{A morning run along Miami Beach, Florida}
Since starting my triathlon-training program I learned that I like running…outside. For years, I would head to the gym and try to run on the treadmill. I hated it and would quickly gravitate to other machines at the gym like the elliptical. I like being outside in all kinds of weather, even during a misting rain, as I map different courses around my neighborhood and community. It’s fun and I do some of my best thinking when running my morning 5k.
My other discovery is that most runners particularly those who start from a sitting position on the couch don’t begin by running 30 plus consecutive minutes on their first run. They work up to 30 minutes by running/walking intervals. My 10-week plan starts with a 2-minute run and an 8-minute walk – for 3 continuous 10-minute segments. (I have attached a word document with the whole program at the end of the post.) This approach made it possible for me to start running. I would never have been able to run 30 minutes when I started; I would have felt defeated but I could run 2 minutes in a 10-minute period. I also understood if I could run 2 minutes in a 10 minute period this week, then I could run 3 in a 10-minute period the next week. Once I hit 30 minutes, I then started working on extending the time and running faster.
So what are the top three things I would pass on to anyone starting to run?
1. Your cardiovascular system will develop faster than your skeletal system. Huh!? That’s your big advice. Listen up this is important. When you first start running, you may find it difficult to moderate your breathing. You will say, “I can’t catch my breath”. But if you keep at, one day soon, your breathing will flow easily and steadily and you will say, “ I got this and turn on the speed or increase your distance even though your plan calls for a more deliberate approach. This is red flag time! Because your skeletal system lags behind your cardiovascular system, you could be putting extra pressure on your tendons and joints. This is the time you could blow a knee or twist an ankle. So watch out…the goal is to participate in the sport, not be sidelined due to injuries.
2. Purchase a good pair of shoes. Yes, all the colorful running clothes look good but go for the best shoes you can find. If you have a local running store, let them measure and test you for the best fit. A good running shoe makes all the difference in the world when it comes to a successful run.
3. Do you or don’t you need a running watch? I like others believed that runners just ran. Today I know differently. Competitive runners, marathon runners and committed runners aren’t just running: they are training. They train by running intervals, intervals based on time, distance or heart rate. Intervals build a stronger runner but it is also something “to do” while running. I purchased a watch to help me keep up with my intervals but you don’t necessarily need a running watch. You can use a traditional watch with a second hand or use an app on your phone.
So that is pretty much it for my approach to running. There are great resources on line and I now receive the magazine Runner's World at home. Next: Swimming
Register to download the form.