By Terri Rath
As
the weather starts to warm, and the flowers begin to bud, it’s time to get
outside. If you haven’t run all winter
because of the cold and snow, or haven’t run for quite some time, here are a
few tips to help you be successful this spring.
I
Can Do Dream, dream big! If you want to be a runner, but aren’t right
now, it just takes a few steps to start.
You can do it, you just need the right attitude. At first, it can be challenging but remember
that by applying the following tips and strategies, you will become the runner
you’ve dreamed about.
“There
is little difference in people, but that little difference makes a big
difference. That little difference is
attitude. The big difference is whether
it is positive or negative.” Robert
Collier
Proper
Gear Are your running shoes old, or just seem that
way, then it might be a good time to go to a specialized running store. Not only will they have a knowledgeable
running staff, the newest shoes, clothes and gadgets, they can evaluate your
running form and help you to select the perfect shoe for you. Over time, your body changes and your shoes
may need to as well.
Start
Loose and Warm Before you begin running, make sure that you
prepare your joints as well as warm up your muscles. Begin each run with joint rotations. This helps to lubricate the joints. Here are three joint rotations to start with:
- For your ankles: stand on your right leg, bend your left knee and lift to hip height, rotate your left ankle inward six times and then outward six times. Repeat on your right leg.
- For your knees: stand on your right leg, bend your left knee and lift to hip height, then circle your foot around your knee in each direction six times. Repeat on your other side.
- For your hips: stand on your right leg, bend your left knee and lift to hip height, rotate your knee around your hip joint inward six times and then outward six times. Repeat on your right leg.
After
your joint rotations, now you’re ready for your 5-10 minute warm-up walk or
slow jog.
Start
Slow Since you’re just getting started in your
running program, run at an easy pace for short bouts of time, interspersed with
walking. These run/walk intervals will
help your body to adapt. Run slowly
until you start to fatigue slightly, and then walk half the time you ran, and
repeat for a total of 30 minutes. Each
week, increase your running by no more than 10%. For example, Sam runs for 6 minutes, walks 3
minutes and then repeats this about 3 times.
Sam runs the same work-out two more times in the week. Next week, Sam will run 7 minutes, with a 3 ½
minute walk, and will repeat this 3 times.
After 3 weeks, Sam will slowly start to decrease his walking time. Before long, Sam will be able to run without
walk breaks.
Consistency I love Nike’s slogan: Just Do It! This is the biggest key to being
successful. There will always be excuses
of why you can’t. If you want to be a
runner and I know you do, you must make the time to run and be consistent at
doing it. You don’t need to run every
day, nor should you. Schedule to run
three times a week, preferably with a day of rest in between your runs. Consistency will allow your body to adapt to
the training. Consistency will yield
results.
The
spring is such a wonderful time of year to run outside. As you begin your spring running program,
make sure you have the right gear by going to a specialty running store and
being fitted for the right shoes for you.
When you go out, prepare your body with joint rotations and a good warm
up. Be easy on yourself and let your
body adapt by running slowly at first with interspersing walking. With your consistent effort, running will
become easier and easier. Enjoy becoming
the runner you’ve dream about!
See
you around the trail!
