Learn To Run

Well folks, it looks like we may be able to get outside a bit in the next coming weeks. The rain is slowing, and my yard no longer looks like a swamp. I hope you are all enjoying this break in rainy weather!
With that being said, I know a lot of you may be questioning this whole, “running” thing and are telling yourself, “I’ll start tomorrow.”  I know the thought of running for exercise is scary, especially if you’ve never done it before. So, I’m here to give you a few pointers to make life a whole lot easier if you do decide to join the “runners club.” Remember, we can all run- it’s a natural instinct especially when you are surprised by that unexpected critter walking down the street.
The first thing I want to say is that it is not impossible! I just finished my stint as the co-technical director for the Dutchess County Chamber of Commerce’s Learn to Run Program. This past Tuesday, our running students finished their program by running one mile! Many of them had never run in the past and guess what, they made it! So, with that little bit of inspiration, here are some bits of knowledge.
Ladies and Gents, if your idea is that you just want to run for exercise but are 100% dreading it, give it a shot. Remember, if you don’t fall in love and catch the runners high, there are other things you can do to get in shape! Walking, hiking, biking, resistance training, etc. are all great ways to get yourself moving. If you’re not cut out to be a runner, don’t let it get you down. It will all be okay!
So, for my “new to running” crew, here are some thoughts for all of you:
Seeing a physician prior to starting a new activity is a good idea! If you haven’t had a “check-up” in “a while” it may be time to see your primary care physician. A baseline health status is always good to have prior to starting a new activity. Prior to running, it’s important to make sure your cardiovascular system is in working order to respond to the stresses of the activity! Also, I’m a supporter of yearly physicals just to make sure all is well in your body. Also, seeing a physician prior to a program can help monitor the gains you’ve made in your running program. How? Monitoring cholesterol, heart rate, respiratory rate, weight, etc.!
We all need a baseline level of fitness to start a running program. Folks, if you think that you’re going to get up and do a 5K training program with minimal ability to tolerate a short walk or the inability to get out of a chair without your arms, we may have to re-think your initial goals! A good cardiovascular and strength foundation is needed to be successful in a running program. What I often tell people, is running is a series of single limb hops performed repeatedly. Think about how much strength and power that takes! Prior to starting a running program, I recommend being able to walk continuously for 20-30 minutes at a time with intermittent bouts of a change in pace! I also recommend being able to perform the following when first starting a running program: balance on one leg x 10 seconds, perform a single leg heel raise x 10 (bilaterally), squatting to chair without the use of arms ( x 20), jog in place ( x 1 minute), Bridge( x 1 minute hold), SL bridge ( x 10 s hold). These are good foundational strength pieces that should be improved throughout your running. Remember, running does not equal strength training! A lot of the time, people will give up on running due to issues that could have been prevented if strength training was performed at least 2x/week! Don’t skip leg day!
Small steps are energizing. I mean this figuratively and literally! Make mini goals to achieve your long-term goal. If you start a program and can run no longer than 30 seconds at a time, that IS OKAY! Make your short term goal to be able to run one minute and progress forward! Eventually, you will make it to 5 minutes, 10 minutes and even one mile!