New runner needs help

[Cory]

I have seen in some articles on here that you should walk for three weeks is this necessary since i have been active on and off for awhile and it's not like i've never excersised before? I was also wondering about proper technique when running like with the legs and hand motions cause when i jog sometimes i'm not even tired but have to stop cause of the burning in my legs someone once told me i run to hard like on my heels any tips to help this and what are some good strecthes and warm ups before running?

[Discus_Girl]

I have seen in some articles on here that you should walk for three weeks is this necessary since i have been active on and off for awhile and it's not like i've never excersised before? I was also wondering about proper technique when running like with the legs and hand motions cause when i jog sometimes i'm not even tired but have to stop cause of the burning in my legs someone once told me i run to hard like on my heels any tips to help this and what are some good strecthes and warm ups before running?
If you feel it's un-necessary to start off slow, then sobeit. Just understand that there may be a hazard of hurting yourself if you jump into things too quickly. If you run on your heals, you could try running up bleachers/stairs on your tip-toes, or up a hill. Lean into the hill and run on your toes. Some good stretches include hurdler's stretch, quad (or flamingo), playboys, ankle rolls, arm circles, ect.You may want to watch(or join) an athletic organization and observe their stretching techniques. Or try some yoga!:)

[snake]

Don't stretch beforehand--your muscles will be "cold" and you could injure yourself.
Just start out with a very brisk walk or a very slow jog. After a good half mile or so, then you could do some light stretches if you want.

When first starting out, take your time. Nice and steady. When you get tired and are breathing heavily, then either slow down even more or then stop and walk BRISKLY. When you are walking, keep your arms bent as if you were running. After you catch your breath, start running slowly again---repeat. I'd go for a total of 2 miles for the first week. Run/walk them until you can run them the whole way without stopping. No need for speed, just endurance. After you can complete 2 miles, then add another 1/2 each week.

Don't worry about your form as it will keep changing as you get more conditioned. Maybe your legs are burning because your muscles haven't had to exert themselves in this way in a long time!

Make sure you have good shoes. If you are lucky enough to have an actual running store by you, they will have (or should have) good advice, help you choose the right shoes for you, offer you advice on your form, and maybe even offer some free running classes.

Stretching AFTER you run is a good thing! And as I mentioned before, lightly stretching AFTER a bit of a warmup is good too. I try to squeeze in some stretching when I am stopped at a light, or at the halfway point as we turn around to go home.

Just remember not to overdue it right away. It's a bummer to be excited to begin something only to have it ruined by injury.:)

There are a lot of runners here that will be giving you great advice, so pick and choose, try something new each week, whatever, but HAVE FUN!!!

[mommyX2]

I am so glad to have found this forum. I had never given much thought of walking for a few weeks to break myself back in. That is a great idea! How strenous should the walk be? I am pretty active and have been chasing the kids for quite some time now so I just want to see if I need a more strenous workout before starting my runs?

[snake]

Strenuous! Otherwise, what's the point?!;) You should be getting your heart rate up and you should be breathing a bit harder, if it's sunny out, you should be sweating! You should be huffing and puffing through a conversation with a friend or your kids.

[mommyX2]

That is what I was thinking! Thanks for the renforcement as I am just really unsure of myself since I have been out of the game for so long. I am really worried that I will push it too far for some reason, maybe it is because I am getting older? LOL!

[snake]

HAHA! Note MY age!:D I used to run twice a day in my highschool days. If I make it 2 days in a row now, I feel like an olympian!
I am much more aware now of the little aches and pains that MAY turn into something. I want to be able to keep active, so at this point, I feel that too much is not better. I pay attention to my "training" and I am still able to place in my age group here and there when racing with sometimes as little as 3 days a week running, the race day being one of them!

I guess you need to remember what your goals are and make a plan. A casual walk is just fine if you want to enjoy the fresh air and just get out of the house. No need to turn every walk into an exercise session!

Think of what a great example you are setting for your kids --taking care of yourself! :)

[mommyX2]

Thanks Snake for the encouragement. I am 27 so yes you have got a few years expierence on me. I guess that I am just at the point that I am kicking myself for ever letting myself get this out of shape! I have been walking a lot lately but it is just not burning the fat the way that I hoped that it would so I am going to start running next week in hopes of loosing some unwanted flab! Thanks again, you are great!

[ashish1987]

warming up is a must...
trust me you want to WASTE (if you may) a few minutes warming up than spoiling your health