Q&A for How to Start Running

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  • Question
    How do I get motivated to start running?
    Tyler Courville
    Professional Runner
    Tyler Courville is a brand ambassador for Salomon Running. He has run in 10 ultra and mountain races across the United States and Nepal, and won the 2018 Crystal Mountain Marathon.
    Professional Runner
    Expert Answer
    I really like finding people to run with. It not only keeps you accountable, it also gives you something to look forward to. It's so much better than a checklist on your fridge or a mark on a calendar because there's a person on the other end.
  • Question
    How can I start running if I haven't run before?
    Shira Tsvi
    Personal Trainer & Fitness Instructor
    Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.
    Personal Trainer & Fitness Instructor
    Expert Answer
    The best thing you can do is go out and try running for 5–10 minutes so you can get a feel for it. As you get more comfortable, you'll be able to increase your time and distance.
  • Question
    How do you know your cadence?
    Kai Ng
    Certified Running Coach
    Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
    Certified Running Coach
    Expert Answer
    You can download a metronome app. You can run and tap a button every time you touch the ground. The app will count and calculate the cadence for you. Otherwise, you can count the number of steps you take in a minute. You can even look at the stats on Garmin to save time.
  • Question
    What are the things you should focus on regarding your running form?
    Kai Ng
    Certified Running Coach
    Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
    Certified Running Coach
    Expert Answer
    Run nice and tall. Keep your shoulders relaxed. Focus on moving forward by pushing back. Be careful about your foot placement. Do not put ten times your body weight on the balls of your feet.
  • Question
    I used to be a sprinter last year and I was very fast. However, I stopped practicing and now I don't know if I'm fast anymore even though everyone says I am. How do I get faster again over summer break?
    wikiHow
    The most trusted how-to site on the internet.
    Our goal at wikiHow is to deliver trustworthy articles that engage our readers and meet their informational and emotional needs. For 15 years, we've committed to our step-by-step teaching model, and we continue to refine our content to create the best how-to experience on the Internet. We’ve helped millions of people solve problems, learn new skills, and feel supported in the ordinary and complex moments of life.
    The most trusted how-to site on the internet.
    Expert Answer
    It's never too late to pick up your training sessions again and return to your previous sprinting standards! Focus on strength training with plenty of lower body strength exercises to activate the muscles necessary for fast sprinting. Aim for 2-4 sessions a week to optimize your sprints.
  • Question
    How long should it take a 10-year-old to run 80 meters (1/2 mile)?
    wikiHow
    The most trusted how-to site on the internet.
    Our goal at wikiHow is to deliver trustworthy articles that engage our readers and meet their informational and emotional needs. For 15 years, we've committed to our step-by-step teaching model, and we continue to refine our content to create the best how-to experience on the Internet. We’ve helped millions of people solve problems, learn new skills, and feel supported in the ordinary and complex moments of life.
    The most trusted how-to site on the internet.
    Expert Answer
    According to popular running standards, a 10-year-old who is just beginning to run should take about 11 minutes and 16 minutes to complete 160 meters (1 mile), so it should take this child about 5 minutes and 38 seconds to finish 80 meters (1/2 mile).
  • Question
    Is 100 meters in 13 seconds good for a 16-year-old boy?
    Community Answer
    That is really good. It is not a time that would win you a race, but it is better than most.
  • Question
    How can I get faster?
    Community Answer
    Set goals for yourself and keep practicing and pushing yourself harder and harder.
  • Question
    How can I get faster?
    Community Answer
    It depends on how much you train but if you really want to get better then I would recommend getting an instructor.
  • Question
    What is the average time for a 12-year-old to run a 100m?
    Community Answer
    The average time is around 14 to 14.5 seconds for a 12-year-old to run 100m.
  • Question
    What is the speed in the 100, 200, and 400m to win the race at district level for a 16-year-old boy?
    Community Answer
    High 11s, low 12s for the 100m; 23s for the 200m; and 52s for the 400m. Each will vary based on your district and states.
  • Question
    I made the cheer team recently and we do a lot of conditioning. I cant keep running for long. Are there any tips so I can be ready by this August?
    Community Answer
    Start with short runs, and keep pushing. Slowly grow these runs.
  • Question
    What would be a reasonable time for a 5k run for a healthy 52-year-old male who just started running?
    Emmaswan2004
    Community Answer
    For 50-55-year-olds, a good time would be about 11 minutes per mile for the average runner.
  • Question
    How many seconds should it take for a 11 year old to run 100 meters dash?
    Community Answer
    It depends on your gender. For boys, if you are in shape and you run it in 15 seconds, you are considered fast. But 20 seconds is about the healthy range. 12 seconds, if you are an elite athlete. For girls, if you are in shape and you run it in 16.5 seconds, you are considered fast. But 22 seconds is about the healthy range. 13 seconds, and you are an elite athlete.
  • Question
    Is 100 meters in 4 seconds good for a 9 year old?
    Community Answer
    100 meters in 4 seconds for anyone is very rare, especially for a 9 year old. If so, wow!
  • Question
    How do I secure my phone if I am listening to music? How do I keep my wireless earbuds from falling out? I can't run without music.
    Naomi
    Community Answer
    Use earbuds that fit tightly in your ears. Wear running clothes that have pockets, and keep your phone in there.
  • Question
    Why can't I run fast?
    Community Answer
    You can run fast, but it takes lots of practice! Fast running involves many factors, including muscle strength, joint flexibility, willingness to train hard and genetic makeup. Keep working on it! Remember: No one runs as fast as they'd like to.
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