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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

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 (2) Similarly, the article's advice about stretching is way out of date.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...
jat850 11y ago
Can you elaborate what you mean regarding point three, when you mention the aesthetic part of the issue?
- notacoward 11y ago
  The author's first mention of this issue is "choose your playlist" (which already assumes it's an operative concept). Then she goes on to say: > If you’re a runner who likes the quiet and solitude of > running, then pick a bucolic path and go run. But many > people like This makes it all about what you like - i.e. an aesthetic issue. Nowhere does she suggest that what you like should be balanced against what's safe or considerate of others. Hence my objection.
  - jat850 11y ago
    Better understood now - thanks for clearing that up.
z3t4 11y ago
2) A little bit of stretching wont hurt, just don't do it too extensively. Stretching relaxes the muscles and increase range of motion, witch can have a positive effect on your running. It can also help the muscles "warm up". If stretching was so bad, you wouldn't see elite athletes do it, or cats and dogs.
- enraged_camel 11y ago
  He said static stretching is bad, and it absolutely is. Athletes do dynamic stretching.
  - mynewtb 11y ago
    What's the difference?
    - arohner 11y ago
      Static stretching is probably what you think of when you think of 'stretching', holding a pose for 10-30 seconds. Dynamic stretching is when you move around. Lunges, jumping, calf raises are all examples of dynamic stretching. A quick google for 'runner dynamic stretches' would be informative. The important part is that static stretching before workouts has been linked to increased risk of injury, and lower performance. Stretching post workout and on non-workout days is fine.
    - notacoward 11y ago
      "Dynamic" means you keep moving. All of your squats, lunges, jogging in place, and so on are dynamic. "Static" means you hold a position. Your classic runner's stretch is static, as are the various "hold your toes" stretches in any position. The danger is only with static stretches prior to exercise, which can lead to over-extension and injury. The benefit of dynamic stretching before exercise is still kind of debatable. Some swear by it, others are more skeptical. Just about everyone agrees that both static and dynamic stretches after exercise, while everything's warmed up and maximally pliable, is generally beneficial. FWIW, I don't do any pre-exercise stretching. On the other hand, I practically always do at least one kind of stretching after every run - simple ankle rotations in both directions with one leg across the other knee while seated. I really notice the difference later in the day and/or next time I run. If particular muscles feel sore, I'll throw in one or two other kinds of stretches. That minimal approach has kept me out of trouble despite running more even than most other runners - consistently five or six days a week in every kind of weather. Just an anecdote, not data, but seemed worth sharing anyway.
lispm 11y ago
Don't listen to music while training. Especially not as a beginner. Relax. While running. Personally I think some form stretching is useful - just my personal experience. I'm having a break for it at around 2km.
- ak217 11y ago
  You're entitled to your opinion, but music is what pushes me to go hard and keeps me motivated in my runs. I literally run 25%+ faster with music on. Not only that, but it's just not nearly as enjoyable without the music (and the scenery). If you listen to music, just wear good earbuds that don't block ambient noise, and don't crank it too loud. Stretching: By now most runners know not to static stretch from cold start, but not stretching at all is a bad idea. In my experience static stretching after the run works great, and so does dynamic stretching after a substantial (1mi) warmup. Also, most runners don't know how to stretch their upper body. In my experience it's really important to stretch your back.
  - notacoward 11y ago
    Which is more important to you: "going hard" or being safe and considerate to those around you? ETA: good point about stretching before vs. stretching after, though. I should have mentioned that, and so should the OP.
    - gk1 11y ago
      It's not an all-or-nothing decision. I run with music but I keep the volume low enough that I can hear what's around me.
      - notacoward 11y ago
        It's not all or nothing, but the two do often come into conflict. I'll bet hardly anybody reading this runs only by themselves on empty roads or trails. When such contention does occur, I think it's pretty clear that safety and consideration have to take priority. Isolating and distracting yourself with audio, even at low volume, is contrary to that. Also, I seriously doubt that anyone who uses music to "pump it up" and "go hard" is staying at low volume.
CJefferson 11y ago
I agree, I started doing a couch to 5k, I'm now off running, and I've got a constant pain in my knee which shows no signs of going away. Turns out my technique was bad and I had a week muscle in my knee, now I've badly messed it up. The worst thing is that it never hurt seriously -- you can build up some serious damage without ever being in serious pain.
- saulrh 11y ago
  Same thing happened to me, though in my case it was less of naturally bad technique and more that I have naturally weak joints that I tried using without sufficient other supporting muscles for stabilization. Missing a few http://tvtropes.org/pmwiki/pmwiki.php/Main/RequiredSecondaryPowers http://tvtropes.org/pmwiki/pmwiki.php/Main/RequiredSecondary.... Now it's going to take a year or two, maybe more, to get the joints back to where they were so I can try again.
  - Chris2048 11y ago
    I had to go through a few cycles of getting shin-splints, stopping for a while, then starting again. Each time I could run further before the splints. Maybe it's technique, but I thought it was my tendons/bone needing to strengthen after endured stress.
    - arohner 11y ago
      Shin splints is commonly caused by tight calf muscles and tendons. Try foam rolling your calves and dynamic stretching before a run (google 'runner dynamic calf stretch'). It can also be technique, or shoes. But calves are a good place to start.
    - notacoward 11y ago
      Everyone has their favorite shin-splint exercise. The one that works for me is one that I've rarely seen mentioned, so I'll share it here. After your run, sit normally and place one ankle across the other knee, then simply rotate your ankle in as big a circle as you can in both directions a dozen or so times. Repeat with the other ankle, of course. ;) For fun, you can put your fingers on your shin while you're doing the rotations, and really feel those muscles moving around. A simple thing, and I've never gotten shin splints nearly as much as others seem to, but I find it helps with that as well as other common kinds of post-run soreness.
maxerickson 11y ago
If your earphones are loud enough that you aren't hearing traffic, it's probably close to loud enough to be damaging your hearing.
js2 11y ago
a responsible author would at least have mentioned that it's a safety issue as well as an aesthetic one. Not only will I second this, I'll add that it's also an athletic issue. I used to run with headphones. But I don't anymore, because I realized I wanted all my senses, not just to be aware of my surroundings, but to be aware of myself. I literally listen to my body when I run, because it's a cue for me that I'm running correctly. I know it's not for everyone.
- deleted 11y ago
  [deleted]
- weisser 11y ago
  I used to always have earbuds in but then I ran an official 5k where earbuds were not allowed and I've never looked back. If you had told me I'd enjoy running without anything to distract me from the exercise I would have thought you were crazy but it turns out I now completely agree about wanting all of my senses.
- fezz 11y ago
  I listen to music with the volume fairly low so i can hear my foot strike and my breathing. For me, the music is not a distraction but a combination of two things i like to do... especially when it's music i love and the tempo fits beautifully with my pace. it becomes a the perfect score to your run.
thrownaway2424 11y ago
"but if you're running in crowded times or places it's irresponsible to deafen yourself" Odd that every car sold today is marketed on the basis of being quiet inside and having a deafening sound system. Why is it so important for runners to have their senses of hearing? So that they don't inadvertently get murdered by the functionally deaf in cars?
- enkephalin 11y ago
  although it of course also may happen in normal traffic, dogs, children, bikes, and other joggers suddenly appearing in your path can happen a few dozen times on a long run, if you're in a crowded place.
  - xiaoma 11y ago
    Dogs are the worst. As a former dog owner I know what it's like to love one, but they're still territorial animals and a considerable safety concern when not properly leashed or fenced. Older runners have even been mauled to death by dogs whose owners didn't see fit to restrain them.
- megablast 11y ago
  You just explained why. Drivers aren't going to hear or see you, so you have to pay more attention to avoid them.
  - thrownaway2424 11y ago
    Yeah but victim blaming isn't helping the situation. Drivers create a dangerous streetscape. They need to own responsibility for that. Harping on headphones, cyclists without helmets, or "distracted walking" is not a positive response.
    - jschwartzi 11y ago
      We should consider it personally as far as our individual risk assessments go, but it should never be a talking point, because it makes it seem like drivers shouldn't be responsible for paying attention.
wjagodfrey 11y ago
This comment needs to be at the top
massysett 11y ago
I also think the idea of a total beginner picking a marathon is bad advice. A very fit person could pull this off, but they know who they are. Someone who has been running for quite some time and wants to start off with a marathon could do it too. But couch to marathon is a bad idea.
msellout 11y ago
> (1) ... Contrary to the article, many people do need to fix their "natural" form I'll second that. I'm not a natural athlete. I have very poor kinesthesia (our 6th sense). I accidentally walk into doorframes as I try to pass through. It wasn't until my wife told me that I realized my originally learned running pattern was bad for my joints.
- msellout 11y ago
  I'm curious about the downvotes. Is it in poor taste to share personal experience? Perhaps I should clarify: I used to step too long while running, landing on the heel. With shorter strides, I feel much better afterwards.
  - notacoward 11y ago
    I think your comment is exactly what we need more of in this thread, because it represents the most common kind of experience. All of the data I've seen indicate that overstriding is the most common problem new runners face. This aligns well with my own experience talking to others about running. It comes up so often that I'd say it's the #1 thing separating those who stuck with it from those who didn't. When people first start to pick up speed, they naturally tend to increase stride before they increase tempo. I think it comes from their experience with walking. Whatever the reason, it turns out to be a dangerous tendency that even runners far more experienced than me have to fight sometimes (and some lose). As more people hear that, fewer will become injured or discouraged. Hearing it from people who they can identify with, who haven't been elite athletes since junior high, is most helpful.

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...

jat850 11y ago

Can you elaborate what you mean regarding point three, when you mention the aesthetic part of the issue?

notacoward 11y ago
The author's first mention of this issue is "choose your playlist" (which already assumes it's an operative concept). Then she goes on to say: > If you’re a runner who likes the quiet and solitude of > running, then pick a bucolic path and go run. But many > people like This makes it all about what you like - i.e. an aesthetic issue. Nowhere does she suggest that what you like should be balanced against what's safe or considerate of others. Hence my objection.
- jat850 11y ago
  Better understood now - thanks for clearing that up.

z3t4 11y ago

2) A little bit of stretching wont hurt, just don't do it too extensively. Stretching relaxes the muscles and increase range of motion, witch can have a positive effect on your running. It can also help the muscles "warm up". If stretching was so bad, you wouldn't see elite athletes do it, or cats and dogs.

enraged_camel 11y ago
He said static stretching is bad, and it absolutely is. Athletes do dynamic stretching.
- mynewtb 11y ago
  What's the difference?
  - arohner 11y ago
    Static stretching is probably what you think of when you think of 'stretching', holding a pose for 10-30 seconds. Dynamic stretching is when you move around. Lunges, jumping, calf raises are all examples of dynamic stretching. A quick google for 'runner dynamic stretches' would be informative. The important part is that static stretching before workouts has been linked to increased risk of injury, and lower performance. Stretching post workout and on non-workout days is fine.
  - notacoward 11y ago
    "Dynamic" means you keep moving. All of your squats, lunges, jogging in place, and so on are dynamic. "Static" means you hold a position. Your classic runner's stretch is static, as are the various "hold your toes" stretches in any position. The danger is only with static stretches prior to exercise, which can lead to over-extension and injury. The benefit of dynamic stretching before exercise is still kind of debatable. Some swear by it, others are more skeptical. Just about everyone agrees that both static and dynamic stretches after exercise, while everything's warmed up and maximally pliable, is generally beneficial. FWIW, I don't do any pre-exercise stretching. On the other hand, I practically always do at least one kind of stretching after every run - simple ankle rotations in both directions with one leg across the other knee while seated. I really notice the difference later in the day and/or next time I run. If particular muscles feel sore, I'll throw in one or two other kinds of stretches. That minimal approach has kept me out of trouble despite running more even than most other runners - consistently five or six days a week in every kind of weather. Just an anecdote, not data, but seemed worth sharing anyway.

lispm 11y ago

Don't listen to music while training. Especially not as a beginner. Relax. While running. Personally I think some form stretching is useful - just my personal experience. I'm having a break for it at around 2km.

ak217 11y ago
You're entitled to your opinion, but music is what pushes me to go hard and keeps me motivated in my runs. I literally run 25%+ faster with music on. Not only that, but it's just not nearly as enjoyable without the music (and the scenery). If you listen to music, just wear good earbuds that don't block ambient noise, and don't crank it too loud. Stretching: By now most runners know not to static stretch from cold start, but not stretching at all is a bad idea. In my experience static stretching after the run works great, and so does dynamic stretching after a substantial (1mi) warmup. Also, most runners don't know how to stretch their upper body. In my experience it's really important to stretch your back.
- notacoward 11y ago
  Which is more important to you: "going hard" or being safe and considerate to those around you? ETA: good point about stretching before vs. stretching after, though. I should have mentioned that, and so should the OP.
  - gk1 11y ago
    It's not an all-or-nothing decision. I run with music but I keep the volume low enough that I can hear what's around me.
    - notacoward 11y ago
      It's not all or nothing, but the two do often come into conflict. I'll bet hardly anybody reading this runs only by themselves on empty roads or trails. When such contention does occur, I think it's pretty clear that safety and consideration have to take priority. Isolating and distracting yourself with audio, even at low volume, is contrary to that. Also, I seriously doubt that anyone who uses music to "pump it up" and "go hard" is staying at low volume.

CJefferson 11y ago

I agree, I started doing a couch to 5k, I'm now off running, and I've got a constant pain in my knee which shows no signs of going away. Turns out my technique was bad and I had a week muscle in my knee, now I've badly messed it up. The worst thing is that it never hurt seriously -- you can build up some serious damage without ever being in serious pain.

saulrh 11y ago
Same thing happened to me, though in my case it was less of naturally bad technique and more that I have naturally weak joints that I tried using without sufficient other supporting muscles for stabilization. Missing a few http://tvtropes.org/pmwiki/pmwiki.php/Main/RequiredSecondaryPowers http://tvtropes.org/pmwiki/pmwiki.php/Main/RequiredSecondary.... Now it's going to take a year or two, maybe more, to get the joints back to where they were so I can try again.
- Chris2048 11y ago
  I had to go through a few cycles of getting shin-splints, stopping for a while, then starting again. Each time I could run further before the splints. Maybe it's technique, but I thought it was my tendons/bone needing to strengthen after endured stress.
  - arohner 11y ago
    Shin splints is commonly caused by tight calf muscles and tendons. Try foam rolling your calves and dynamic stretching before a run (google 'runner dynamic calf stretch'). It can also be technique, or shoes. But calves are a good place to start.
  - notacoward 11y ago
    Everyone has their favorite shin-splint exercise. The one that works for me is one that I've rarely seen mentioned, so I'll share it here. After your run, sit normally and place one ankle across the other knee, then simply rotate your ankle in as big a circle as you can in both directions a dozen or so times. Repeat with the other ankle, of course. ;) For fun, you can put your fingers on your shin while you're doing the rotations, and really feel those muscles moving around. A simple thing, and I've never gotten shin splints nearly as much as others seem to, but I find it helps with that as well as other common kinds of post-run soreness.

maxerickson 11y ago

If your earphones are loud enough that you aren't hearing traffic, it's probably close to loud enough to be damaging your hearing.

js2 11y ago

a responsible author would at least have mentioned that it's a safety issue as well as an aesthetic one. Not only will I second this, I'll add that it's also an athletic issue. I used to run with headphones. But I don't anymore, because I realized I wanted all my senses, not just to be aware of my surroundings, but to be aware of myself. I literally listen to my body when I run, because it's a cue for me that I'm running correctly. I know it's not for everyone.

deleted 11y ago
[deleted]
weisser 11y ago
I used to always have earbuds in but then I ran an official 5k where earbuds were not allowed and I've never looked back. If you had told me I'd enjoy running without anything to distract me from the exercise I would have thought you were crazy but it turns out I now completely agree about wanting all of my senses.
fezz 11y ago
I listen to music with the volume fairly low so i can hear my foot strike and my breathing. For me, the music is not a distraction but a combination of two things i like to do... especially when it's music i love and the tempo fits beautifully with my pace. it becomes a the perfect score to your run.

thrownaway2424 11y ago

"but if you're running in crowded times or places it's irresponsible to deafen yourself" Odd that every car sold today is marketed on the basis of being quiet inside and having a deafening sound system. Why is it so important for runners to have their senses of hearing? So that they don't inadvertently get murdered by the functionally deaf in cars?

enkephalin 11y ago
although it of course also may happen in normal traffic, dogs, children, bikes, and other joggers suddenly appearing in your path can happen a few dozen times on a long run, if you're in a crowded place.
- xiaoma 11y ago
  Dogs are the worst. As a former dog owner I know what it's like to love one, but they're still territorial animals and a considerable safety concern when not properly leashed or fenced. Older runners have even been mauled to death by dogs whose owners didn't see fit to restrain them.
megablast 11y ago
You just explained why. Drivers aren't going to hear or see you, so you have to pay more attention to avoid them.
- thrownaway2424 11y ago
  Yeah but victim blaming isn't helping the situation. Drivers create a dangerous streetscape. They need to own responsibility for that. Harping on headphones, cyclists without helmets, or "distracted walking" is not a positive response.
  - jschwartzi 11y ago
    We should consider it personally as far as our individual risk assessments go, but it should never be a talking point, because it makes it seem like drivers shouldn't be responsible for paying attention.

wjagodfrey 11y ago

This comment needs to be at the top

massysett 11y ago

I also think the idea of a total beginner picking a marathon is bad advice. A very fit person could pull this off, but they know who they are. Someone who has been running for quite some time and wants to start off with a marathon could do it too. But couch to marathon is a bad idea.

msellout 11y ago

> (1) ... Contrary to the article, many people do need to fix their "natural" form I'll second that. I'm not a natural athlete. I have very poor kinesthesia (our 6th sense). I accidentally walk into doorframes as I try to pass through. It wasn't until my wife told me that I realized my originally learned running pattern was bad for my joints.

msellout 11y ago
I'm curious about the downvotes. Is it in poor taste to share personal experience? Perhaps I should clarify: I used to step too long while running, landing on the heel. With shorter strides, I feel much better afterwards.
- notacoward 11y ago
  I think your comment is exactly what we need more of in this thread, because it represents the most common kind of experience. All of the data I've seen indicate that overstriding is the most common problem new runners face. This aligns well with my own experience talking to others about running. It comes up so often that I'd say it's the #1 thing separating those who stuck with it from those who didn't. When people first start to pick up speed, they naturally tend to increase stride before they increase tempo. I think it comes from their experience with walking. Whatever the reason, it turns out to be a dangerous tendency that even runners far more experienced than me have to fight sometimes (and some lose). As more people hear that, fewer will become injured or discouraged. Hearing it from people who they can identify with, who haven't been elite athletes since junior high, is most helpful.