Running

[Demongirlie]

i've just taken up running and I've been told in order to do it correctly, I need to run on the balls of my feet and not let my heal touch the ground. I'm finding this very difficult to do, has anyone got any tips they can pass on to a beginner. Plus my shins are killing me, is this a result of the way I'm running.

[Sammy Snake]

Crikey, I would find it hard to run like that! That sounds very strange, who told you that?

[coccinelle]

That's how you sprint not how you jog - which are you doing?

[Demongirlie]

a friend told me, who started running with me but has since stopped. my shins are really achey afterwards, is that right ???

[joggerjayne]

Unless you are sprinting flat out (as coccinelle says)

or running up a steep hill

your friend was, let's just say ... mistaken

You need to land on your heel (which is why you need proper running shoes) and "roll" along the length of your foot, and spring off your toes.

If you are trying to run on your balls, you will be keeping your lower legs too tense, which might account for the pain in your shins.

[R1Geezer]

Load of old pony! Sounds like your friend is a right numpty!

Run by rolling from heel to toe on each step.

[joggerjayne]

Make sure your shoes are right for you.

Feet come in all sorts of shapes

And there are a lot of different running motions

Get fitted properly.

You don't have to pay a fortune, but do go to a proper shop, where the staff will look at how your foot moves, and give you the right shoes.

Points ...

1. Some shops will tend to push a given brand, and have shelves full of one brand, because they are getting a better margin from a particular manufacturer. Avoid them.

2. Don't buy running shoes for the colour or pattern. Once they're muddy, they all look the same.

[Demongirlie]

thanks everyone for all your info and help. JoggerJayne will any sports shop be able to help me with choosing a suitable running shoe ????

I have to say I'm really enjoying running, the best excercise, and one I seem to be to sticking to!

[joggerjayne]

Not all sports shops, demon.

Some of them have treadmills which test your running pattern, how your foot lands and rolls, etc.

If you don't have one like that near you (asking at your nearest sports centre may help), ask the shop if they can advise you about the best shoes for your foot.

They should ask you to walk up and down in your socks, and watch your feet.

If they just ask you to try them on and see if they are comfy, then they aren't fitting you up properly.

If you're enjoying running (Yaayyy!) then if you have an iPod, try this ...

I started to find that there were some songs that were easy to run to, because the beat precisely matched my normal running pace.

I then made a Playlist on my iPod, just for running. All the songs in that Playlist are exactly my running pace. It's like having a subconscious metronome. It really keeps me going, because I know if I'm flagging, because I fall out of time with the songs.

My running pace, by the way, is 160 beats (or paces) per minute.

For a perfect example of a 160 bpm running song, try I Said Never Again by Rachel Stevens.

It does work ... honest !!!

[Demongirlie]

Thanks joggerjayne, thats sooo helpful, I really want to do this right, as so many times before my interest has wavered and I've gone back to my slovenly ways.

I find running so motivating and energising. I've been running to the recent Foo Fighters album, nice solid bass, but will try Rachel Stevens, great tip! How long do you run for ??? I'm currently running for about 20 minutes every night, is that an appropriate amount for a beginner ? And I've also been running on pavement which I've been told is not good for my cartilage

[joggerjayne]

Hey, Demon, that sounds great. Good you.

You build up and up, I suppose. I go out for about an hour if it's a weekday. My weekend runs may be 2 or 3 hours if I want to get out for some fresh air, and a bit of time to get away from it all.

The feeling of buzzy health and energy afterwards is fab.

Running of a soft surface gives less impact stress, obviously, but you can trip more easily (I run on Brighton beach, which is all pebbles - bit hazardous).

All I would add is ... get wet, get muddy, get sweaty ... I love it !!