Comments for START RUNNING FOR BEGINNERS

Comment on Running Tips for the Overweight by Andrew Tonks

Andrew Tonks — Thu, 19 Apr 2012 13:59:35 +0000

Great article, this will help me load with my running and weight loss.

Comment on JumpStart Your Running With This New Runner’s Schedule by Run-Rachel-Run

Run-Rachel-Run — Thu, 15 Mar 2012 22:31:49 +0000

Very interesting and helpful post. I’m definitely a newbie runner but very keen to improve. From my limited experience I think a schedule is a big help. It helps you track your progress.

Comment on Running for Weight Loss: Five Foods To Eat that Help You Burn Fat by Dawn Leone

Dawn Leone — Thu, 09 Feb 2012 19:46:35 +0000

Thank you so much Andy! You did give me motivation to kick it up a little I appreciate that so much!

Comment on Stay Injury Free With These Proven Running Stretches by Andy

Andy — Thu, 09 Feb 2012 16:29:26 +0000

Glad I could help!
I am sorry you are having shin splints. I have had those in the past as well, and I know it is tough. Some things that may help include:

*Having the right shoes. If you haven’t done so, make sure you have been measured and have shoes based on your ‘pronation’ tendency. You may even need orthotics…
* Stretch out – As this article notes, make sure you stretch, espescially your calf muscles.
* Make sure your strides are not too long.
* Make sure you build your mileage slowly . Never increase more than 10% per week.
* Run on flat surfaces, and soft surfaces such as grass.
* Consider compression sleeves for your lower legs
* eat more calcium
* Massage the area and use ice for 20 minutes at a time and 2-3 times per day.
* Consider cross training with swimming, cycling, and weight training
* Do toe-raises with weights to strengthen your calf muscles.
* Depending on the intensity, and with adequate treatment, it should go away within two to three months.

If the pain becomes so severe that you cannot run, it could be serious, and you will want to consult a doctor.

Hopefully you can get those shins pain-free soon, so you can get running again.

Best,
Andy

Comment on Running for Weight Loss: Five Foods To Eat that Help You Burn Fat by Andy

Andy — Thu, 09 Feb 2012 16:20:53 +0000

First of all, I want to say congratulations on starting a running program. That is worth huge kudos, and you are making strides most people never do. Keep that in mind, and use it as motivation to keep going. You have reached a point now where running is a part of your routine, which is great.

Now, as far as the weight loss, there are a few things to consider. While running 2.25 miles 3 times a week is a great base, you may need to increase the mileage some. Depending on your weight, you are probable burning about 250 – 300 calories each time you run that distance. Given a pound of fat is 3500 calories, you will need to run about 30 miles to burn one pound of fat. I would try to increase mileage to 3 to 4 miles, if possible, and maybe pick up an extra day. In addition, you may also do cross training on off days, which may include walking, weight training, and/or swimming. The weight training will be particularly helpful.

The next thing is to take a serious look at your diet. You mentioned that you are eating very healthy diet, which may very well be true. But there may be something about your diet that is causing your weight to remain. Your nutrition will account for 90% of the weight loss, but the exercise is important as well. Here is another article that may shed some light on the subject. http://www.startrunningforbeginners.com/the-cold-truth-about-exercise-and-metabolism. The guest poster in that article specializes in weight loss. If you still have trouble, consider contacting him directly about your concerns. Rob will be happy to help.

Best,
Andy

Comment on Stay Injury Free With These Proven Running Stretches by tanya

tanya — Thu, 09 Feb 2012 02:31:22 +0000

Thank you for this great information on beginning running. I was wondering if you can tell me how to avoid -shin splints? I even get them when walking. Any help would be appreciated, thanks!!!

Comment on Running for Weight Loss: Five Foods To Eat that Help You Burn Fat by Dawn Leone

Dawn Leone — Wed, 08 Feb 2012 14:23:46 +0000

I am a beginner runner. I am up to 2.25 miles 3 times a week. I thought that my weight would just melt off of me when I started running but it is the opposite. It has been about 6 weeks now and I have not lost a pound. I am eating very healthy, high protein low carb balanced diet. What am I doing wrong?

Comment on Spring Forward to Your Running Goals by Andy

Andy — Wed, 28 Dec 2011 21:43:05 +0000

That bad, huh? Well, consider this an update to those recommendations. In later posts on this blog, you will see that I agree with your assessment of Splenda. I now have come to understand that it actually is not that effective in helping you lose weight, either. In this post about running to lose weight, this is explained by a guest poster. I am curious though, what are your reasons that Splenda is so bad, though.

Comment on Spring Forward to Your Running Goals by alex

alex — Wed, 28 Dec 2011 17:43:10 +0000

Splenda is really really really really bad for you. Surprised to see that as a suggestion for eating goals!

Comment on Personal Blog – Overcoming Health Hurdles by Andy

Andy — Thu, 01 Dec 2011 17:53:41 +0000

Hi Erica, Thanks for sharing your hurdles. I hope your injury gets better. With proper treatment it should get better with time. Build up your running base of short runs, walking and cross training slowly, and you’ll be back in business. Happy Running!

Comment on Personal Blog – Overcoming Health Hurdles by Erica

Erica — Tue, 29 Nov 2011 05:28:28 +0000

I just discovered this web site today and have read through several articles. I just wanted to share my difficulty with hurtles as well. I have only been running for a little over a year. I have always wanted to be a runner, but was too afraid to really try until recently (silly, I know). Anyways, I loved it and it just amazed me at how much I could do once I got past that initial struggle to rum 3 miles straight. I met my first hurtle when I promised to train for a half marathon with a friend, still very early in my running. I was unfortunately terribly inconsistent with the shorter runs during the week. Several weeks I only ran the long runs. I did not have problems until I started getting into the 9 mile long runs. I had promised to run the full 13.1 miles prior to her race with her, so I did it, even though I know that I was not physically ready. That was the end of March 2011. I suffered a right IT band injury. Since then I have tried multiple times to return to running, but I continue to re-injure myself. Mostly I believe because I tend to be very inconsistent with any running and I do not cross train like I should. I am determined to get back to running without continuing this pattern, so I am looking for a mentor to hold me accountable for my exercises and to help me to recognize when I am slipping into self- destructive patterns. Since I believe that there are probably others who also have similar difficulties,I just wanted to share my experience and my current plans.

Comment on JumpStart Your Running With This New Runner’s Schedule by Andy

Andy — Wed, 23 Nov 2011 16:34:31 +0000

Hi, I am so glad you are able to get back to running, and I hope your feet (and other body parts) stay healthy. Happy Running! Andy

Comment on JumpStart Your Running With This New Runner’s Schedule by Susan

Susan — Wed, 23 Nov 2011 01:30:28 +0000

Thanks for posting this! I just went to my podiatrist yesterday (after healing from a stress fracture from my first attempt at running). He cleared me to start running again and recommended something just like this, mixing running and walking. This is a really big help!!

Comment on JumpStart Your Running With This New Runner’s Schedule by Andy

Andy — Mon, 21 Nov 2011 13:41:35 +0000

That sounds like great motivation to start running. I hope you will stick with this program and do well in your upcoming 5K.

Comment on JumpStart Your Running With This New Runner’s Schedule by Tara

Tara — Mon, 21 Nov 2011 01:53:15 +0000

I’ll let you know how it goes… I’m about 80 pounds overweight and never exercise. My 9 year old is off to run her 2nd 5K this December and another in May. I WILL run the May race with her… that’s my motivation!