Hit the Road Jack and Jill.
April 2, 2016 8:42 AM   Subscribe

How To Start Running. (SLNYT). A comprehensive guide that covers the walk-run method, running form, training plans, also the skinny on weight-loss, stretching, hydration, running gear, and lots more. As part of NYT's Well section, it's backed by the latest scientific findings, most of which (surprise!) default to common sense. Trying to find the perfect shoe? Pick a pair that's comfortable. How much to hydrate? Drink when thirsty...

Proper running form? Heel strike or toe strike, they both work. Do we have to stretch beforehand? Only if you want to. And the only non-intuitive bit is about nutrition: Careful about weight gain.
posted by storybored (81 comments total) 99 users marked this as a favorite
 
First, get yourself a big, scary bear...
posted by sexyrobot at 8:45 AM on April 2, 2016 [13 favorites]


I started running in 2010 after visiting the Walt Disney World resort during the Princess Half Weekend. We were at the Magic Kingdom that Sunday, and there were thousands of women wearing medals who, to me, didn't look like runners. Some were very large, and others had visible disabilities. Many were older, or had multiple kids in tow.

I was born with a muscle disorder, and running was the last thing I enjoyed as a child. I was always the last person to finish the mile in gym class. However, something about seeing those women with half medals inspired me to try. Just to see if I could.

That was almost 8000 miles and as of this morning, 73 races ago. I've run 15 half marathons and 5 full marathons, running my first sub-2 and first sub-5, respectively, in the past twelve months, after so many tries and so many years. In 2014, I competed in a challenge where I ran a 5k, 10k, half and then full marathon on four consecutive mornings.

I run 5-6 times per week, almost always at sunrise. Running has dramatically made me a stronger woman. I really would encourage anyone thinking about it to just try. There is no such thing as someone who can't participate. I saw a picture this morning of a blind runner about to tackle the toughest 100 mile trail race in the world. It's a great community.
posted by roomthreeseventeen at 9:03 AM on April 2, 2016 [101 favorites]


Used to run. Ran a marathon. Ran for over twenty years. Knees won't let me any more. Sad.
posted by Peach at 9:10 AM on April 2, 2016 [6 favorites]


I've been on the bike recently because I busted up my knees awhile back (unrelated to exercise--I literally fell out of bed one morning), but I really want to get back to this and I think the advent of better weather makes this a good time to try it. The one piece of specialty gear that I found really, really worth it was socks. Thorlos were the first socks I've ever had where even just extended walking didn't give me heel blisters. If you want to try them, you can get a "free pair"--or at least under $5 in shipping costs.
posted by Sequence at 9:13 AM on April 2, 2016 [7 favorites]




Blind Girl Does Barkley aka Rhonda-Marie Avery #batgirl

She's doing... she's uh, she's... she's doing Barkley? OMG. That deserves its own FPP.
posted by (Arsenio) Hall and (Warren) Oates at 9:28 AM on April 2, 2016 [8 favorites]


This post is such perfect timing for me! A new intern whom I supervise suggested that our nonprofit sponsor a 5K as a fundraiser. This guy gets up at 6am to run, and then goes to work out afterwards.

I'm way out of shape, overweight and not happy about it, and pushing 50, which is maybe a bad time for me to be overweight considering my family history of heart disease and high blood pressure. So when he suggested the 5K, I thought, "hey! I could train for this thing, get in shape, and use raising money for my nonprofit as an excuse!" (because my family history of heart disease and high blood pressure isn't working as an excuse.) And I was just starting to look up information about how to go from being a potato to being someone that can run over 3 miles without puking blood out of my eyes when this post fell into my lap! And the method in this article looks totally do-able! A run-walk method for starting out? I'd have never thought of that! Training 3 ays per week? I could fit that in! This looks great!

I'mma give it a try!

Thanks storybored!
posted by Cookiebastard at 9:29 AM on April 2, 2016 [29 favorites]


Bah. My doctor won't let me run again after having had lumbar disk surgery two years ago. I miss it so much. Swimming and biking are fine exercises but just don't make me feel like running did. And races, I miss training for them and then the whole excitement of race morning with crowds and bands cheering you along the course.

Getting old sucks.
posted by octothorpe at 9:40 AM on April 2, 2016 [4 favorites]


I can't think of anything more unpleasant than running with an eye towards an event characterized by paying money and surrounding myself with crowds

Hmm, even (especially) for introverts the group encouragement can be helpful. For people with crowd-phobia, whatever that's called, maybe different story.

Also: you don't have to pay the money, you just don't get timed. Most of these races have literally thousands of people running. It's not like there's some bouncer who's going to throw you out.
posted by msalt at 9:41 AM on April 2, 2016 [1 favorite]


It's not like there's some bouncer who's going to throw you out.

Why Banditing Is Wrong
posted by roomthreeseventeen at 9:44 AM on April 2, 2016 [8 favorites]


How do I get myself over the hurdle of "But it's so warm and comfy in bed/on the couch" to "Let's go be physically kind of uncomfortable!"? I've got the future race (the Primate Promenade at a conference in Chicago I'm going to this summer), and yes, I would like to run at it! But ugh. That means I actually have to run and do the thing. And I really prefer hanging out and being immobile.
posted by ChuraChura at 9:45 AM on April 2, 2016 [4 favorites]


It's not like there's some bouncer who's going to throw you out.

But if there was that would be awesome
posted by beerperson at 9:50 AM on April 2, 2016 [1 favorite]


NYCM does have bouncers.
posted by roomthreeseventeen at 9:51 AM on April 2, 2016


I broke my knee and leg last fall. The second I could get back to an ambling shamble run and other shit like snowshoeing I did, and GAH I developed my quads too fast and promptly pulled my kneecap back apart. So after another month back in a cast and lots of yelling at me my doctor put me on this very strict exercise regime which restricted everything I did.

And tomorrow. Tomorrow. Tomorrow I get to start running again. Limited at first but I get to build up on it (a lot like this program here, actually). Tomorrow!

I can't wait! I'm so excited! I love running! I'm the slowest person ever but I can run all fucking day. Like, seriously, I've broken a 9:30 mile maybe once in my life. But I love the feel of my legs moving and feeling my muscles work, hearing the little birdies and watching the clouds and listening to myself breath. There's no other cardio like it, especially here in Colorado in the springtime when you can have a muddy splashy trail run like in this very short video . Yay for running!
posted by barchan at 9:52 AM on April 2, 2016 [19 favorites]


NYCM does have bouncers.

You go to very different clubs than I do
posted by beerperson at 9:53 AM on April 2, 2016 [1 favorite]


How do I get myself over the hurdle of "But it's so warm and comfy in bed/on the couch" to "Let's go be physically kind of uncomfortable!"? I've got the future race (the Primate Promenade at a conference in Chicago I'm going to this summer), and yes, I would like to run at it! But ugh. That means I actually have to run and do the thing. And I really prefer hanging out and being immobile.

This is a super good question. I'm a runner but I struggle with this stuff. I wish I ran even more. But yeah, sometimes bed is just better. What I've found is that the more I run, the more my body craves running. So the trick is to build momentum. Right now, if you haven't been running, then your body is probably sending you some serious "how about nope" vibes whenever your mind says "I should go running." Try this. Wait until you're feeling pretty decent. You're in a good mood. Your mind is saying "hey maybe I should make my body do something." Strike while the iron is hot and go for a walk/run. Just get outside and start moving around. Then just keep doing this. Yes, try to exercise a bit of discipline, of course, but mostly it's like "hey when my mind is feeling good, have it tell my body to go outside and get in a run." Try to make those runs a little longer each time. If you can do this for a couple of weeks, you might be surprised at what happens. One morning you wake up and your brain goes "hey a run sounds good right now." Your first reaction might be WHERE DID YOU COME FROM, IMPOSTER BRAIN!!? but hopefully your second reaction is OH THIS IS COOL OK I WILL GO RUN and then your third reaction might be something like OMG NOW IM ONE OF THOSE ANNOYING RUNNING PEOPLE.

Anyway, you don't have to go to boot camp to be a runner. Just capitalize on those times when you're feeling good, and let those good vibes snowball. It's pretty cool.
posted by (Arsenio) Hall and (Warren) Oates at 9:54 AM on April 2, 2016 [32 favorites]


Ran for over twenty years. Knees won't let me any more.

Well, there's your problem. Mine would probably give me trouble after twenty minutes..
posted by ricochet biscuit at 9:54 AM on April 2, 2016 [3 favorites]


Why Banditing Is Wrong

If you're talking about the Boston Marathon, or any race with qualifying times and world-competitive runners, sure.

I'm talking about the "Pints to Pasta Fun Run!" or whatever, and no, I can't get riled up. I haven't had the financial need to skip registration and I like the motivation of a clocked time, but I would much rather see someone do that than not run at for these reasons:

1) general health
2) Streets are public, race owners don't get to exclude people for their private events
3) fees are wildly excessive for what's provided. Most races are hugely profitable.
4) If you don't want the t-shirt or official time on the website, you're not really getting anything anyway.

I think it's fair to say that if you're not paying, don't use the portapotties. And absolutely don't be the kind of asshole who jumps in at the end and pretends to win or get a great time. But that's true if you pay, also.
posted by msalt at 9:59 AM on April 2, 2016 [4 favorites]


How do I get myself over the hurdle of "But it's so warm and comfy in bed/on the couch" to "Let's go be physically kind of uncomfortable!"?

A loose group of friends who run at a regular time every week is a great motivator, especially if you go out for burgers and beers afterwards. Anybody want to start one in Portland?
posted by msalt at 10:01 AM on April 2, 2016 [1 favorite]


I've been running (usually 5k, 3-6 times a week depending on life) for... 5 or 6 years now? Recently a friend was talking to me about her yoga practice and mentioned the beauty of having a thing you do every day, basically as the definition of a "practice." And I never really thought of running in terms of that, on par with a meditation or art practice, until recently. But in a pretty emotionally, physically, professionally unmoored place, I'm finding a lot of peace in heading outside and running my regular little route and having that regularity. I've run in sun and dark and rain and snow, so happy I feel like I'm bouncing out of my shoes or hardly able to see because of the tears. But there's something comforting in that process.

In terms of motivation, my favorite mantra (and one that at least a couple friends tell me that they've taken on) is: "Well, I won't feel WORSE." Often I don't want to. There's some some complaint, I'm tired, I'm cranky, whatever. I'll probably still feel like that when I get back, so why not. And really, you'll probably end up feeling BETTER, but you can force your way through it for 30 short minutes and then come back to the couch. You could stare at metafilter for 30 minutes and not even notice the time going by, why NOT go run?
posted by jeweled accumulation at 10:12 AM on April 2, 2016 [18 favorites]


My experience: The thing about starting a new habit is that the smaller I start, the more likely it is to take. So if you are, like me, way out of shape, maybe don't start running. Get in the habit of taking short, not-inconvenient walks until that's an ingrained Thing That You Do. Put on distance or walk faster when it seems like a good idea, not a thing you have to do. Soon you'll find yourself getting antsy if you don't go for your walk.

After that, start doing short easy jogging bursts in the middle of those fun walks. Do something like C25K to make those running bursts longer until you're a runner.
posted by middleclasstool at 10:15 AM on April 2, 2016 [2 favorites]


Holy heck, that posted marathon training schedule.

Most training schedules I've seen have the longest training run at 20 miles; some have a 22, and there's usually only either 1 or two. See Hal Higdon's, for example.

They have a 20, two 23s, and a 26 (!!!), in addition to two 20 mile walk/run and a 23 mile walk/run. They have a 53 mile week in there-- most plans I know max out at around 45 or so.

Maybe somebody more experienced than me can weigh in, but honestly, to me, this looks like a dangerous schedule that'll absolutely destroy somebody's joints.
posted by damayanti at 10:33 AM on April 2, 2016 [1 favorite]


To clarify on the marathon training plan (because it's not presented very clearly), each week is two half hour runs and then ONE of the two options in the box - the top one if you're doing straight runs, the bottom (in white) if you're doing run-walk. The highest volume week would be 32 miles, if you're doing about 3 miles in the 30 minute runs. I would actually consider that low volume enough to be concerning (for me).
posted by obfuscation at 10:45 AM on April 2, 2016


I used to run (slowly and shamblingly, but running!), though it got a lot less fun when we moved to a neighborhood with no sidewalks and very few streetlights (I used to like to run after dinner). I only did one 5K, but it was with a small local running group that sets up 5Ks at a local park in Seattle. No sponsors, not raising money, no big crowds. The minimal entry fee just went toward their costs to keep the club running and set up the races every month. My time was terrible and I walked almost half of it and kept getting lapped (they'd typically do multiple races, so some people were on the course for the 5K but others might be doing a 10K for example) but I got to the finish line and all the people working the race were clapping and cheering for me and giving me high fives like I'd just set a world record and it was so great. Maybe I should start back up...
posted by skycrashesdown at 10:50 AM on April 2, 2016 [5 favorites]


Each week is two half hour runs and then ONE of the two options in the box - the top one if you're doing straight runs, the bottom (in white) if you're doing run-walk

Ah, gottcha.

I would actually consider that low volume enough to be concerning (for me).

Yup-- it's a mix of a lot of long runs, without any sort of build up in medium mileage, either throughout the week, or in the step back weeks (which, 3 miles?? That's it???).
posted by damayanti at 10:52 AM on April 2, 2016


Yeah, it's very strange. I've never seen a plan quite like that. I wonder where they came from.
posted by obfuscation at 10:55 AM on April 2, 2016


She's doing... she's uh, she's... she's doing Barkley? OMG. That deserves its own FPP.

That is so cool! My FIL is 100% blind and still skies. . .this year he turned 80 and was still chugging down the slopes. Every year he talks about packing it up but then says he "found something else to keep him going". I can't wait to tell him about this! He liked the new documentary a lot - asked that I re-read that old Outside article about it to him, and then I ended up reading some of the race reports from the ultra guys, and now I have to update him when it's over - this is just going to make his month, I think.

Also I can't find any info on how she's doing. . . anybody else? Or is one of the strict rules that they can't talk about any result until the race is completely done?
posted by barchan at 10:57 AM on April 2, 2016 [2 favorites]


barchan, the race just started three hours ago. you can follow along on twitter at #bm100
posted by (Arsenio) Hall and (Warren) Oates at 11:02 AM on April 2, 2016 [1 favorite]


Maybe somebody more experienced than me can weigh in, but honestly, to me, this looks like a dangerous schedule that'll absolutely destroy somebody's joints.

I stop at 20 before a full, and max out at a bit over 60. If you're running more than 20 miles, you're risking injury, which is why most plans don't take you further than that. Also, your long run shouldn't be a lot more than 33% of your week.
posted by roomthreeseventeen at 11:03 AM on April 2, 2016 [4 favorites]


Started running last year. Took me over 6 months to go from actively hating it to looking forward to it. I'm still overweight too, don't look at all like a runner. But I really enjoy it! Never thought I'd say "runner's high" – I always thought hose people were lying or delusional – but yeah there definitely is some kind of positive chemical thing going on after about 20 minutes or so.
posted by Doleful Creature at 11:05 AM on April 2, 2016 [2 favorites]


Sorry to be a nay-sayer, but I've been running probably 2-3x a week for the last 4 years, and I still don't look forward to it, and I still have to guilt my brain into doing it. Even when it's nice outside. So I don't think it's true that everyone just automatically can be one of those super-into-running people if you just get into the groove. And that's okay too, I think.

Although I would say that it would help it was easier to find reliable athletic/running wear for women with large chests and chaffy thighs. These days all the shorts are short short, and finding a sports bra secure enough to run in in a cup larger than a D is difficult as hell.
posted by likeatoaster at 11:09 AM on April 2, 2016 [3 favorites]


As far as 5k run-walk training plans go, I can't say enough good things about Couch to 5K. Ignore the app they try to push, just keep to their schedule and you'll be good.
posted by Itaxpica at 11:10 AM on April 2, 2016 [3 favorites]


Thanks, Arsenio, I was just coming back to say that - bleah, I was a little slow realizing all the chatter was prior to the "window".

Likeatoaster, I've found that board shorts - like for swimming - are great to run in as an alternative to running shorts - you can find them much longer and relatively fitted so they don't chafe as much. (And I definitely hear you on the bra thing.)
posted by barchan at 11:14 AM on April 2, 2016


These days all the shorts are short short, and finding a sports bra secure enough to run in in a cup larger than a D is difficult as hell.
Have you tried Enell bras? They're neither cute nor cheap, but they work really well for me. Also, they'll make you a custom one for not that much more money ($15 for the first one, $7.50 for each one after that) if you don't fit into their standard sizes.
posted by ArbitraryAndCapricious at 11:19 AM on April 2, 2016 [2 favorites]


Okay - advice anyone? A few years ago I did Couch to 5K. Stretched before runs, walked around to cool down. Took it easy and didn't push my fat, old self too hard. Was about 7 weeks in, still not pushing too hard, starting to enjoy it a little rather than wishing I was dead during each run, and bam! Intense, crippling pain and swelling in both my MCL!

I spent a few weeks limping and icing and never ran again. How the hell can I avoid that happening if I tried again? My doctor just shrugged when I mentioned it to her.
posted by Squeak Attack at 11:21 AM on April 2, 2016 [1 favorite]


I guess I'm not entirely sure why this is an improvement on Couch to 5K (or Zombies, Run! or any of the many knockoffs.) But I guess it'll reach a lot of new people because of the New York Times, which is a good thing.

My huge running insight is that I'm never going to finish Couch to 5K, and it's fine if I permanently switch between walking and running intervals. You don't get a prize for running the whole thing.
posted by ArbitraryAndCapricious at 11:21 AM on April 2, 2016 [2 favorites]


Squeak Attack, could be anything. Bad shoes, too aggressive training for your body, a hydration issue, etc. I don't generally talk about my running with any doctor who isn't a runner themselves, because they are too cautious, don't know a lot about running, and say that all sorts of people can't/shouldn't be running when they can and should be.
posted by roomthreeseventeen at 11:26 AM on April 2, 2016 [3 favorites]


So I don't think it's true that everyone just automatically can be one of those super-into-running people if you just get into the groove. And that's okay too, I think.

Definitely OK. Sometimes things are very useful and beneficial without being any kind of fun. But a lot of those people wouldn't have the discipline/motivation to keep at it. So it's ALSO ok to for someone to realise that running isn't for them and do some other activity. I've find it hard to keep at exercises I dislike or find too uncomfortable, but I find it simple to regularly do things I enjoy. So, yeah, everything's ok.
posted by howfar at 11:45 AM on April 2, 2016


So after many years of inactivity, I decided to give C25K a try last year. Everything was fine and dandy for 6 months, I hit 5k, etc., then one of my knees went twang on a nice leisurely walk and for the next 3 months I couldn't walk for more than 15 minutes without pain (it's been 12 months now and my knee still complains after a lot of walking, and running was never my favourite thing anyway, so I'm not inclined to pick it up again - I'm doing lower impact stuff now).

Went to the doctor, found inflammation and a cyst in/around the knee. Went to physical therapy and my therapist noted that because my leg and muscles were so weak, if I wasn't being careful, the bones and tendons in/around my knees would kind of shift around and rub against each other when I moved. Also, my stride, even when walking, was unbalanced and overall not great.

I can't say if my knee giving out was caused by running, but it likely stressed a lot of existing weaknesses. So if you're starting from almost 0, like I was, it's probably a good idea to supplement running with some muscle conditioning (squats, whatever works for you) to make sure your muscles can support your newly improved running capability.
posted by airmail at 11:48 AM on April 2, 2016 [4 favorites]


Count me as another person who has given running the old college try—I did C25K, successfully, to work up to a 5K at a Python conference—and never hit that magical threshold where it became something I enjoyed at all.
posted by valrus at 11:59 AM on April 2, 2016


Eh, if you tried running and found it wasn't for you, the linked article is also not for you. I liked that they approached it as something that anyone can do-- I get really intimidated by athletic people because I'm not particularly, and hearing from an authority that it's OK to take it easy helps a lot.

My lower body is basically garbage, almost vestigial really, so I distance-swim instead. Keeps pressure off my worthless knees; I start to get an endorphin high after the 12th lap. But I wouldn't have done it had I not read "Slow Fat Triathlete," and figured that I should do stuff i wanted to do anyway.
posted by blnkfrnk at 12:08 PM on April 2, 2016 [2 favorites]


The thing that makes me hesitate the most about starting to run is that I'm very uninterested in straining my knees and joints, and trying to keep them in good condition well into my later years. Even with the run-walk guides, I feel they're not realistic enough and pick up exercise far too fast and quickly :( This NYT article continues the same issues that I've seen elsewhere on the internet, where they make it look so brisk and easy?

I've been sedentary for years due to depression, and most physically fit people in my life don't really understand what I'm concerned about, but yet they always complain to me about straining something, so I'm at a loss. So I'm not really sure what to do...

I was thinking of getting down to my goal weight first (already lost 25 lbs so far, with another 25 to go), and then start exercising, because I figure that the less weight I carry, the less pressure it would result overall on my frame. Does anyone have tips?
posted by yueliang at 12:24 PM on April 2, 2016 [1 favorite]


yueliang, look up Jeff Galloway (who is referenced in the NYT article.) He has a number of very slow, very good plans for any pace/age/condition, and is very good about answering email from anyone who needs advice or help.
posted by roomthreeseventeen at 12:28 PM on April 2, 2016 [3 favorites]


chaffy thighs

I use bodyglide for chafing. I got blisters about a year after I first started trying to run, and ended up buying these fingered socks.
posted by cashman at 12:36 PM on April 2, 2016


I've been sedentary for years due to depression, and most physically fit people in my life don't really understand what I'm concerned about, but yet they always complain to me about straining something, so I'm at a loss. So I'm not really sure what to do...
I vote to start with walking, and then add faster walking intervals. Once you're walking at a good clip, you can think about adding running intervals if you want.

I like swimming, because I don't like the way that sweating feels, and when you swim you don't realize if you're sweating. But I realize that not everyone likes to swim, and for a long time swimsuits were an insurmountable barrier for me.
posted by ArbitraryAndCapricious at 12:44 PM on April 2, 2016 [1 favorite]


A Nathan Deuel wrote a Letter of Recommendation for the New Balance 990 in the July 23, 2025 New York Times Magazine, which, were I not on the phone here, I would link. They are the most comfortable shoes I have ever worn. Look up that article to see why.
posted by y2karl at 12:56 PM on April 2, 2016


I don't generally talk about my running with any doctor who isn't a runner themselves, because they are too cautious, don't know a lot about running, and say that all sorts of people can't/shouldn't be running when they can and should be.

This. Talk to doctors who are runners, it makes all the difference. I'm still in physical therapy for the arm I broke in October last year, and PT is a runner. Back story: I ran all the time as a kid. Mostly barefoot because I was like that. (In forests without trails, and on dirt trails, not on roads.) Got into cross country in middle school, where obviously I had to wear shoes. A year after starting cross country, my knees went wonky. My parents being the abusive type, they didn't take me to the doctor for it; coaches just told to stop running altogether. So I did, for 28 years, which brings us to the present day. I asked my PT if he had any idea what was up with my knees when I ran. He checked them out, didn't notice anything off, and asked, "can you walk?" I was like, um, yeah... He added, "can you walk long distances?" I nodded. I can walk forever. He said, "well, you can run. Start off slow, you probably know the programs."

Got myself a pair of minimally padded zero-drop shoes (folk who run barefoot generally do well with those) and started a run-walk program on dirt trails two months ago. Am running 2K three times a week now. Just love it. No knee issues whatsoever, and yet I'm going to hit 40 in a couple dozen days. I told my PT about this, and he asked what kind of shoes I was wearing. He laughed when I said zero drop and told him about my childhood barefoot running habit. "That's why your knees went wonky as soon as you wore shoes," he explained. It had been the shoes; they only had those chunky ones back in the day.

Definitely start out walking if you have weakness. My iPhone's been a godsend for this because it automatically tracks how far you walk; I noticed I naturally do a minimum of 4K a day which is decent. Lots of days I walk 10-12K. That's a strong foundation for starting to run; if you're not walking at least 2K daily, do that first. It only takes half an hour. Gets your body used to impact, which starts all sorts of bone, tendon, and muscle strengthening. As a matter of fact I'm having to purposefully do more impact exercises with my right arm, because that's what triggers better bone density.

If anyone else is the barefoot type, I have Merrell Bare Access shoes and frickin' love them.
posted by fraula at 1:24 PM on April 2, 2016 [5 favorites]


Even with the run-walk guides, I feel they're not realistic enough and pick up exercise far too fast and quickly

I've done C25k twice. Both times I was fat. First time I kind of dragged myself through it meeting the schedule, found that I cramped up a mile or so into the first actual 5k I signed up for and had to walk a bunch of it, and got so frustrated I basically fell out of running altogether shortly thereafter.

2nd time, the running was just one in a series of changes I was making to improve my health. 2nd time, I figured out that doing something I could stick with was better than obeying the plan to obey the plan. So when I found that my knees ached the day after running, I started inserting an extra rest day in between runs. By resting a bit more I found that I wasn't getting the pain. When I had a bit of ankle pain a couple months in, I took a week off. And I had myself fitted for shoes at a proper run store, which helped a lot to make sure my shoes weren't contributing to any aches.

In the end I think I completed the three month plan in something a bit over 5 months? Ran my first actual 5K a couple months after that. Think I did it at about 11 min a mile, and I was still 50ish pounds overweight at that point, IIRC.

That was a couple years ago. I'm still running. Did that same 5k last month, little under 9 minutes a mile. Listen to your body and have faith. Small steady changes build.
posted by Diablevert at 1:29 PM on April 2, 2016 [6 favorites]


I was working through a C25K (using Zombies Run, which I can't say enough good things about), when I tripped and broke my wrist. It's now 18 months later, and I can't bring myself to start running again out of a paranoid fear that I'll fall again. Any advice about how to overcome this? Have thought about a treadmill, but I really liked running outside, and I'm not sure I'd actually go to a gym.
posted by une_heure_pleine at 1:31 PM on April 2, 2016 [1 favorite]


...I tripped and broke my wrist. It's now 18 months later, and I can't bring myself to start running again out of a paranoid fear that I'll fall again. Any advice about how to overcome this?

Hello fellow broken arm MeFite. I broke mine during roller derby tryouts. While wearing wrist guards. Here's the advice: learn how to fall. I knew beforehand that I should, but didn't seriously practice; as soon as I started falling and put out my hand, I knew I'd fucked up. Anyway. The idea behind practicing is that you teach your body new habits, namely, tucking in your arms and falling on your shoulders. (If you fall backwards, for the love of all that is holy twist so that you fall on a buttcheek rather than smack on your tailbone. This can be practiced too.) Here's one practice tips page among many. There are videos too.
posted by fraula at 1:38 PM on April 2, 2016 [1 favorite]


First, get yourself a big, scary bear...

But if bears are in short supply, you could always get a high-energy dog, who is happiest when you take her for a run twice a day. Bonus points if this dog would also like to attack (or at least quickly approach) any passing car, neighborhood dog, or most other moving items.

Seriously, I ran an hour a day for months, thanks to our newly adopted dog. Otherwise, she'd be anxious and jumpy, and a bit too much to have around with our toddler in the house. After a while, 5 AM doesn't seem that early, and you start to appreciate the sunrise in the morning, and well-groomed trails at night.

Then it got cold, and both the dog and I got lazier, so now it's time to adopt another dog get off my butt and get running again.
posted by filthy light thief at 1:40 PM on April 2, 2016 [4 favorites]


chaffy thighs. These days all the shorts are short short

It's gotta be knee-length tights for me. I've bought and discarded tons of shorts; none of them ever work. The lightest ones have mesh inserts behind the knees (I think they were from Athleta?)

Agree that technical socks are a game-changer.

I go to get the results of my knee MRI next week. I'm hoping against hope that my injury (hyperextended it on a trampoline, FML) can be resolved with PT so I can run again.

Stay off trampolines.
posted by purpleclover at 3:23 PM on April 2, 2016 [1 favorite]


I guess this helps people, but I can't think of anything more unpleasant than running with an eye towards an event characterized by paying money and surrounding myself with crowds.

So I'm an introvert and last year I made a new year's resolution to run one 5K a month. I had already been running sporadically on weekends for a few years, this was me wanting to keep myself in reasonably good shape over the whole year. I ended up running 8 or 9 of them--the other months, things came up that I wanted to do instead of the races, like ditching one race to visit friends.

Regarding the crowds, there are races where the crowds thin out pretty quickly. I ran one race at World's End in Hingham, Massachusetts that was like that, and in a beautiful park to boot! I also ran in a 5K called "Over the Esker" that was basically out and back across a narrow glacial ridge. On that one I was neck-and-neck with a 7 or 8 year old for a while before he finally overtook me. Racing can certainly be humbling. Anyway, my point is that there are a lot of different options for a 5K out there.

But I've been in other races where there are tons of people. I hate the before-race crowds, hate standing around waiting for the organizers to start it, hate the idle chit-chat, hate the randos shoving past me to get to the front. But once the race starts, man I love all the people. Once we're running, it becomes clear that we've all decided to participate in this shared delusion that we're going to run as fast as we can for 3.1 miles or however long the course is. Knowing that this is a shared goal is actually really powerful motivation for me, in a very positive way. Another thing is that after a while, things get sorted out and I'm running along with people going at about the same pace, which helps me to keep up.

Also, every once in a while I do actually have a really fun interaction with another runner. I ran a half marathon for the first time in February. There was a marathon as part of the same race, two loops of the half marathon course. For most of it I was within sight of a guy who had a really excellent stride, very relaxed, natural, flowing. Near the end of my race I caught up to him and couldn't resist complimenting him on it. He stared at my half-marathon bib and said, "Oh, I see. You're almost done with your race. Good for you. I've got another 13 miles to go." I was like, oh, got it, good luck!

Regarding the paying money thing, sometimes the race is for charity, like funding cancer research or another equally worthy cause. So I dunno, I can see them not being for everyone, but I'd suggest trying one if you haven't already to see if it does anything for you. It might surprise you.
posted by A dead Quaker at 3:56 PM on April 2, 2016 [1 favorite]


Ugh. Now I have to start running again. Thanks, Metafilter!
posted by Night_owl at 4:24 PM on April 2, 2016 [4 favorites]


Running is the best. There are amazing adventures to be had, right out your front door, whenever you want them... and they cost nothing.
posted by ph00dz at 6:48 PM on April 2, 2016


Another vote for team running-- I started with hiking, and added running to the mix because there are going to be days where I don't have time enough to hike. In the 5 years since I started running (I'm 47 now) I've run many half marathons or 10 mile races, one full marathon, and a handful of 30km races. This is the year of trail running for me, so I'm currently doing walk/run combinations on Hong Kong trails.

Some of my friends think you need to love to run all the time to keep running, but I always find it a mental game. I really need to bargain with myself-- I think "just put on your shoes. go out for 10 minutes. if you hate it, you can always turn around." and then I *do* turn around if I really hate it, but mostly I don't really hate it and I keep going. And sometimes it's glorious. And it always feels good later. But don't imagine if it isn't all wonderful all the time then you aren't a runner. It doesn't work that way for a lot of us.
posted by frumiousb at 6:51 PM on April 2, 2016 [3 favorites]


I'm sooooo jealous of runners... It looks like such a perfect exercise, I just haven't managed to run yet and find that sweet spot where it feels good and doesn't feel like torture as my entire body get knocked about everywhere, breath gets squeezed out of lungs, knees scream "WHAT ARE YOU DOING ZIGGY" etc. "Proper runners" look like they're moving smoothly, but when I run it's high impact and jerking every second. It maybe feels good for the first 20 seconds and then my body just nopes out. I wish I could find some way to make running work for me.
posted by Ziggy500 at 7:22 PM on April 2, 2016


Ziggy, you may be going too fast. I always hated running because I'd start at a pace not much slower than a sprint, and conk out quickly. When I first did the C25K I found it hard to even run the two-minute intervals (then at a certain point I ditched the program and just alternated running and walking based on how I felt, because I realized that checking the time just stressed me out). Once I slowed down--way down--and started aiming for longer distances and more time on my feet, I realized that the first mile or two were kind of a slog and I felt awkward and jerky, but after that it felt much smoother and I actually enjoyed it. It's still kind of like that for me.

I don't like 5k races much because they're so much about speed. I'd rather go long and slow, and don't care if I'm the last person across the finish line. I'm still running.

For your gate, a lot of running shops hold clinics on form. I'd also recommend the book Chi Running, which has some woo-sounding stuff in it but isn't really about chi at all, but about learning better efficiency.
posted by Superplin at 8:22 PM on April 2, 2016 [6 favorites]


Someone mentioned running being less fun when you live where there are no sidewalks. Try a whole city that seems allergic to sidewalks or pedestrian-friendly infrastructure in general. Where I live has a reputation of being runner-friendly, but that's largely for those who live in the vicinity of the hip downtown area. Otherwise it's one of those cities that talks the talk, holds tons of marathons and running events, but beyond downtown is inveterately deep-set in automotive culture and does everything it can in its geography to discourage pedestrians and runners, from roads with no shoulders to poorly-lit streets to massively traffic-filled intersections that don't even have the pretense of crosswalks. The runners here desperately clog the few runner-friendly environs because they have nowhere else decent to run, and that makes the prospect of running even less appetizing. Not every place is set up to accommodate runners well, and that's a limitation I'd like to see more conversation about. It's hard to run when you know that the layout of the city and the lack of pedestrian concessions of any kind are aligned against you. If anyone else is in a locale that seems anti-running in its setup but is still able to make running work for him or her, I'd love to hear how.
posted by blucevalo at 10:08 PM on April 2, 2016


It's hard to run when you know that the layout of the city and the lack of pedestrian concessions of any kind are aligned against you. If anyone else is in a locale that seems anti-running in its setup but is still able to make running work for him or her, I'd love to hear how.

That sucks. You have to plan, I'm afraid. It is much much less runner friendly here in Hong Kong than it was in Amsterdam. First of all, there are hills everywhere, and not everywhere is hill training time-- second of all, although there are sidewalks, they are generally choked with pedestrians.

For my longer runs, I travel-- I go somewhere it's easy/possible to run; I mentioned above that I've taken up trail running, and this is why. For my daily run, I've found 2-3 places close to my house where I can either run laps (park) or back and forth on a flat car-free area. It isn't the most exciting of scenery, but I'm able to do it.

Do you have parks near you? It isn't exciting, but you can usually run laps. When I visit my sister in Wisconsin, I find the neighborhoods which are more remote and run on the roads. I've actually once even run laps in the parking lot around a shopping mall. Not fun, but better than a treadmill.
posted by frumiousb at 11:29 PM on April 2, 2016


(You might also find running groups close to where you are. They'll have good insight into possible routes.)
posted by frumiousb at 11:30 PM on April 2, 2016


I can kind of barely recall when I was a child in the earlier 70's, before there was a big popular discovery of running, it seemed like it was almost a deviant subculture. Many people seemed to dislike or distrust people who ran long distances on the public streets, or at best, thought they were eccentrics. Why that would be is not something I can explain. I'm not sure how much to trust my memory of my impressions on cultural trends when I was so young, though. Maybe my parents' friends were just assholes and I got their opinion.
posted by thelonius at 3:32 AM on April 3, 2016 [1 favorite]


Yeah, I remember that too. Lots of joking and derision about "joggers" in the '70s.
posted by octothorpe at 7:16 AM on April 3, 2016 [1 favorite]


Joggers! Not "runners". Right. We had a big problem with our dog chasing them, too.
posted by thelonius at 7:22 AM on April 3, 2016


This post hits at the right time because I took the winter off this year and, well, it's not winter anymore (despite the snow on the ground this morning) and I still haven't gotten out there yet.

Time to dust off the running shoes and plod around the neighborhood again.
posted by dweingart at 8:32 AM on April 3, 2016


Good advice, thank you!
posted by blucevalo at 9:07 AM on April 3, 2016


blucevalo another possibility for finding possible running routes is to try some of the popular running apps, they all have a social layer to share routes and times if you're into that. For example, it looks like you can search the runkeeper routes here without getting the app or an account.
posted by peeedro at 12:18 PM on April 3, 2016


The Strava heatmaps (no strava signin required) are perfect for finding routes! It's how I find in a strange town. Click the 'running' layer, not 'cycling' or 'both'.
posted by ftm at 1:40 PM on April 3, 2016 [1 favorite]


4) If you don't want the t-shirt or official time on the website, you're not really getting anything anyway.
I don't mean to be obtuse, here, but if you're not getting any benefit from running the race, what would be the point of banditing it?
posted by ftm at 2:18 PM on April 3, 2016


Well, that was motivating!
They didn't answer my most daunting question, though: how bad is it to run only on tarmac? Because I've been told I should run on natural ground. But that's not so easy to come by, here.
posted by Omnomnom at 3:01 PM on April 3, 2016


I don't mean to be obtuse, here, but if you're not getting any benefit from running the race, what would be the point of banditing it?

There's a difference between getting benefit from running the race, and "using up the resources provided by the race organizers." If nothing else, you know how far you've run. Then there's the energy of the crowd, and the simple motivation of a deadline to train for.

Take the Portland Marathon, for example. It costs $140 to sign up, and it will sell out pretty soon here. The half-marathon is already sold out, but you can buy a special "charity registration" for $250. These are not trivial amounts.

Now, one reason to run a marathon is official proof that you ran one, on their website. Portland is also a qualifying race for the Boston marathon, if your time is fast enough.Those are excellent reasons to pay the money.

But if you just want the satisfaction of having finished a marathon, this is the only one in my hometown, and a lot of people are not allowed to sign up (once it hits its limit.) If you're in that boat, you're not going to be crowding out the leaders or anything.
posted by msalt at 3:14 PM on April 3, 2016


A few personal observations on running for distance, by which I mean for more than 60 years. I ran varsity cross-country in high school and college, and I still run about 5 miles 2-3 times a week, weather permitting.

I try not to run on pavement. For some it's the knees: for me it's the ankles, probably the residua of years of soccer. The disadvantage of running on ground is the unevenness and chance of a misstep. Here cross-country techniques are helpful. However, I usually run at dawn or at dusk right down the middle of a local golf course - soft turf and even surface. At other times or when training, I run on the beach barefoot.

I also avoid roads because of drivers. I've had to ditch several time over the years when biking and I know a few runners with similar experience. At dawn or dusk, and certainly at night for us working stiffs, visibility is poor. Wear reflective clothing. I don't suggest running during the heat of the day here in FL.

Shoes are important. I would advise ignoring all that stuff about pronation, supination, heel striker, etc. Try several and wear what is comfortable, as the article suggests. I don't think it's just me but the quality of running shoes has really declined over the last decade. It seems I'm replacing a pair every 6 months. The glue on the soles just fails (but the shoes do get wet repeatedly).

Some may disagree and I've had many marathoners vehemently criticise my take on it, including my friend Alan who 2 hips later, still runs on the road.

You probably need another exercise for balance and core strength. I like SUP surfing.
posted by sudogeek at 6:18 PM on April 3, 2016


SUP surfing?
posted by msalt at 8:12 PM on April 3, 2016


SUP = Stand Up Paddle. Also see SUP white water, yoga, etc.

Of course, there are many other sports or disciplines like yoga, martial arts, even swimming for those in need of a low impact option.
posted by sudogeek at 3:10 AM on April 4, 2016 [1 favorite]


On banditing -- I think a key reason is that races got expensive very quickly over the past 5-10 years. Because of the rise in popularity, there's now a whole for-profit industry behind larger races; often they also aren't clear that the profits aren't really going to the charities they are partnered with.
posted by veery at 9:54 AM on April 4, 2016 [2 favorites]


Squeak Attack: despite not thinking that you were pushing yourself too much, you might have been. Especially if you're off of your feet much of the day, your hips/legs are likely super weak an inflexible. Additionally static stretching before running has been shown to inhibit strength gain, and have correlation with increased injury. Example cite. Perhaps look at a dynamic warm up, but "stretching" as I see performed by 50%+ of the runners at races I've been to have no scientific backing.

A physio therapist (sports based probably a good idea) may help in seeing key ways your body is weak or inflexible. My IT band pain (which initially felt like pain on the lower side of my knee before I learned the terminology of the area) went away with strength work for my hips.

Sadly, just running, for most people, won't be enough to stay injury free. Some strength work (and probably diet changes) will need to go hand in hand with consistent running to best avoid injury. I'm definitely still learning on this front.

I'm so glad to be well on the mend from my shin splints. I logged my first ~40k week since the end of January, and so glad to be able to run again. I've only been running for two years this May, but I've been jonesing for some of the local trails which require a 15-25k commitment to make it worth hitting. One great one along a river I discovered just a few days before the snow and ice this winter made it too dangerous to consider.

Omnomnom: Re: surface there's some studies that suggest that a runner on soft terrain might end of striking the ground harder (such that their leg receives the same force) making the running surface a bit less important. To someone who can't modulate how hard their striking (or who's overstriding) a harder surface will probably be worse for them than for a non-overstriding experienced runner. Soft trails will also have irregularity which might lead to strain in someone still building up their strength. As someone who's been injured in both winters that he's run, I partially blame the irregular surface of snow-trampled-into-ice. With that said, I'm not avoiding trails, especially not the ungroomed ones. Those are the most fun IMHO.
posted by nobeagle at 1:05 PM on April 4, 2016 [2 favorites]


I just noticed I wrote "gate" above instead of "gait." This pains me deeply.
posted by Superplin at 3:09 PM on April 7, 2016 [1 favorite]


You mean it "panes" you, right?
posted by Omnomnom at 11:48 PM on April 7, 2016 [1 favorite]


Nobeagle: can you spell out the IT band hip exercises, or provide some kind of pointer please? I run into that anytime I go north of 10 miles at a time. Thanks!
posted by msalt at 1:42 AM on April 8, 2016


Thanks!
posted by msalt at 6:38 PM on April 8, 2016


msalt: The exercises I started with were standing calf extensions, clam shells (which I've often seen recommended in some runner forums, but which a different PT (for shin splints) said they're worthless for runners), one legged balancing, back bridge extension and an exercise where I worked to contract the arch of my foot (which, as a flat-footed person was about the most alien thing ever).

The standing calf extensions progressed to being performed on stairs (for a better extension downward) and then to one legged extensions, the clam shells progressed to (I'm unsure of the name; I lied on my side, with one leg held 10-15 degrees "behind" me, and lifted it up while keeping it behind me (my lower leg was bent to help balance), balance progressed to drinking bird, and the bridge progressed to one legged back bridge extensions.

I never did get the hang of the arch contractions until a PT put a tens unit on my foot and I could actually feel what was supposed to happen. Stupid flat feet.

A number of other hip exercises I've seen recommended for runners are donkey kicks, fire hydrants and mountain climbers. Definitely work on getting your form correct; I don't think I did my standing calf extensions well initially (my foot rolled outward during the lift). With the calf extensions most of the work was in the controlled downward release rather than the lift.

I believe for all non-described exercises google/youtube/etc for the term with "exercise" should get results.
posted by nobeagle at 1:27 PM on April 11, 2016 [1 favorite]


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