admin answers:

It is necessary to breath according to how hard you are running. Your body is using extra oxygen when you run fast, it doesn’t matter the distance of the race.
Just take deep full breaths don’t pant or gasp and don’t worry about breathing in your nose or mouth just take in the air necessary to run.
All of the air gets to your lungs at the same time, and don’t time your breathing or count steps just breath.

As you improve your cardiovascular conditioning your rate of breathing adjusts and you do not breath as hard as you did before.

admin answers:

1-eat a few porridge (quaker oats) with 1/4L milk + 1 mixed fruit and a tea or coffe without sugar or milk (undigestible) 3 hours before your run (i know u have to run sooooon)
2-today u can run just 30′ slowly and then stretching and 2 or 3 sprint (30″)
3-your breathe must be natural, in same tempo as your step
4-you have to begin the race slowly( before the start run 10′ to get your heart ready) and then you can accelerate progressively, if you have a cramp stop and stretch (you didn’t drink enough before !!) so you can begin to drink by now
5 don’t disturb your natural rythm try to have 7-8 hours of sleep, and wake up at 6 in order to eat
6. Eat your breakfast at 6 am,

admin answers:

In a week? Run slow. I would run 5k slowly and see at what speed you need to run the week before. Do not run the day or two before the 5k.

admin answers:

Couch to 5K is great.

Here’s a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don’t forget to hold each stretch for 20-40 seconds. You’ll want to warm up your muscles by walking before you stretch or do “dynamic stretches” before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are – do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them – most have a treadmill or some little ones will even let you take them out for a lap around the block. Don’t worry about replacing them or what comes after the program until you run your first 5K and see how you feel.

Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I’m slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can’t handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. Also, see if you can find a 5K Fun Run in your area – now’s not a great season for it, but they’re out there. Here’s a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. Http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html

admin answers:

Run at least 40 miles per week in training.

Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.

Do your speed work at least once a week; two to three faster-paced sessions are ideal.

Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.

Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

Put some stride-outs into your runs. At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.

admin answers:

It is necessary to breath according to how hard you are running. Your body is using extra oxygen when you run fast, it doesn’t matter the distance of the race.
Just take deep full breaths don’t pant or gasp and don’t worry about breathing in your nose or mouth just take in the air necessary to run.
All of the air gets to your lungs at the same time, and don’t time your breathing or count steps just breath.

As you improve your cardiovascular conditioning your rate of breathing adjusts and you do not breath as hard as you did before.

admin answers:

1-eat a few porridge (quaker oats) with 1/4L milk + 1 mixed fruit and a tea or coffe without sugar or milk (undigestible) 3 hours before your run (i know u have to run sooooon)
2-today u can run just 30′ slowly and then stretching and 2 or 3 sprint (30″)
3-your breathe must be natural, in same tempo as your step
4-you have to begin the race slowly( before the start run 10′ to get your heart ready) and then you can accelerate progressively, if you have a cramp stop and stretch (you didn’t drink enough before !!) so you can begin to drink by now
5 don’t disturb your natural rythm try to have 7-8 hours of sleep, and wake up at 6 in order to eat
6. Eat your breakfast at 6 am,

admin answers:

In a week? Run slow. I would run 5k slowly and see at what speed you need to run the week before. Do not run the day or two before the 5k.

admin answers:

Couch to 5K is great.

Here’s a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don’t forget to hold each stretch for 20-40 seconds. You’ll want to warm up your muscles by walking before you stretch or do “dynamic stretches” before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are – do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them – most have a treadmill or some little ones will even let you take them out for a lap around the block. Don’t worry about replacing them or what comes after the program until you run your first 5K and see how you feel.

Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I’m slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can’t handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. Also, see if you can find a 5K Fun Run in your area – now’s not a great season for it, but they’re out there. Here’s a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. Http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html

admin answers:

Run at least 40 miles per week in training.

Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.

Do your speed work at least once a week; two to three faster-paced sessions are ideal.

Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.

Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

Put some stride-outs into your runs. At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.

admin answers:

It is necessary to breath according to how hard you are running. Your body is using extra oxygen when you run fast, it doesn’t matter the distance of the race.
Just take deep full breaths don’t pant or gasp and don’t worry about breathing in your nose or mouth just take in the air necessary to run.
All of the air gets to your lungs at the same time, and don’t time your breathing or count steps just breath.

As you improve your cardiovascular conditioning your rate of breathing adjusts and you do not breath as hard as you did before.

admin answers:

1-eat a few porridge (quaker oats) with 1/4L milk + 1 mixed fruit and a tea or coffe without sugar or milk (undigestible) 3 hours before your run (i know u have to run sooooon)
2-today u can run just 30′ slowly and then stretching and 2 or 3 sprint (30″)
3-your breathe must be natural, in same tempo as your step
4-you have to begin the race slowly( before the start run 10′ to get your heart ready) and then you can accelerate progressively, if you have a cramp stop and stretch (you didn’t drink enough before !!) so you can begin to drink by now
5 don’t disturb your natural rythm try to have 7-8 hours of sleep, and wake up at 6 in order to eat
6. Eat your breakfast at 6 am,

admin answers:

In a week? Run slow. I would run 5k slowly and see at what speed you need to run the week before. Do not run the day or two before the 5k.

admin answers:

Couch to 5K is great.

Here’s a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don’t forget to hold each stretch for 20-40 seconds. You’ll want to warm up your muscles by walking before you stretch or do “dynamic stretches” before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are – do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them – most have a treadmill or some little ones will even let you take them out for a lap around the block. Don’t worry about replacing them or what comes after the program until you run your first 5K and see how you feel.

Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I’m slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can’t handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. Also, see if you can find a 5K Fun Run in your area – now’s not a great season for it, but they’re out there. Here’s a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. Http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html

admin answers:

Run at least 40 miles per week in training.

Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.

Do your speed work at least once a week; two to three faster-paced sessions are ideal.

Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.

Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

Put some stride-outs into your runs. At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.

admin answers:

“If you have a high arch, your footprint will curve decidedly inward, making the middle of your foot look very skinny. If you are just examining your foot instead of your footprint, you will notice a high and definite arch on your foot. If you push your hand against the bottom of your foot, your foot will not succumb to the pressure easily; the arch will probably remain rigid and may never touch your hand at all.

If this is the case, you may supinate. Supination, or underpronating, is when your feet roll outwards as you run. This is the least common of the three types. You need to look for flexible shoes with a soft midsole to act as shock absorbers for your body. Look for the keywords “flexible” or “cushioned” when shopping for running shoes. ”

I did a search on supination and got the following thread on runnersworld.com.

Http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3aShoes+and+StuffForum%3a687106477Discussion%3aaa80c002-6f08-4424-85a7-42b3f04bae9a

Based on all this, it sounds like the Mizuno Wave Rider or the Asics Nimbus 11 might do the trick, maybe with an orthotic insert to support the high arch. I’m not a supinator, so I can’t give you any first hand advice. The folks on the runnersworld.com forums are pretty knowledgeable though, so you might even ask this question there. Most will tell you to go to a running specialist store to have your gait analyzed though, which is probably the best bet.

admin answers:

I have very high arches as well. What works the best for “ME” is the Asics Gel Nimbus. The reason is that they have a flat or even negative heel where as many other cushioning shoes have a slightly raised heel which causes other problems (PF for example in my case). Your best bet though is to go to a good running store and try on different shoes and have them watch you run in them.

Happy Trails

admin answers:

It varies with the individual. Those with high arches usually underpronate though, and do best with neutral+ cushioned shoes.

You’d have to get fitted in a running specialty shop to see if you’re one of those who has high arches yet actually overpronates a bit, etc.

admin answers:

Hi.You could try some new balance shoes for running.

admin answers:

Start here:

http://www.zappos.com/running-shoe-fit-guide

Luck.

admin answers:

“If you have a high arch, your footprint will curve decidedly inward, making the middle of your foot look very skinny. If you are just examining your foot instead of your footprint, you will notice a high and definite arch on your foot. If you push your hand against the bottom of your foot, your foot will not succumb to the pressure easily; the arch will probably remain rigid and may never touch your hand at all.

If this is the case, you may supinate. Supination, or underpronating, is when your feet roll outwards as you run. This is the least common of the three types. You need to look for flexible shoes with a soft midsole to act as shock absorbers for your body. Look for the keywords “flexible” or “cushioned” when shopping for running shoes. ”

I did a search on supination and got the following thread on runnersworld.com.

Http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3aShoes+and+StuffForum%3a687106477Discussion%3aaa80c002-6f08-4424-85a7-42b3f04bae9a

Based on all this, it sounds like the Mizuno Wave Rider or the Asics Nimbus 11 might do the trick, maybe with an orthotic insert to support the high arch. I’m not a supinator, so I can’t give you any first hand advice. The folks on the runnersworld.com forums are pretty knowledgeable though, so you might even ask this question there. Most will tell you to go to a running specialist store to have your gait analyzed though, which is probably the best bet.

admin answers:

I have very high arches as well. What works the best for “ME” is the Asics Gel Nimbus. The reason is that they have a flat or even negative heel where as many other cushioning shoes have a slightly raised heel which causes other problems (PF for example in my case). Your best bet though is to go to a good running store and try on different shoes and have them watch you run in them.

Happy Trails

admin answers:

It varies with the individual. Those with high arches usually underpronate though, and do best with neutral+ cushioned shoes.

You’d have to get fitted in a running specialty shop to see if you’re one of those who has high arches yet actually overpronates a bit, etc.

admin answers:

Hi.You could try some new balance shoes for running.

admin answers:

Start here:

http://www.zappos.com/running-shoe-fit-guide

Luck.

admin answers:

“If you have a high arch, your footprint will curve decidedly inward, making the middle of your foot look very skinny. If you are just examining your foot instead of your footprint, you will notice a high and definite arch on your foot. If you push your hand against the bottom of your foot, your foot will not succumb to the pressure easily; the arch will probably remain rigid and may never touch your hand at all.

If this is the case, you may supinate. Supination, or underpronating, is when your feet roll outwards as you run. This is the least common of the three types. You need to look for flexible shoes with a soft midsole to act as shock absorbers for your body. Look for the keywords “flexible” or “cushioned” when shopping for running shoes. ”

I did a search on supination and got the following thread on runnersworld.com.

Http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3aShoes+and+StuffForum%3a687106477Discussion%3aaa80c002-6f08-4424-85a7-42b3f04bae9a

Based on all this, it sounds like the Mizuno Wave Rider or the Asics Nimbus 11 might do the trick, maybe with an orthotic insert to support the high arch. I’m not a supinator, so I can’t give you any first hand advice. The folks on the runnersworld.com forums are pretty knowledgeable though, so you might even ask this question there. Most will tell you to go to a running specialist store to have your gait analyzed though, which is probably the best bet.

admin answers:

I have very high arches as well. What works the best for “ME” is the Asics Gel Nimbus. The reason is that they have a flat or even negative heel where as many other cushioning shoes have a slightly raised heel which causes other problems (PF for example in my case). Your best bet though is to go to a good running store and try on different shoes and have them watch you run in them.

Happy Trails

admin answers:

It varies with the individual. Those with high arches usually underpronate though, and do best with neutral+ cushioned shoes.

You’d have to get fitted in a running specialty shop to see if you’re one of those who has high arches yet actually overpronates a bit, etc.

admin answers:

Hi.You could try some new balance shoes for running.

admin answers:

Start here:

http://www.zappos.com/running-shoe-fit-guide

Luck.

admin answers:

“If you have a high arch, your footprint will curve decidedly inward, making the middle of your foot look very skinny. If you are just examining your foot instead of your footprint, you will notice a high and definite arch on your foot. If you push your hand against the bottom of your foot, your foot will not succumb to the pressure easily; the arch will probably remain rigid and may never touch your hand at all.

If this is the case, you may supinate. Supination, or underpronating, is when your feet roll outwards as you run. This is the least common of the three types. You need to look for flexible shoes with a soft midsole to act as shock absorbers for your body. Look for the keywords “flexible” or “cushioned” when shopping for running shoes. ”

I did a search on supination and got the following thread on runnersworld.com.

Http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3aShoes+and+StuffForum%3a687106477Discussion%3aaa80c002-6f08-4424-85a7-42b3f04bae9a

Based on all this, it sounds like the Mizuno Wave Rider or the Asics Nimbus 11 might do the trick, maybe with an orthotic insert to support the high arch. I’m not a supinator, so I can’t give you any first hand advice. The folks on the runnersworld.com forums are pretty knowledgeable though, so you might even ask this question there. Most will tell you to go to a running specialist store to have your gait analyzed though, which is probably the best bet.

admin answers:

I have very high arches as well. What works the best for “ME” is the Asics Gel Nimbus. The reason is that they have a flat or even negative heel where as many other cushioning shoes have a slightly raised heel which causes other problems (PF for example in my case). Your best bet though is to go to a good running store and try on different shoes and have them watch you run in them.

Happy Trails

admin answers:

It varies with the individual. Those with high arches usually underpronate though, and do best with neutral+ cushioned shoes.

You’d have to get fitted in a running specialty shop to see if you’re one of those who has high arches yet actually overpronates a bit, etc.

admin answers:

Hi.You could try some new balance shoes for running.

admin answers:

Start here:

http://www.zappos.com/running-shoe-fit-guide

Luck.

admin answers:

“If you have a high arch, your footprint will curve decidedly inward, making the middle of your foot look very skinny. If you are just examining your foot instead of your footprint, you will notice a high and definite arch on your foot. If you push your hand against the bottom of your foot, your foot will not succumb to the pressure easily; the arch will probably remain rigid and may never touch your hand at all.

If this is the case, you may supinate. Supination, or underpronating, is when your feet roll outwards as you run. This is the least common of the three types. You need to look for flexible shoes with a soft midsole to act as shock absorbers for your body. Look for the keywords “flexible” or “cushioned” when shopping for running shoes. ”

I did a search on supination and got the following thread on runnersworld.com.

Http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3aShoes+and+StuffForum%3a687106477Discussion%3aaa80c002-6f08-4424-85a7-42b3f04bae9a

Based on all this, it sounds like the Mizuno Wave Rider or the Asics Nimbus 11 might do the trick, maybe with an orthotic insert to support the high arch. I’m not a supinator, so I can’t give you any first hand advice. The folks on the runnersworld.com forums are pretty knowledgeable though, so you might even ask this question there. Most will tell you to go to a running specialist store to have your gait analyzed though, which is probably the best bet.

admin answers:

I have very high arches as well. What works the best for “ME” is the Asics Gel Nimbus. The reason is that they have a flat or even negative heel where as many other cushioning shoes have a slightly raised heel which causes other problems (PF for example in my case). Your best bet though is to go to a good running store and try on different shoes and have them watch you run in them.

Happy Trails

admin answers:

It varies with the individual. Those with high arches usually underpronate though, and do best with neutral+ cushioned shoes.

You’d have to get fitted in a running specialty shop to see if you’re one of those who has high arches yet actually overpronates a bit, etc.

admin answers:

Hi.You could try some new balance shoes for running.

admin answers:

Start here:

http://www.zappos.com/running-shoe-fit-guide

Luck.

admin answers:

“If you have a high arch, your footprint will curve decidedly inward, making the middle of your foot look very skinny. If you are just examining your foot instead of your footprint, you will notice a high and definite arch on your foot. If you push your hand against the bottom of your foot, your foot will not succumb to the pressure easily; the arch will probably remain rigid and may never touch your hand at all.

If this is the case, you may supinate. Supination, or underpronating, is when your feet roll outwards as you run. This is the least common of the three types. You need to look for flexible shoes with a soft midsole to act as shock absorbers for your body. Look for the keywords “flexible” or “cushioned” when shopping for running shoes. ”

I did a search on supination and got the following thread on runnersworld.com.

Http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3aShoes+and+StuffForum%3a687106477Discussion%3aaa80c002-6f08-4424-85a7-42b3f04bae9a

Based on all this, it sounds like the Mizuno Wave Rider or the Asics Nimbus 11 might do the trick, maybe with an orthotic insert to support the high arch. I’m not a supinator, so I can’t give you any first hand advice. The folks on the runnersworld.com forums are pretty knowledgeable though, so you might even ask this question there. Most will tell you to go to a running specialist store to have your gait analyzed though, which is probably the best bet.

admin answers:

I have very high arches as well. What works the best for “ME” is the Asics Gel Nimbus. The reason is that they have a flat or even negative heel where as many other cushioning shoes have a slightly raised heel which causes other problems (PF for example in my case). Your best bet though is to go to a good running store and try on different shoes and have them watch you run in them.

Happy Trails

admin answers:

It varies with the individual. Those with high arches usually underpronate though, and do best with neutral+ cushioned shoes.

You’d have to get fitted in a running specialty shop to see if you’re one of those who has high arches yet actually overpronates a bit, etc.

admin answers:

Hi.You could try some new balance shoes for running.

admin answers:

Start here:

http://www.zappos.com/running-shoe-fit-guide

Luck.

admin answers:

Ask what your reason for running.
1.you want to become a runner?
2.you want to get in shape?
3.you want to get in shape and be a runner and participate in local running events like 5k, 10k or longer runs?

The program in question is progressive and most likely designed for runners to be. If you just want to get in shape you only need to develop a routine of running every second day at aerobic rate for ½ to full hour. Aerobic rate is 70-75% of your max heart rate. Max rate =200-(your age)
So if you are 20 years old then 220-20=200(max rate). 70% of 200 is 140. Running with your pulse at 140 to 150 would your best way to get in shape.
There is several advantages to it. It is the most optimal way to burn calories. It prevents injuries, because if you’re a beginner it want take much to get you to your 75%. For really bad cases fast walking is enough. And ones you get better you will need more speed to get there but at that time your feet will be stronger. To make it short:
1. In order to reach your fitness goals, you need to exercise at the right intensity.
2. Heart rate is the only accurate measurement of your intensity or your exertion level.

Ones you get conformable with this routine you may start looking at participation in your local 5k run. Participation in such events brakes the routine and enables you to meet people hwo have the same goals.

P.s.
Heart monitors are available at any sport store($50-$250). It’s a good investment and thay last longer than your running shoes.

admin answers:

It will be pretty hard to jump right into training for a marathon, but if you already have a couple of road races under your belt I would say go for it.

Find a couple of 10km races in your area, that sets a good base. And obviously being persistent with your training, like training 5 or 6 times a week.

admin answers:

Try the book Marthoning for Mortals by John Bingham. It has lots of helpful advice and training plans for beginners.

admin answers:

I would alternate sprints for pace’s sake and distance

like monday 7 200m sprints with a 200m jog between
tuesday 6 mile run
wednesday 100m run then jog 200m run then jog 300m run then job 400m run the jog
thursday maybe 3 miles and some weight lifting (your arms are almost as important as your legs when you are running) and sit ups and things
friday 400m sprints
saturday another 6 mile
then sunday rest

you can tweak it however if you want its just a basic layout i guess.

admin answers:

If you are truly a beginner, I highly recommend the Couch to 5K program that is readily available online. You start with short periods of running interspersed with longer periods of walking, slowly increasing your running time and decreasing your walking time. Nine weeks later you are running 30 minutes with no break.Your intervals can be either based on time or based on distance. Good luck, I know you will be successful if you follow this program.

admin answers:

I would recommend Cool Running’s Couch to 5k Training Plan

http://www.coolrunning.com/engine/2/2_3/181.shtml

admin answers:

I don’t know any websites but start running 400 or 800 meters without stopping threw the week then every week add 800 meters or 400 meters to your current distance. If you ran 800 meters this week add 400 meters the next week so you will be running 1200 meters 6 days a week then the next week add 400 more meters and then you will be up to a mile.(1600 meters) doing this is just getting your endurance up and getting your body used to running. Every week slowly add up your distance and you will see that running won’t be so hard and you will be getting better and better and you will be able to handle more.