newbie needs help on running...

A couple thoughts. You sound like you are donig this correctly and that's great. Are you comparing your old running self to your new running self? A lot of people who start running after a break do this. They remember what they used to do and they start comparing. If you are then stop.

You are taking time off properly and that is good. Your legs will get springier over time. If you are not in pain, have good shoes and are not dealing with health issues then it probably just needs some time to come together. The other thought is are you larger than you were when you were last running? That makes it harder. Not impossible but things may hurt more than you want them to for a bit. There is a difference between stiff soreness and pain so watch for pain, but you probably know that already.

1. Keep your long runs VERY slow and easy, gradually increasing duration.
2. Include a very light week every 3-4 weeks.
3. Include a weekly run at a hard and steady (but not killer) pace.
4. include some 20-30 second pick-ups in one run per week with 5+ minute recovery between
5. Work as hard on running technique as you do on fitness. It makes a huge difference. Details below.

Fundamentals of Efficient Running Technique
© 2004 by Ken Mierke
Developer, Evolution Running: Run Faster with Fewer Injuries

1. Land with your foot directly beneath your hips, never out in front. This reduces braking and impact stress, letting you carry energy from the previous stride efficiently into the next.

2. Keep the heel unweighted throughout the stride cycle. Efficient runners keep almost all of their weight on the forefoot throughout the weight bearing phase. This provides both shock absorption and energy return for propulsion.

3. Run with a turnover of at least 180-182 foot-strikes per minute at any running speed. This reduces the need for vertical displacement and minimizes fast twitch muscle fiber recruitment and impact stress.

4. Create Propulsion through hip extension and not knee flexion or knee extension. This creates a more efficient, horizontal propulsion and engages larger muscle groups to do the work.

5. Accelerate the foot backward before it hits the ground. This minimizes braking and allows propulsion to begin the instant the foot becomes weight bearing.

6. Minimize contact time between the feet and ground. This minimizes vertical displacement and allows optimal use of elastic recoil.


You might also be interested in my book, The Triathlete's Guide to Run Training or my video about running technique, Evolution Running: Run Faster with Fewer Injuries. Both are available at www.Fitness-Concepts.com Good luck, Ken

Have to say that I've always done naturally most of what Ken said and I've never had a runnng injury, not even a blister and I run short distances sockless, in 18 years of running (I'm 35 now and wasn't active as a child but the Marines changed that!).

tridaddy.blogspot.com

Step with your left foot then your right. Repeat as often as necessary.

Mike

Do it fast too.

Thanks for all the suggestions! Especially for the suggestions on technique. I can't believe I ran a couple of years on our highschool track and cross country teams and never had a coach mention one thing about technique. I've learned more in the last several weeks on that subject than I ever did on actual running teams(?!). Go figure.

I really appreciate all your help!! (especially the one foot in front of the other idea... )

Edited by shawn barr 2005-08-22 2:36 PM

It definitely sounds like you are on the right track. Just listen to your body;if you feel good and have the energy to push it a little farther - do it! if you are feeling whipped - take a rest week. Slow and steady is the way to go.