Discussion: Running for non-Runners

I know I'm probably the only non-runner on AP, but does anyone have any advice on best cool down stretches/routines to not end up w/ sore thighs after a 2 mile jog? sad, i know...
or do i just have to run till i'm used to it again? I ran regularly last summer.
but, i am an avid stretcher (it comes w/ dancing), so i will totally try anyones advice.

The soreness you are referring to is referred to as Delayed Onset of Muscle Soreness (DOMS). It is the result of deposits of minerals (primarily calcium) and other workout-generated junk that takes a while to get flushed out of the muscles. Stretching doesn't really help this much. Running on successive days does. Going for an easy jog when your muscles are sore is an excellent way to loosen them up.

Over a few weeks, this should go away as your body adjusts to the regular efforts. If you're still regularly sore after 10-15 runs in a 2-3 week period, you might want to see a doctor and find out if something structurally is wrong.

ebuckley has said it all. The burn in the thigh is your welcome to running. Try five or ten minutes of SLOW running to cool down after your jog.

generally when people are getting back in to running they make it hard for themselves by trying to run all the time. You should consider walking at least part of your warm-ups and cool-downs which should help to prevent some of that muscle soreness. A great idea if you wan to extend the length of your running sessions to boost your aerobic fitness is to do alternating walking/jogging depending on your fitness levels you could start off with 1 min walking, 2 min jogging for 30 minutes and then gradually build up either the total length of the session or the length of the jogging segments.

Good point! And even more so if you are running trails or in the terrain. No need to blast up and down hills when you're just getting used to it - use the time to read the map!

Thanks for all the info!

mnickel,

You are not the only non-runner here. My doctor has pretty much told me to NOT run. (My right knee hates me.)

That being said, I still intend on trying out orienteering. My boys are in scouts, and we're all going to try out orienteering here soon.

Cheers,
Mike

When I first started running, it really helped the soreness to alternate walking and running days. So I would jog one day and then do a walking workout the next day.

try walking for at least five minutes after running. After years of running I do this almost after every run and I think it helps. I also get a massage about once a week between the running, lifting, shooting and work my body needs it!

While not totally a non-runner I'd certainly consider myself a reluctant runner. I've never been a natural runner (must have crap lungs or something) and don't know how I managed to end up in a running sport.

Two days ago I went to log a running session (jogging really) and to my surprise didn't even have "running" as a session heading. Most of my other runs had all been events or just on the treadmill.

The only advantage I get is that I rarely suffer from training injuries or over use injuries that some of the others are plagued with, but on race days I really suffer watching everybody run past me.

While many consider my running a joke they do give me some respect when I am close to their time or even better it out in the bush. I thinks thats what I love about orienteering - it's not only physical ability that counts (although it's half of the equation).

I've started to start running more regularly. Usually on an elliptical because I have a tendency to kill different joints. Like, my ankle. and then my knee. and then I skinned the knee I pulled. Which one of my friends kindly told me was a two-year old thing to do. also ellipticals are convenient. My goal is to run outside at least once a week and two to 3 times on an elliptical. I go to lots of fitness classes and such other days.
Sorry for blabbing.
My running advice:
-run w/ someone, your ability to keep going and to go "fast" will probably surprise you, plus its good for motivation
-set little goals, like running fast to a tree or keeping your speed up for a minute on the elliptical or doing a certain number of minutes backwards
-STRETCH!
-I totally agree w/ what ppl say about walking. On the elliptical, I walk for a minute and then walk back to my dorm and stretch. Outside, I stop somewhere 5ish minutes from my dorm and walk back.
-make sure your shoe laces aren't too long. mine are. they are a hazard.

Sorry for blabbing...

My doctor has limited me to running once a year. I'm in the military so I have to run for my physical fitness test. The only alternative was a hokey bicycle/heart rate test, but none of my doctors since my knee problem (four) has trusted the "bike test". They've all written me up a waiver stating "Member can run for annual PT test only."

With that, however, comes problems. I mostly swim for my cardio (about 7-8 miles a week). For this last PT test I had only swum for the year prior, and I killed myself on the run. I ran a pathetic 14:00 for a 1.5 miles. My knee felt fine, but my legs felt like I had walked up the stairs of the Empire State building.

So I started on the elliptical. I have friends with similar knee problems who use the elliptical thru the year then run an okay 10:00 to 12:00 for the 1.5 miles. Next PT test we'll see how my elliptical plan goes!

I hope it does! Knee problems are horribly obnoxious. I've had a couple, but luckily, short lasting. or not very painful.

mjtyson: how can they expect you to run 1.5 miles for your test if you can't run the rest of the year? Isn't that begging for trouble? I've never seen anyone with a waiver that said that, probably because most people seem to understand that If you can't train for it specifically, you shouldn't be tested on it. If you're AF there's also a walk test; and doesn't Navy have an elliptical/calories burned test? Seems like either of those is a more sensible option...