By David Freeze
Starting Your Running Journey
Last week, I talked about how an already active runner could set a goal to complete a marathon. Marathons are mostly cool weather events, and if you run an early to mid-spring 26.2 miler, you have the benefit of doing the training in cool weather. Cool weather training is much easier on the body than the warm and humid weather of the late spring and summer.
Since we are entering into the resolution time of early January, I think it is worth mentioning another possible running journey. What is a resolution but another goal? The term Couch to 5K has become very popular over the last ten years or so, specifically as a way to start running. I hate the term “Couch to 5K” because it sounds like a program for those who do little activity at all and then decide to do a 3.1 mile running event.
I have been leading a local beginning runners program for more than 20 years now and the one thing I’m sure of is that there is no sure fired way to make an online program work. Just as there is no guaranteed way that my class will get it done for you. But most of what you see online touts their program as the best of 100’s online. Just send in your money and success will come. Do this today, do this tomorrow. One reply said, “What if I only have a futon?”
Some online programs are six weeks, some seven or just about any other length of ten or less. What I do agree with is that most can be successful, but it takes willpower and “doing the homework” which refers to the time on the feet while building fitness.
What I would say to anyone who wants to begin running is start putting positives in your corner. All of us are different, more than just age and level of fitness. Level of commitment stands out among those attendees who do our class.
I suggest starting by walking and doing as much of it outside as possible. Few people get off the couch as successful runners, but most of us can walk. I would commit two weeks to walking at an increasing pace and distance.
During that two weeks, go get a good pair of running shoes at Ralph Baker’s. Get fitted, analyzed and come away with the shoe that will help you complete the goal. The right shoe puts you many steps ahead in comfort and will aid in success.
Even when walking, especially as you increase in pace, make sure you can talk at least in short phrases. If you can’t, you are pushing too hard. Beginning running takes good respirations. Slow and easy at the start is the key. The biggest mistake is starting too fast, losing your breath and struggling through the workout.
If you haven’t already, find a friend with the same goal and you can work wonders with accountability. Take it slow and don’t expect overnight results. Focus on building your stamina, monitoring your pace, and being patient.
And the last big step, start running for minutes at a time. Two, then four, six, eight and ten while walking in between. Ten minutes at an easy pace gets you close to a half mile. You are on the way.
The road to becoming a runner is long, but every run gets you closer to the runner you want to be. Lace up those shoes, hit the pavement, and remember that every run builds the runner you’re becoming.
Then, after a headstart, sign up for my beginning runners class that begins on March 10th. And your journey will continue with knowledge about shoes and equipment, nutrition, running form and much more.
There are no more races locally until the granddaddy of them all, Winter Flight, set for February 1st. It is one of the oldest races in the south and loaded with history. We’ll visit the 43rd edition of this storied race next week.
Look for all this and more at www.salisburyrowanrunners.org
