Lots of tips here goes.

IF your legs hurt at all, besides typical muchle fatigue, your form is off and you need to adjust obviously

FOr examples different terrain requires different posture.. lean slightly forward up hills, slightly back going downhill for straightening of the spine, flat land is fluid motion with back straight and range of motion.

RAnge of motion includes short to long strides and twist of the body for each knee being raised. Left knee raised=right shoulder\hip forward and opposite for the other knee.

NExt is to become light as a feather, do not stomp the ground, you want to practice landing as soft as you can each step. Like a cat falling and absorbing the shock, we do the same by a fluid motion using the whole leg and bending the knee and ankle perfectly. You can keep a track based on how sore you knees are, as good form does not hurt the knees. Unless its a marathon you should not complain about knee problems unless fat, then yes your knees dont like the increased weight from being fat.

REmember the form thing, avoid shin splints going down hills by the same concept. Stomping downhill at a slight angle creates tiny baby fractures, which is small breaks in the shins that ultimately is called shin splints.

SO i picked up running on the tip toes to medial side of foot to heel, from my experience with minimalist shoes. It has helped but my knees are trashed from running marathons with bad form from younger days. However i can still bare to run this way and if my form is ever off horribly, it will be painful to run. When its not painful, i know my form is good. You will also notice fatigue lowers your form because tired. Fight to keep good form , it will prolong the life in your knees from running on fooking concrete. If trails, my knees never hurt in trails.

Try to run on dirt roads as opposed to pavement. Easier on the knees.

I personally can't stand running long distances on tracks because it is so boring. Find a trail you like and stick to it. Time yourself & record your times.

My preference is 3-5 miles twice per week. At the start of the run I'm at 4 steps breathing in 4 steps breathing out. Once I settle into a decent pace I'm at 2 steps breathing in 2 steps breathing out.

Couple form questions here if anyone can help:

Lower back gets extremely tight; bearable for the first mile, but becomes extremely pumped and painful after that.

Right below the front of my knee has a dull ache, but usually fades away, or i don't notice it anymore after the first mile. (I run fairly light for how big I am too, can hardly hear my feet hit the pavement compared to other runners with me)

And I sound like a freight train when running. I stupidly picked this up last year when I just wanted to do as well as possible on a pt test, and it worked, but it isn't sustainable. I just suck in as much air as I can and exhale hard af. (I know in through nose, out through mouth, but how do I find a rhythm with this?)

Being black is my best advice.

Thanks bro, I've noticed I have to run a certain way now so my knees and shins don't hurt so I'm fixing my form the hard way. Btw I'm 210 lbs and we run like 3+ miles a day on hills, some are steeper than hell too

Another thing sometimes my forearms get a ridiculous pump and I make sure not to make a fist while I run.

Serious Marathon runner here... hard to say exactly what to give you advice on but a few general things:

- You can run every day of the week (with one rest day) but vary your runs from day-to-day. Slower long run one day, short interval run one day, hill training one day, fartleks one day, etc. This will keep you from getting injured and will build your endurance/speed/running all around.
- Focus on keeping your heart rate low. Buying my GPS watch with heart rate monitor was a great investment for me.
- Music for me is a must. It keeps me pumped up and distracts me from pain/fatigue.
- Stretching/warmup is very important. I stretch for about 15 minutes before a run and do a brief warmup before getting into my regular speed, and stretch for another 15 after the race. Also if you are doing a race, do your static stretches 30 mins or so prior to the race (I usually do them at home) and then do some dynamic warmup/stretches right before the race. This combo has proven to be great for me.
- Hydrate, hydrate, hydrate. Not just on race/run day but the day before too. This allows me to run 15km+ with no water required. On the day before a marathon or race day, I usually drink anywhere from 20-30L of water, lots of bananas (carbs), and at minimum 3000+ calories.
- If you are going on a longer run 15km+, figure out what works best for you in terms of snacks/supplements during the race. I usually take a gu energy gel at the 10-12km mark on runs, and then 17-19km mark. I simply burn off too much to continue without a proper pace.

If you are looking for specifics hit me up, I have quite a bit of experience.

Vouch, case closed... /thread

Next pls

30 liters of water?

ya there's no fucking way LOL

That's 8 gallons of water, you would literally die.

This post was edited by Grumblee on Nov 6 2014 01:56pm

Hmm maybe my numbers are a bit off, but your body can effectively process 1.5L of water per hour. Pre-race day I pretty much drink from a 4L milk jug filled with water all day.

try to drink 4 gallons of water in a day.. lol just ridiculous