New to running, nutrition and what trainers?

[anonymous-user]

[redacted]

[gazza285]

https://www.pistonheads.com/gassing/topic.asp?h=0&...

[gazza285]

Works for me. Anyway, it’s a link to the running thread in the Sports section of the Pie And Piston, you will get a lot more response to your questions in there. Good luck, and yes it is addictive.

Also, make room for more running shoes.

[grumbledoak]

I think this is the link - https://www.pistonheads.com/gassing/topic.asp?t=15...

That said
- it can be a bit addictive.
- don't increase your mileage too fast. Rule 1 is the same as any other exercise: "don't injure yourself".
- you don't need a special diet to begin running. You don't have to chug water or mainline jelly babies in training.
- how heavy are you? Running impacts are about 3x body weight. So it's hard on the joints if you are carrying extra weight. Aim to lose that through diet not through running.
- you won't need particularly expensive trainers until you are winning in the nationals. New Balance 411s are well liked. Typically £45.

[Sheetmaself]

Speaking as someone who has just got into running myself as a 5ft 10, 110kg heffer get some good shoes!

Go to a running shop that can measure your running style and let you run a little on a running machine.

I thought expensive was best and bought some Nike as that is the brand i always wear for lifestyle wear so surely they must suit me!! Nope!

Went to the shop and got some Mizuno trainers and i have no pain, not arch discomfort, they just feel invisible.

I did a 10k in them the other week and my feet still felt fresh despite me being buggered!

[oddman]

Shoes. As said above - go to a specialist shop - you'll pay a bit more than online but stand a greater chance of finding a shoe that works for you. There really aren't any bad shoes, just ones that are more or less suitable. As a newbie I'd avoid shoes with a low drop between heel and toe as most people have relatively short Achilles' tendons and a 'flat' shoe can challenge this.

I'm an advocate of running off road. I think it's better overall as you vary your stride length and every foot placement is a little different. Whilst the risk of flipping an ankle is greater, the risk of overuse injury is reduced and you make gains in balance and proprioception. I find the way I place my feet off road is gentler than the repetetive pounding on tarmac/concrete. Also it encourages a higher cadence and shorter stride length which is also good practice.

I think once you get serious, your diet may naturally become healthier. If you're overweight don't fall into the trap of overcompensating for exercise. C25K is almost insignificant in terms of energy expenditure - maybe 250-350 calories a session so less than 1000 calories a week. My trick for work lunches was to make an extra portion of a healthy evening meal to take in as lunch the following day. A piece of salmon or chicken with a some rice or pasta and some salad/veg is way more satisfying than a meal deal and cheaper.

[Jambo85]

oddman said:

I think once you get serious, your diet may naturally become healthier. If you're overweight don't fall into the trap of overcompensating for exercise. C25K is almost insignificant in terms of energy expenditure - maybe 250-350 calories a session so less than 1000 calories a week.

That first bit very much matches my experience - increasing exercise seems to make you want to eat better.

On calorie burn though, it’s heavily correlated to your weight. The algorithms on Strava et al seem to have it at about 1 calorie per km per kg of body weight on the flat, throw in some hills and it goes up a fair bit. I’m around 95 kg and my regular 5k route burns 600 calories if the apps are to be believed, going from a sedentary lifestyle to a few of those a week changes your appearance pretty quickly, in my experience. Though the old adage that you can’t outrun a bad diet is very true!