[GUIDE]Runners Guide[GUIDE]

Hello, alot of you dislike my guides as you find it already known, or not detailed enough, well this guide I will post is about how to Run/Jog, correctly. Most people go jogging and end up putting more weight on or hurting themselves due to the food or the stretches the fail to do, or overdo. You can look up most fitness guides, alot of the information I provide is slightly more accurate then they actually mention, or which they fail to mention.

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Table of Contents
1. Selecting your Running Shoes
2. Preventing Muscle Cramps
3. Preventing Side Stitches
4. What to Eat Before Running
5. Recovery Runs

Selecting your Running Shoes
One of the most important pieces of equipment to a runner is their shoes. Choosing the right running shoes is important for any distance runner. They support your body and keep it safe and healthy while you run. Even if you don’t run that much, you should invest in a good pair of running shoes. We all know that a shoe should feel comfortable, but there are other things you may not think of, so here are some different things you should look in a running shoe :

· Get enough support. A good pair of running shoes should feel snug all around your foot. This means that your whole foot is being supported.

· Don’t use worn out shoes. Shoes eventually lose their ability to absorb shock after about 400 miles. Keep track of your mileage and replace your shoes accordingly. You may need to replace them more often depending on your running style.

Selecting a shoe, shouldn't be an problem during running, most people didn't even know they had to replace their shoes, and most people don't. Myself, am 13, and I have 6 different pairs of running shoes, and I usually re-stock myself, every 2-4 Months, as a precaution.

Preventing Muscle Cramps

While cramping is annoying to many runners, it can be severe enough to stop some people in their tracks. The best way to prevent a cramp is to stop it from happening in the first place. Here are a few tips to prevent getting painful cramps.

Drink lots of water. If I could give any beginning runner one tip, this one would be it. All the sweat you produce when you run is water leaving your body. Bring water on your runs, and make sure to drink BEFORE and after an run, never run with it unless you KNOW you're going to need it! *I mention in the end the runners gear + hydration importance).

To help yourself practice deep breathing, the correct method is IN through the mouth, out through the nose. Most people think it's the other way around, well, you breath in through your mouth so you can get as much oxygen into your lungs as possible, whileas pushing it out, is not so important.

Preventing Side Stitches

Most people find a pain, right above their liver while running, and they think they've damaged their body. Well, they haven't. Simply put your hand above your liver, and rub it up and down, slightly below your ribcage. This will stop the pain, if not, slow down to a jog, and then to a fast or slow walk. Below, I've listed ways to prevent this from ever happening.

1. Stretching is extremely important, 5 minutes before and after a run, otherwise you'll damage your legs/core.
2. Make sure you always drink water, before and after a race/run. It's the most important part of the run!
3. Always practice "warming up", by jogging in place, or even stretching.
4. In a little, I'll mention the "recovery run", which you should ALWAYS do after a run, it is the most important part of the run.

What to Eat Before Running

A question that comes up often is what to eat before running a race. It’s important to eat the right foods at the correct time before you run. Most races are in the morning so you need to make sure you get the right nutrients in your body. After sleeping for eight hours your glycogen stores and blood sugar levels are low. If you go into a race without eating properly, your performance will be hampered. So, on the day of the race you need to top off the glycogen stores and bring your sugar levels up.

I normally eat about three hours before a race. This gives the body plenty of time to digest the food and to bring up those levels of glycogen and sugar. You want to choose slow-release foods that contain carbohydrates and a little bit of protein. Such as toast, cereal with low-fat milk, and fruit. Eat enough to take that hunger edge away, and don’t overdue it. Make sure you take in 300 to 500 calories for your prerace meal. If your body can’t handle solid foods try a sport drink or sports meal replacement meal. Stick with foods that you’re familiar with and never experiment with new foods the day of the race. Once you find what works best for you stick with it. Remember that you prepared for weeks for a race why not go the extra mile and eat right.

The Infamous, Recovery Run

Recovery runs are the most important part of your training regimen. The body needs a break from the intense training a distance runner puts it through. The hard workouts provide the stimulus to help you improve. The recovery runs are when you will see those training benefits. Running fast everyday will lead to overtraining, and may cause unwanted injuries. By balancing the volume and intensity of your training you will see your fitness improve.

Recovery run pace will vary from person to person and the event you are training for. The pace of the run is the most important variable that you must control. Many athletes believe they need to run fast everyday. My philosophy is, the slower the better. I have always run slowly on my easy days. You should feel as though you can carry on a conversation with another person and not be laboring at all. If you have a heart monitor try to keep your heart rate between 135 to 150 bpm. Most of my recovery runs I do alone. I recommend you do this so you are not competing with another athlete. If you follow these tips you will see improvement with your race times and feel ready for your next workout.

Extra : The Walk-Off

Most runners are tired out after running, which is natural, I try to push myself to the limit and add a mile every week, or if I really tried one week, I'll give myself a mile off the next, as a reward. However, after running, if you're tired, do NOT just stop, jog for about 3-5 Minutes, then slow it down to a walk. This is an ESSENTIAL apart from the recovery run!

FAQ's
Question - What if I can't afford running shoes every time they should be replaced?
Answer - Well, mostly if I were you, I'd probably take eithier fast walks or slow jogs, every-other day, stopping your running all together would just throw you off-track!

Question - What if I forget to run for a week?
Answer - Then do as I do, add a mile the next week, or even a quater of a mile, so long as you yourself can admit you're progressing, and always remember, pushing yourself is a good thing, just don't be abusive to your body!

Question - What if I push myself too hard?
Answer - As I said, do not just "stop", that is extremely harmful, and will damage your body. If you have to, and really have to, slow down to a jog, and then walk, as slow as you have to, just DO NOT sit down/lay down!

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Running, is not the ONLY way to be fit, it's just a way I prefer. It doesn't give you muscles, anywhere besides your legs. Running is a serious work-out method, and altough it's slightly easier than picking up weights, keeping your body hydrated, is a EXTREMELY important part of running, so DO not forget to drink water after a run!

Runners should always wear shorts/sweatpants while running, a white beater/t-shirt/sleeveless shirt, RUNNING shoes, never wear jewlery or hats or even glasses while running, it'll just slow you down everytime you go to fix it, and NEVER run with a water bottle in your hand, it defeats the purpose of pushing yourself, as I said, if you have to, slow yourself to a slow jog, and then to eithier a fast or slow walk.

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Thank you, this is the completion of my 6th guide. Hopefully more detailed and less known upon the sythe community.

 

If this guide wasn't ripped, it is brilliant.
9/10.
Some things you could do are add pictures on the shoe section, on what to look for, and a minor spelling mistake I spotted was where you put Pre causion instead of pre caution.

Great Job!

 

I'm almost positive this guide is ripped. I'm searching through google right now.

 

As I said, you can look through ANY fitness website, they have alot of information like I listed, but they also leave out ALOT of stuff, so I'd have to say my guide suceeds over fitness websites. Alot of my information is better then you can find on any website.

*I used the "Runner Shoes" section, by a pamplet I was given in school before It ended due to a marathon going on in my town, So I give the credits to my school for that *

 

I think it is too, Failed

 

Dude, guides are supposed to be entirely of your own knowledge. I would say this guide is incredible but it needs pics... Idk if your pamphlet coutns as ripping but still. I'm gonna help out Heaven over there and do a Google search myself. It seems fishy... you had terrible guides and were very inconsistent with them... until this one which is absolutely fucking incredible. Fess up now?

 

Ok, how do you guys keep saying my guide is ripped? Listen to me..

ALL THE INFORMATION IN THIS GUIDE - YOU CAN USUALLY FIND ON A FITNESS WEBSITE, GOOGLE SEARCH "RUNNING" OR "FITNESS" , THEY'LL TELL YOU ALOT ABOUT RUNNING INFORMATION, - HOWEVER... MY GUIDE ISN'T PLAGIRIZED + MY GUIDE IS CUSTOM AND THE INFORMATION IS RESOURCABLE THROUGH MYSELF. I DIDN'T PLAGIRIZE ANYTHING.

Thank you..

 

It's not about entirely plagorising something, it's about using any sources at all. Besides your brain. And I honestly dont think you could write a guide like this in the same day as you wrote a fucking horrible guide. 500% improvement in 1 day? You barely have any experience writing guides, let alone on the site. You could get banned for this. :]

 

Ok, my first 5 guides sucked, oh well, I improved, I really want to be an User Education team member. I love that title, and as well as being allowed to formally post in the User Education Team section? I love writing guides, you guys told me to step up my game, so I did. I figured I'd make 5 guides and see how well they are ranked upon you guys, you guys turned them down and told them they're crap, so instead of getting mad, I manned up, took the critizim, and made two new guides, better if I say so myself.

Thank you very much,
Intellect Reject
(Notice my name, I'm being sarcastic)

 

Yeah, but the improvement is kinda of creepy. It seems ripped. I may have wrongly accused you, innocent until proven guilty and all, you know? My bad. But still, I'm suspicious of this guide, and I'll look into it to see if it's ripped. Let me consult Heaven.

 

Consult him all you want, My guide is made by myself. I've been running for 3 and an half years, so I always try to improve, I always search up running methods, and running help on google, and through time, I remember that method. My running guide is satisfactory, so instead of saying "innocent until proven guilty", test the guide, see if it works. It'll help you have the ability to run a marathon when 21. (Olympics baby!)

 

Ripped. Reporting.

 

How do you keep saying ripped , I created it myself. It's kind of sad how you say ripped.

Ok, last time I'm going to say it.

Google search "Running" or "Running Help" Or "Running Fitness", I guarentee guides SIMILAR to mine will pop up, but not the same. I didn't plagirize or rip, all my guides i've remembered through 3 years of studying running method, because I've broken by ankle from not running effectively, I've hurt myself from not stretching, and the list goes on...

My guide is officent + non-bannable.

 

We have solid proof you've ripped this guide. Well, most of it. That is just as bad. Get owned kid. Infraction Ftw? :]

http://www.therunnersguide.com/blog/...while-running/
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
R I P P E D find out what it means to Sythe! Prepare to get yourself banned, kid.

 

Go here (http://www.therunnersguide.com/blog/side-stitch-while-running/) and explain why it is the exact same as your guide.


Noob.

Your being banned.

 

That's how to prevent stitches. :\ Good-try though, like I said

"SOMEWHAT ALIKE- JUST NOT ALIKE."

 

"If you receive a stitch while you are running, stop immediately and place your hand on the right side of the stomach and push up and move the liver slightly. Make sure you breathe in and out evenly while you are pushing up. Do this until the pain is gone and you feel comfortable to run.
Here are a few tips to help you prevent side stitches."

From your guide.

"If you receive a stitch while you are running, stop immediately and place your hand on the right side of the stomach and push up and move the liver slightly. Make sure you breathe in and out evenly while you are pushing up. Do this until the pain is gone and you feel comfortable to run.
Here are a few tips to help you prevent side stitches."

From that site. No argument. Stop trying. Your being banned for being an idoit. Never do this again.

 

Seriously kid, get owned. you got caught, It's over.


Btw SuF, Heaven says you're a bad ass.

 

lawl. Your football guide was ripped and so is this one. S to the u to the F pwned you.

 

No, not really. My football guide, I based off of "NFL.com" , not whatever he thinks it was, my football guide, was BASED, I didn't leech it. So I removed it because he thinks it's "ripped.", NO..

This guide isn't ripped whatsoever, and i'm standing by that.