Posted: 9/30/2008 12:20:14 PM EDT
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I just started running again today. I am 35 and have been out of it since I was about 25. Anyone got advice on nutrition , stretching , building stamina etc.... My goal is to do the Marine Corps Marathon in 2 years. Any good websites dedicated to running that you guys like. Btw - I did 2 miles this mroning and it felt like my legs were in knots , boy am I out of shape.  |
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Take your time to stretch. Make sure you hit your calfs, hams, and quads. The better the stretching you do, the less you'll hurt the next morning. Don't burn yourself out. Set obtainable goals, reach them, and set new goals. (distance, time, etc.....) If you start out all gung ho and beat the shit out of yourself, your less likely to get up and do it again. Get some running shoes. |
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Thanks for the input. I got some New Balance 1011's for over pronation which I have. I always like the fit and feel of NB over other running shoes. Knees never really hurt but it was my calves and quads. Im pretty much trying to build endurance for now. Should I be doing sprints or anything combined with my runs. Or just keep a it low and slow ? |
Any recommendations on this? |
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Kinda depends on what your trying to do: If you trying to loose weight, you need to get your heartrate to a certain level (varies from person to person) and keep it there for as long as possible. If your trying to increase your endurance levels, then distance running will help. Stretches: Stand on one foot, back straight, hold ankle of opposite foot, and bend leg back keeping your knee pointed down. Sit on your ass, feet together, touch toes.............spread feet apart, lean to each side and touch individual toes. Sit on ass, bottoms of feet together, tucked in close to the nads (not touching) and push knees to side. Toes on curb, heels hanging off, do heel raises actually, I'd just google some stretches, you'll get pics and better instrctructions  |
I wear ASCIS with inner pronations <sp>. you need to go to a GOOD store that the ppl know what they are talking about, they will have you RUN or Walk and look at your technique. IF you go to look/buy shoes, as silly as it is, wear the clothes or close to it that youll actually run in. Dont go to the store in bluejeans and polo shirts. Your shoes can make or break you. |
Go to a dedicated running store, not the mall super discount sports store. If you need to, ask the salespeople how many 26.2 they have done to sort out the posers from the ones who know what its all about. Its like buying a new AR from a highschool punk whose mom won't even let him have an airsoft. It's all about the fit - I like Asics and Montrail, but they may not be right for you. The sales dude should ask you to take off your shoes and socks and ask you to walk across the store in a straight line while they check your biomechanics, then sort out what style of shoe is right. The running store in my old town had a treadmill for you to run on to try the shoes before you even left the store! Walking twice around the try-on bench don't tell you squat about fit! A reputable running store should also have a good return policy even after you have run the shoes outside. Don't be afraid to spend the bucks on shoes either... my last pair was $200 and it is worth every penny, because those are the shoe that are right for me! Shoes should only last 300-500 miles or 6 months MAX or else you run the risk of injury. Ask me how I know! Almost a full year away from serious running to let a bout of Plantar Fasicitis heal because I didn't replace my shoes promptly. I would recommend having a pair of "Running only" shoes to keep the wear off of, so you are not using up the cushioning with unnecessary miles walking around at the mall. |
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To avoid injury, you generally should not increase either distance or speed more than 10% at a time (and not both simultaneously). There are exceptions to this. In approx 2-3 weeks, you should back off your running a bit to avoid "shin splints" (a generic term which is often used to describe a variety of maladies). You may want to eventually work intervals into your training regimen. This will keep you from getting bored with your running, and it will increase your speed and/or distance. Incorporate recovery days into your training regimen, and then stick to them. |
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I started running again at 32, and I have to tell you, Its addicting. A couple sites I use are listed below. www.mapmyrun.com www.roadrunnersports.com www.runnersworld.com also look and see if you have a chapter of Hash House Harriers in your area. The important thing to remember is that everybody thinks they have to do everything the right way, When really all you have to do is lean forward and not fall down. Everybody has opinions, try them if you want, if they dont work find something that does. When I first started I ran into a couple kinks 1. chub rub, that little place between your thighs right below your balls that rub together. I solved this with compression shorts(Spandex) with my running shorts over the top. 2. Shin splints and ITB Issues partially solved with a profesionally fitted set of shoes. I went to a running shop and spent some money. ITB issues solved with a manual massage 10 min before a run. The Courage to Start By John Bingham, John "the pengui Bingham, Jenny Hadfield is an excellent pep talk book Windsprints make you faster. I sprint for 30 seconds and walk for 60 seconds over and over for about 3 miles. It sucks and I feel like puking but it seems tobe working on my upper end speed. Stamina is 90% mental 10% physical just like Marine boot camp. If you think it you can must likely do it(within reason of course) Other than that, have fun, welcome, and enjoy yourself. Semper Fi |
| Get Todd Gallaghar's Book on Running ( the original 1980's ???). Read it cover to cover and follow his advice. It worked wonders for me. I started running again @ 32 and this book helped me to achieve levels I never thought possible. Even when I was in my early 20s. |
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i use my Ipod with Nike + Just started running again. I was home studying late one night and felt the need for a jog. So I started again on the 25 Sept 2008. Stretching is a must! Runners World has a good walk to run program. ETA: Im 5' 11" and weigh in at 225. @#$% im fat.  Pic of this evening's run 
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| Honestly, and especially at your age, I'd recommend doing at least some of your training on a bike or an elliptical. Obviously you're not going to go from running 26.2 on an elliptical to running 26.2 on your feet, but working in the low impact stuff will save your knees and other things that begin to hurt when you wake up at that age. |
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I'm not saying he ditch running all together, but to supplement building the cardio he can do a bike, an elliptical, whatever. |
I turn 32 next week and can run the army 2mile pt test in less than 16 minutes...my unit does 4 miles in 36 minutes and it is an easy run for me...for regular pt we run anywhere from 2 miles to 6 miles a session, three times a week. I entered the service at the age of 26 after not running for almost 12-15 years...yes, it was a shock to my system and I got hurt...but you know what? I got better. The OP won't have to jump into the deep end of running like I did at Benning, so your suggestion that he cut back on running makes no sense. Yes, the elliptical and bikes can help, but I think of those as an option to be exercised when the weather prohibits running. Here is what I do: 1. Stretch before and after, with extra on "problem areas"...for me, it is my calves. 2. Hydrate...hydrate..hydrate! 3. Wear good running shoes (I prefer New Balance) and appropriate clothing. 4. If it starts to hurt like an injury...STOP! Then heal, then go back to it. Soreness is expected...severe pain with every step is not. |
Yes, stick to your Hoveround, old man
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20:05 for my 5K race on Saturday. My knees don't hurt, but my quads were a bit sore on my ride today.
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Thank you all for the advice.... I am 6' 2" and about 190lb. I also spent four years in the USMC as a grunt so I am not a total novice. Out of shape definately I have been doing 2miles a day pretty easy cause Im sore and took the weekend off and will start again today. The soreness is starting to go away  |
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I just started running again at the age of 30 this past July.. A few things I've learned - 1) Don't be a tough-guy. Be paranoid of pain. Anytime you have a new pain, search through running forums to see what other people have experienced. I've found a lot of information that has probably kept me from sustaining a few injuries that would have required me to stop running for some length. For instance, I developed a pain in my achillies that I found was being caused from my shoe tabs rubbing on my tendon.. ie, not directly caused from overuse from running. I immediately cut off the tabs from my shoes(like I found some other runners have to do), and kept right on running pain-free. Had I kept on running through the pain it would have developed into achillies tendonitis. 2) Keep track of your progess. I personally like the log on www.runningahead.com. Maybe get a heartrate monitor.. I have one and it's encouraging to see my heart rate go down over time, running at the same (or faster) pace. It's also helpful to have one to keep yourself from running TOO fast. 3) It's helpful to do some of your runs a treadmill. It's a softer surface than the road and it seems to work your muscles slightly differently.. 4) Avoid running on concrete. 5) Keep running! Register for shorter races to help keep you motivated. I also have the MCM as a long term goal - but I have a 10k I'm registered for next month and a half marathon in January. In just 3 months I've gone from being able to run 2 miles - 2 times a week. To running 30+ miles a week.. with a long run at 10 miles. You might surprise yourself and be able to run the MCM by this time next year! Just keep running!! Good luck! |
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I'm 45 and just decided to start running to add to my Krav Maga workouts...or should I say on my in between dojo days. I hit my hilly neighborhood today to for a clocked mile and did it without stopping in just over 10 minutes and feel pretty damn good. I've always had knee problems which is one reason I haven't ran in 20 plus years. I'm pretty fit at 6' and 210 lbs. I hear all the good advice on the proper running shoes. Money matters more now then ever so,...best shoe for the buck??? Fit and durability...I don't mind paying more if the shoe will last longer. Back in the late 70's early 80's I used to love the old Nike Blue Waffle's, but the damn things would wear out so quickly on pavement. BTW...I'll be stomping on the street. Also, how many laps for a mile on the typical HS track around a football field? |