Want to be a better runner. Here’s what helped me - I’ve always been the worst runner in the world then my little brother who trains Rangers helped me learn to run better…I still suck at it, but I did finish my triathalon.
Run, don’t jog. Actually running is easier on the knees.
When you run, until you get used to it, turn off the MP3 player and listen to your feet. Try to run silently, like you are sneaking up on something, avoid the slap, slap, slap of your feet - this makes it easier, reduces shin splints, and reduces abdominal cramps (side stitches).
Try running longer and longer intervals. Decide what your goal mileage is for the short term. Then start with 100/100 sprint/walk sessions for that mileage, increase to 150/100, then 200/100, 250/100. Then when you are ready gradually start decreasing the walking rest periods by 10 paces this time, 10 more time after next…soon enough you can run your goal mileage. Now add more and after your usual run start going the rest of the new distance in 100/100 patterns and so on until you eventaully reach your long term goal.
Breath in through the nose, out through the mouth. To improve lung capacity, stretch and expand those alveoli by occasionally having periods of forceful exhalation, you’ll sound like a grouchy old bear while doing this and running at the same time, but it’ll improve your wind. Sometimes you can also expand the alveoli while running by exhaling out forcefully through pursed lips.
This is all I can offer, if you want to take running advice from the worlds’ worst runner and holder of the world record for slowest triathalon finish in the history of the event…I hope it helps. BTW, when I started out, I couldn’t run 25 paces without being short of breath and having to stop.
Again, how this information will relate to your weight training with AAS support - I have no clue…yet. We’ll find out starting in september when I start training for the 1/2 ironman next spring. Now I’m concentrating on weight training, muscle mass, strength, and training my little girl for her triathalon in september.
Good luck on your running. I hope this is at least slightly helpful to you.