1 Great Turnout at Recent Club Races! - Mid-Hudson Road Runners

ColumnsAsk the CoachesEdited by Cornell DawsonQuestion:I am a working mother of toddler twins with littletime for myself. I am thinking of starting runningbecause of all the advantages (I can go when I have abreak, little equipment needed, no driving to exercise).Kevin Dollard:By walking out the door … just do it!Steve Perks:From the National Running Day site,www.runningday.org.―It’s easy to get started running. Here are some simpleguidelines everyone can follow to safely andpleasurably develop their ability to run.4Relax. Running is a natural act, like breathing orwalking. Just about anyone can do it. It is, however,recommended that you consult a healthprofessional before undertaking a serious trainingprogram. You may wish to start by walkingfirst, and then gradually incorporating runninginto your training program.Think positively. Don’t be discouraged. If you canget through the first several weeks of training,you will find that what seems like a big effort atthe start will soon feel natural and easy to you.Within a few weeks, you will experience the purejoy of running down the street or along a parkpath.Buy quality gear. The only equipment you willneed is comfortable exercise clothes and goodrunning shoes. Go to a running specialty storeand get advice about the right shoes for you. Youcan get good running shoes for $80-120.Train with a plan. Choose a running/walkingcourse that is readily accessible to you. Duringyour first two training weeks, try to run two orthree times per week, on alternate days. Whenyou feel ready, increase to four days a week, thenfive days. The idea is to build up gradually. Eventop competitive runners take days off regularly torest and avoid injury. Stretch your muscles onboth your running and non-running days.It’s okay to walk. Begin your first workouts with15 minutes of alternating walking and jogging:Walk for five minutes, then run easily for two orthree minutes; repeat. If you are comfortable joggingfrom the start, that’s fine, but do not run theentire time even if you think you can. Don’t worryabout the distance you cover. On your third orfourth workout, try increasing your time to 20minutes. After three or four more workouts, moveto 25 minutes, then after another three or fourworkouts, try a 30-minute continuous run. Don’tforce yourself to go farther or faster than whatfeels comfortable to you. The idea is to keep runningregularly, and you’re more likely to do that ifyou’re enjoying yourself and looking forward toyour next run.Run at ―conversation‖ pace. If you can’t chat withyour running companions, you are going too fast.If you are running alone, try singing to yourself,out loud, to make sure your effort and breathingare under control. If you can’t sing, slow down.‖Question:How do I progress?Kevin Dollard:Keep walking out the door. Have fun with it. Mix it upa bit. Find others to meet you. Set a race goal. Try andattend our MHRRC Tuesday evening track practices.Steve Perks:The National Running Day site, www.runningday.org,continued.If your schedule allows, include cross training.Biking, elliptical training, and lifting light weightscan help strengthen non-running muscles and preventinjury. Swimming and deep water runningcan also be helpful in balancing your training andavoiding injuries.Aim for a race. Pick an event that’s at least sixweeks in the future. An ideal distance for yourfirst race would be 5K (3.1 miles) or four miles.This is short enough so that you can truly beready for your first effort, and long enough to giveyou the sense of accomplishment that will fuelyour future running. Your goal should be to finish,enjoy the event, and look ahead. Start at the backof the pack, hold yourself back at the start, andrun within your comfort range. If your time wasslow, that’s good—now you have a base fromwhich to improve.For your next race, try a few short speed workouts.After a mile warm-up, run a series of faster(Continued on page 5)Visit us on the web at: www.mhrrc.org