Just back from a quick 4 miler through the beautiful streets of Raynham. It's a bit of a race against mother nature at this time of year. I am not a morning runner so that little window at the end of the day between the commute home and sundown is precious time and not to be wasted. It felt good to get out although at 41 degrees it's tough to dress efficiently. I usually end up overdressing and carrying my hat and gloves back. This is the type of weather that also challenges my respiratory system. And no, I don't have trouble breathing. Rather I suffer from the natural byproducts of labored breathing in cold weather. So to those drivers on North Main St waiting for the light to change, my sincerest apologies for blasting out a few snot rockets.
I thought tonight I would share a few thoughts about getting started with a running program. Why tonight you ask? Because this is the perfect time of year to start. Cool days make for perfect conditions and removing heat from the equation makes things a little easier on the new runner. If you have started a running program in the past and didn't last very long, do not despair. A few tips and maybe this is your year. Personally, I believe most runners quit for two reasons.
First, pain or injury. And I do not mean the usual aches and pains the day after a run. That is to be expected as the body shakes off the effects of relative winter inactivity and lack of vigorous exercise. The good news is this is temporary. The pain I am talking about is more acute. The knee you can't walk on. The hip or lower back that makes it difficult to get up from your chair.
Second, lack of goals and a plan to achieve them. Let's face it, starting a running regimen is difficult. Running without a plan makes it even more so. The smallest investment in time can go a long ways toward achieving your goals.
Pain - first, I am making the assumption that you have been medically cleared to begin a running plan. That assumption aside, acute pain is usually caused by improper footwear or being impatient with your progress. If you are serious about running, your first stop is to a running store for a professional shoe fitting. When your foot strikes the ground, it may roll inward, outward, or may land in a fairly neutral position. Running shoes are made to stabilize this movement, called pronation. Only a trained eye can determine your level of pronation. Yes, you will pay a little more for running shoes at a specialty running store. But seriously, when you are writhing in pain from runners knee, you would gladly pay the extra $20 to make the pain go away.
The second reason for pain, being impatient, goes hand in hand with having a goal and a plan to achieve it. The old adage "slow and steady wins the race" certainly applies here. There is absolutely no shame in starting with a run/walk/run program. As a rule of thumb, a reasonable starting point would have you run/walk/run for 30 minutes 4 times a week. Or even starting with a brisk walk. Don't even pay attention to mileage. At this point, how far you go is irrelevant. When you find that you are running the entire 30 minutes, only then do we start worrying about and tracking mileage. When we have a mileage base, and you are feeling like the 30 minutes isn't enough, then it's time to increase your effort by adding no more than 10% to your total weekly mileage. So lets assume that your 4 days running has you going a total of 10 miles. The following week we will tack on a mile, or 1/4 mile a day. This slow and steady progression, accompanied with proper footwear, will set you up for injury free running.
There are dozens of great running plans online. Just Google "starting a running program". Be reasonable with your expectations. But have a plan. And put YOU first. Put the dates in INK on your calendar. These running dates have to be your focus goal every single day. Aside from family and work obligations, your run HAS to happen. As scheduled. Every day it's on your calendar.
With a little planning, and reasonable expectations, your first 5k is not as far off as you might think. More on that in the next blog........
Run FOR life, not from it.......
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