Running

Stretch well after a warmup lap. And make sure it''s not just a "quickie." I spend at least 15 minutes stretching. I do sprints in addition to distance, so it''s vital that I''m limber. Also, stretch the same amount of time (if not longer) after you''re done. You can avoid a lot of aches this way (from my experience).
And another thing, since I''ve been running ball-heel, I''ve had no knee or other joint problems (which used to plague me).

I hate, and I am not using the term "hate" loosely, HATE running. I had to do ALOT of if when I was in army training. Few things do I hate more than this... except for people who bitch about stupid stuff like Microsoft being evil and gays being evil.

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When I was in the 5th grade, I ran a 21 minute 5k (3.1 miles) at the Cowtown Marathons (Dallas, Texas). I was 4th place in my age group.

I can run a mile in about 6 minutes.

I suggest to you to stretch a lot before running. Also drink alot of liquid (water, powerade, gatorade) before and while running.

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E-mail:wiseelben@wiseelben.com
AIM: WiseElben
ICQ: 299127026

[edited by - GameDev Staff on September 27, 1989 9X:58:97 XMS] For violating Article 43 Page 456 Paragraph 251 Line .042]

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Original post by Irrelevant
Stretch well after a warmup lap. And make sure it''s not just a "quickie." I spend at least 15 minutes stretching.

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That sounds like overkill. After I''m done running, I stretch my quads, hamstrings, and calfs each for about fifteen seconds. I haven''t been sore the next day ever yet. But then again, I''m not running as much others or to my full potential, so that could be another reason for that.

I''m trying to run three days a week for thirty minutes. I''m following the beginner plan on coolrunning.com, which should get me running about three miles in at most one more month. I''m not doing it so much for enjoyment, but for exercise, but it still can be relaxing. I have gravel path near my house that I like to run on. It''s fairly quiet there. Next I''ll move onto a dirt path trail through a forest, which is also near my house. It''s longer and it involves more ups and downs.

You might also want to try out hiking. You might enjoy that as well.

Running ball-heel will kill your calf muscles at first. I knew a guy that ran this way all the time and he looked like a freak because his calfs were as big as his thighs, if not bigger.

6 miles is a good run, just don''t be shy about buying new shoes every 6 months or a year, they wear out quick when you run alot. Good shoes will save you alot of misery.

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Original post by WiseElben
I suggest to you to stretch a lot before running.

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I''ve read that stretching before exercise isn''t too necessary. Warming up before exercising is must, though, and stretching when you''re done.

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Original post by nonnus29
Running ball-heel will kill your calf muscles at first. I knew a guy that ran this way all the time and he looked like a freak because his calfs were as big as his thighs, if not bigger.

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I think his calfs are bigger for other reasons. I''m pretty sure most runners do the ball-heel method, unless sprinting, and I''ve never noticed anything odd with their legs. Also, pretty much the only way to make muscles bigger is to lift heavy weights. Running would probably only increase muscle endurance.

I just noticed that you''re also from Washington. If you do decide to follow my suggestion and try out hiking, I can list some good hikes to try out.

Oh yea, don''t forget a cool down. It is as important as a warm up. Really.

A 5-10 min cooldown will work. A cool down is a light jog or something.

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E-mail:wiseelben@wiseelben.com
AIM: WiseElben
ICQ: 299127026

[edited by - GameDev Staff on September 27, 1989 9X:58:97 XMS] For violating Article 43 Page 456 Paragraph 251 Line .042]

My coach encourages us to run ball-heel, and after a little time of using this technique, I have to say I like it. I takes some time to get used to it though.

mtw: Actually, I would be very interested in some recommended hikes. That sounds like fun for a weekend excursion.

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Original post by eriel
mtw: Actually, I would be very interested in some recommended hikes. That sounds like fun for a weekend excursion.

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All of the hikes I can recommend are in the central Cascades. I''m not sure what part of Washington you''re in, so they may not be as convenient for you as for me.

Two of the hikes are right at Snoqualmie Pass. The first is Snow Lake. It''s about three miles to the lake with about 1300 feet of elevation gain. It''s a fairly easy hike and quite scenic, in my opinion. It''s also popular. The lake is located in a crater like place, and you can find a good spot on one side of the lake to have lunch. Me and my dad will probably go there this Saturday.

The other hike there goes to the Kendall Katwalk. It''s about five miles long and has about 2600 feet of elevation gain. It''s harder than the Snow Lake hike, but it''s not that challenging. This is also a popular hike and has nice scenery. It goes up brings near the top of a ridge where there''s trail (the Kendal Katwalk). The trail is right on the edge of a smooth cliff face (don''t worry about falling down, it''s a wide trail) and you can see a valley down below. The top is also a very nice place to have lunch.

The last hike is somewhere north of the previous two. It''s a hike that goes to the top of Mount Pilchuk. It''s about 3 miles and 2500 feet elevation gain. As with the other two, it''s also popular and very scenic. The top provides the best view of all. You get a 360 degree view of the whole area, going south as far as Mount Rainier, north as far as the Canadian border, and east as far as the Olypmic Mountains. Go there only on a cloudless, fogless day, which is to say not this weekend.

For each hike bring lunch and plenty of water. Wear light clothes, too.

For the uninitiated on the boards: what is the ball-heel method?

Buy good running shoes.

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Original post by nonnus29
6 miles is a good run, just don''t be shy about buying new shoes every 6 months or a year, they wear out quick when you run alot. Good shoes will save you alot of misery.

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My shoes only last a year as it is and I dont even run. I do walk a lot though so maybe that is why they wear out so fast. Not as fast as they use to though because I bike to campus since I live farther away. But I have to get a new pair almost once a year because they start to fall apart or get holes in the toe or heel or whatever. I run on the treadmill because I get asthma if I run outside, I really hate it though its so boring. I prefer bike riding or hiking something that involves changing scenery.

"I may not agree with what you say but I will defend to the death your right to say it."
--Voltaire

How long did it take to be able to train yourself to run 6 miles? I can''t imagine running 6 miles. I''m not fat by my standards (5''10", 145lbs) but I''m not in good shape either. Just curious, because I need to do SOMETHING for when I go to college and a 6 mile run sounds like it might be a good idea.

Ball-heel means you land on the ball of your foot first, then the heel. It feels like running on your tip toes.

My friend who did it with the big calfs did it for years in the Marine Corp, he even ran a marathon and a 33 mile marathon that way. I think thats why his calves were so huge.

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Original post by Peon
How long did it take to be able to train yourself to run 6 miles? I can''t imagine running 6 miles. I''m not fat by my standards (5''10", 145lbs) but I''m not in good shape either. Just curious, because I need to do SOMETHING for when I go to college and a 6 mile run sounds like it might be a good idea.

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I thought it rather crazy too until I started x-country in middle school. I believe we did 2-3 miles back then and by sophomore to junior year were running 10/11 mile runs a few times a week. Keep in mind, most people can''t just start running 6 miles within their first month. Just go out and run a mile for a few weeks, and if you have the energy do another one a little later in the day (or immediately afterwards).

Another thing, since most track/x-country practices are after school this might become natural to you but I''d really recommend running in the early morning as that is when your body is best suited for it. Cheers and good luck.

I run every day. I also use the ball-heel strike when taking the strides. I find that the calf muscle absorbs much of the shock of the strides and saves my ankles/knees/hips. My longest run was 28 miles which I am hoping to better that soon.

My running routes are diverse and chosen for their hills. I also carry 5 lbs of weights ( 2 1/2 lb ) on each wrist to help build endurance. I found this very difficult at first especially on long steep hills but once I adapted, the running became easier. I run a minimum of 6 miles per day and often will do a morning run and an afternoon run. My runs have been shorter in the summer but the cool fall weather allow me to extend the distance. I had planned on a 50 mile ultra run this year, but that is pipe dreaming at this point. I will just have to better my 28 miler from last year.

I found that doing long distance running really depletes your energy reserves. When I accompanied my running with extensive strength/endurance weight training, I found that that I burned myself out in a couple of weeks. So I cut back on the endurance part of the weight training.

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Original post by cmptrgear
I run on the treadmill because I get asthma if I run outside

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Wouldn''t the dust inside be worse than clean air outside?