I was never a huge runner, in fact I always sucked at it. When I trained BJJ my endurance was Always pretty decent but for some reason when I run it falls apart.
I want to try to start a program to get better at running, looking to do a 5K maybe. Any ideas? 
In for any tips. And also a recommendation on running shoes
I was a distance runner in high school track so I have some experience, but not a lot. I can tell you that some people are much better natural runners than others, but I think most people can become a pretty good runner.
The three biggest issues with running are form (do you actually know how to run efficiently?), body weight (the more weight you are carrying the more energy you have to move with every stride), and mental toughness (how well can you deal with prolonged fatigue and continue to run at a high rate relative to your ability?).
The better you get at those three things the better runner you will become. Obviously you will get into better cardiovascular shape by just running regularly, but that's honestly the easiest part of improving as a runner.
stefanpietro10 - In for any tips. And also a recommendation on running shoes
My standard advice for running shoes:
Go to a store that caters to runners - only to runners. They put you on a tredmill and analyze your form and a couple of other things. From that, they will recommend several pairs of shoes and tell you to try them and run a bit in them (probably around the block or something). This whole process will take about an hour. Choose the ones you think are best and pay the redonkulous price (and it will be redonkulous) with a smile.
Then the next time you buy shoes, buy exactly that brand and model from the cheapest place you can find.
To get started try this - http://breakingmuscle.com/running/a-week-by-week-guide-to-becoming-a-runner-later-in-life-and-or-safely
On shoes - buy a pair that fits you right. You'll know when you put them on. Ignore all the BS gait analysis performed by student podiatrists and their efforts to sell you motion control shoes.
For running form read this - http://www.benson.com.au/default.asp?contentID=625
And in about a month buy my book, which Breaking Muscle will be putting out. Called Run Strong it's for non-runners to get into running and remain injury free.
bull neck - To get started try this - http://breakingmuscle.com/running/a-week-by-week-guide-to-becoming-a-runner-later-in-life-and-or-safely
On shoes - buy a pair that fits you right. You'll know when you put them on. Ignore all the BS gait analysis performed by student podiatrists and their efforts to sell you motion control shoes.
For running form read this - http://www.benson.com.au/default.asp?contentID=625
And in about a month buy my book, which Breaking Muscle will be putting out. Called Run Strong it's for non-runners to get into running and remain injury free.
Sweet, I may have to check your book out.
bull neck - To get started try this - http://breakingmuscle.com/running/a-week-by-week-guide-to-becoming-a-runner-later-in-life-and-or-safelyI'll help a fellow OG/UGer out, link us when it drops!
On shoes - buy a pair that fits you right. You'll know when you put them on. Ignore all the BS gait analysis performed by student podiatrists and their efforts to sell you motion control shoes.
For running form read this - http://www.benson.com.au/default.asp?contentID=625
And in about a month buy my book, which Breaking Muscle will be putting out. Called Run Strong it's for non-runners to get into running and remain injury free.
I just came across this article today that agrees with bull neck's comments on shoe selection.
https://www.yahoo.com/health/the-best-running-shoes-for-your-feet-according-to-126008136072.html 
Not an easy question and there is no "right" answer. Normally I agree with bullneck's advice on all things (especially kettlebell stuff) but here I have to respectfully disagree. It sounds like he may have had a few bad experiences with podiatry students and or professionals (there are definitely good and bad ones out there, as with all things).
Motion control, as the name implies, is designed for stability. ON PAPER, this is ideal for someone who has a foot stability problem and are hypermobile in one to several parts of their feet (usually the flat footed person). On the other hand, those who have rigid, stiffer feet (usually the higher arched people) would, ON PAPER, do well with a more minimalist shoe (to what degree is up to the individual).
Now to contradict what I've just said there are those out there who would preach all (regardless of foot type, even those who are flat footed) go minimalist/barefoot in order to "retrain" their foot's innate ability to provide it's own stability. The verdict is out there as to how well that actually happens.
I think if you have foot issues going to a GOOD podiatrist/pedorthist/chiro and getting a GOOD functional exam which usually includes a GOOD static and motion exam (foam impression statically as well as a pedograph taken during gait). The reason I say this is because if one ignores some of the biomechanical data there can be consequences up the kinetic chain (be it the foot, ankle, knee, hip, and or low back). Comfort can be an issue as well because most people will naturally choose the "fluffiest/softest" shoe available- my problem with this is that it deadens our bodies proprioception/sensory input which affects how our bodies respond to ground reaction forces (impact).
There is also a whole argument as to heel strike vs forefoot running, but that can be debated later if we want...I've rambled enough. Sorry for the long post.
I don't disagree that this is what most books will preach - either the shoe structure or lack of it. Noakes, in Lore of Running, oscillates between needing a more or less structured shoe for certain injuries. But then he also comes back to what amounts to, "don't change shoes because of an injury as it can lead to another injury".
The minimalist thing...I've seen more people get hurt by it than get helped by it. Minimalist footing is based off what Kenyan elites do. They grow up running, they're light, and often are used to whatever cheapo shoes they're given. But if you're not a 60kg Kenyan elite runner, who has been running daily since the age of five, what then? Most people need some more padding to deal with the higher impact forces their relatively heavy Western body will create as well as the relative lack of landing skill versus that Kenyan.
Foot mechanics at speed are different to what you'll do on a treadmill, even the way you swing the leg forward is different because of the control panel. So an in store running gait test is mostly worthless. Next you need to realise that a few hundred metres doesn't mean shit. Unless they let you run in the shoes in store for 30+ minutes it still doesn't replicate what will happen as your feet swell and move within the shoe.
What will likely happen is that you'll buy a pair and run for a while in them. They might be ok, they might not. If not you go buy another pair. You run for a while in them and they might be ok or they might not. This process will repeat until you find the Cindarella pair. It can mean that you end up with a lot of pairs of shoes that you can't wear to run in but are too new to get rid of. Or they might be ok for a short run, or a trail run, but not for your long run or for speed work. So you have a cupboard that has all these spare shoes in them that you can't really wear. But that's still cheaper than running in the wrong shoes and needing an orthopedic surgeon.
Heel strike vs forefoot is a misnomer too. If you read that Benson link I posted above you'll see how it talks about where the foot makes contact versus how much of the foot lands. The reality is that the whole foot should pretty much land with the heel kissing the ground lightly while the majority of the weight is on the midfoot. The faster you go the higher the heel will come up. For ebidence of great running form see this video:
https://www.youtube.com/watch?v=Y41U9fms58A
Everyone has different apititudes and priorities for a given sport. The good news- you can always improve on something you don't do often.
I dislike distance running cos it makes my legs atrophy very rapidly and my knees ache, and I get plantar fascitis.
Sprinting I like, cos I don't get those effects.
Re: heel vs forfoot; for those reading, with sprinting and short distnce, you should always plantar flex your foot prior/upon making ground contact, there is no debate there.
The debate is limited to distance running.
Thanks for the advice. Much appreciated
Bull neck- voted up for the good response. When you say Kenyans run with cheapo or no shoes- that starts off at an early age which helps determine foot structure (and in your words, landing skill). This is important to note and Benson didn't address this biomechanical fact in his article (well written article but clearly from a coaching standpoint, not as much from a clinical; not that it's wrong but just pointing out). Foot structure will determine to some degree how we strike and more importantly, how we dissipate those ground reaction forces.
Completely agree on the in store running analysis. Pure garbage. And further more, who are the employees (getting paid close to minimal wage) to extrapolate the data and give you clear advice? Personally I hate running on a treadmill and agree that it's completely different than when on outside surfaces (pavement, dirt, grass, etc).
I guess the only part I disagree with is Benson assessment of where the foot strikes. Thomas Michaud has research (will have to look it up again) about sprinters versus marathon (I don't believe there was much in the middle ground but again, I'll try and find it). The take home was pretty much this (I'm for sure dumbing it down due to not having it in front of me)- slower runners are more efficient/less injury prone when they heel strike compared to midfoot (this is normal considering the increased time spent at initial ground contact). Heel striking allows for calcaneal eversion which is the first major shock absorber we have for GRF's- the 2nd is knee flexion and the 3rd is SI joint motion. There is theoretical risk for injury regardless- if you are excessive with the forefoot you run the risk of metatarsal fractures, neuromas, anterior shin, and patellar issues. On the other hand excessive heel striking has the potential for heel bursitis, calcaneal bruising/fractures/fat pad compression.
Long story short I would say efficient/injury free running depends on several factors: foot type & ability to dissipate GRF's, shoes (as it relates to foot type, comfort, and things Bull has already mentioned- how someone responds to when wearing said shoes after running for X amount of time/miles), technique, and training goals (short distance sprinting versus long distance).
Nice. Although I have to laugh about Benson's stuff being well written. It makes my eyes hurt to read his website. So many grammar mistakes!
That's some very cool stuff.
An in store gait analysis story - I needed a new pair of insoles for a pair of army boots I'm trialling. The 3rd year podiatry student looks at me funny to begin with and then seems perplexed why I'd need to run in them. So I jump on the treadmill to trial them and he starts to say a few things about my running. As in maybe five or six words before I cut him off. I ask him if he's actually a podiatrist. Nope, 3rd year. Has he specialised in biomechanics. Nope. Is he a runner? Nope. So why would his opinion be worth anything?
Meanwhile I actually used to be coached by Tony Benson, one of the best running coaches in the world. And I have a friend named Rob de castella who was a marathon world champ and world record holder. If there were a problem with my running they'd have told me by now. But apparently mister 3rd student who doesn't run thinks he knows better...
I know that's not how it always is. At the same store they used to have a guy who was previously a world ranked triathlete who was doing podiatry. He was excellent. But in my experience that is a rarity.
I will have to look up Michaud. Thanks for the tip.
My book says time and again what you have amounted to - injuries happen in people when they're not ready to run (either so far or so fast). They need to take the time to build the skill (both technically and in terms of absorbing landing forces) and slowly build volume to allow the body to adapt. The cardiovascular system will adapt quickly. The joints, ligaments, and muscles not so much. If they took their time I'm sure most could get away with more minimal shoes, but they rush the move towards that footwear too and often it causes injury. Even Vivo suggest not to run in their shoes but to wear them as daily shoes and run in your normal shoes. Allow the feet to adapt and strengthen "easy" during standing and walking.
Good post. VU.
For later.
In
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