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- From: gontang@electriciti.com (Ozzie Gontang)
- Newsgroups: rec.running,rec.fitness,rec.sport.misc,rec.answers,news.answers
- Subject: rec.running Beginners' FAQ Part 1 of 2
- Followup-To: rec.running
- Organization: Int'l Assoc of Marathoners (IAM)
- Approved: news-answers-request@mit.edu
- Reply-To: gontang@electriciti.com (Ozzie Gontang)
- Summary: Information and Tips for Beginning Runners
- Originator: faqserv@penguin-lust.MIT.EDU
- Date: 11 May 2004 10:50:45 GMT
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- Archive-name: running-faq/beginners/part1
- Last-modified: 10 March 2003
- Posting-Frequency: 14 days
-
- Answers to REC.RUNNING BEGINNERS' FAQ and Interesting Information
-
- The following posting is a supplement to the regular rec.running FAQ. It
- provides information of particular interest to people just starting out as
- runners. It is organised in traditional FAQ fashion, as a series of
- questions and answers.
-
- Send me,Ozzie Gontang, FAQ maintainer <gontang@electriciti.com> any
- corrections, updates, suggestions, or proper info of sources or holder's of
- copyright. Yonson Serrano is the previous maintainer of the rec.running
- Beginners FAQ which was originally compiled by Steve Conway.
-
- ======================================================================
- rec.running Beginners FAQ - a guide for aspiring runners
- ======================================================================
-
- Once you've finished the beginners' FAQ, you can move on to look in the
- main
- main rec.running FAQ for more information.
- ftp://rtfm.mit.edu/pub/usenet/rec.running/
- or the web site: http://www.faqs.org/faqs/running-faq/
-
- * Index
- _________
- 0 Background Information
- 1 Why Exercise ?
- 2 Why running ? (practicality)
- 3 Why running ? (the other reasons)
- 4 Should someone beginning an exercise program get medical clearance ?
- 5 Shoes, socks and feet
- 6 Other equipment
- 7 The first few weeks
- 8 The next few weeks
- 9 Developing further
- 10 Training Schedules
- 11 When to train
- 12 Running alone or with others
- 13 How fast to run
- 14 Dissociation and Association
- 15 Getting out the door
- 16 How the body adapts - what to expect as you get fitter
- 17 Possible injuries for a beginner
- 18 Stretching and strength exercises
- 19 Fitting running into your life
- 20 Running and other sports
- 21 Satisfaction, enjoyment, fun and no fun
- 22 Where to run
- 23 Women and running
- 24 Good books for beginners to read
- 25 Good books for someone coaching beginners to read
- 26 Running and weight loss
- 27 Food and drink
- 28 Starting racing
-
- ====================================================================== * 0
- Background information
- --------------------------
-
- We claim no special knowledge about how to start out on a running career.
- This FAQ is the amalgamation of the ideas of a number of people. There is
- no claim to definitive answers and in most areas of training there are no
- definitive answers. You must find the techniques and approaches which work
- for you. We have tried to give accurate physiological information.
- Elsewhere we have tried to indicate the range of approaches that people
- have used. Since much of what is said here is subjective, our personal
- experiences and biases have inevitably had an influence. Humour creeps in
- from time to time, often unannounced.
-
- ====================================================================== * 1
- Why Exercise ?
- ------------------
-
- Aerobic exercise will improve your cardiovascular and pulmonary systems
- (i.e. your heart and lungs), improve your muscle tone, may give you more
- energy, may help you lose weight and will help you look and feel better.
- It will reduce the risk of coronary heart disease. Physical activity
- probably increases longevity by one to two years.
-
- People who exercise are claimed to be happier (R. Carter, "Exercise and
- Happiness", Journal of Sports Medicine 17, 1977). Exercise reduces tension
- and anxiety. Exercise is as effective a treatment for mild depression as
- drugs. Exercise increases perceived quality of life.
-
- Studies have claimed that healthy adults who regularly exercised had
- greater energy, patience, humor, ambition, greater emotional stability,
- imaginativeness, self-sufficiency and assurance, conscientiousness and
- persistence. They are more amiable, graceful, good-tempered, elated and
- easygoing than control groups. With benefits like these, it's a wonder
- running isn't compulsory ;-)
-
- ====================================================================== * 2
- Why running ? (practicality)
- --------------------------------
-
- Running is the most natural form of aerobic exercise. It can be carried out
- anywhere, in most conditions, with a minimum of equipment, by anyone. All
- you need is some shoes, some comfortable clothing and the will power to get
- out of the door and "Just do it !".
-
- If you are active in other sports, running is an easy way of increasing
- your aerobic fitness and stamina, with benefits to all your activities.
-
- ====================================================================== * 3
- Why running ? (the other reasons)
- -------------------------------------
-
- In running you are ultimately dependent only on yourself. It is your own
- discipline that makes you run, and that provides the benefits you reap.
- Running will increase your pride in yourself, and improve your relationship
- with your body. You will surprise yourself with your capabilities and
- reserves, achieve more than you thought possible.
-
- Running gives you time to yourself. Even running with others you are
- essentially alone. You will be more in contact with the world around you,
- in all weathers and all lights, and more with yourself. Running gives you a
- space to yourself, a time to think, to muse, an active form of meditation.
-
- People may start running for health reasons, they persist because they
- become runners.
-
- Running is the classical road to self-consciousness, self-awareness and
- self-reliance. Independence is the outstanding characteristic of the
- runner. He learns the harsh reality of his physical and mental limitations
- when he runs. He learns that personal commitment, sacrifice and
- determination are his only means to betterment. Runners only get promoted
- through self-conquest.
-
- Noel Carroll [as quoted by Noakes]
-
- ====================================================================== * 4
- Should someone beginning an exercise program get medical clearance ?
- ------------------------------------------------------------------------
-
- The advice usually given is that formulated by the American College of
- Sports Medicine (1976) - that anyone over the age of 35 should have a full
- medical examination, including an electrocardiogram recorded before, during
- and after maximal exercise. Persons under 35 who have risk factors for
- heart disease (a family history of heart disease, a history of smoking,
- high blood pressure or high blood fat levels) should also be tested.
-
- More recent guidelines from the U.S. National Heart Lung and Blood
- Institute (1981) say that you should consult a doctor before beginning an
- exercise program is you meet any of the following criteria:
-
- 1. You are over age 60 and not accustomed to vigorous exercise. 2. You have
- a family history of premature coronary heart disease
- (under 55 years of age).
- 3. You frequently have pains or pressure in the left or midchest
- area, left neck, shoulder or arm (distinct from the "stitch") during or
- immediately after exercise.
- 4. You often feel faint or have spells of severe dizziness, or you
- experience extreme breathlessness after mild exertion. 5. Your doctor has
- said that your blood pressure is too high, or you
- do not know that it is normal.
- 6. Your doctor has said that you have heart trouble, that you have a
- heart murmur, or that you have had a heart attack. 7. Your doctor has said
- that you have bone or joint problems, such as
- arthritis .
- 8. You have a medical condition that might need special attention in an
- exercise program.
-
- [the above taken from Noakes]
-
- Use your common sense. Go to your doctor if you are in doubt.
-
- ====================================================================== * 5
- Shoes, socks and feet
- -------------------------
-
- A good pair of shoes is the most important item of equipment to a runner.
- You need a good, basic well-cushioned pair of shoes that fit well. You
- don't need motion control shoes unless you already know that you have gait
- problems (over-pronation or over -supination). You DON'T need expensive
- shoes with flashy gimmicks, unless you are just going to wear them to look
- cool.
-
- Don't go to a general sports goods store, especially one of the chains.
- Find a real running store. You can recognize one by the flyers for upcoming
- races posted in the window or ask some runners where to find one. Go in the
- afternoon when your feet are at their largest. If possible go on a week
- day, so you avoid Saturday staff. Tell the staff what you want the shoes
- for. If you belong to a running club you may get a discount.
-
- If your neighbourhood doesn't have a real running store, you could try mail
- order [see main FAQ]. Some of these will give advice over the phone, and
- may let you exchange shoes. They may be a better bet than a mall sports
- store, have a wider range of stock and will probably be cheaper. Don't go
- to a running store for advice then buy from mail order - buy from the
- store.
-
- Look in the main rec.running FAQ for more information.
- ftp://rtfm.mit.edu/pub/usenet/rec.running/
- or the web site: http://www.faqs.org/faqs/running-faq/
-
-
- If you find that you get blisters, try out some of the running socks sold
- by the running stores. Double-layered ones work well. They are more
- expensive than cheap "sports" socks, but if you have blister problems, then
- they are well worth it. Another good trick is to apply Vaseline to your
- feet before running. Vaseline also works well if your nipples get sore.
-
- ====================================================================== * 6
- Other equipment
- -------------------
-
- You can wear anything comfortable. Depending on the climate - t-shirts,
- sweatshirts, thermal tops, shorts, leggings, lycra tights, tracksters or
- warmup pants, windproofs or rainproofs. The chances are that you already
- have what you need, for the moment at least. The important thing to
- remember is not to overdress (a common beginners mistake) as you will be
- much warmer while running.
-
- Look in the big rec.running FAQ for more information.
-
- ====================================================================== * 7
- The first few weeks
- -----------------------
-
- The most important thing early on is to get into the exercise habit. You
- are (hopefully) embarking on a lifelong path, so taking it slowly shouldn't
- be a problem.
-
- If you haven't been doing any kind of exercise, start out by walking. Walk
- at a comfortable speed for 20 minutes, 4 or 5 times a week for several
- weeks. Then you can move onto the next stage.
-
- Walk and run for 15 minutes or for a mile, 4 or 5 times a week. Run when
- you can and walk when it gets too uncomfortable. Run slowly, what counts at
- the moment is time, not speed. Don't try to do more, even if you feel you
- can. If you force the pace you may progress faster, saving a week, or you
- may get injured and be out for six weeks.
-
- Walk for the first and last part of the sessions, to get your body warmed
- up and to ease down at the end. Look in the main rec.running FAQ for
- information on stretching and warming up.
-
- If you are already fit from another sport, such as cycling or swimming,
- then it is important that you go a little easier than you might want to
- while you are building up the miles. It is very easy to push yourself past
- what the connective tissues can stand at first, and hence get injured.
- Chuck Amsler says that going for an abbreviated bike workout before running
- worked well for him (good warm up too).
-
- ====================================================================== * 8
- The next few weeks
- ----------------------
-
- You should now be running with walking only to warm up and down. Start to
- increase your weekly mileage. Do this by lengthening one of the runs. The
- next week you can increase one of the other runs as well. After a few weeks
- you should consider making one run per week your long run - up to half as
- long again as the others.
-
- Only increase distances by small amounts - the usual rule of thumb is not
- to increase by more than 10% per week in total distance. Increase either
- the long run or the shorter runs, not both in the same week. Some weeks do
- the same as the previous week, or even do less.
-
- ====================================================================== * 9
- Developing further
- ----------------------
-
- Fitness increases dramatically between the first 10 and 20 weeks of
- training. You will probably find this to be the most rewarding period of
- your new running career, with each week yielding greater achievements than
- the week before. However, you should continue to gradually increase your
- training, but not too rapidly, since you will be particularly prone to
- injury in this time (see the Injuries section). You should still be aiming
- to increase distance, not speed.
-
- After several months you will no longer be a beginner and will have to
- decide whether you wish to just run for fitness or to do more. A couple of
- miles, three of four times a week will keep you fit and healthy. 15 to 20
- miles a week will give you better conditioning. Beyond that, you are
- running for performance.
-
- ====================================================================== * 10
- Training Schedules
- -----------------------
-
- We have deliberately not written down a training schedule.. We have
- attempted to list some basic principles and to give you some ideas. A
- schedule will give you something to aim at, may help you get out of the
- door and may stop you doing too much too soon. Some people thrive on rigid
- schedules, some never make them, most have some kind of schedule but are
- flexible about following it.
-
- You may want to write out your own schedule, using the ideas here and
- elsewhere, possibly based on a schedule taken from a book or magazine.
- Adapt any schedule to your circumstances, and be prepared to alter it in
- the light of experience.
-
- If you have an experienced and sympathetic runner to coach you, so much the
- better.
-
- ====================================================================== * 11
- When to train
- ------------------
-
- Some people run in their lunchbreaks, some in the evenings and some strange
- souls claim to enjoy running in the early mornings. You have to find a
- place in your life for running that you can stick to. If you do run in the
- early mornings, pay special attention to warming up.
-
- The climate and daylight can have an effect on when you run. High daytime
- temperatures and humidity are a strong argument for running in the early
- morning. Lunchtimes are good times to run when the temperatures are low and
- the mornings and evenings dark.
-
- ====================================================================== * 12
- Running alone or with others
- ---------------------------------
-
- Running with a partner can motivate you, can get you out the door when you
- don't feel like it and can give you someone to talk to on the run. If you
- do run with a partner it should be someone of a similar standard, otherwise
- your running will be uncomfortable for both of you. You will be dependent
- on each other's schedules, which may make fitting in running harder. Most
- of us mix running alone and with friends.
-
- Joining a club that caters for beginners can help with motivation and be a
- good source of advice and coaching. There are also some training groups
- aimed at particular races and many ad-hoc groups based on work, school and
- neighbourhoods. Ask around.
-
- ====================================================================== * 13
- How fast to run
- --------------------
-
- As a beginner you should only be running aerobically. Your running should
- not leave you gasping for breath too much. The aim is to "Train, not
- strain". Being able to talk to a running partner is a good sign that you
- are running aerobically and not pushing too hard.
-
- Heart-rate can also be used as a guide, either using a heart-rate monitor,
- such as those made by Polar, or stopping running and using the
- old-fashioned finger on wrist method (count for 10 seconds and multiply by
- six). Your heart-rate should stay below 70% of max. That is, your target
- heart-rate is
-
- resting rate + (.7 * (max rate - resting rate))
-
- where the resting rate is taken when you are laying down doing nothing, and
- the maximum rate is estimated by the formula
-
- (220-age=predicted maximum heart rate)
-
- Determining your target heart rate (Target Training Zone)
-
- 1. Predicted Maximum heart rate: 220-age eg age 55: 220-55=165 beats/minute
- 2. Multiply predicted heart rate by percentage 60% to 70% for beginners. A
- 55 year old sedentary man: 165*.60=99; 165*70=116
-
- Running faster can wait until your bones are stronger and you are fitter
- and eager to run faster in races. At present you should be more interested
- in running further. Some speedup should happen anyway.
-
- ====================================================================== * 14
- Dissociation and Association
- ---------------------------------
-
- "Association" is listening to your body, monitoring its every twinge and
- ache while shutting out all extraneous details. It's what top athletes do
- in races.
-
- "Dissociation" is tuning out the pains of the body, by talking to our
- running partners, thinking through problems, looking at the view, dodging
- the traffic, watching the squirrels, mentally singing, really singing,
- communing with nature, generally daydreaming. It's what we all do to get
- through our runs. You need to learn how to do it.
-
- ====================================================================== * 15
- Getting out the door
- -------------------------
-
- Maybe the hardest part of running. You've had a hard day at the office,
- it's lightly raining and you really don't feel like running. Believe me, 9
- times out of 10, if you get out the door in your running kit you'll feel
- fine after a couple of minutes, enjoy your run and feel better for it.
-
- You have to learn to tell the difference between apathy and real tiredness.
- One strategy is to tell yourself that you'll only do half the scheduled
- run. If you really are tired, then you'll be able to tell in the first few
- minutes, after which you should go home. If you stay apathetic, maybe
- you'll do the half run, which is better than no run. Most likely you'll end
- up doing your scheduled run.
-
- On the other hand ... there is room for flexibility. If it's bucketing down
- and blowing a gale, maybe it's better to leave the run until tomorrow,
- unless you are one of those people who like running in wild conditions -
- try it sometime.
-
- ====================================================================== * 16
- How the body adapts - what to expect as you get fitter
- -----------------------------------------------------------
-
- As you stress your body, it reacts to make the stressed systems stronger.
- This is sometimes called the "training effect". Once you begin running it
- will strengthen your heart and leg muscles, and increase the number of
- small blood-vessels within them. You will get better at moving oxygen to
- your muscles, and at getting rid of the waste products of muscle activity.
- You should cease to be so breathless when running. Over time your resting
- pulse may drop. Altogether, your body should adapt to make running easier
- and to allow you to run further.
-
- Unfortunately, your muscles adapt faster than your bones and connective
- tissues, so just as you find you can run faster and further, you become
- liable to injuries. (See "* 17 Possible injuries for a beginner"). Injuries
- tend to strike beginners after 8-12 weeks, so it is a good idea to slow
- down your progression at this point to let your skeleton catch up.
-
- Noakes observes that there is a dramatic increase in performance after 20
- weeks.
-
- ====================================================================== * 17
- Possible injuries for a beginner
- -----------------------------------
-
- The main cause of injury in beginners is the mismatch between the rapid
- development of the muscles and the slower development of the bones. In
- particular, injuries commonly appear between 8-12 weeks after starting
- training.
-
- The most common symptoms are persistent calf-muscle soreness and discomfort
- along the border of the shinbone (shin-splints). These symptoms will
- usually disappear in time *if* you reduce the training load for a few weeks
- - having more rest days and running less distance. If this does not work,
- consider changing your running shoes to a more shock-absorbent pair,
- running on softer surfaces (a good idea anyway) and possibly seeking
- professional advice.
-
- You may have a gait abnormality such as over or under pronation and
- supination (how much your foot rolls in and out during its time on the
- ground). Your legs may be different lengths. Sooner or later
-
-
-