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I was running this morning in sunny cold weather. A neighbor asked if she could run with me.After a short run,I asked her to run in front of me.I assured her I was watching her run for a reason. A few minuets later,I caught up with her and asked her to watch me run.She saw me running with a good posture,looking straight ahead, I was gliding. My butt was doing the work. My butt was shoving me forward, and I was shoving the world back.
Want to take longer strides? make your butt work harder. I have next to no injuries running. I wear good tennis shoes,but not real expensive ones.Go as I did and get a good arch support to wear in your shoes.My running friend was crashing down on the pavement
with each step. She was landing on her heel. Take longer strides or shorter strides by how far back your butt is. The great writer,"Alexnhicken" wrote you should jump rope with out the rope and see where your feet land.
I run with a marathoner  and he runs with no effort ,it as if his feet are not even touching the ground, My toes pull me up hills, always be able to talk while your running,That is your bodies way of saying your fine. Don"t let your arms flop around. Use your arms to rotate back and forth.Go to Military.com and type in stretching,
they use stretches you should use.They also have great workouts you should do. Our soldiers are fit. This site will show you their secrets.
When you run,you need to control your breathing. I hold my breath 5 seconds, (one thousand 1 etc)and let the air out slowly.Many times I try and breathe through my nose.I take a deep breath and can feel the air all the way down to my stomach.
My pulse rate is around 53. I am 64 and swear your "telomere"s" will shorten more slowly. You do know what a "Telomere" is? everyone over 50 should know as much as they can about a Telomere.
My running friend ran for 30 minuets and went home. I want you to start at 20 minuets.Over time, your body will be able to exercise for an hour 5 days a week.
Be sure and stretch after your done running. Go to military.com or have an expert show you how.I would suggest a few sessions with a personal trainer or anyone who knows the subject, to watch you stretch, Do it wrong,you can really hurt yourself
If your stressed,go walk. If you want to only walk,that's fine. Pretend you are walking up in the air on a thin wire string. I don"t want your feet flopping around. Fast walking is just fine if running is not your thing.I have walked with an 85 year old Woman before.
She looked sixty-five and had a blue track suit on and said "come on sonny, I am going to kick your sorry butt. No I will not tell you what happened.

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Comment Preferences

  •  Tip Jar (18+ / 0-)

    Social activist, nutrition and exercise advice,long distance runner, Writer.

    by Vet63 on Thu Nov 21, 2013 at 03:47:02 PM PST

  •  I read all the way through your diary ... (9+ / 0-)

    ... and still don't know if she had a cute butt.

  •  Wow, pulse rate 53- ok I'm convinced. (6+ / 0-)

    One question: do you use any other specialized clothes other than the shoes, like jogging pants or shirt?

  •  I've been trying to keep up with hubby (6+ / 0-)

    who has lost 100 lbs and taken up running again.

    It's funny you write this diary, as I was just looking up "proper running form" and watching youtube videos of professional runners.

    I find that the muscles on the front of my shins are the most sore the next day, which makes me think I'm doing something wrong.  I'm not sure if they're shinsplints or not, since those seem to occur immediately after running.

    I'll take a look at military.com.  Thanks for the suggestions.

    I blog about my daughter with autism at her website

    by coquiero on Thu Nov 21, 2013 at 04:29:53 PM PST

    •  I used to get shin splints after running; boy did (5+ / 0-)

      they hurt, though not for that long.  Stretching the back of my calves solved that for me.

      ...Son, those Elephants always look out for themselves. If you happen to get a crumb or two from their policies, it's a complete coincidence. -Malharden's Dad

      by slowbutsure on Thu Nov 21, 2013 at 05:04:55 PM PST

      [ Parent ]

      •  message (3+ / 0-)

        I am glad you know how to stretch. Are you using ice? Are you running too far?
        I care!
        Mike

        Social activist, nutrition and exercise advice,long distance runner, Writer.

        by Vet63 on Thu Nov 21, 2013 at 08:18:56 PM PST

        [ Parent ]

        •  That was a long time ago. Now I have dual (0+ / 0-)

          titanium hips (congenital mis-shaped balls wore out the joint) and my surgeon says it is ok to run to save a toddler in traffic but not for exercise.  I do stairmaster and ellypical at the gym to get in some reading time.  I still stretch my calves first!

          ...Son, those Elephants always look out for themselves. If you happen to get a crumb or two from their policies, it's a complete coincidence. -Malharden's Dad

          by slowbutsure on Fri Nov 22, 2013 at 12:46:52 PM PST

          [ Parent ]

    •  What you may be doing is flexing your foot upwards (6+ / 0-)

      when it strikes the ground.  If your foot is in the up position, the muscles on your shin are taunt and when you impact, it can cause muscle tears.

      SOme good websites you should consult is Good Form Running by new balance, Pose running and CHI running.

      Most of them are very similar.  They emphasize four basic principles, posture, midfoot strike, fall forward and cadence.

      Getting your foot to strike the ground directly beneath your body weight is a key to efficient running.  How your foot strikes the ground can affect injuries.  Avoid heel strikes caused by over striding and avoid a tense, lifted toes when you strike (this happens a lot going uphill) to avoid shin splints.

      Breath naturally.  Like the diarist suggests, if you can talk, you are in an aerobic state which is good for endurance.  Once you put yourself in an anaerobic state by not breathing or going too hard, you will get tired really quickly.

      Have fun, be safe and keep running.  Depending on you skill level, there are a lot of couch-to-5K programs out there to build up to the level you wish to be at.

      "Perhaps the sentiments contained in the following pages, are not YET sufficiently fashionable to procure them general favour..."

      by Buckeye Nut Schell on Thu Nov 21, 2013 at 05:09:53 PM PST

      [ Parent ]

    •  message (2+ / 0-)
      Recommended by:
      coquiero, Buckeye Nut Schell

      Use ice on sore areas for 3 or 4 minuets. Be sure you have
      good arch supports. Always go to a running store to buy
      anything concerning running. My store filmed me while I was walking. Make sure your stretching properly. If the pain is still around the next day:rest. Do not overdue! build up
      your running time. You should add 15 minuets at a time,no more. I praise you for your work with your daughter. I have two disabled sons. Someday You will find running to be "your" time.
      Good running,
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Thu Nov 21, 2013 at 07:57:24 PM PST

      [ Parent ]

  •  thanks for the info, Vet63. (4+ / 0-)
    Recommended by:
    slowbutsure, Wee Mama, lexalou, coquiero

    I have a flop-stomper when he WALKS. He almost never runs... we seem to have missed some physical development thing when he was real little!

    He swam for years, and still rides his bike, but is otherwise couch-potato-shaped, sigh. We're pretty sure he'll lose some weight if he ever gets interested in girls (the teeth-brushing should improve too!), but we're all hermits!

    Hopefully when we move, we'll break our pattern, get to know the neighbors better, find interest groups to get us moving again... pray for us! 8-)

    "real" work : a job where you wash your hands BEFORE you use the bathroom...

    by chimene on Thu Nov 21, 2013 at 04:43:13 PM PST

    •  message (0+ / 0-)

      Your welcome. If he wants to swim,that's fine.The key is for at least 20 minuets of an elevated heart rate. Anything less
      is okay but you are doing very little.If someone wants to meet girls,running is how you do it. I have strange Women
      talking to me all the time at the store because they see me running. I once kept running into a lady while running. I assured her I was not following her. She laughed and said she was following me, So tell that someone to get running,
      lots of girls are waiting for him.
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Thu Nov 21, 2013 at 08:08:13 PM PST

      [ Parent ]

  •  I used to walk more slowly than my husband but (3+ / 0-)

    now after a year and a half of Pilates I find myself outpacing him. I wonder if running would be more fun than it used to be?



    Is it true? Is it kind? Is it necessary? . . . and respect the dignity of every human being.

    by Wee Mama on Thu Nov 21, 2013 at 05:21:53 PM PST

    •  Message (1+ / 0-)
      Recommended by:
      Wee Mama

      Running is a time to clear your head and listen to nature, It can be "your" time. Maybe your husband will join you when he sees your running with or without him. Don"t make running a race,make it a journey. I run for a million reasons.
      I am telling you when I go to running events and see older women,I never try and guess her age. One lady looked forty to me ,and she was over sixty.
      Running is what you make it.
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Thu Nov 21, 2013 at 08:15:37 PM PST

      [ Parent ]

    •  message (1+ / 0-)
      Recommended by:
      Wee Mama

      YES! YES! YES!
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Fri Nov 22, 2013 at 09:50:26 AM PST

      [ Parent ]

  •  Run? I haven't exercised in 40 years. (0+ / 0-)

    blood pressure 128 / 72.

    close enough.

    •  message (0+ / 0-)

      Good for you.Ever feel an endorphin rush? Ever walk at dawn and listen to the orchestra playing? Nature plays beautiful music if you listen.I have run past a fawn eating breakfast ,and he never moved. He just watched me.

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Thu Nov 21, 2013 at 08:30:49 PM PST

      [ Parent ]

      •  I'm of the el Rushbo view that it (1+ / 0-)
        Recommended by:
        VClib

        doesn't make a damn bit of difference.  You either have the genes that get you to 85 and beyond or you don't.  I once had a few months off "between jobs."  I did the gym thing 3, 4 days a week for 3, 4 months.  Didn't lose an ounce and didn't feel a bit stronger or "healthier."  ok, I said, so much for that...  
        Got nothing against it.
        But, if it don't work what's the point?  Endorphin rush?  That's just not enough
        to get me out of the barcolounger.

        •  message (0+ / 0-)

          Well I am glad for you that you have never had stress in your life. A doctor who ran said "we never said running would make you live longer, we just feel better."I have had Parkinson"s for almost 2 years. I am told I am slowing down
          the progress of it"s destruction on my body.
          Mike

          Social activist, nutrition and exercise advice,long distance runner, Writer.

          by Vet63 on Fri Nov 22, 2013 at 07:28:08 AM PST

          [ Parent ]

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