Start slow by walking, then gradually increase pace and distance
Published on Page 9 of the August 7, 2013 issue of Morgan Hill Life:
By Paul Rakitin
Paul Rakitin
There’s no better time to begin running than the summer season. In Morgan Hill, we have cool mild mornings for early risers and moderate temperatures if you prefer to work out in the evenings.
Whether you’re planning on participating in your first 5k or half marathon, there are some important key outlines you should follow to ensure you have a pleasurable and rewarding experience preparing for any distance you plan on challenging yourself with.
Selecting the right running shoes can be daunting. Make sure to visit a reputable specialty running shoe store where the staff can fit you with a proper shoe based on your foot and arch type as well as various other issues that may need attention. Your running shoes are not something to be frugal about. Finding the right apparel such as socks and moisture absorbing clothing will also help keep you comfortable.
Begin with what is called the “crawl, walk, run” phase. Start by taking the stairs at work or make the effort to park further away in parking lots. Taking your children for a walk after dinner is also a great way to begin the crawl phase. Do this for several weeks if you’ve been sedentary. When beginning the walk phase, always make sure to warm up properly with walking and dynamic stretches. Start the workout by alternating walking for four to six minutes while running for one to three minutes for a total of 20 to 30 minutes. You should keep a daily journal of your time, distance and pace intervals as well and these numbers should not increase by more than 10 percent each week. By following this simple guideline you’ll be running the entire 30 minutes in no time.
Consistency is very important when trying to reach whatever distance or time goal you set for yourself. If having a training partner or group to run with will help keep you accountable, then find someone who is roughly at your level of fitness so together you can follow each other’s progress and help motivate each other. Mix up where you run to keep things interesting and to give your body a break if you’ve only been running on the road. Morgan Hill has many dirt trails and softer surfaces suitable for training. Make sure you are well hydrated before, during and after your run. Eat a small amount of food if you need a little more energy before running and a larger meal post workout. When on the road, face oncoming traffic and use the cross walk. By making eye contact with drivers you are better able to judge their next move.
Don’t beat yourself up if you miss a run. Work, children or a significant other may make you miss a workout, so try and find time for yourself in the early morning before everyone else wakes or on a lunch break. Just remember, making this change in your life to pursue a healthier lifestyle will not just benefit you, but your family and friends as well.
Paul Rakitin is the owner of the Running Shop, located at 16999 Monterey Road, Suite D.
