Tips on how to start running?

WOW. You guys are awesome... I am overwhelmed at your responses - I will be sure to keep everything in mind and read over this a lot. I went on my first walk/run a few hours ago! I actually enjoyed it. I walked for 5 minutes, then I would run (actually jog) for 1 minute, and walk for 1.5 minutes and continued the 1min/1.5 min thing until I had done it for 20 minutes... all while pushing my kid in his stroller. I stretched before and after... I can see how this is VERY important! I will probably do this on Mon, Wed, and Fri - and that's it. I'm not looking to do triathalons, just for exercise and to tone my legs... God knows they need it. Who knows how long this will last (hee) - but since today was fun, I will be looking forward to Wednesday's 'workout'. I totally want to get an iPod.

Ipod's are great company! I got the nike+ system for christmas! What a great motivator. I have been an off and on runner a majority of my college/adult life. I guess I am what you would consider a runner now, looking to get back into the pool. :wave: (and I am new here.) Great stuff said by everyone. I think the only thing I would add (which has already been said already) is don't overdo it. Your body does not tell you right away its hurting. Sometimes you don't know you are on overkill until you have shin splints or something worse. Running is pretty high impact, its not like swimming in that respect. I just recently got a jogging stroller to run with! Its great! I take the little one with me and she usually makes it about 2 miles before getting bored. :laugh2: Running is fun! I hope you enjoy it!!!

Finally something I know a little bit about! Shoes - I found a running store that did free video analysis of me running on a treadmill barefoot, and then had me try shoes until we found some that corrected my ankle issues (one pronates, one supinates). iPod - A lot of people listen to tunes while they run, but consider your and your child's safety. Not everyone/everything on the road or on trails has your best interest at heart. This isn't the swimming pool. You want to make sure that you are focused on the environment and your exercise. If you are on a treadmill, then go ahead and listen to tunes, but on the road be very careful. Training - I've had the shin splints and stress fractures to prove that too fast of an increase can lead to problems. 10% is a good number for higher mileage, but like swimming you can probably increase more than 10% for a little while. Here's a plan from Hal Higdeon that I've heard is good. www.halhigdon.com/.../plan.htm As for whether running is good for swimming, I think it is good for my swimming but respect that everyone is entitled to their own opinion even if it might be wrong. :p

Lots of good advice already, and I tend to agree to be careful about iPods on roads/trails... differences of opinion on this will fill pages, but I tend to feel safer w/out the headphones etc. However, I think on the 'mill you're pretty much okay using one. Here's a site that a lot of people use to start off--Coolrunning's "couch to 5k" program (not that you need to feel obligated to run a 5k at the end, but it's an option). You may find that you can progress faster than it says, since you're starting out more fit than someone who has just started from scratch. But even so, what the others said.. better to err a little on the side of gradual, at least at first. My start as a runner was kind of trial and error, although I found helpful a book by Bob Glover's "The Runner's Handbook." This also uses walking/running and gradually transitions to running.

Used to run 3 x a week - but started swimming when I was having knee troubles. I still run a little, but mainly on treadmills 1 - I'd re-emphasize what others have said - that stretching is critical - especially after the run. The need to stretch increases with age. 2 - As important as good shoes is a good shoe store. Go to a store that specializes in running shoes, where the sales rep asks you a lot of questions about how far you run, etc. When you go in, take a pair of old sneakers with you. The rep should look at them to determine the quirks in your stride. He/she should bring you several pairs to try on and let you run around the store, maybe even a few feet down the street, in the pairs you like. You'll have to decide support vs. light weight (I prefer the support because I have high arches. Once I got Nike Pegasus (or something like that) because they were light as a feather - but they broke down fast and ended up causing a lot of problems. Finally, get a pair of inserts to replace the inserts in the shoes you buy. The shoe companies skimp on the inserts, so they wear out faster than the rest of the shoe. Serious runners (more than 15-20 miles a week) only wear their running shoes when they are running. I never followed that rule, but a lot of people swear by it. You'll pay more for the shoes this way, but it'll be worth it.

I would say slow is key! If you are in great shape from swimming you can really trash your knees in a hurry if you aren't careful. You need to build up all those stability muscles so don't over do it. A few years ago I started running after riding all winter, I was in better cardio shape than my knees could take. I ended up limping through biking season with constant knee problems.

Running is probably one of the hardest activities to start next to swimming... my team swims 3 times a week and that's it... BUT, I'd like to start running - and was wondering on if you guys have any tips. I've googled it a bit and a lot of people say to start slow - walk a majority of the time and run in little spurts and build up from there. Anyways, fellow swimmers - any other advice to give? Get a floaty belt and do some running in the pool...the fast lap lane is a good place for this... ;) I'd say think about any injuries you've have before you start. If you suffer backaches etc. Get good shoes.

There is a lot of evidence that running barefoot is good. I used to do it on the infield of the HS track after a speed session. My legs always felt great after! Watch out though! My son was running barefoot last summer, stepped on glass and cut his toes open right before cross country season started. Do try to run on dirt some. One other thought. Do you have loose ankles like a lot of swimmers? This will effect your running. Loose ankles are no good for running. I found out the hard way. There are shoes designed for those needing more ankle support. Overpronating is hard on the ankles too. So be a bit wary if this is an issue.

Watch out though! My son was running barefoot last summer, stepped on glass and cut his toes open right before cross country season started. Do try to run on dirt some. One other thought. Do you have loose ankles like a lot of swimmers? This will effect your running. Loose ankles are no good for running. I found out the hard way. There are shoes designed for those needing more ankle support. Overpronating is hard on the ankles too. So be a bit wary if this is an issue. Fort is correct: barefoot running can be hazardous which is why I choose a HS track. Its usually very well maintained. I've run on golf courses too but they will sometime object and no iPod so you can hear "four!". I do have tights ankle from running which causes a poor freestyle kick and calf cramps, but I am working on that. Be careful, you may end up in a Triathlon soon! I did a relay with a real swimmer (she is now a swimmer for Rice University) man was it fun to be upfront!!

i run. about 20 miles a week. best advice i can think of..... listen to your body. don't overdo it. relax. shoes: go to a real runner's store. shoes are extremely important. (i am one of those that believes in rotating my shoes and running shoes are for running only.) technique: if it hurts, you are doing something wrong. (other than muscular aches when first getting started.) check out chi running: danny dreyer has a website for it. it is all about injury free running. done correctly, there is no jarring, there are no injuries... though i am not a complete adherent to the technique taught, i have used a similar style for 30 years now. other than time off for a knee problem in the late 70's and a broken ankle in mid 80's i have not had to take time off for injuries. and again, listen to your body. (not an ipod... unless you are on a closed track.... people in cars are just toooooooooo dangerous... never trust a car) never trust a dog (when running... they seem to think it is some sort of game) oh, and, listen to your body. be, jim