So I’ve developed some great training plans but someone I recently met, who is a walker but wants to get into running, said starting off with 2.5 miles for a 10K training plan was too much.  I mean, come on, that’s actually the second day of the training, the first day of the training plan is stretching!  After that you should be ready to run 2.5 miles right?!  Well, I have so much “swag” that I can admit when I make a mistake.  You should try it sometime Mr. Kayne “Swag” West.  Here at SeriousRunning.com we are for the people.  In order to make sure I needed to make a change, I got a larger sample size on Twitter to this question, ‘is 2.5 miles too much to start off for a beginning runner?’  All the tweets pretty much agreed it was too much.  Twit Nation has spoken.  I’ve brought down the “Beginner” 10K plan for the masses, so check it out.  However, before you take on the running challenge, listed below are some things you need to do before starting a training plan.  Like an old man, ease yourself into the warm bath of running.

Running Shoes: The right pair of running shoes is imperative for a new runner.  Your body is not used to the impact it gets from running; with the wrong pair of running shoes this impact could lead to an injury.  Go to a specialty running shoe store in your area and get “fitted” for the right pair of running shoes.  Make sure to go to a running shoe store where the employees watch you run in the shoes.  Everybody’s body mechanics are different and you need the perfect running shoes for you.

Walk: You need to walk before you can run, even toddlers know that.  Before starting a running training plan do some walking.  It will improve your cardiovascular system while also shedding excess pounds you have from not being active for so long.  Those excess pounds will make you more likely to get injured because of the extra weight “pounding” on your joints.

First 5 days: When you decide to start running you need to do it consistently in order to maintain the habit.  Make sure you do the first 5 days consecutively, no matter what other life conditions may occur.  Studies have shown that people who first start running and do it for 5 days in a row are much more likely to stick with it.

Eat Right: Beginning runners don’t necessarily need the same foods and nutrients that long distance, competitive runners do, but you do need to make sure you don’t eat junk.  I would consider junk to be anything fried, full of sugar, or fat.  A burger, fries, and a coke for lunch isn’t going to motivate you to go running that evening.  Make sure you eat things that will not stay with you for 24 hours and make you feel “sick” during your next run.

Stretch: Do many different stretches.  Here are some basic stretches to get you started.  Since your body is not used to the strenuous activity of running, it is important that you “wake it up” and get it ready for running.  Stretching directly after the run or anytime of the day will also help keep you loose.

If you do these five things you will like running, stick with it, and become a serious runner in no time.  Isn’t that what everyone wants to achieve anyway?  To be more like me.

I love to stretch.  I can stretch a dollar, stretch out a guitar solo, and stretch my running muscles all at the same time.  That’s called multi-tasking.

Stretching can be the most important complimentary component to running.  Running creates stress on certain muscle groups that tighten when you stop.  Therefore it is good to stretch right after you are done.  This helps relieve some of the stress you just put on your muscles and reduces your risk of them tightening up.  You only need to do each stretch 4 times and hold for about 10-12 seconds, but no more than 30 seconds.  See, it only takes 2 minutes to do a stretch.  There are plenty of 2 minute periods in your day you can add stretching to like when you are riding the elevator, sitting in your office chair looking at Facebook, or waiting in line at McDonald’s.  All perfect times for your basic stretches!  Here are 4 essential stretches that you can do at any time of the day.  Make time in your life for stretching.  Flexibility’s important.

Calf Stretch: For this stretch you are going to need a wall or something sturdy to lean against.  Stand facing the wall with your feet flat on the ground.  Lean against the wall and lift your left heel off the ground by bending your left knee.  Lean forward by bending you elbows until you feel you right calf become taunt.  This stretch is also perfect for when someone begins talking that you really don’t want to listen to.  Lean against the wall and do this stretch with your back to them as they are talking.  What?  You’re just stretching, you’re still listening.  Passive aggressive?  More like Promotion successful!

Thigh Stretch: Stand on your right foot and pick your left foot off of the ground.  Bend your left leg, bringing your heel to your buttocks.  Grab your foot with your right arm for balance.  Pull your leg back until you can feel the front of your thigh become taunt.  Do not attempt to do this exercise while riding a moving subway; or around flamingos of the opposite sex.  You’re such a hot bird baby, yeah!

Standing Hamstring Stretch: Place your legs together with both feet flat on the ground.  Bend over with your arms extended in front of you and move them toward the floor.  Reach down as far as you can until your hamstring becomes taunt.  This stretch is great for standing in line when someone is behind you.

Groin Stretch: Sit “American Indian Style” (if you say “American” Indian it’s politically correct) in your chair by putting the soles of your penny loafers together.  Put your hands on your feet and elbows against your knees and thighs.  Push your knees toward the seat of the chair until you feel the groin area become taunt.  Oh yeah, you’re so taunty baby.

These 4 basic, convenient stretches will help you avoid injury, be less sore after your runs, and allow you to become more flexible.  It’s good to be flexible.  You never know when you’ll need more flexibility…

I wasn’t a stretcher; until I got injured.  Now I am more of a stretcher, doing stretching exercises that focus on the parts of my body that need a little extra wake up, cool down, or strengthening.  There is some debate when it comes to stretching and running.  When is it best to stretch, before, during, or after a run?  What muscles should you focus on?  Should you stretch longer for longer runs?  Should you bounce when you stretch?  Ok, well maybe there isn’t any debate to that question, everyone pretty much agrees that you shouldn’t bounce when you stretch.  At any rate, I’m here to tell you, stretching is like most things in running, the best policy is to stretch whatever you feel you need stretching.  Stretching is also like most things in life, it is good for you in moderation, but over-stretching can cause damage or injury.  Geez, stop doing everything in excess.  It drives me crazy.

So I am not going to debate whether or not stretching is mandatory for every runner or tell you to do certain stretches.  But I do want to give you some information about what stretching can do for you and your muscles.  Then you can determine what amount of stretching is right for you.  Guess what, running isn’t one size fits all.  However, there is one universal theme to stretching, it increases flexibility; and an increase in flexibility will breed a more satisfying…lifestyle.  Maybe the Rolling Stones should have thought about stretching before complaining that they couldn’t get any satisfaction.

Wear and Tear: The more flexible your muscles are the better they can take the everyday pounding of serious running…dot com.  Stretching prepares your muscles better for the micro-tears you get from running and helps you recover more quickly.

Fluid Runny Style: Stretching increases your flexibility which allows you to run in your normal running style.  Running in a stiff posture can lead to injury.

Increases Blood Flow to Muscles: Stretching increases blood flow to your muscles which brings oxegyn and nutrients to them.  This helps aid recovery and allows your muscles to perform at optimal levels during your work-out.

Improves Running Form: When stretching you strengthen muscles that you would not normally use.  Often these are muscles that have stress put on them while running and need to be stronger to keep up with the rest of your well-tuned muscles.

Reduces Muscle Soreness: The less sore you are, the better you’re going to run.  It’s just science.

Lactic Acid Removal: Stretching before and after a run removes the lactic acid in your muscles.  I will write more about lactic acid later but for now, just know that you don’t want it.

So start stretching and play around with what feels good to you.  How can something that feels so good be so wrong?

Throughout my running career I have gotten Nocturnal Leg Cramps.  I’ve noticed that I get them if I start an intense training plan.  Last night I got a nocturnal leg cramp but I am not sure why.  I actually have been running less than normal lately.  I tapered off for a race this past weekend and have had some knee pain this week so I have been running less than normal.  I get my Nocturnal Leg Cramps in my calves but they can also be experienced in the feet or thighs.  The cramp is an involuntary (of course, you’re asleep) and forcible contraction of the muscles.  The pain can be sharp and last from a few seconds to minutes.  Nocturnal Leg Cramps are one of those medical phenomenons that no one agrees upon or knows exactly why they occur.  Here come the blogs to fill that void!  I have heard hypothesizes about overexertion of muscles, flat feet, standing on concrete, dehydration, low levels of minerals like magnesium, potassium, calcium, or sodium, and the reduced blood flow causing Nocturnal Leg Cramps.  I think it is one of those medical issues that you just have to figure out for yourself.  Don’t worry, I can help you with your scientific method.  Think about every time you have experienced a nocturnal leg cramp and try to determine a universal theme of those nights.  My personal theory has been that overexertion of muscles; however, that theory may have been broken last night.  At any rate, simply listen to what your body is telling you.  I know you don’t like being told what to do, but your body is important.  It has feelings too you know.

Once you determine what may be causing your nocturnal leg cramps you need to try to prevent them.  If you think it is due to a lack a minerals, then trying eating more greens, mixed nuts, or whole grains which are rich in magnesium.  Being the athlete that you are, I’m sure you are already making sure you have enough potassium, calcium, and sodium.  I like to eat off of a periodic table place mat with each dish of my meal on top of its corresponding element to make sure I get all the minerals I need.  You don’t have to be as precise as me though.  I’m a perfectionist.  If you think blood circulation is your problem, then rub ice over your calves before going to sleep.  If you need the ice for you bedtime mixed drink, then use heat to improve your blood circulation.  I always turn the heat on before I go to bed anyways…ah yeah.  Your sleeping positions may have something to do with it too.  If you sleep on your back, then use a pillow to prop your legs up.  If you are a stomach sleeper, try hanging your feet over the end of the bed.  If you don’t know which way you sleep then stop sleeping alone.  If you can not find someone to watch you sleep, then simply make sure the blanket isn’t tucked tightly at the end of the bed so your toes aren’t pointing forward.  This can also cause cramps.

If you get a leg cramp at night, you first want to stretch it out.  The best way to combat a contracting muscle; don’t allow it to contract.  After the cramp is over make sure you continue to stretch it out throughout the day.  The effects of a nocturnal leg cramp can stay with you for a day or two.  Once the initial cramp is over, stand up and walk around…there’s nothing to see here.  Don’t act like you’re not impressed.  Go ahead and give yourself a massage, it’s fine.  Also try to apply some heat for full relaxation.  Aw yeah.  It’s time to go back to dreamland.  Not for long though, you have to get up and run 8 miles in 2 hours!  Son of a….

Do you want to increase your speed?  Sure, we all do.  But how do you do it if you are already running for distance?  Well, first of all, speed is relative to the amount of effort you put in; however, there are some ways you can increase your speed without taking anything away from your distance work-outs.

Tempo Runs are a great way to work on speed and still get the distance you need.  Try running distances less than the race distance you are training for at your race pace.  When doing this you are increasing your body’s knowledge of what it is like to run at that fast pace and how to execute that task.  Don’t worry if you feel exhausted after running a shorter distance than your race at race pace.  It’s not race day yet and there are other factors during a race that contribute to you running a faster time that can not be replicated very easily like the other runners, spectators, and water stations.

You can also increase your speed by incorporating hill work outs in your training.  When running uphills you have to use your leg muscles and upper body more than normal running which translates into faster running when you are on a flat surface.  Plus you’ll appreciate flat surfaces more.  You never know how good you had it until it’s is gone.

Changing your running mechanics can help as well.  In order to run faster than you normally do you need to increase your stride.  The longer your stride, the farther you go, the faster you run overall.  Make sense?  Of course, it’s logic.  In order to increase your stride start by making sure you stretch before every run.  The looser and more flexible your muscles are, the longer your stride.  Also try pushing off of your toes more.  It will increase your forward momentum along with your stride length.  However, do not increase your stride so you look like a gazelle or some other African inhabitant.  At some point, altering your stride and running style will give you diminishing returns.  Kind of like your current equity portfolio.  Sorry.  That wasn’t funny.

Lastly and most importantly, you want to increase your upper body strength.  Long distance runners often overlook this and it shows when they take their shirt off.  But if you look at any sprinter when they take their shirts off you can  see that larger upper body muscles increase speed.  Now stop staring.  Some areas you want to focus on are you chest, biceps, triceps, lower back, and shoulders.  Use less weight with more repetition rather than a couple of sets of heavy weights.  You don’t want to add too much bulk and weight to your body that you end up not using when running but still have to carry.  You just want efficient body mass that will help you push your upper body forward to help along your lower body.  Do not work out your legs if you are running a training plan.  This will only cause them to fatigue.  Just go run; better, faster, work  harder, get stronger.  I heard you’d do anything for a Klondike.

If you follow this advice you will run faster than you did before.  100% guaranteed or I will refund the price you paid to read this blog, including all opportunity costs; which I estimate to be rather low because you would have been on twitter otherwise.  While you’re there start following Seriousrunning…if you’re you can keep up.  Snap!