Just some general running questions?

Question

relatively new at the whole runnign to keep fit thing, however i have moved recently and i used to swim alot, in clubs and loved my swimming races and meets, however there are no good pool facilities around where i am now and i have decided to take up running. i have a few questions...

1. breathing... is there a technique to this?
2. i always stretch before i go running but i am getting rather sore ankles, besides shoes what could be causing this?
3. any good running programs you could recommed to me? any websites?

Answer 1

I'll float a few answers for you.



1. Some say breathe through your nose, and out through your mouth. I say, just breathe. Don't worry about this. Your breathing efficiency will improve in time, becoming less labored.



2. Consider warming up BEFORE stretching. Stretching cold muscles can lead to injuries.



2A. Sore ankles can be a symptom of simply starting to run long distance. You take a lot of pounding. Try to stay off of concrete. It's the worst surface for impact. Asphalt is slightly better, but try for a smooth dirt trail, or grass -- something that gives a little. Shoes do matter, a lot. Spend the time to find a running store and have them fit you properly. If you pronate, supinate, or are a neutral striker, it makes all the difference in the type of shoe (stability control for example). All shoes are NOT alike.

If the ankle problem persists, see your doctor and or an orthopedic professional. Early treatment/prevention is the key.



3. Go to your local running store for programs. They will have local club information, local race information, and are a wealth of knowledge about cool places to run, etc.



You might also consider Team in Training, if you want to train and support blood cancer research. It's a great team concept with a worthy cause.

Answer 2

Adding on to what Ranorwood said: Just breath don’t worry about your timing or how you inhale or exhale, that will come in time. If you are worried about it, It’s pretty much opposite from swimming you want to inhale through your nose and exhale through your mouth, but realistically it doesn’t make much of a difference. I think there was a study done a few years ago that said if you breath in through your nose your heart rate goes down a few beats per minute. Some folks like to breath every other step and what not, I wouldn’t worry about it unless you are planning on becoming an elite runner – then your coach can train you!



I don’t stretch before running because I’m to cold. I try stretch after the run but mostly I stretch in the evening before going to bed.



Definitely get your shoes fixed up. If you can find a runners store that has a tread mill and video setup, they will tape your run and play it back to you in slow motion. This way they can really dial in a new pair of shoes.



If you want to improve your running hook up with a local running group, you’ll be amazed at the wealth of info you can get!

Answer 3

Try rotating your foot ten rotations to the right and then ten rotations to the left from the ankle to loosen up the ankle. I shattered my talus bone and this helped rehabilatate the joint.



As far as breathing try this as you acclimate yourself to the running world. Never run so fast you can't converse. This will regulate your pace as you develop.



As for stretching view your muscles as if they were taffy. You have to warm it up before is ready to stretch. Jumping jacks, little jogs, squatting deep, then get into your stretches. The great Greta Wietz once said "Ever see a dog stretch before it runs?"

Answer 4

Yes, one of my favorite websites is coolrunning.com



http://www.coolrunning.com/



It has lots of useful info including training/health and upcoming races/results. You can also register and use the site for you own running log. No strings attached, it is all legitimate.



As far as your ankles, try running on a softer surface such as your local high school track or if there are any wooded trails to run on. ( of course being careful not to twist your ankle here )



Good luck to you!

Answer 5

1- "smell the flowers blow out the candles" (Corny I know but it really works)

2- You may not wanna stretch before you run. It's better to stretch after you run. If you do stretch before you run you should run a little bit before you stretch.

3- Website: www.coolrunning.com

Answer 6

if you start to get tired while running and don't want to stop, count your steps. it really helps! the ankle thing happened to me and i guess that i wasn't stretching the right way. stretch you rankles more and in different ways.

Answer 7

1) yes, breath w/ your mouth closed



2) streachuing is very good, mabey your not strech the the right places or not streaching enough,



3) try googel.com and type in runnning.

Answer 8

go to coolrunning.com