I know that there are a few runners on Plime....all at different levels.

But I thought we could all benefit from each other's tips and tricks (or advice of any kind).



So, here's my first trick.... I usually run to music. No, not running while listening to music, but actually running to the beat of the music.


First, download MixMeister's BPM Analyzer (it's freeware). Then run all your MP3's through it to find out how many beats per minute each song is.

Side note, the BMP Analyzer can ony read WAV, MP3 and WMA files. If you use iTunes, you can use this M4a to MP3 Converter (also freeware) to convert your M4a files to MP3 files. Convert the files, run the BPM analyzer on the converted files, then delete the MP3 files (unless you want to have two copies of all your song on your computer).

Then, put in a selection of songs into your MP3 player (or iPod) and run to the beat of the song.

When you find a beat that is a comfortable running speed, then grab all the songs you like within a small range faster and slower than that song.



Me, for example, figured out that running to Judas Priest "Turbo Lover" and Scorpions "Wind of Change" felt pretty good. Both of those songs are 151 beats per minute. So, I grabbed songs that ranged from 154 to 148 beats per minute and ran to those.

Since then, I've sped up a little and now all my songs range from 162 BPM (Metallica "Trapped Under Ice" and Daughtry "What About Now") to 152 BPM (Motley Crue "Hooligan's Holiday" and Guns and Roses "Live or Let Die") depending on if I want to run faster (for a 5K) or slower (Marathon pace).

This keeps me running a very steadily.

Interesting concept. I've always ran to the rhythm of my breathing. Three steps for breathing out, one for breathing in. Sometimes my breath will come out more forcibly, as I step. So it's not a slow steady breath out, but more of a huh huh huh, breath in, huh huh huh, breath in, repeat.

I can always change to the pace I want to run. For whatever reason, it's always lulled me and kept me going.

That being said, it's been years since I've been able to run more than a few minutes before gasping for breath. Just can't get over that hump.

One of the main reasons I do run to the music is that it gives me something else to concentrate on besides the fact that I have XX miles to go to finish my run. I just listen to the music, enjoy the scenery and run.

Yep, I did the same thing for my music. Running with tunes is so much better, and having it to pace myself is great. Hubbin has to run a mile and half (not long) in a certain time for his annual physical fitness test, so, for practicing, he picked songs with the pace he liked AND the combined time he wanted. Put them in order, and he could use that as a back up pace.

Other thing...Change shoes. Often. I have HappyFeet insoles, and move them from pair to pair, replacing the insoles once a year and the shoes every 3-4 months. I start getting shin splints when my shoes need to be replaced.

When I am at the gym on the elliptical, I run to an album because I DON'T keep the same pace...it goes up and down for a more cardio workout. And it is rare that an entire album is all fast or all slow. I like Flogging Molly for this purpose.

And there are two main reasons that I run on the elliptical instead of outside:

1) Arizona. 108 degrees
2) If I get to the point where I simply cannot go as long as I usually do, I can simply step off and be done. If I run outside, I have to walk back! :OP

Yes, at the gym, I listen to hard rock/heavy metal...just to keep me pumped up as I'm pushing those heavy weights. (10 lb dumbbell curls FTW!)

I'm starting to become a runner because of the marathon I signed up for. More about that when I ask for generous UNICEF donations :D...


Anyways, I'm hitting a little problem, because every time I run, I mess up my knee. I can't walk up and down stairs, or run the next day. Usually walking straight is no problem. It's always the same knee, and I can play squash or rugby with no problem.

So here's the tip I got. Apparently this happens when one of your feet is not straight when you run. It puts a TINY bit of strain on one knee... for an hour. And that messes it up. Basically creates a bruise. So now I have to teach myself to run straight. I'll get this confirmed by a physiotherapist on Friday, or else next week, but that's what I've been told.


In terms of music, THANKS IP!!!! I've been looking for exactly that. I want to be able to put a proper pace program in effect, and run to that. I'm also soon gonna purchase the Nike+ thing that hooks up to your iPod. Apparently that has some pretty cool features too... Anyone have experience with that?

One thing to watch for is your IT Band (Iliotibial band). Iliotibail Band Syndrom is one of the leading causes of lateral knee pain in runners.

You need to stretch every day....but most especially after you run. Here are some examples on how to stretch your IT Band.

I have had knee pain, too...but if I'm diligent about stretching my IT Band, then the pain is minimum (and sometimes non-existent).
I don't have the Nike+ system, but I've heard good things about it. I currently run with a Garmin 305 and I've been told the Garmin is more accurate, but the Garmin does not talk directly into your iPod, either.

Since the Nike+ system is only $29.95 - I'm sure I will eventually get one.

Always put one leg in front of the other

That is all

Awesome. I had thought about creating a thread like this but figured one already existed.

When I lived in the city, I used to always run to the music, but now that I run in the woods every day, I find I enjoy more mellow music.

I love listening to music as I run, but I cannot wear earbuds or headphones because I need to be able to hear every noise around me. As a result, I find that by cranking the volume on my ipod up, I can place the earbuds at the top of my bra and listen to music as well as the sounds of the forest. It's super handy.

Anyone have any pointers about running uphill? How about ways of securing bear spray so it doesn't hit me in the hip but is still very accessible ICE?

I'm in the process of tackling 1.6km of 13% grade every morning. I usually spend most of it thinking "I think I can I think I can I think I can."

I do the stretching pretty well. It's not the IT Band that's the problem, it's literally inside my knee. We'll see what the doc says. I stretch usually for about 5 - 10 mins before and the same after running, so stretching's going alright.

In terms of the Nike+, I'm still running with a Shuffle. I'll ask for a Nano for my birthday, and then I'll be able to use the Nike+ thing. At first I thought I had to get the right shoes, but there are nifty little things that allow you to attach it to your laces of other shoes too.

I can't find anything about the Nike+ actually adjusting your music and stuff, but it does measure all the other things, and it can tell you when to speed up, slow down, etc, based on what you decide beforehand.

Not big enough for a traditional can, but it might help. Barring that, I'd get something easy to strap around your arm.

I used to worry about encountering a mountain lion or wild pig...but 3 years and I've seen one pig, and it fled in terror, so I worry less.

I do the same thing, running outside. Base rules say no jogging with ear buds/head phones on, so I just have a set of head phones that hang around my neck. I get the cheapest ones I can, because they tend to fry after several months of sweatiness.

I'll start wearing a bra and try it out maybe!

You don't strike me as the gal that needs bear spray...

Are you heel striking? Iffin you are, you can expect alot of knee pain to go along with it.

Run on concrete in barefeet. That is how you should be running with shoes on. Not over striding, not heel striking. (Trust me, your heels won't last long after a few heel strikes).

Aside from the pain,(and you are jamming your femur into your hip socket as well when you heel strike), you are also losing forward momentum by effectively braking with each heel strike.

If you're running for speed tuck your elbows to your sides.

I've heard that when running uphill, it is best to stay more on your toes instead of bringing heels down. It creates a better grip and propels you more forward than taking a step forward and going back to land the heel.

My friend swears by keeping your wrists by your waist when running too. I always end up with mine just under my ribs.

Also, anyone have any suggestions for one-sided shin pain?

*ahem* (In my best gangster voice ever)

Ya wants me to rough up your other shin so ya's don't evenz thinks about the sore shin fo' a while?

I found out about the Sinister 7 Ultramarathon too late this year to seriously train for it, but barring some major event, I want to compete next year.

Looks cool.

I'm trying to get a team to run the Texas Independence Relay.

Runner's World (don't blame me, that's the actual title on the magazine) has an article about 5 weeks to your first (or fastest) 5-K.

I haven't read it yet, been focusing on the Gadgets article right now!