Let’s talk running!!
FIRST though, I must mention something pertaining to the last blog posted. Treadmill walkers, DO NOT HANG ON TO THE TREADMILL during the workout. Set the speed so you can do it hands free. Thank you. It’s been bothering me I didn’t say that to begin with!
So, back to running. I wish I had a dollar for every time I’ve heard someone say, “I can’t run.” Seriously, they just blurt out, “I can’t run.” I’d like to change your mind today. Back in the day, when I thought I couldn’t run, I envisioned an elite athlete doing 4.2 minute miles for great distances. This couldn’t be further from the truth for most people. I believe if you are moving, you are benefiting your body (no matter the pace). Now, obviously, if you’ve had a doctor tell you DO NOT run, please follow your doctor’s advice, do not run, and skip down to my blog on walking. But if you (and really be honest about this) think you cannot run because you’ve tried it and it is too hard, please continue reading. The reason you believe you cannot run is because you are starting out too fast. I can almost guarantee this is the problem. I was 33 when I began running “officially” as an adult. I went out to Lake Murray in beautiful La Mesa CA., and I took off like I did when I was in jr. high at about a 7.5 minute pace. Needless to say, within 3 minutes I was gasping for air wishing I would die or get over it!! My dear friend at the time said, “For goodness sake, SLOW DOWN!!!! You are not being chased by a mass murderer!” I remember thinking, "slower? Now there’s an idea." It never occurred to me to just slow down. Lesson number one, when you begin your new exercise routine running, go slow. Even if you feel weird for running so slow, stay slow or go even a little bit slower. It turned out my 33 year old non jr. high pace was about a 10 minute mile. It is not about how fast you are going; it is about how long you can sustain your pace. If you are a beginner, I would suggest you set a goal such as, “I am going to run for 5 minutes (slowly) and then I will walk for 1 minute” and repeat. If you think you can do 10 minutes without stopping (and you probably can if you are going slow enough) then try that. Do this until you can run a mile without stopping. In no time, you will be able to run a mile. If you do this 3 days a week, I'd say in 2 weeks you will be successful with one mile.
Now that you are off on the right foot (no pun intended ~ ha ha), let’s talk about building up your distance. To really see the cardiovascular benefits of running, you are going to need to be able to run for more than 5 or 10 minutes, or more than just one mile. But when you can only run one mile, thinking about running 3 is overwhelming. When you can only run 3 miles, thinking about running 9 is overwhelming, and on and on. So don’t allow this mental image to hold you back. It is actually very easy to build your distance. First, pick a day you plan to commit to running every week. You will be running on some of the other days too, but you need a day that is your running day. I call this my "long" run day, and I do it on Saturday mornings. So every Saturday I add one mile to my current distance depending on what my goal is (currently I plan on running the Rock n River half marathon,13.1 miles, on May 1, 2011). I promise you will be able to add one mile a week (again, if you are a beginner and just trying to get down one mile, keep at one mile until you can complete it without walking). If your "long" run is 2 miles, then your mid-week runs should only be one mile. If you are at 4 miles "long", then do a couple 2 or a 3 mile mid-week runs. Once you get to 5 or more miles on your long run day, then mid-week do 3 or 4 miles. Another misconception is that you have to run every day. Not true, especially when you start to log lots of miles. It is important that you do not do long runs back to back, and once you get up beyond 5 miles, then I suggest you take a full day off before another run. Take a walk if you'd like, or go to the gym, but allow some recovery time. I run two or three days (usually 2) in addition to my “long run” day. On my mid-week ~ or "short" days ~ I only run 2 to 4 miles depending on time, weather and various other life happenings. And sometimes, I manage to skip and entire week before my next "long" run day ~ aghast ~ yes it's true, and it's okay!! Don't beat yourself up if this happens. Just go out next time and hit it. You will be able to keep training. Please do your best not to let this happen for more than a week. It can be discouraging if too much time elapses, and you feel like you've gone backwards. It's happened to all of us at one time or another and it stinks.
A favorite website of mine is http://www.geodistance.com/. It allows you to plug in an address anywhere in the world (so you can still exercise while on vacation, no excuses), and it will give you the distance of your run. I usually plot my run before I go, so I don't have to run any longer than necessary ~ ha ha!! This site has the regular map view, and it also has a satellite view. Satellite comes in handy when you have walking trails and such that don't show up on the regular map view. If you are interested in training for a half marathon (do NOT shout "no way"), a great website is http://www.marathonrookie.com/half-marathon-training.html. You can also find a full marathon training schedule on this site and lots of other great information on running. I never would have dreamed when I completed my first 3 miles that I would run a full marathon. But I did, and it felt great to set that goal and accomplish it~!
Just a few of the wonderful benefits of running:
* Weight loss ~ great way to get to ideal body weight
* Maintains bone density (very important for all women over the age of 30, yes 30!)
* Improves cardiovascular health
* Lowers blood pressure
* Helps cholesterol levels ~ raises good, lowers bad
* Increases lung capasity
* Improves coordination
* Stress relief
* Confidence ~ sense of accomplishment
* Great legs baby!!
Okay, okay... obviously I think running is an awesome and fun way to stay fit. I want to say one last thing. Running will help you lose body fat, and the longer you can run (even if you run slow like me), the more fat you will burn. Think about that tummy roll you want to say goodbye too when your run is difficult. Think about that junk in your trunk (a little junk is okay, right? I sure hope so!). You will have great running days, and you will have days when it feels like you've never run a day in your life. Stick with it. Stay focused on your goal. Remember to always have good shoes (a whole other blog, but I will spare you today) and comfortable appropriate clothing. If you have any questions, please ask me. I am not an expert, but I will do my best to help you along and encourage you in your goal!
Shannon
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