elephant.f
I was planning on starting the Couch to 5K running plan. Is this a good plan? What are some good stretches I can do before running for it? Is there a special way that one needs to breathe while running? Is there a special way that one's food needs to strike the ground? Is there a 'best' brand of running shoes or does it even matter? How often should running shoes be replaced? Is there a way to know how long a certain trail is if the distance is not posted at the beginning of the trail? Are there any foods I need to add to my vegetarian diet to accomadate for my new routine? When I have completed the program, should I focus on running the 5K faster or should I focus on running a greater distance? Also, does one run differently in colder weather than in warmer weather? Thank you so much if you are able to answer any of the above questions. I have no idea what I am doing. I have allowed my body to become out of shape...I do not play any sports at school. But now I realize I need to change :) Thanks again!
Answer
Couch to 5K is great.
Here's a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don't forget to hold each stretch for 20-40 seconds. You'll want to warm up your muscles by walking before you stretch or do "dynamic stretches" before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are - do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them - most have a treadmill or some little ones will even let you take them out for a lap around the block. Don't worry about replacing them or what comes after the program until you run your first 5K and see how you feel.
Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I'm slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can't handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. :-) Also, see if you can find a 5K Fun Run in your area - now's not a great season for it, but they're out there. Here's a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html
Couch to 5K is great.
Here's a link to some basic stretches: http://www.pccoach.com/newsletters/May05/stretching.htm
Don't forget to hold each stretch for 20-40 seconds. You'll want to warm up your muscles by walking before you stretch or do "dynamic stretches" before the run and then do static stretches afterward.
Go to a running store that specializes in running and have them look at your feet and help you select a running shoe for you. The best shoe for you will vary greatly depending on whether your foot angles in or out (pronates), the height of your arches, your stride, how overweight you are - do you need extra cushioning because extra weight is harder on the joints?, and whether you have had other injuries (knees, hips, ankles). Not only should they measure your foot, they should also watch you run in them - most have a treadmill or some little ones will even let you take them out for a lap around the block. Don't worry about replacing them or what comes after the program until you run your first 5K and see how you feel.
Each person is different. I immediately went from my first 5K to train for a 10K and then a half. I'm slower, but I like distance and the time to think in my day while I run. My DH is a cross-country guy from way back, but 5K is the right distance for him (bad knees/feet that can't handle the long-distance runs on a regular basis in his old age) and he can works speed drills and loves hills. Just get started. :-) Also, see if you can find a 5K Fun Run in your area - now's not a great season for it, but they're out there. Here's a link to help you find one. Actually having a race as your goal is great motivation to keep going if you get discouraged or tired along the way. http://www.runnersworld.com/cda/racefinder/0,7151,s6-239-283-284-0-0-0-0-0,00.html
Quotes from The Kite Runner that show how Amir changed throughout the book?
Chris
I need quotes that show how Amir has changed from beginning, middle and end.
Answer
the kite runner is one of the best books i ever read.
since i don't have a copy i will give u some instances rather than quotes.
1 Amir in the beginning places the money he gets us birthday gift under Hassan's bed to get rid of him. in the end he places money under the bed of afghan family as token of gratitude. he turns considerate.
2 the only thing Hassan wanted was to please Amir. initially Amir watched silently as his half brother was molested, just because he wanted to please his father. in the end it is his turn to please Hassan's son.
it is a very touching story
the kite runner is one of the best books i ever read.
since i don't have a copy i will give u some instances rather than quotes.
1 Amir in the beginning places the money he gets us birthday gift under Hassan's bed to get rid of him. in the end he places money under the bed of afghan family as token of gratitude. he turns considerate.
2 the only thing Hassan wanted was to please Amir. initially Amir watched silently as his half brother was molested, just because he wanted to please his father. in the end it is his turn to please Hassan's son.
it is a very touching story
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