Running: Difference between revisions

From ym2149.org
Jump to navigationJump to search
(Created page with "* Here's a brain dump of what I've learned over a decade of running for fitness * Not everything on this page is running-specific but most of it is * I like running because it suits me and is the most efficient way of burning calories, but you may prefer other cardio == Advantages == * Feel less tired * Sleep more soundly * Get ill less often and with reduced severity ** But flu will still knock you out for a week * You will want to eat more, which is fine as food is g...")
 
mNo edit summary
 
(2 intermediate revisions by the same user not shown)
Line 1: Line 1:
<div style="float: right">
__TOC__
</div>
* Here's a brain dump of what I've learned over a decade of running for fitness
* Here's a brain dump of what I've learned over a decade of running for fitness
* Not everything on this page is running-specific but most of it is
* Not everything on this page is running-specific but most of it is
Line 28: Line 31:
** If they try to sell you fashion trainers, go to a different shop. Avoid soles that look like they don't bend
** If they try to sell you fashion trainers, go to a different shop. Avoid soles that look like they don't bend
** It's a good sign if they feel like you're wearing nothing at all
** It's a good sign if they feel like you're wearing nothing at all
* Sports bra is recommended if you're a girl
* Hat and gloves when it's really cold or even a fleece
* Hat and gloves when it's really cold or even a fleece
* Don't forget your keys like that one time
* Don't forget your keys like that one time
Line 100: Line 102:
** One of the 40 min runs (Tuesday) should focus on fartlek or sprints, which will help improve your regular performance
** One of the 40 min runs (Tuesday) should focus on fartlek or sprints, which will help improve your regular performance


[[Category:Lifestyle]]
[[Category:Wisdom]]
[[Category:Wisdom]]

Latest revision as of 12:36, 19 April 2024

  • Here's a brain dump of what I've learned over a decade of running for fitness
  • Not everything on this page is running-specific but most of it is
  • I like running because it suits me and is the most efficient way of burning calories, but you may prefer other cardio

Advantages

  • Feel less tired
  • Sleep more soundly
  • Get ill less often and with reduced severity
    • But flu will still knock you out for a week
  • You will want to eat more, which is fine as food is great and you're going to burn it all
  • Run for the bus without nearly dying, more stamina in general
  • Use the walking lane up escalators because standing is too boring
  • Improved tolerance of hangovers
  • Joints become much stronger
  • Improved blood flow everywhere, e.g. the brain which helps with thinking

Risks

  • Injury, where the bad part is you may have to give up cardio for a couple of weeks until it goes away
  • Cyclists who use the pavement will try to collide with you, so be vigilant
  • Can become a minor obsession

Gear

  • Get decent trainers, as you'll be using them a lot
    • Tell the shop person what you're going to use them for
    • If they try to sell you fashion trainers, go to a different shop. Avoid soles that look like they don't bend
    • It's a good sign if they feel like you're wearing nothing at all
  • Hat and gloves when it's really cold or even a fleece
  • Don't forget your keys like that one time
    • I bring my spare set without lots of keyrings so it doesn't jangle about as much
    • Maybe keep them in a little bag so they don't eat their way through your pockets
  • Cheap 3/4 length jogging bottoms from Sports Direct are cool in summer and warm enough in winter

General tips

  • Listen to what your body is telling you, and err on the side of caution while you're still discovering what's normal for you
    • Having to curtail a session due to some random niggle is frustrating, but better that than get injured
  • Always do your stretches
    • These will help prevent injury
    • Always do them when warm (I use the middle of a session)
    • Don't bounce, hold for 10 seconds while you feel tension and then release
  • Most important stretch for runners is the calf stretch
    • Calf injury is the most annoying and hard to shake off, you don't want it
  • I also recommend the thigh stretch
  • Groin stretch is good if you have a place to sit
  • Give your legs a good shake after stretching, I don't know what this does but it seems to help

What happens to your body

  • Your first session will feel much easier than subsequent sessions
    • This is because you are burning your liver's glycogen store, which is a cheap source of energy
    • The glycogen store takes a few days to regenerate, during which time you'll find training to be harder
  • You are likely to feel muscle stiffness a couple of days after your first session
    • Wait for the stiffness to go away (another couple of days) before continuing, it shouldn't come back
  • At first, the mechanism that transports fat from where it usually accumulates to where it's needed (the muscles) is very inefficient
    • This will gradually improve over time

Getting started

  • Read the rest of this page
  • Aim for 20 minutes 3 times a week
    • At first you will only be able to run for a few minutes at a time, this is normal
    • Stay out for the full 20 minutes even if you have to walk most of the way
    • Over a few weeks you can build up to running the whole thing
  • Take it easy, the time to push yourself is after you feel bored with what you're doing, not before
  • If like me you're prone to fainting, bring an energy bar to eat after your session
  • Remember to drink water but never force it down

Time of day

  • Some like to go first thing in the morning, which I consider the height of masochism
  • I prefer the evening, so I can have dinner when done
    • This also seems to improve my energy levels in the evenings when I'm not running

Treadmill or outside

  • I think outside is better to begin with, as that way you have total control while finding your feet
    • It's also free, and saves time if your route starts and ends at home
  • Treadmill makes it easy to monitor your pulse and progress
    • And being a gym member gives you a spare shower to use if your boiler breaks in winter

Staying motivated

  • Enter a race e.g. 5K in about 3 months, so you have the fear factor of not being one of those people who clearly did not train
    • After the race, it's very easy to fall back into your previous lifestyle, so book another race and then take your holiday
  • Music helps alleviate boredom
    • Have an inline volume control so you can turn it down when crossing roads
  • Sometimes I don't want to go, so I ask myself can I put one foot in front of the other? Then go

Resources

  • The /r/Fitness wiki has good info much like this page, if you can ignore its obsession with lifting
  • Couch to 5K
  • Paula Radcliffe's half-marathon training guide for beginners, not online unfortunately
    • As per #Getting started, then escalate to 40 mins 3 times a week (Mon/Tue/Thu) plus a Saturday run of up to 70 mins
    • One of the 40 min runs (Tuesday) should focus on fartlek or sprints, which will help improve your regular performance