Catching up with Running Season

You want to start running. As in more than sprinting after your kids or chasing the dog. You are thinking in terms of miles. Maybe you are no where near that and you don’t even know where or how to start. With the cooler weather coming up and many fun local races in the winter and spring, you are choosing a great time to get started. Often people ask me about this subject, and they wonder, “Do I just start jogging? And for how long? What can I do to get started?”

Learning to be a runner is a great fitness goal. As with any great goal, you need a plan.
Some important things to keep in mind as you start training are:

Remain injury free. There's not a replacement for "mom" or “dad” and those that are not parents, you also need to stay healthy to keep your momentum going once you get started. As your body adjusts to this new level of activity, you will want to pay careful attention to an unusual aches or pains.
Try to have a positive attitude and keep in mind, there are plenty of people who will support you, and give you coaching if you need it.
Next, and possibly most important: You are not a jogger. You are a runner, and sometimes a walker, but not a jogger. Feeling powerful yet? Let’s go over your plan. In order to map out your perfect plan, we will need to first discover what your goals are. Is your goal to run a 5K by October? Run the Gate River Run in March? Being able to run and breathe comfortably at the same time? Maybe you want to run the newest marathon or half marathon in our area, 26.2 with Donna: The National Marathon to Fight Breast Cancer. Deciding what you want to do will depend on your current physical activity level, and what your reasons for running are. Decide what you want and then focus on a plan to get there. Recently, my wife decided to run the Donna Hicken half marathon. She knew she needed to push herself beyond what she was doing, and didn't have a plan. Within a week, she set up a running schedule for herself. She has mapped out a running plan for 6 months (to the half marathon date.)

But what if you are just getting started?

How do you start? The method that has worked for many of my clients is to start out waking at a brisk pace. You want to go out for a certain amount of time first. For example, go for a 45 minute walk. Walk as fast as you can and swing your arms. When you get home, figure out how far you went. (I use Gmaps Pedometer on Google) you should be covering 3 miles in 45 minutes of "power walking". If you are already doing this, you are ready to run. There are a lot of theories on beginning running. Here is what has worked for us. Start with 15 minutes of power walking (warm-up). Then speed up to 15 mintues of running. Then back to 15 minutes of power walking (cool down). Before long you should be able to do the running portion for 20 minutes and the cool down becomes shorter. A gradual build up of running time with a "well warmed-up body" works great. Others do something called the "Galloway method" which is running with scheduled walking breaks. Some people have great success with this method. You can Google that method if you think it will work for you.
There are a few more very important points that you should be aware of.
Shoes: This is the #1 most important piece of running gear for injury prevention. Bad shoes almost always = pain somewhere. Make sure your shoes are in fact designed for running, not walking or cross training. A good running shoe will not pinch or hurt your foot anywhere. Leave about a thumb’s width of room from your toe to the tip of the shoe. It is also important to have proper support and cushioning. Contact a running shoe expert or use the internet to find out more about shoes. Also, keep in mind, after approximately 300 miles; it’s time for a new pair. Water: Hydrate before and after you run. Remember that you should drink 64 oz of water a day. I like Vitamin Water for an additional hydration boost. It's good to mix in a bottle or half a bottle of this on run days. Try not to over do it. Breathing: Make sure you take deep breaths in and fully exhale while you run and walk. It becomes more natural after some time, but focus here for the first 10 minutes of each run. Stretching: Don't skip it. There are a number of stretches that will help your muscles warm up before running or walking. Ideally, you should stretch 10 to 20 minutes before running.Ice: If at any time you feel pain, use ice quickly after you discover the soreness and frequently till it stops and consult your doctor. Remember this quote "you can never go wrong with ice". As a general rule, you should first consult your physician before beginning any rigorous exercise. Consider finding a 5K or other race in the area that is about 3-4 months away. Then look up a training program online (search: couch to 5K, or beginner's 5K training, etc.) or let me know and i will find something for you. There are different things people do, with many options for you to try. Map out your plan in a special book you create, or somewhere you will keep up with it.

Personally, I plan to run in as many local races as my wife will allow me. I certainly hope to see you out on the course. Good luck and remember…

You can do it!