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zenhabits.net — If you plan to start running, you should definitely check out these great tips before getting started.

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  • djc0, on 10/12/2007, -40/+4Run Forest! Run!
    • Rhino2, on 10/12/2007, -4/+61"Body glide, or Vaseline, applied in the crotch, underarms, and anywhere you might chafe — really only important for longer runs."

      Take it from me. When some random website tells you to lube up your crotch, don't! That never turns out good. Specially when they ask you to email pictures in... cause once those pictures are on the internet, they are there for keeps. :(


    • cr4ft, on 10/12/2007, -11/+7The irony is that it's front page on digg
    • robinator08, on 10/12/2007, -1/+1@rhino2
      DMCA taken Always works.
    • cambrown99, on 10/12/2007, -2/+10If you're going to make a stupid 13 year-old movie reference, at least spell the name right.
    • giveer, on 10/12/2007, -2/+64Step #1:
      -Left

      Step #2:
      -Right.

      And repeat mighty quickly.
    • dunezone, on 10/12/2007, -2/+13It fails to mention the first week of pain. The first week of coming back to running or starting running is going to be the worst pain you will ever feel when running. Your senses will go crazy, you will feel pain in spots you never felt pain before or in a very long time. You probably wont make it anymore then 10-15 minutes of continuous running without stopping also.

      I stopped running after six years a few months ago, I tried running for one day and only made it 7 minutes before I had to stop.
    • jonathanbull, on 10/12/2007, -2/+1http://duggmirror.com/other_sports/Run_Beginners_run/
    • UnseenLlama, on 10/12/2007, -1/+3@giveer

      step 1 is always "get a box"!
    • EasyEve, on 10/12/2007, -1/+1what a ***** GENIUS! hope you make money on ad clicks.
  • TrendyClockwork, on 10/12/2007, -5/+58I'll wait for when comes out on the Wii
  • cr0nick, on 10/12/2007, -17/+1Decent advice, nothing special for someone that really wants to be a hardcore runner.
  • superjeff, on 10/12/2007, -5/+10i thought this was a little dumb at first, but then i remembered we're the fattest country in the world.
  • alex.will, on 10/12/2007, -5/+25"Run for fun? What the hell kind of fun is that?"
    • positiveions, on 10/12/2007, -1/+5The only true fun that can be had in the wild west.
  • buckeye45, on 10/12/2007, -12/+6***** running.
  • gharding, on 10/12/2007, -7/+23Something I'm a little amazed a beginning-to-run guide didn't cover, STRETCH FIRST. You will hate life as well as running if you don't take 5 minutes of your life to at least stretch out your quads before and after you run. Some might think it's common sense, but beginners forget AND IT SUCKS (hope you don't have any stairs to climb!!).

    Here's a couple good stretches: http://www.coolrunning.com/engine/2/2_1/126.shtml .. and Cool Runnings is a great resource, anyways.
    • mikesty, on 10/12/2007, -0/+4Yeah, I made the mistake of sprinting quite hard (I'm way out of shape) the other day without stretching AT ALL, and I payed quite a sum for it. The next morning I woke up early with a horrible Charlie Horse :( Now I'm trying to do several calf presses every day to increase my ankle/lower leg strength, which is quite low due to so much computer-chair-time.

      Also, I need to alter my running style. Anyone have any ideas on that? It seems when I run I stop too hard and waste energy. I'm not really too slick with it. I supposedly appear to bounce when I run.
    • skiblur, on 10/12/2007, -0/+2@mikesty:

      Your form depends on which you choose to develop most comfortably for yourself (unless you are competing - once you pass a certain speed proper form is essential or you won't improve, but this is under 6-minute miles).

      It sounds like you employ a slightly 'bounding' technique which enables you to run with more focus on swinging your hips and using your abs. To experience 'lighter' steps, simply try to lower your height while you run... you will feel almost like you are doing lunges and you will feel a noticeable burn in your muscles, particularly your quads. Essentially you will be taking quicker steps but not actually running any faster. Does that make sense? The result is a quicker but less-powerful step, and it gets your heart-rate going faster. It's easier on your abs too - I find it a good way to alleviate any side cramps while running.
    • shableep, on 10/12/2007, -0/+2try relaxing your shoulders. also try to make sure you have good arm movement. make sure your arms swing up in front of your chest, and back to your hips. and, i can imagine you're doing it already... but heel to toe is pretty important. maybe try extending your stride a bit. but yah, thats about all i've got. good luck.
    • SydneyBristow, on 10/12/2007, -0/+8Actually, there is little evidence that stretching BEFORE exercise is beneficial, and can actually prove to be harmful. It's better to do warm-ups first than to do cold stretches right off the bat.
    • leighsah, on 10/12/2007, -0/+1These exercises are great. I was just thinking I needed to find some exercise that would stretch my lower back after a long bike yesterday. I am training for my first half iron triathlon in October and doing a lot more biking than I usually do. Many thanks. And I think coolrunnings.com is fabulous as is beginnertriathlete.com, mapmyrun.com and breakingthetape.com.

    • mrgono3, on 10/12/2007, -0/+1@Sydney Bristow
      Yeah just do a little lap around the block and than start stretching.
      also try and stretch after the run

      Another good thing is when you run try and land on the balls of your feet each step not on the heels. This takes a while to get used to but in the end it is really helpful because your not putting all the pressure of landing onto you heel and up your leg.

      Also for breathing. breath in through your nose and out your mouth.
    • squishee, on 10/12/2007, -0/+2Why is Conan O'Brien demonstrating all of the stretches?
    • mldrabenstott, on 10/12/2007, -0/+0For many people, stretching before running is a good way to get injured. I find the best way to warm up is with slow activity -- walking, knee bends, lunges, and so on. You can get a deeper and safer stretch after you run when your muscles are warm and pliable. Of course, every body is different, so what works for me might not be best for you. If you opt to stretch prior to running, don't overdo it.
  • purple, on 10/12/2007, -1/+3Also, if you're a beginner, if you're going to run, but can only run for a long time slowly, it's better to power-walk, otherwise you're just wasting energy, and damaging your knees.
  • DarkReign16, on 10/12/2007, -0/+1My brother would love this article, he is a psycho runner. He takes my our dogs out to run with him, and they get tired and walk before he does. Madness...
    • 09F911029, on 10/12/2007, -3/+15madness?

      THIS IS SPARTA
    • positiveions, on 10/12/2007, -1/+2I know a guy who runs for 1:30 every day, the good thing is he found some cool cliffs and stuff while we were in Guam.
    • GenghisTom, on 10/12/2007, -0/+3A minute and a half is not a very long run. He should try to run for a little longer than that.
    • fugeelama, on 10/12/2007, -0/+2@09F911029:

      THIS IS CAKETOWN
  • soot, on 10/12/2007, -2/+12Running is sexy.
  • PRlME, on 10/12/2007, -0/+24I grew up in East New York Brooklyn. I'm a pro at running now.
    • tuned2chords, on 10/12/2007, -9/+1Ever since I've moved to New York, I've only seen one or two runners who I would not describe as pathetic runners / athletes. Needless to say, I'm moving after this semester is over.

      As for this article, it might be a decent article for my grandmother. It'd help to encourage people to stretch. Nikerunning.com has some decent training tips for beginner athletes, which I've never had the misfortune of using.
    • PRlME, on 10/12/2007, -1/+8Dude i mean East New York as in all the gunshots, stray dogs, people tryin to beat you up, cars coming racing down the streets and so on.
    • tuned2chords, on 10/12/2007, -7/+1Good point. Where are you at, BedSty, Flushing, haha.
    • gharding, on 10/12/2007, -0/+2@tuned2chords:
      I think he means "East New York". Haven't been here long, huh?
  • positiveions, on 10/12/2007, -0/+4For those of you who have never been a runner let me tell you that I believe it is one of the most amazing things that you can experience. I am by no means a world class runner but once you feel the "runners high" there is no turning back. The thing that keeps so many people from getting there is how much hard work it takes to get there (years). But once you get there it feels so good to be in amazing shape. Balance it all out with 200+ push-ups/sit-ups/pull-ups per day and you will be an athletic god - guaranteed!
    The major benefit is that you CANNOT gain weight if you are a serious runner.
    • xlar54, on 10/12/2007, -1/+1"Runners high"? Wouldnt that simply be lack of oxygen getting to the brain?
    • skiblur, on 10/12/2007, -0/+2@xlar54
      negative, it's actually induced by the release of endorphins including adrenaline. i have nothing to compare it to in terms of medications/drugs, but it gives your body a great feeling, and you actually feel more energized after you run than you did before. i know, it's weird.
    • xlar54, on 10/12/2007, -0/+6Ah well, Ill believe you. I took a moment and did some searching, and most folks claim to get runners high around 6-8 miles. Im all for being healthy, but I can't imagine running that far. I know for a fact my brain would shut down and try to send me to a "happier" place... ;) Im sure theres a medical reason for it, but sounds to me alot like the brain saying "man, this sucks so badly. If he's not gonna stop, Im gonna go play something else..."
  • skipperczt, on 10/12/2007, -1/+3http://www.coolrunning.com/engine/2/2_3/181.shtml

    Do this program and you will turn in to a runner, it can't fail. If the whole country just gave up 30 mins. 3 times a week to do this, we would all benefit greatly!!!
  • Buttsexatron, on 10/12/2007, -2/+3This isn't a science.

    If you can't walk a mile without getting winded, don't bother.

    If walking a mile is easy, run a half mile. Then run a mile. Run until it hurts, then stop. Nobody said that getting in shape was easy, it's certainly harder than going through the Taco Bell drive through.

    As for you 18-25 year old that are laughing, ***** you. It gets harder as you get older. Try and keep it up. The older people that are in shape did a hell of a lot more work than you.
    • tuned2chords, on 10/12/2007, -1/+13I cannot take a single word you say seriously. Yes, as you get older, staying in shape is harder. However, your username is "buttsexatron," so i disregard what you say.
    • Buttsexatron, on 10/12/2007, -10/+0That just makes you a moron..
  • xlar54, on 10/12/2007, -3/+2Run? We are geeks that use computers all day long. Who is this article meant for? Oh I see... so at least we can SOUND like we are active. ;) Got it. Now where did I place that dang pringles can....
  • MackenzieArbour, on 10/12/2007, -2/+1so i said to him, "thats not my mercedez, thats my wife!"
  • popothebright, on 10/12/2007, -8/+1WTF? Is this article targeted at geriatrics?

    "Week 1: Walk for 10 minutes. Jog slowly for 1 minute, and then walk for 1 minute. Repeat these 1/1 intervals for 10 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down."

    Cool down from *what*? Your 1 minute slow jog followed by a 1 minute walk? Sorry but unless you're old or have a heart condition, this is just plain retarded.

    Here's what you do:
    Spend 10 minutes stretching out, then bust your ass for fifteen to twenty minutes, and when you feel like you're covered in sweat, and about to die from lack of breath -- you're done. First week? Do it twice. 2nd week? Twice again. Third week on? Three times. On your sixth week -- up the workout to a half hour.

    Done. Christ people are such pussies when it comes to working out. No wonder America is so fat.

    • litttleaudrey, on 10/12/2007, -0/+3"Sorry but unless you're old or have a heart condition, this is just plain retarded. "

      There is nothing wrong with starting an exercise regimen slowly, and doing such doesn't mean that you're old or you suffer from a heart condition- when I was a competitive long distance runner, I started off with baby steps to avoid injury. Part of the reason many people quit exercise regimens, especially involving running, is because they start off by working too intensely, and then end up injuring themselves: quitting and thus not getting in shape outweighs the various aches and pains they encounter trying to be "healthy." Starting slowly, thus avoiding discomfort, pain, or injury serves to help motivate people to get in shape and not be fat- after all, you're more likely to keep exercising if it doesn't hurt or make you miserable. In any case, any doctor that treats a patient suffering from a range of conditions from asthma, arthritis, or even high blood pressure would counsel the patient to start slowly, exercising moderation to avoid injury.

      And don't try telling me that arthritis is an old people's disease. I was diagnosed with it at 16. It happens.

    • zetec, on 10/12/2007, -0/+4I'm a heavy smoker that just quit and started running, and honestly, I can't go more than about 5 minutes before my chest feels like it's starting to cave in.

      By the same token, I'm sure a non-smoker wouldn't have any problems with this.
    • jonathanbull, on 10/12/2007, -0/+5I'm not a fatty and I personally found this pretty useful.
  • robharper, on 10/12/2007, -0/+1Bummer. I love to exercise, and running would be very convenient for me where I live.

    Sadly, I have problems with my feet. I get sharp pains in my ankles anytime that I run. Guess I need to stop putting off that surgery...

    • Buttsexatron, on 10/12/2007, -0/+1Then get a bicycle and ride it around. It's better on your joints anyways. Also, the wind on your body is a welcome relief during the summer months (that is, if you live where I live where it is hot and humid as hell in the summer).

      Riding a bicycle is not only easier on your joints, but more fun too. You will of course need to cover more ground than a runner, but you'll be going faster and will have the wind in your face.

      Personal opinion of course. Then again, I ride motorcycles, I like the feeling. As long as you enjoy what you are doing, it's worthwhile. Therefore, the exercise is worthwhile.
  • robfitzonbass, on 10/12/2007, -2/+0this article is pretty lame. is it aimed at people in wheelchairs? come one. seriously. i'm a pretty serious runner, and the best advice i can give is to make a schedule before you start that slowly increases your weekly mileage and STICK TO IT. start at like 20 miles a week and increase by 5 miles every week, or every other week if you cant handle that. if you want to get serious, put a workout in once a week after youre hitting 50 miles/week. nothing too special, just like a 5 mile tempo or something. wherever you stop cutting yourself off for weekly mileage depends on how serious you want to be or how much you can handle. i know girls who can run 90/wk, and i know guys whose legs can only take 60 (but still run pretty solid 10k times). find your limits and stay within them. also, some personal advice from experience: eat well when you run alot. one semester i could only afford potatoes and pasta for all my meals, but still ran 3 workouts/week in 80-100 mile weeks, and quickly became anemic (low red blood cell count). its still one of my biggest regrets that i didnt eat better
    • Buttsexatron, on 10/12/2007, -0/+2Evidently you are so intense that you can't find time for proper punctuation.

      Not everyone is as 'intense/retarded' as you. That said, you could win a marathon. Go for it.

      The rest of us will settle for less, and happily. We have families and lives ahead of us. Moderation is a good thing.
  • TheMachine1, on 10/12/2007, -0/+1Your cardiovascular system improves much faster than your leg muscles. So it really is critical that you start slow and build slowly over time.
  • ColonelJessup, on 10/12/2007, -1/+0***** LSD running, sprinting is much better. Takes less time, burns more fat, and improves cardiovascular health just as good.

    • theShiba, on 10/12/2007, -0/+0"sprinting is much better. Takes less time, burns more fat, and improves cardiovascular health just as good."

      How does sprinting burn fat? Sprinting uses the Phosphagen system, which has very little to do with fat burn.
  • thekassette, on 10/12/2007, -0/+1While it's true that this program may not be for everyone...

    ...it's pretty similar to the one I used a six or so years ago to start running (and haven't quit yet!). If you've never really gotten much aerobic exercise before starting this program, you'll probably find running for a minute straight a challenge, and will be really impressed with yourself when you can run for FIVE minutes straight just a few weeks later! So yeah, although you start tiny, you make progress so quickly that it's actually a joy to stick with it.

    As for stretching, the latest stuff I've read indicates that stretching beforehand doesn't really help (doesn't hurt, though, so you might as well) but that stretching afterwards is a necessity.

    So if you don't already: get some exercise, people! It will change your life in ways you never expected.
  • sunburner, on 10/12/2007, -0/+1Love this article! I've been running for several years now and I have to admit, a runner's high is better than any high a drug can give you. You feel energetic and more alive than ever before if you can get to this point and I wish more Americans would get off the couch and take a little more pride in their bodies.
  • Asul, on 10/12/2007, -0/+0As a long time runner, I cant say much for this article. Not mentioning stretching should raise a red flag as to the credentials of the person who write it. Also as any competitive runner knows so much of your success in running comes from knowing how far you can push yourself, just another major point left out.
    With all the negatives aside it is nice to see an article that promotes running on Digg.
  • jmchez, on 10/12/2007, -0/+1As a guy who started out by fast walking (4.5 mph) on a treadmill for 15 mins. and now runs 20 miles a week (with a 6 mile run on weekends), my best advice is "Get Fitted With the Right Shoe!" There's nothing worse than running and finding out that your feet hurt, you are getting blisters and your knees are taking a beating because you are wearing an inappropriate shoe for your feet shape and running style.

    I actually dreaded running because I used to buy my shoes at a Foot Locker type place. A year ago, I heard about Jack Rabbits running stores. Before they sell you a running shoe, they put you on a treadmill with various types shoes and make run while videoing you stride, which is then analyzed on the screen. It turned out that I was trying to run with a shoe designed for over-pronators and my stride was really neutral. I bought the shoes they recommended and ever since, my knees don't hurt, I don't get blisters and I went from walking to actually running (9 minutes or less per mile) 5 times a week.
  • Rikka, on 10/12/2007, -0/+2"And when you beat that little 11-year-old girl at the finish line, it’s best not to point at her and yell “Loser!” repeatedly. Trust me. I speak from experience."

    Hahaha, that's priceless. On another note, running is extremely fun (yes, it's true) i just started 2 1/2 months ago, and i can proudly brag to my friends "Yes, i'm a runner!" it's the best part.
  • theShiba, on 10/12/2007, -0/+1If you are experiencing soreness the next day, or the day after likely stretching is not the problem. Delayed Onset Muscle Soreness or DOMS is caused by micro-trauma in the muscle tissue. http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

    I personally prefer to stretch because it relieves the tightness in my muscles after a long run of anywhere between 6 and 20 miles. Although I choose to stretch, many people that I run with do not stretch at all and have no problems with injury or soreness the next day.

    Bottom line? If you're sore, it's probably because you pushed beyond the level that you are ready for, and not because you didn't stretch.
  • Dallas70, on 10/12/2007, -0/+1There's also a podcast by a person that mixed music to help you get going, it's called "Podcast for Running" and it's free. Currently on my 2nd week and to say it's kicking my butt is an understatement.

    http://www.ullreys.com/robert/Podcasts/index.html
  • dmclone, on 10/12/2007, -0/+1Here are a few tips I've picked up along the way.

    Buy good shoes-I prefer New Balance-This is especially important for people like me who are ver 200lbs

    Don't worry about your speed. If you can't talk while you're running then you're going too fast.

    Enter a 5K. You'll have so much fun you'll want to enter more and more.
  • RezzedOut, on 10/11/2007, -0/+0RezzedOut's Guide to Running:
    1. Technically, running is when both feet are off the ground (not hopping), going faster than 4mph.
    2. Running will indeed take you places, just make sure you have the heart/motivation/energy to run back, or enough change for a bus/taxi.
    3. Beginning runners should only run for time, or they should run for distance and NOT keep track of time.
    4. If you run slower, you can go farther. Later, you can go faster.
    5. Sometimes your best runs take place when you really don't want to start.
    6. You don't have to do a race to be a runner.
    7. Encourage the younger runners, marvel at the older runners, try to be a little of both.
    8. It's okay to tell somebody that has done X number of marathons, or ran X number of miles last week that you only have time for a 20 minute run 2-3x's/week.
    9. Running on the treadmill is good for pace work, stride rate, and poor weather.
    10. Watch the movies: Running Brave, Prefontaine, and Chariots of Fire.
    11. Read "Running with the Legends", and "Daniels' Running Formula".
    12. Enjoy
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