Running Tips Latest Topicshttps://forums.zenlabsfitness.com/forum/5-running-tips/Running Tips Latest TopicsenBeginner runner tips?https://forums.zenlabsfitness.com/topic/6707-beginner-runner-tips/

Hey all,

This is my first time running as a sport. To cut straight to the chase, I gained a lot of weight in the past year (I've always been 165-175 range prior) and made a lifestyle change to get back on track in my health during the first week of May. I'm 18, 5'9, and started at 214 pounds, as of today I'm officially 195 and man do I love running as much as I can now, I do have a background of doing MMA, soccer, and tennis my whole life so I do l https://19216811.cam/ ove cardio in general. I know the basics such as mid foot strike, tip toe strike for speed, don't heel strike and be careful with injuries (to not push it) and I've been very strict on following those basics. What kind of, perhaps advanced, tips can some of you guys give me? When I first began on May 11th 2018, I was doing a 12 minute 0.75 mile before I was gassing out. As of tod https://1921681001.id/ ay, I can do 2 miles non stop with a 10 minute pace and my fastest mile so far has been 9:30. What else can I do to increase my performance? I am flat footed and cramp up in the back, lower part of my leg every now and then so I am considering getting Asics for comfort reasons. I eventually want to build up to run a 5k, 10k etc..but how fast should I be expecting progress, and what kind of mileage per week should I be doing for someone with my description (I'm still very much overweight)? Where I live its 90 degrees year round till about 8pm and run during this weather specifically so if I ever run at night, hopefully it'll be a breeze. With that out of the way, send any of your guys tips!

]]>6707Tue, 30 Mar 2021 09:32:58 +0000Can't run 20 minuteshttps://forums.zenlabsfitness.com/topic/383-cant-run-20-minutes/Week 5 day 3 , can't run 20 minutes

I am using c25k my progress is ok as per all instructions but when I reach week 5 day 3 I tried my best to run 20 minutes with no break but I could not now should I continue with week 6 day 1 or I repeat week 5 day 3 till I able to run 20 minutes

]]>383Tue, 23 Sep 2014 16:21:33 +0000Heart ratehttps://forums.zenlabsfitness.com/topic/7793-heart-rate/ I haven’t exercised in a few years. Just got back into the gym daily and new to running. Only about 2 weeks in the C25K, my heart rate is at 165 while jogging. I’m 29 years old. Will this over time lower itself? 

]]>7793Tue, 22 Mar 2022 14:17:34 +00003.2 mph considered a light jog?https://forums.zenlabsfitness.com/topic/7783-32-mph-considered-a-light-jog/ So I just started my C25K journey. I’m 29 225lbs. I haven’t been active in years. Recently started going to the gym again as well and all this to hopefully prepare myself for police academy out next may. I have a year to train. I can run much at all. I get out of breath quickly or my calves burn. But I’m going onto week 1 day 3 tomorrow. My question is should I be running harder? I’m only at a 3.2mph pace.

]]>7783Wed, 16 Mar 2022 14:05:36 +0000Runner's Knee - Knee Pain - Tips and Carehttps://forums.zenlabsfitness.com/topic/9-runners-knee-knee-pain-tips-and-care/"Runner's knee" is a common complaint among runners. How did you overcome this obstacle?

]]>9Sat, 28 Jun 2014 00:16:37 +0000RUNNING TIPS FORM YouTubehttps://forums.zenlabsfitness.com/topic/7691-running-tips-form-youtube/ IMPROVE YOUR RUNING ABILITY

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]]>7690Sun, 13 Feb 2022 01:03:05 +0000Need Some Consultationhttps://forums.zenlabsfitness.com/topic/7274-need-some-consultation/ Got a workout Top and BJJ Bag!! Someone ever tried these?

]]>7274Tue, 05 Oct 2021 19:44:17 +0000New Running Tipshttps://forums.zenlabsfitness.com/topic/7132-new-running-tips/ Hey There,
Is there new or unique running tips that are unfamiliar to the majority?

]]>7132Tue, 31 Aug 2021 18:58:58 +0000What is the correct running technique?https://forums.zenlabsfitness.com/topic/6682-what-is-the-correct-running-technique/

Hi there.

I am new to running and I am currently on week 6 of C25K. I was wondering what is the correct technique for running? (For shoulders, hips, how to land on the ground etc....).

]]>6682Tue, 16 Mar 2021 13:29:45 +0000Ankle and Toe Swellinghttps://forums.zenlabsfitness.com/topic/5057-ankle-and-toe-swelling/ Just started the program this week. Day 1 was great, Day 2 a little more difficult- pretty sore. I noticed when I woke up the following morning that my ankles were a little swollen as well as my toes. Anyone else experience this? I am getting some new running shoes this weekend to see if that will help. (I suspect that may solve the issue)

]]>5057Fri, 09 Feb 2018 14:10:30 +0000running:best weight loss workouthttps://forums.zenlabsfitness.com/topic/4624-runningbest-weight-loss-workout/ How is running the best weight loss workout?

]]>4624Fri, 05 May 2017 11:15:43 +0000How To Avoid Shin Splints?https://forums.zenlabsfitness.com/topic/5482-how-to-avoid-shin-splints/ Let me ask you a very stupid question. ‘Are you afraid of running?’ Well, many people are because 30 to 70 percent of runners end up injured every year. And, shin splints are the cause of 35% of those injuries. Continue reading...

]]>5482Thu, 21 Nov 2019 06:04:02 +0000breathing techniqueshttps://forums.zenlabsfitness.com/topic/294-breathing-techniques/Hey everyone!

 

Don't forget to check out our blogs for great running tips, from breathing technique, stretching, shin splints and first race tips! Here is the article on breathing techniques to try:

http://www.zenlabsfitness.com/perfecting-your-breathing-technique-during-running/

 

Happy running and namaste! 

Zen Labs Fitness team

]]>294Tue, 09 Sep 2014 19:27:21 +0000Back Painhttps://forums.zenlabsfitness.com/topic/6005-back-pain/ I’ve noticed that when I am running my back/neck often starts to hurt. Is this just being generally out of shape and typical when first starting or is there something I can be doing to help this? (I.e running posture, breathing, etc).

 

thank you! 
 

]]>6005Sat, 25 Jul 2020 20:28:50 +0000Absolute beginner to 10K: Lessons learned and tips to sharehttps://forums.zenlabsfitness.com/topic/5267-absolute-beginner-to-10k-lessons-learned-and-tips-to-share/ Hi everyone!

I'd like to post my experience on being an absolute beginner to running and getting to the 10k mark.  I found it very difficult in the beginning, and wanted to share some things I've learned and some tips that will hopefully help others.  I started off doing the Zenlabs C25K and moved straight up to their 10K app.  My fitness level was average, and all my running was done on a treadmill.  It took 12 weeks and I'm 47 yrs. old.

When I first started out it was hard.  I mean, OMG I really wanted to get each running session over with.  I hated it, complained to myself all the time, and didn't enjoy anything about the whole process!  It was a tough trudge and I wanted an excuse all the time to get out of it.  I had NO concept how anyone could even remotely enjoy it, never mind really look forward to it every day.  Well... I actually went from feeling this miserable and negative to really enjoying running and actually experiencing that "runners high" that I'd read about.  I'd like to share my experience for those who are at the beginning and feeling as disillusioned and dejected about running as I did.

TIP 1
When you first start out, it's gonna be hard.  There's no way around that, BUT it's pretty short lived.  If you follow a structured program like the C25K, you progress at a nice rate.  I ran every other day.  12 weeks later, I'm in a very happy place.

TIP 2
Music.  There is no way in hell I could have got to the 10K mark without a GREAT playlist of music that has a fantastic beat.  This was an absolute must for me.  I learned to quickly get rid of songs with beats that didn't work, and add more songs that I loved and that had beats that really kept me going.

TIP 3
The beginning of a run is always tough.  I assumed the more I progressed that this would go away, but it doesn't.  Even at 10K, that first 4-6 mins is like getting over a hill - it REALLY sucks!  I assumed it's just my body suddenly adapting to going from a stationary state to a running state, but whatever it is, the beginning of a run is like a challenging hump to get over.  That leads me to the next tip.

TIP 4
When you get into a schedule and get better at it, you really want to get over the misery of the "run start-up."  I did a lot of research into this and went to a local running store.  The consensus is that the beginning of a run is always tough.  Always the optimist, I was determined to try and make it easier, so I started researching supplements.  Now... I'm a really healthy person.  I eat 100% organic, vegetarian, no processed food at all, and only pasture-raised dairy, so the thought of supplements wasn't top of my list.  But I did learn that caffeine can really help with that tough part at the beginning of a run.  I don't drink coffee at all, and the fact my office co-workers are addicted to their caffeine fix make me have zero interest in coffee!  BUT, I wanted to make my run easier so I tested out 200mg caffeine (in supplement form) 30 mins before a run.  Damn, it really helped...!  I hate to admit it, but now that tough beginning to a run is so much better.  I'm really hoping that as time passes by I can phase out the caffeine, but right now, I'm sticking with it :-)

TIP 5
Always spend a couple of mins stretching before you get started.  I do 3 simple stretches.  1) rag doll, bending at the waist for 30 secs to give my hamstrings a good stretch, 2) quad stretch, bending at the knee and holding my ankle behind me against my butt to stretch my quad for 30 secs, and 3) holding knee into my chest to stretch my glute for 30 secs.  If I DON'T stretch, I notice the first few mins are tougher and more challenging to me.

TIP 5
KNOW it's going to get easier.  For me, that didn't happen until 10K.  It just didn't, and that was 12 weeks.  That's not to say it was all tough, but I never felt that "oh, this is a breeze!" feel at all.  When I reached 10K and stuck to that 3-4 times a week, I started feeling good about it.  My music list was full of energy and awesome beats, my body had adapted, and I really started to enjoy it.  The first few mins is still tough, but the caffeine helps, so that's ok! 

TIP 6
This may not apply to everyone, but I found using a treadmill to be a life saver.  I did the "interval" setting where you could set two speeds, one walk and one run, and it made it so much easier for me as I toggled between the speeds.  I also like to have the company of people around me in a gym.  I tried several times running outside and failed - I'm not sure why, but I couldn't get in to it.  Being at a gym somehow gave me more accountability and put me in the right mental state.  I really needed all the help I could get, and I needed the treadmill.

My summary is that I went from absolutely HATING running in the beginning to suddenly looking forward to doing a 1/2 marathon.  I mean, to me that's shocking that I went from one extreme to another, but I did!  Hopefully these tips can help others because they are what I found was the most helpful for me :-)

]]>5267Thu, 07 Feb 2019 02:57:44 +0000Proper running technique!https://forums.zenlabsfitness.com/topic/826-proper-running-technique/Check out the article on our blog with great tips from an expert on proper body form when running. These tips will help reduce the risk of injury, as well as help you get the most out of your workout!

 

http://www.zenlabsfitness.com/learning-proper-running-technique/

 

Comment here in this post if you have tried these techniques, and what has worked best for you. 

]]>826Wed, 03 Dec 2014 19:36:14 +0000Tips/techniques for breathinghttps://forums.zenlabsfitness.com/topic/6034-tipstechniques-for-breathing/

On two thirds of my runs, I don't even think about breathing. It comes naturally and I'm golden. On the other third, it's a different story. Sometimes I start consciously thinking about my breathing pattern and then I can't find a good rhythm again for the rest of the run. I think my heart rate suffers because of this. Sometimes just runny nose throws me off.

I wanted to hear what tips y'all had for breathing while running. What rhythm do y'all use to synchronize with your stride, if you even do that? Nose breather or mouth breather or combination? I'm all ears.

]]>6034Sat, 01 Aug 2020 06:12:21 +0000Can't seem to get past week 5 day 1https://forums.zenlabsfitness.com/topic/3743-cant-seem-to-get-past-week-5-day-1/Hi,all. So I'm really struggling with week 5. Ive been doing all the weeks over twice to get my body used to running and it's helped, but I can't seem to run past the first initial 5 minutes. Week 5 day 1 is good, but day 2 and 3 is hard. I really want to run a 5k, but this is starting to make me discouraged. I know that this app is suppose to get me to run a 5k without stopping, but is that ideal for most people? And if so what can I do to overcome this?

]]>3743Fri, 06 May 2016 03:44:00 +0000Rest dayshttps://forums.zenlabsfitness.com/topic/5664-rest-days/ Hi! For the sake of not trying to sound annoying, I’ll preface by saying I’m only on week 3 so the workouts haven’t gotten too hard yet. However, I was wondering how you all take your rest days and deal with the urge to go run and “beat” each challenge. Gotta admit, I did week 2 each day back to back. I know it would be healthiest and smartest to do a run every other day, but it’s a struggle!! I just wanna see improvement fast, but I know patience is key. Any tips for what to do on a rest day and still feel productive?

]]>5664Fri, 15 May 2020 18:45:58 +0000Printable Program?https://forums.zenlabsfitness.com/topic/5596-printable-program/ Is there a printable version of the plan? 
I’d like to be able to mark off the days vs clicking through the app. Thanks! 

]]>5596Sun, 26 Apr 2020 04:10:56 +0000Couch-to-30minuteshttps://forums.zenlabsfitness.com/topic/5732-couch-to-30minutes/ I realized yesterday that this app does not prepare you to run 5k/3miles; it prepares you to run for 30 minutes, and it assumes a 10-minute-mile pace. That is a pace too fast for most beginners. I don't really have a question, just wanted to express my annoyance. At my current (very slow) pace, it will take me 45 minutes to run 3 miles, but the app abandons me at 30 minutes.

]]>5732Fri, 26 Jun 2020 11:42:12 +0000Run time versus distancehttps://forums.zenlabsfitness.com/topic/5696-run-time-versus-distance/ Hey y’all!

I am on week 7 of C25K. I’m running the 25 minutes, but instead of getting 2.25 miles, I’m only getting about 1.75. Should I keep repeating the 25 minutes until I get to the correct distance, or should I just increase my time as the app says? 

]]>5696Tue, 02 Jun 2020 17:38:53 +0000Next day coughing.https://forums.zenlabsfitness.com/topic/5220-next-day-coughing/ Hi, for everyday I run and really push myself, for the next two days a have a cough with strained voice. I was hoping that it would get better as I adjusted to running but it is still the same after a month. Any tips on avoiding this would be very appreciated. Thanks!

]]>5220Tue, 04 Dec 2018 13:54:53 +0000Running outside-painful-any advice?https://forums.zenlabsfitness.com/topic/5610-running-outside-painful-any-advice/ Hi

I want to restart the program and did well on the treadmill, but now gyms are closed. I tried running today but my feet and shins hurt so bad, even after stretching. Any advice? 

Also, what device do you use to track yourself?you can't run looking at the phone for time. 

Thank you 

]]>5610Sat, 02 May 2020 22:44:28 +0000