Get a Running Start

Did you hate to run the mile in school? Feel an overwhelming sense of dread as the day approached and you knew that by the end of P.E. you would be wheezing and gasping and ready to collapse on the ground? Me, too. Since elementary school days, running was never my thing. In fact, sports were not really my thing. It wasn't that I didn't like gym class; I enjoyed games--even sports. But I was just a small kid and never confident enough in my ability to perform as well as others. And if there was one part of P.E. I did not like, it was running The Mile.

If you can relate, take heart! Keep reading! If you sense where this is headed and are muttering to yourself, "Good for her; that's not me. I could never run even one mile," still keep reading! As with many other things, the hardest part is getting started. Here is what you need to know from someone else who used to be exactly where you are.

Baby Steps
Many people make the mistake of trying to do too much too soon, getting injured, and giving up. Or worse, they get discouraged. Either way the result is the same. If your body is not used to running, break it in gently. Start with running short lengths of time--60 seconds--and then walking for twice as long. Repeat that pattern three or four times and be done. If you don't have access to a treadmill, don't start running at a time of year when the weather will prevent you from getting outside. In the beginning, it's tough enough just to talk yourself into stepping outside, so don't make it harder on yourself by picking a season when the temps will be cold or the rain showers frequent.

Set a Goal
Usually the shortest race distance that isn't a fun run is a 5-K. Look on the internet to find one near you that's at least two months away. Three miles may seem like an impossibility, but don't forget about baby steps. A great 5-K running plan for newbie runners is The Couch to 5-K Running Plan, located HERE.

Find a Friend
The saying "there's strength in numbers" applies perfectly in running. Talk a friend or a family member into training for a 5-K with you. If it's someone that lives close by, you can plan runs together. You're much less likely to talk yourself out of a run if you've made plans to meet someone for it. If you don't live conveniently near each other, you can at least keep one other accountable and ask if they're putting in their time.

Enjoy it!
For a 5-K, you don't need fancy running clothes, you don't have to buy expensive shoes, and you'll be amazed how powerful you'll feel at the finish line! Make sure you snap a picture with your race number still on within 20 minutes of finishing. Then go enjoy the nice post-race benefits for racers--ranging all the way from free food to t-shirts to massages to new food samples to giveaways. After one experience, you may even decide you want to run another!

Wednesday, April 16, 2008

Run, run, run!

The more you run, the more you'll want to run. Get a taste of success and, believe me, it's addicting! Whether you decide to stay and focus on improving your 5-K distances with a future goal of maybe attempting a 10-K someday, or whether you decide to shoot for the moon and tackle a marathon, once you dabble in running it really grabs hold of you. Especially if you continue to follow the advice for beginners listed two posts down.

If you're interested in continuing to improve your speed without injuring yourself, do some research on programs that experienced running coaches have developed. For an example, CLICK HERE.
Posted by Blogger Jeeka at 3:37 PM 0 comments

Monday, April 14, 2008

The Importance of Strength Training

What? Strength training! I thought this blog was about running! Slow down--it is...

After you run your first 5-K (I recommend committing to two just to show yourself the first one wasn't a fluke--if the first one didn't get you addicted, the second will!), you'll want to continue to fine-tune and shape your running program. Many experienced runners will tell you that as you progress in your fitness, it becomes important to add an element of strength training in order to build muscles in your legs and arms (yes, running requires upper body strength, too) that will increase your speed and pace. If you don't have a gym membership, start with something easy at home that doesn't require weights.

For an example of such a workout, Click Here! .
Posted by Blogger Jeeka at 3:53 PM 0 comments
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