what programming language to teach first", and that here as with programming the main thing is to start. I would boil down my advice to a couple of points. First, get good shoes. If you are a beginner, go to a store where the staff is gaunt. (I think of the Pacers stores in the Washington area.). You can count on them knowing something about running and shoes. Second, listen to your body. Don't try to run through an injury. If you are running in hot weather, be very aware of how you feel. Never hesitate to stop and walk back if something isn't right. Beyond that, I would quote Joshua Slocum (http://www.gutenberg.org/cache/epub/6317/pg6317.txt http://www.gutenberg.org/cache/epub/6317/pg6317.txt): "To young men contemplating a voyage I would say go." (And of course, I include young women.)