This is a weekly post for the runners and future runners of LoseIt. All levels of runners are welcome -- from someone who just ran their first mile/km, to someone who has been running for years. Just started C25K? Preparing for a half-marathon? Running for health/exercise only? Come on in and share!
This post is largely for checking in on your progress, posting a race report, asking questions, complaints about running/not running, and weight loss while running.
In addition, each week I ramble on about some topic to get through the automod filter. This week...
Running Myths/Misinformation
There's a lot of common runlogic that is just wrong out there. We see this with weight loss, there's a lot of bad advice, misinformation, ego/elitism and just outright lies out there.
Same goes for running.
Running is fast, jogging and possibly walking is slow
A lot of folks think there is some speed at which you are running vs. jogging. Heck, some people think below a certain speed, say 12 min/mile, 7 min/km you are just walking fast. Or anything slower than 10 min/km is jogging, not running.
All bullshit.
There is no speed at which you go from walking to running, or jogging ends and running begins. Running is a type of human motion. Like walking, skipping, etc. You are running when you are in a running gait/form.
Jogging is not running
Jogging is easy running, presumably one that isn't taxing cardio-wise. There's lots of misinformed scales of speed out there that put this speed as running and that speed as jogging. Like they are different and like jogging is easy.
But it is all, every step, every minute, running. And, it isn't fucking easy.
Easier, sure. Easy -- no way.
Personally I call jogging my easiest possible pace in a running gait/form. But given my average workout is 60 minutes, this isn't a walk in the park. A 60 minute slow and easy run 2+ times a week keeps my cardio up for a 10K.
There is no reason to run if you aren't fast/competitive
This was certainly a rationalization I used to never run for the first 47 years of my life. But it's BS. It's like saying you shouldn't do any other athletic pursuit unless you are capable getting to a podium spot somewhere.
There's benefits to running that have nothing to do with being fast/ competitive. Running at any speed, for any distance is rewarding on many levels. Most people don't run ever after leaving school. This is crabs in a bucket thinking.
Running requires expensive gear
Running is best in comfortable shoes and clothes. But I started running in my regular sneakers/trainers, sweats, and a t-shirt.
I still dress very cheaply for running. I own zero shirts over US$20, vast majority are $8-10. Shorts are mostly cheap, too - also $8-10 average. I own one expensive pair of Nike running shorts -$45. They are very are great, but very unnecessary.
You need expensive sneakers/trainers to start running
Good running shoes are a nice to have for the beginning runner -- not a must. But most folks can start running in any comfortable sneakers/trainers.
Once you get a regular running habit going, then absolutely good running shoes are necessary. I pay on average US$100 for mine. Some are bought in a real running store, and I pay $120-150. But usually that model drops out of stores and gets replaced. But I stick with it as long as I can. The same shoe in 6-12 months is often only available online, and is cheaper, $70-80.
You should run with a 180 step per minute or higher cadence
This is very common advice. Step faster because it is better for your form and makes you faster.
Not necessary. It's a nice to have, not a must have. If you can run without discomfort at 150-170 spm -- you are fine.
Personally my cadence is around 160 spm naturally. A very common cadence. Should I step faster? I do actually. When I run faster, my cadence works up to 170+ spm. But I just don't go that fast. I am slow AF.
Your form needs to be forefoot striking
There lots of form advice you can get and possibly act upon. Likely you can improve your form. You can change your foot strike position. You could do a lot of things.
But you can happily run the rest of your life without any conscious form changes. If your foot hits the ground directly beneath you, if you have no discomfort running 30 minutes with your current form, you are fine. You will actually develop better form and more fluid motion with more running.
Your expensive thick cushioned shoes are the cause of all your pain, run minimal or barefoot
This is one of those half-good types of advice. The problem is, it's full of caveats and half-bad stuff.
If you are an experienced runner, and you find you just keep getting pain/injuries... then go for it. Try a transition to minimal shoes or running barefoot. I've run a 10K besides a barefoot runner. People do it. Not many, but some do.
Here's the likely truth -- most of your injuries and pain are not caused by your shoes but are the result of three things -- training too fast/too much, muscle imbalances/weakness, and being too sedentary when not running.
Weekly check-in
How did you week go? Finish a week of C25K? Training for a race? Hit a new distance PR? Run for the first time? Share with us!
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