Any runners? I need advice. Help!?
954995
Running 30lbs overweight is nothing, but don't ignore pain in your legs or knees.\n\nFIRST you need to have your shoes professionally assessed. If you're not sure about the type of shoe you're wearing and you're experiencing knee pain that's the most likely culprit. You can go into specialty running or sports stores and the staff can watch you run in your current shoes, videotape you on a treadmill in neutral tread shoes and recommend to you the best footwear for your footfall (overpronator or supinator etc). Your current shoes may be fine and they'll tell you, but it's worth the trip. Cheaper than a doctor's visit.\n\nFor the knees or shins, you can use RICE to attack the pain after the run Rest Ice Compression Elevation.  Use anti-inflammatories but never before running. See the website http://www.coolrunning.com for more advice and support for runners. I'll try to include an injury/footwear link. I'm more overweight than you, started running the first time in my life 5 months ago, do it 3-5 times a week up to 6 miles, no injuries very happy. Weight is a risk factor for injury but running is the best exercise for weight loss and has the best return on calories burned and endorphins earned. I HATE when people get on a pedestal or give me unsolicited advice, telling me I need to be walking instead of running (I too can't keep that up because it's not intense or exciting). \n\nKeep up the good work and see a doc if it continues to get worse!
28286
Hope these links help.  It is easier reading it from professional runners.\n\nI know prevention has a program and a blog where you can stay in touch with others who are training.  \n\nGoodluck!
206615
I think you're doing really well if you've only been at it for 2 months, congratulations!  Your pain might be your hip flexor muscles hurting you.  You might try focusing on some stretches that isolate that muscle group.  I'm sure you can find some good examples on the internet.  You can stretch before and after running.  I've heard that it's more effective after.\n\nI'd also recommend varying your running schedule so that you don't run every day, and you don't run the same run every day.  As for myself, I run 4-5 days per week, and I vary my daily distances and speeds as well.  This week for instance I have the following runs: 18 miles, 6 miles, 10 miles, and 6 miles.  You may not be ready for an 18 mile run yet, but consider taking one day a week and running longer at a slower pace, and take one or two days and run a little shorter at a faster pace.  I've had good success taking at least one day per week off from running, usually Friday.  \n\nI also try to do some cross-training on my days off from running.  Cycling works particularly well.  I think that if you do the exact same run every day, you are at a higher risk from injury than if you vary your exercise routine from day to day.  \n\nTo sum up;  Stretch, Mix it Up, Take a Day Off, and Cross Train.  Stick with it!  I've lost over 40 pounds running, and competed in my first marathon last fall.
389961
Try running further and further every single time. I think you should also increase the amount of days you run like first once a week thentwice and so on
367976
I've found a couple of things that help.\n1) Some people find drafting off of a runner ahead of you works. I've never found that to be the case.\n2) Keep your body as compact as you can while still running efficiently.  Make sure your elbows are tucked into your torso. Head dipped into the wind.\n3) Keep your mind OFF of the wind!  I find this one most important. If I see the wind as an enemy, I think about it too much and inevitably fail. If I just try to get the wind out of my mind, I soon forget about it and run faster.
899731
Track season is the greatest time of the year, next to basketball of course.\n\nTo improve your time, you need to be sure to get in plenty of miles--even though it's not a long race, miles help any runner above the 200m.\n\nAlso, don't forget about the quick stuff. A 200-300 yard hill is an excellent workout for middle distance runners. All out, all the way up.\n\nRepeat 200's, 300's, 400's, and 600's are crucial too. (Obviously not all at the same time)\n\nA big part of running well, to me, is having someone to run with. Take a friend with you, and if they aren't as fast, give them a head start, and work to catch them.\n\nAs far as diet goes, make sure you consume enough calories--a big mistake that a lot of girl runners make. Make sure you have a good balance of carbs, proteins, and fats, too. Also, make sure you get plenty of iron. Too many runners have collapsed because of anemia. Hope this helps! :D
921156
Coming from someone in the Army whose weakness is running as well, I can suggest a few things that have helped me to bring down my run time.  Obviously the only way you can get better at something is to practice it over and over again.  I found a couple of things that have helped me bring down my run time.  I would usually break up the week and plan on doing a longer run one day (say 3-5 miles in the beginning).  Another day I would run two miles on a track to warm up and then run what is called a fartlek run.  See the link and search for the description.  The third day I would do something like an interval run.  Again, see the description in the FM.  The biggest thing I think is to also give your legs a day off in between.  Running heavy every other day seems to work well from my perspective.  The only other suggestion I have is for you to find someone who runs a little bit faster than you and run with them on a constant basis.  If you have someone to keep up with, it will make you run faster.  If you have any other questions, feel free to e-mail me.
545711
Wow, first off, congrats. i wish you the very best! running is something i should pick up on doing again..lol..big goals..well so far from what i really know, to make it out alone and alive with my soon to be husband in this world..hehe.
266599
I'm 24 now, but when I was in 6th and 7th grade I ran track too.  I started off not good at all.  I ran long distance (mile run) and came in 6th and 7th for 1st couple of races.  I got better by watching everyone else and seeing what they did.  I listened to my coach Mr. McGivern and took all advice I could.  Never give up, don't miss practice, and jog around block on weekends too.  Stay with it and stay determined.  Oh and work leg, arm, and stomach muscles as well as cardio train for more endurance.  LOL!
766068
well running by now wont help you. only 1 thing can help you within 2 days\nStretch 3 time a day till your meet and your stride will dramtically increase\nstretch for 2 seconds and repeat this 10-20 times\nDO this for all your normal stretches \nMake sure your breath in and out\nthe first few time you do this it wil ltake you a long time and you will sweat alot but as you get more edpirenced you will be cokme more efficent\nthis will lenghten you stride dramatically and possibly help your race this weekend
1073632
Matt's advice is very good. As a cross country runner and track runner myself, I usually run for 4 weeks before cross country season begins to get used to the distance. I train to peak at the right time (usually the state championship meet), which means to work slowly up to that day. You don't want to burn out before August. I would advise running 1-3 miles a day every other day throughout June and half of July (1 mile on monday, 2 miles on wednesday, 3 miles on friday, 1 mile on sunday, 1 mile on monday...etc.) This gets your muscles in better shape and your heart in better shape. Also, make sure your diet is good. Eat lean meat, fish, some carbs, and loads of fruits and vegetables. Since an 8k is a tiny bit less than 5 miles, you want to work up to 5 miles at the end of July and beginning of August. Depending on when your race is, try to run every day at the end of July and beginning of August. Those days should include some timed runs (ie. run for 45 minutes at a steady pace). If you take the same course each time for the same amount of time, you can see how much you improve! Make sure to get a couple of days a week where you run the actual 8k distance. Then, the week before the race, take it down a notch. Run maybe 3 miles a day. The day before the race, do a 20 or 30 minute LIGHT run. Then, stretch really really well. That's just to make sure your muscles know what you're doing the next day. The day of the race, go out feeling great and knowing you can do it!!!
156859
These are my favorite running websites. If you can find a local running club in your community they can probably help you find a training group. \n\nhttp://www.runnersworld.com\n\nhttp://www.marathonguide.com
307482
Getting a massage (if within budget) is the best way. I do alot of running and this is by far the best way I have noticed and tried!!
1096764
You should start out walking, then add running intervals, and work towards running the whole time or distance.  A good beginner program that uses increasing running intervals is the couch to 5K program: http://www.coolrunning.com/engine/2/2_3/181.shtml\n\nA book that you might like is The Courage to Start by John "The Penguin" Bingham.\n\nOh, and definitely buy good running shoes.  Go to a local running store (not a mall store like Foot Locker) and ask for help getting the right shoes for your feet.  If you don't have a local store, try http://www.roadrunnersports.com and use the "shoe dog."  Shoe dog will suggest shoes based on your answers about your foot type, weight, how much you run, etc.
399210
Try running slower.  Work on distance first and speed sometime down the road.  If you are brand new to running and haven't been active, try a beginning running program that mixes walking and running like the couch to 5K plan:  http://www.coolrunning.com/engine/2/2_3/181.shtml
633399
Start by beginning a running program at like 10 miles a week, and see how your knees handle it.  Run that distance per week for a month, and then see how your knees feel.  If theyre fine, then you can start actually training for distance running.\n\nI suggest signing up for www.nikerunning.com's training log and using one of their pre-made training schedules.  They'll tell you everything you need to know to begin distance running.\n\nI hope you can do it, because distance running is awesome!
895075
Start out with a run walk program and slowly build up the running miles. with running it takes some time. you also need to do some speed work outs . I use a program called smart coach on www.runnersworld.com. It gears a program to your needs and works for the beginner to the elite athlete. It also has a lot of tips and tricks to running . Hopes this helps. Also you might ask your track coach what he/She recommends. With the weather getting colder you can dress for it. since there is not much you can do indoors to simulate running except t run. There are lots of running sites on line so do a search I just happen to like this one.