Posted: 9/30/2008 11:06:55 AM 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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ive been running at least 15 miles a week for several years now courtesy of the military. simply beating feet all the damn time never got me anywhere until i started working on a few other variables involved. 1. stretching. my lower back always cramped up when running, so I started doing a one arm side stretch before PT every morning and it went away. calf stretches stopped both sore calves from hills and shin splints from running too slow sometimes. 2. breathing. i taught myself to breathe in on a left foot, and breathe out on the next left foot. it keeps my breathing rythmic and less likely to get out of control. I also started doing some breathing excersizes you do at night or before a run that helped tremendously. breath in through your nose really deep, hold in for 8 seconds, then blow it out slowly for 8 seconds through parsed lips so there is back pressure in your lungs. I cant explain how much that did for me. 3. training. i got on treadmills to learn how to keep pace, and started doing 30-60 sprints to increase my speed. sprint as fast as you can for 30 seconds, walk for 60...I do a half hours worth of them. then you move up to 60-120's when able. 4. hydration/diet. drink water the day before you run, but not much right before you run. if you dont you will get cramps related to dehydration. vitamin E helps your body process oxygen better, and lots of carbs give you needed energy for long runs. 5. form. I researched proper running form and found it was best to make sure your heel touches the pavement and that the sole of your foot slaps down after that on every step. lifting my knees higher when I ran helped out as well, especially on hills. dont look at the ground, focus only on points ahead of you. by adhering to tips like this I managed to knock almost 3 minutes off my two mile run time. im 30 years old and was the slowest guy in my platoon for a while, something that has now changed. I just took a PT test this morning and smoked quite a few guys. good luck getting back into it! I actually enjoy running now. not so long ago it was the thing I loathed the most. |
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Good luck man - i know a couple of folks that have gone from couch potato to marathon in two years. Best advice I have is start SLOW: http://www.coolrunning.com/engine/2/2_3/181.shtml this is a couch potato to 5 k plan that could get ANYONE started. Plus - the associated website has tonnes of great info. |
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I've been running for a couple of years now, 20-30 miles a week average, and I've learned a couple of things: 1. Good Shoes are very important! 2. I do not do heavy stretching before a run, but I do some moderate stuff a few minutes after. 3. Do not run through real pain! 4. Carry something that will inflict damage to assholes or vicious dogs. 5. Everybody in a vehicle is trying to kill you. Here is a very helpful link: http://www.jeffgalloway.com/training/index.html I used to weigh 335 pounds. Worked my ass off for a couple of years, down to 150, and finally completed the half marathon in January of this year. I'm shooting for the full in Jan. 09, but might have to settle for another half. Good Luck! Have Fun! Be safe! |
+1 I had to replace my shoes the day before a half marathon because of pronations. I finished the run but my feet were blistered pretty bad. |
| Get fitted for new shoes by a specialty store and use this: www.runnersworld.com/cda/smartcoach/1,7148,s6-238-277-278-0-0-0,00.html |
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I have been running for 10 years, competitively for 8. Done 1 marathon and 3 halfs, and dozens of smaller races. A few things. 1. Like others have said, get a pro to fit you for shoes. Some brands that people seem to like are Asics, NB, Nike, Mizuno, Brooks, and Saucony. Asics for me; I am on my 10th pair. 2. Cross train. Don't run more than 2-3 days per week when you start. Look at swimming, biking, or an elliptical to give you some variety and give your knees and ankles a break. 3. Increase mileage slowly. Don't be looking to do 60 miles a week right away. Take it easy. 4. If you haven't before, try some smaller road races before your marathon. 5K's are a lot of fun and can help you get an idea of what to expect on race day. 5. Try to find a marathon training program Runner's World will publish one evry now and then, and they are pretty helpful. Good luck, and feel free to PM me if you think I might be of any further use to you. |