Why Run? To establish a goal for yourself, to mend your mind, body, or soul
• Establish a goal: Make fitness a habit, lose or maintain weight, increase your endurance, boost your overall health, run in a local 5k (10-12 weeks from now for training), improve your race time, etc.
• Mind: Walking and Jogging gives you a peace of mind, a chance to regain perspective, gather inspiration and creativity
• Body: Walking and Jogging decreases risk of heart attack, prevents osteoporosis, gives oxygen to the heart, helps with balance and agility and helps lose or maintain weight
• Soul: Walking and Jogging gives oxygen to the brain, prevents or repairs depression and anxiety, connects you with nature, clears your mind, builds confidence
Preparations for starting a running program:
• Speak to a doctor if you have experienced health issues- exercise is good for you but it can cause dramatic changes in your body.
• Hydrate- make sure you are drinking water throughout the day to prepare for your evening exercise program. The goal is half your body weight in fluid ounces. Ex: 180 pound woman=90 oz of water a day
• Avoid eating a large meal an hour before workout. A small snack is sufficient.
• Know the difference in soreness and pain-tightness. Sore muscles are expected.
• Be patient with your results. If you are beginning a running regime, 2 days is plenty. Work up to 3 days. Advance to no more than 4-5 days of running a week. This is also to prevent injury.
• Rest days are critical to any training plan- just as important as the exercise day.
• Posture- Upright position, not slumped over or leaning, arms relaxed by your hip bones, swing arms naturally by your sides, head up and looking toward the horizon, not down at your feet.
• Balance- Think about balancing your body weight between both feet. Striding out too far forward will cause you to land on your heel creating an unbalanced body position. Think of flat feet like a shuffle. This will cause less impact to your body.
• Cadence- This is the number of times your feet hit the ground per minute. Aim for quick steps- 90 steps on each foot per minute. Download a metronome and set it at 90.
• Breathing- This should be as natural and as full as possible. You don’t want quick breaths in and out your mouth. Work towards breathing in through the nose out through the nose or mouth. You can try to breath in for 4 steps and out for 4 steps.
Find a walk/run sequence that is comfortable for you and be consistent with it. If you are a new runner, try 30 seconds of jogging followed by 4 minutes of walking and repeat for 30 minutes. After doing that for 3-6 runs (2 weeks) try increasing to 1 minute followed by 3 minutes of walking for 30 minutes. This method was made well known by former Olympic athlete, Jeff Galloway. It allows time to regroup during the walk breaks and think about your form. It also keeps the heart rate from going anaerobic.
What to wear:
• Properly fitted run shoes
• For the women- properly fitted sports bra
• Gloves (if 50 or below)
• Headband or hat
• Windbreaker (if 50 or below)
Walking and Running shoes:
• Have your foot and arch measured and gait analyzed by an experience run store.
• Size up a full size from what you measure. This will allow for the space needed after your feet swell from exercise.
• If you have arch pain or heel pain, you need an insole. If you already own custom insoles, bring them with you to the store. This will help insure a perfect fit for you.
• Bring the socks you will walk/run in for trying on shoes.
• Lace up your shoes every time you put them on. Unlace your shoes before taking them off.
• Kick your heel back to set your foot into the back of the shoe.
• Still kicked up, lace down from the toe area. Simply sliding on the shoe and lacing from top can cause blisters and an improper fit.
• You can walk in a running shoe, but you do not need to run in a walking shoe
Clothing and Socks:
• Look for fabrics such as cool-max, polyester, spandex, or merino wool
• Cotton holds moisture which can cause blistering on the feet or chafing on the body
• Body Glide or anti-chafe cream for thighs and feet
• Water bottle or water belt
For the Women:
• Sports bras are the most neglected part of women’s apparel. 80% of women are in the wrong bra size. Sports bras are designed to provide support while minimizing breast movement.
• Signs your bra size is incorrect:
1.Too big if bra pulls up in the back or if there is extra space under the cup
2. Too small if extra flesh is poking out towards the armpit or the bra is making a mark on your shoulders.
• Look for fabrics such as: lycra spandex or cool-max polyester
• A sports bra needs to be replaced once a year or as you start to notice a looser fit or increased breast movement.
It is preferred to run on a designated pedestrian/bike path however, many people like to run in their neighborhood. When doing so, remember to ALWAYS run facing traffic on the left side of the road and NEVER run with cars coming from behind. You do have rights on the road but most drivers are not expecting to see you on the road, especially if they are distracted by cell phones or children. Cycling is the opposite. You bike ride with the flow of traffic because you are considered a vehicle.
Always wear clothing that can be seen especially at dusk and dawn. White is not reflective- the brighter the color the better. Wear a reflective vest/belt or safety lights if running at dark. Don’t assume car lights will make you visible. You will see a car before they see you so move over to the side of the road or in the grass and let them pass.
Gearhead Outfitters sponsors a 90 day online running program called Project 90 that begins July 15th. The program is designed to teach you proper form in order to reduce the risk of injury. We provide a 90 day training plan for beginner through advanced runners. We discuss form, heart rate training, proper shoes and clothing, nutrition, and much more. Visit www.project90.com for full details.