Elements of Health · Run

5,522 people have taken on rules to modify this element of their health.

Questions and tips about this rule…

These questions and tips are made from the Game Wall.

:)

Rachel9880 has a question about the Run rule.

Heart.full.16 10 · 125 pts

Hello,

I have fitbit connected to my account but it’s not updating my run X miles per week rule. The integration worked when I was counting steps but not miles?

Thanks

almost 5 years ago

:)

Hotmama has a question about the Run rule.

Heart.full.16 12 · 1,830 pts

I’ve just started to run with a beginners running plan and my overweight body is going into shock a little.

The first day felt good but I developed a sore knee which ebbed away after a couple of days without meds.

Four days later and completed the same routine and it started playing up again but has settled down in less than 24hrs without meds.

I plan to run every 2nd or 3rd day with other exercise wedged in between.

I know that shoes play a part in it. I can’t afford new ones yet and don’t want to allow that to be a reason to stop.

How can you tell if an exercise type is no good or your body it just adjusting to what we’re asking of it and to keep persevering?

Anyone know?

:) sleepy koala
over 5 years ago

Hey Hotmama, I can only speak from personal experience but I have to be really careful not to do too much when in comes to running. It is hard to just go for 30 seconds and then come back to a walk when I’m not even out of breath really – but the next day I’m happy that I did because otherwise my tights kill me and I can’t go running again the day after because I still hurt. But if you are following a running plan you probably do this already.

Concerning your knees: When I first started running my knees gave me some grieve as well and I found this exercise to strength the muscles and ligaments around the knee and improve balance and felixibility:
https://www.youtube.com/watch?v=-K_CiRml-vQ
It is called the “Lunge Matrix” and I do it every day and especially as a warm up for my run. Start slowly! First I could only do one or two lunges in each direction and would really feel it the next day, now, some months later I added a wobble cushion to spice it up and the exercise takes is still challenging. But my knees feel so much stronger and don’t feel strange or wobbly after a run any more.

Hope that is of any help!

:) Sarah
over 5 years ago

I’ve injured myself most times I started running at higher weights. I’ve had success with Couch 2 5 K but only really when my weight’s been below 200lbs – above that I think it’s just too jarring for my joints.

The treadmill is much better for joints than outdoors, if that helps. And the elliptical can give you a great workout with low impact.

(Not that you should look to me for exercise advice, mind you, I am actively avoiding exercise right now…)

:) mbelle47
over 5 years ago

Good on you! I think it’s about (not that I’ve tried for a while) starting off gently – I think the idea is to build up to maybe a month of (if possible) pain free warm up nice and slow running – before you can push yourself.

I suck at this – as I’m one of these “no pain, no gain/ all or nothing” personality types….

Knee advice sounds fantastic! Also, I think Sarah’s onto something in terms of – we have to be careful when our bodies are over a certain size.

Probably, in part why I haven’t pushed the running this time around. I’ll probably do more biking & swimming as my overall fitness and weight gets better! (thinking positive, lol)… at mo, am sticking to safe – dancing around, farm work and walking.

:) Hotmama
over 5 years ago

Thanks everyone for your help. Really wanna persevere.

Sarah, I think I am about 218lbs and considering swimming or waterwalking on alternate days.

Sleepykoala, I’ll give the warm-up a go. Pls tell me what a wobble cushion is??? Hmmm. Sounds intriguing.

Mbelle47, yep, I can suck at this too. In the past, too much, too fast with unrealistic expectations, they seem realistic at the time, resulting in giving up.

This year is the Year of the Follow Through;) and keen to challenge myself to stick with it.

My beginners sched starts with 3min warm-up, 6min walk, 1min run, 6min walk, 1min run 3min cool-down – 20mins total, 3 x for the first week, which is this weeks.
Minus knee niggles, it’s going well so far.

:) mbelle47
over 5 years ago

Sounds excellent!!!

:) sleepy koala
over 5 years ago

Hotmama: The wobble cushion I use looks like this http://www.bodymarkt.ch/3257-3261-thickbox/balancefit.jpg
It is basically an unstable surface to do exercises on – that way one needs to use many small stabilizing muscles in ankle, knee and back to not fall over while doing a lunge or a squat. I think it is fun to use it, it makes strenght training more playful.

over 5 years ago

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sperose has a question about the Run rule.

Heart.half.16 3 · 2,146 pts

One of my sisters and I have downloaded the Zombies Run 5k app to train for Run For Your Lives in October. Anyone have any advice for that program? Especially for two heavy girls? Thanks!

:) lauren ipsum (librarina)
over 6 years ago

I’m a fat girl who walks a lot but has asthma. I like to run outside but on my own I don’t pace myself well.

I have been using ZR since it came out, and recently got ZR5k too. I don’t like the training program as much as the other 5k app I was using, but the other one doesn’t have zombies, so.

I got as far as week 6 (a few times) in my other app, but I’m only on week 1 still in the ZR one. One thing I don’t love is that the last 10 min is “freeform run,” just “listen to your body” and run or walk or whatever. I prefer to be told exactly what to do and when. That may be just me.

I’m going to give it a few more weeks, but I might go back to using regular ZR simultaneously with my other (free) couch to 5k app.

So, advice, I guess, is just see how it works for you, and if it’s not working, there are other options. Let me know! I have recommendations! :)

:) MissenseMutation
over 6 years ago

Yeah, that free form run=me walking. I try to force myself to run one song, then walk one song. Make sure none of the songs are too long!

:) eflottman
over 6 years ago

I love the Zombies Run! app, it’s so much fun- especially if you run outside in October, when all the Halloween decorations are up.

I run 1/2 marathons but it took me a long time to get to this point and I always (even up until a few months ago) thought of myself as someone who just “wasn’t a runner”. If I could go back to the days when I could barely run a mile, I’d tell myself to build up slowly, walk if needed, and take a day off in between runs. And don’t be too hard on yourself if you fall off the wagon. If there’s a day when you are just absolutely sick of running, take a walk around the block and give yourself a high five! Every step counts! Also, the Couch to 5K program is genius!

Best of luck to you! Have fun!

over 6 years ago

:)

damourax has a tip for the Run rule.

Heart.full.16 12 · 4,853 pts

Hey Guys! I just wanna share the running program i’m using, it’s a 9 week program called “1st day to 5k”, and is based on audio tracks with techno music that tells you when to walk and when to run and change the bpms accordingly. It’s free! :)
I made it to week 3 but due to an injury I stopped for a few months and started again today. The first day of the week is kind of hard, but you feel more comfortable on the other ones.

This is the site: http://www.djsteveboy.com/1day25k.html

almost 7 years ago

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MiddleClassLady has a tip for the Run rule.

Heart.full.16 10 · 3,938 pts

I wanted to let all of my followers know that my involvement with the Team in Training program has been very helpful in motivating me to follow my Health Month rules. Please check out my site to see what TnT is all about, and you can even donate to support my fundraising! There are lots of donor incentives.

http://pages.teamintraining.org/ga/rnrsav12/runmmt#Incentives

Please feel free to share this link—it’s more helpful than you’d realize, sharing the link on your social media outlets. Even if—especially if—you can’t donate yourself, it’s a wonderful way to help for free with no effort whatsoever :-)

:) Quinnie
about 7 years ago

Will do, MMT. Thanks.

:) Pidgeroo
about 7 years ago

Doing all that running is hardly ‘no effort’! Thanks for ssharing

about 7 years ago

:)

hitraya has a tip for the Run rule.

Heart.empty.16 -4 · 2,533 pts

good trousers,tshirt,shoes and a programm to start – for expl. www.c25k.com

about 7 years ago

:)

aavilamo has a question about the Run rule.

Heart.full.16 11 · 739 pts

that number of minutes per day is recommended to run?

about 7 years ago

:)

Aidina has a tip for the Run rule.

Heart.empty.16 -22 · 3,735 pts

I want to say that one of the best soundtracks for a run is “Run to the Cadence With The US Army Rangers”. An excellent single rhythm, very motivated and disciplined!

about 7 years ago

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Xenia has a question about the Run rule.

Heart.half.16 1 · 456 pts

I like to listen to the music during my training. I have heard there are some websites for runners where you can download 40 min composition (for example) which will have special rythm for warming up and slow tempo in the end of session. Pls share links with me.

over 7 years ago

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joeyeoj87 has a tip for the Run rule.

Heart.full.16 18 · 2,966 pts

Apparel Tips
Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
Cotton socks will only lead to blisters; invest in socks designed for running.
Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
Buy running clothes you look good in and that will motivate you to run.
Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!

over 7 years ago

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MiddleClassLady has a tip for the Run rule.

Heart.half.16 6 · 5,127 pts

:) Bridget
over 7 years ago

thanks for posting. I hope you heal in good time.

:) MaryAnn
over 7 years ago

Ooooo, that injury doesn’t sound good. Hope it heals well and fast.
Did you ever figure out what caused it?

Interesting to read your post, and to see your “longhair” race partner!

:) SylvieF
over 7 years ago

Thanks for sharing the link – and I hope whatever is injured heals soon. Bah on injuries!

:) healthyrach
over 7 years ago

Thanks for sharing your post before – hope your injury gets better soon! Hope it was just the shoes & you find much better ones soon.

over 7 years ago

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timothygray has a tip for the Run rule.

Heart.full.16 12 · 1,421 pts

Read Born to Run and then try barefoot running. It’s awesome!

over 7 years ago

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annalotze has a tip for the Run rule.

Heart.half.16 6 · 6,138 pts

Why do you run?
It occurs to runners constantly that all the pain, expense, scheduling, measuring, weathering, and time we take on for the sake of the sport seem, on the surface, to be incongruous to the benefit of running and running itself. People who don’t run hear all the negatives and ask us WHY. Why do we run?
Before yesterday, I only considered abstract reasons for why I want to be able to run for extended periods of time. I cited self-esteem, “me time,” physical fitness, meditation and balance as reasons for my getting into running. But some of the events that transpired yesterday made me think about a more primal motivator for running: survival.

As I was driving myself crazy waiting for updates on a drastic and unnecessary situation a state away, it occurred to me that there wasn’t any reason I shouldn’t use the adrenalin coursing through my veins to fuel a run. After all, it would take my mind off my own helplessness for a few moments at a time and make me feel more empowered. So I threw my clothes on, jogged to the treadmill and started.

I felt better within three minutes, because I was doing something with the energy my emotions were creating. But it was when I really pushed myself that I felt that beautiful sense of clarity that fades in during a good run. It became clear to me that it’s a very real possibility that I might be forced to run from an attacker, someone who genuinely wished to do me or my loved ones harm. Instead of panicking at this thought (or dismissing it, as my instinct has almost always erred to FIGHT instead of FLIGHT) I used it in my run. I imagined situations in which I might be in danger and I stepped up the pace. I imagined situations in which the people I love were in danger and I stepped up the pace even more. This process, accompanied by just the right ass-kicking music, gave me a great workout, a better feeling about the dangerous situation unfolding elsewhere (thanks for your thoughts, everyone involved is physically unharmed and safe now!) and a new outlook.

Confession? One of those songs was “The Devil Went Down to Georgia.” So, in light of that, I encourage you, reader, to take a listen and concentrate on the story. Place yourself inside of it and make up your mind to be like Johnny. Walk, talk and run like you mean it.

I’ll leave you with this:

The devil bowed his head
because he knew that he’d been beat.
He laid that golden fiddle
on the ground at Johnny’s feet.
Johnny said, “Devil just come on back
if you ever want to try again.
But I told you once, you son of a bitch, I’m the best that’s ever been.”
—Charlie Daniels Band, 1979

And don’t you fucking forget it.

:) annalotze
over 7 years ago

I didn’t write this. I found it on: http://runmmt.posterous.com/ and thought it was great.

:) AmyWKroeger
over 7 years ago

awesome post, AEL!

over 7 years ago

:)

hester has a tip for the Run rule.

Heart.full.16 10 · 88 pts

Het p-e-r-f-e-c-t-e REN-weertje; lekker warm, dus zweten maar!;) Hup, naar buiten en hollen!

almost 8 years ago

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Greensmurf has a question about the Run rule.

Heart.half.16 7 · 2,337 pts

Pretty novice runner here, but when you’re running & start to feel a blister developing and still have 3 miles to go, should you loosen shoe strings? Tighten them? Just power through? Switch socks? Anything you can do while on the trail? Before hand?

almost 8 years ago

:)

spacepook has a tip for the Run rule.

Heart.full.16 11 · 48 pts

Run when it’s not the afternoon.

about 8 years ago

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Flamenco has a tip for the Run rule.

Heart.full.16 11 · 2,356 pts

я побегала уже три утра подряд и поняла, что лучший уговор пока что звучит так: “я просто похожу, если будет совсем лень”. надеюсь, что это будет работать в течение всего месяца.

about 8 years ago

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ercubed has a question about the Run rule.

Heart.full.16 10 · 848 pts

How do you get up the desire to run when you’re just starting out and it’s already 95+ outside?

:) yezenia
about 8 years ago

find someone to run with c:

about 8 years ago

:)

pindakase has a tip for the Run rule.

Heart.full.16 11 · 264 pts

Find a runningschedule online, with various trainings like interval

over 8 years ago

:)

corazon has a tip for the Run rule.

Heart.full.16 10 · 1,573 pts

do this 15minutes everyday . and keep your heart health !

over 8 years ago

:)

samanthabrinton has a question about the Run rule.

Heart.full.16 10 · 1,487 pts

Anyone run with your dog? Any advice for a dog that likes to run after cars only when we are running?

:) leahfelicity
over 8 years ago

Willie doesn’t do it at home, because there are lots of cars, but at my parents’ house, it’s isolated, so when a car comes, it’s an EVENT. I just hang on tight to the leash and continue on. (shrug) You could probably get a shock collar and if he chases, you could zap, and after a few times, he’d learn not to do it. I feel bad about doing that to my dog, but it’s apparently effective.

:) seashell
over 8 years ago

It make take a few runs to train him, but every time he goes after a car, or even just tugs on the lead, just turn and force him away from it. When he turns away, praise him & pet him. He will eventually realize if he pulls the lead, he will not be able to go after what he wants. It make take a little longer that a zap, but you won’t hurt the dog at all.

over 8 years ago

:)

Memo has a question about the Run rule.

Heart.half.16 4 · 1,291 pts

How to translate Couch-to-5K to HealthMonth terms?

:) Memo
over 8 years ago

That’s a good idea. I was hoping to use my Custom Do for something else but I think I can adapt that to a Custom Don’t rule. Thanks!

over 8 years ago

:)

tinvelez has a question about the Run rule.

Heart.full.16 11 · 2,470 pts

Any tips for starters? I’m trying to run at least 2 times a week even though it isn’t part of my rules for this month. But better start on it right away instead of waiting for the next month, right?

Please give me tips! Thanks!

:) BoyRacer
over 8 years ago

Shoes, shoes, shoes…..if you want to start running, invest in a quality pair of running shoes, even if it is going to cost you some bank. It will pay off in the end by reducing strain to your joints and shins.

:) tinvelez
over 8 years ago

@JR: Yeah I find it harder to push myself if I’m alone. And I try to fix stuff I need the night before so that I can just pick it up. However, I find myself really tired at the end of the day after work and I run after work. Would you know what kind of food would be good to eat after running? So that I don’t have to go to bed on an empty stomach.

@Boy Racer: Thanks! But I seem kinda confused, should I just get running shoes or cross trainers? What are the differences?

:) BoyRacer
over 8 years ago

Good question, I was confused to when I stared running. My advise is to see if you have a store called Roadrunners in your area. They specialize in exercise gear. More importantly, for free, they will do some tests where they have you run on a tread mill and walk across and electronic pad to asses your style of running and walking. And based on the results they will suggest to you if a running or cross training shoe is better for you. When I started I had some cheap shoes that caused shin splints, so I went there and the shoes style they recommended to me had completely corrected the problem. Hope this helps!

:) tinvelez
over 8 years ago

Don’t have that specific store but we do have Runnr I think they also conducts tests to analyze what shoe will best fit you.

Thanks!

Any tips on how to pace yourself? I was able to run just 1.90 kms today but I can’t go through it without taking breaks in between. Like I would have to walk for about a minute and then run again.

:) BoyRacer
over 8 years ago

Just ease yourself into it. Start with an easy goal, and keep at in to the first two weeks. Try to do at least 20 mins worth even if that means taking walking breaks during your run to reach your goal. By the third week, see if you can sustain the run with fewer walking breaks and slowly add more distance. With anything, you body will resist change. But after the first two weeks, you will see that it will begin to build endurance as it realizes you are committing to a sustained running program.

:) tinvelez
over 8 years ago

Thanks! Started out doing only 1.90 km, next day got to 2.3 km and yesterday was able to get to 2.6 km. What would be a good average pace though per kilometer?

:) BoyRacer
over 8 years ago

Try 6.25 min/km, which equals 10 min/mile.

over 8 years ago

:)

markdeso has a question about the Run rule.

Heart.full.16 13 · 5,963 pts

I received 0 points for my 3 mile run today. Has anyone else had this happen today too?

over 8 years ago

:)

desmodromics has a tip for the Run rule.

Heart.full.16 12 · 1,964 pts

push over your boundaries

over 8 years ago

:)

Nino has a question about the Run rule.

Heart.full.16 11 · 2,301 pts

*kabur *lari yang jauh *cepet *cepat *lari *ngebut *banget

:) anggijumper
over 8 years ago

wuuusssszzzzz

:) adeku
over 8 years ago

artikel yg fantastis,dramatis,eksotis,dinamis sangat luar bisa sekali,…keep posting :)

:) dolyiqbal
over 8 years ago

sip

:) t7andra
over 8 years ago

Maaf aku terpaksa begini ….

:) dolyiqbal
over 8 years ago

harus begini jadinya

over 8 years ago

:)

nilwan has a tip for the Run rule.

Heart.full.16 12 · 2,331 pts

run will burn a lots of calorie….do it with runkeeper….

:) ayah
over 8 years ago

are u running?

:) anggijumper
over 8 years ago

makan

:) niatjandra
over 8 years ago

Run dikejer Kiper ?

:) ferico666
over 8 years ago

kiper penjaga gawang?

:) adeku
over 8 years ago

I think having land and not ruining it is the most beautiful art that anybody could ever want to own.

:) niatjandra
over 8 years ago

Ciputat

:) adeku
over 8 years ago

sangat dilematis sekali tentang problematika ini

:) adeku
over 8 years ago

benarkah itu,…???
owwww sungguh mengerikan …sekali…

:) t7andra
over 8 years ago

Maaf aku terpaksa begini ….

over 8 years ago

:)

adeku has a tip for the Run rule.

Heart.full.16 101 · 9,442 pts

ciri-ciri fisik wanita dan gairah sex-nya

Kunci Emas
Wanita ini termasuk baik dan setia. Meskipun gairah seksualnya tidak menonjol, tapi ia mampu mengimbangi pasangannya. Kalau pria pasangannya memperlakukannya dengan penuh kasih, ia bisa jadi wanita yang menggairahkan. Tapi, ia cenderung tertarik pada wanita sejenis.
Ciri fisik : Tubuhnya panjang, tapi kakinya agak pendek tak prposional. Rambutnya tumbuh subur tebal, demikian pula bulu rambutnya. Muka dan payudaranya kecil.

:) anggijumper
over 8 years ago

bahaya ini mah

:) dolyiqbal
over 8 years ago

three some …. hmmmm

:) niatjandra
over 8 years ago

Bojonegoro

:) ferico666
over 8 years ago

aoaoaoaoaoaoaoa crecettt!

:) ferico666
over 8 years ago

aoaoaoaoaoaoaoa crecettt!

:) ferico666
over 8 years ago

aoaoaoaoaoaoaoa crecettt!

:) adeku
over 8 years ago

sangat dilematis sekali tentang problematika ini

:) t7andra
over 8 years ago

Maaf aku terpaksa begini ….

over 8 years ago

:)

MiddleClassLady has a tip for the Run rule.

Heart.full.16 10 · 3,753 pts

After ten days of rest from running I didn’t think I would be able to make it eight minutes, but on my very first day back, I ran the entire 5K! I was very excited about that, so today I tried to do that again, but juuuuust a little faster. And I shaved 1:46 from my average speed! Moral of the story: rest, even though it can make you feel like you’re a bit worthless, is not your enemy, and your body will thank you for it when you provide it!

:) bitdepth
over 8 years ago

Congratulations on a great run and improving your speed!

:) samanthabrinton
over 8 years ago

Sometimes rest is the best kind of workout. I did the same thing before a 10k. I inadvertently took some time off right before the race and found that I ran better with the time off.
You go girl!

:) samanthabrinton
over 8 years ago

Sometimes rest is the best kind of workout. I did the same thing before a 10k. I inadvertently took some time off right before the race and found that I ran better with the time off.
You go girl!

over 8 years ago

:)

adeku has a tip for the Run rule.

Heart.full.16 101 · 9,442 pts

Meskipun dianggap sebagai kacang di dalam dunia boga, dalam ilmu botani kacang mete sebenarnya merupakan biji tunggal dari buah sejatinya. Biji ini dikelilingi oleh cangkang ganda yang mengeluarkan getah yang mengandung urushiol, yang dapat mengakibatkan iritasi pada kulit manusia. Beberapa orang alergi terhadap kacang mete, tetapi sesungguhnya kacang mete jarang mengakibatkan alergi pada manusia jika dibandingkan dengan kacang lainnya.

:) WidyLiandy
over 8 years ago

86!

:) t7andra
over 8 years ago

69!

:) niatjandra
over 8 years ago

He he he

:) adeku
over 8 years ago

sendok-garpu

:) niatjandra
over 8 years ago

No woman no cry

:) adeku
over 8 years ago

bukannya begitu adalah,..

:) t7andra
over 8 years ago

Maaf aku terpaksa begini ….

over 8 years ago