Some questions

[X8Q]

Okay, so a few years ago I was in cross country (miserable experience if I recall correctly) and an "average" runner. After it was over I sort of started to let myself go. Then about four months ago I started running again using this plan:

http://www.coolrunning.com/engine/2/2_3/181.shtml

Now that I've completed it, I'm not really sure what to do next. What do you guys recommend? Keep adding 5 more running minutes each week? Quicken my pace? How many times should I run each week?

And my next question is about proper running form. No one really gave me advice about it back in cross country. So I'm wondering how I should be running. Should my back be constantly straight throughout the run? Should I be lowering and placing my foot in a particular fashion? How should my arms be moving? Should my back and neck be relaxed? What about my abs?

Thanks!

[Irukanji]

Not an expert, but i'd say heel first, so your foot can act as a spring/lever to get you further. Keep your back as straight as possible - it helps air get into your lungs. And use your arms to help add power as you run. You can run very fast with your hands by your side, so keep them moving in sync with the opposite leg(it's easier this way).

Hope that helps

[pat]

shoes!

your shoes will greatly effect your running posture...

everyone's stride is different, so those nikes you picked up (or whatever) may not be best suited for you.

i suggest you go to a running store and have them help you find a pair for you.

i was running daily in some plain ol new balances and developed horrible lower back problems.

gots me some new shoes, problem solved.

...and of course, if you already know this, then fuck me.

[Thought Riot]

Definately heel first. If you don't it's hell on your shins and your legs in general. I almost hurt myself running xc on the balls of my feet and the trainer basically called me an idiot. Sprint on the balls of your feet though.

I don't really know what your goals are, but look into HIIT. Great for sprinting and keeping muscle while losing fat. I'd probably look into just quickening your pace or else your workouts will take forever after a bit.