Ready, Set, Run!

 

A Guide to Pickin’ ‘Em Up & Puttin’ ‘Em Down

I’m gonna do it this year. I have a goal. I have a plan. I’m ready to rock and roll. New, expensive shoes: Check. Extremely snug-fitting, sweat-wicking attire that leaves nothing to the imagination: Check. All the new running apps: Check. A new, forward-thinking outlook: Check. There’s no turning back now! I do a couple of hip new limbering techniques, a nice upper-body twist, a weird chest-stretch thing … and I’m off!

Boy, this feels great! I’m doing it! My legs are pumping … I’m breathing hard … I’m covering some good ground. My legs are beginning to feel like jelly. I definitely lost a step somewhere – I don’t know where or when, but I’m sure I did. It’s getting a little hard to breathe … time to rest, I think. Maybe have a bit of a lie-down.

“Hey, you feel alright? Need me to call an ambulance?” shouts my significant other behind me.

“No, I’m good. Just need a bit of a rest.”

“Okay,” she says. “You really shot off like a rocket there. It was cute.”

“Thanks,” I answer, between breaths.

“Since you made it to the mailbox, you wanna check the mail? I’m waiting for a package.”

“Sure,” I retort, smiling. Oh, well. I didn’t make it very far, but it’s a start. Let the training begin!

Springtime in Michigan is the perfect time to start a new hobby – running. Not since the 70s has the sport been as popular as it is today. Every city, town or village out there has running groups who are ready to help newbies. Trails are being created that provide pleasant scenery and a great running experience. Road races and fun runs have become good times to share with family and friends. “The Year of the Run” is at hand, and we want to help you start on the right foot (or left, your preference).

Welcome to Your Spring Running Guide

When the Olympics were started in ancient Greece in 776 B.C., the first event was a simple foot race. The realm of what man could do was expanded in 490 B.C., when a Greek soldier named Pheidippides ran approximately 25 miles from Marathon to Athens to deliver news of the military victory over the Persians at the Battle of Marathon. (The legend then states that he promptly keeled over dead afterwards. Yikes!) The standard-day marathon was born and the current world-recognized distance for the marathon – 26.2 miles – is in honor of Pheidippides’ epic run.

Pheidippides’ misfortune aside, one of the best workouts a person can do to improve their overall health is to lace ‘em up and go for a run. Running impacts multiple body systems in positive ways. The cardiovascular, skeletal, muscular and central nervous systems are all affected. When you run, your entire body works in rhythm. Humans are machines built for movement – so, let’s move!

Whether you are running for speed, distance or just want to enjoy a leisurely jog through pleasant scenery, the benefits of running are the same and unrivaled.

1. Running can help lift depression, improve your mood and your happiness. When you run, your body releases feel-good hormones called endocannabinoids which can produce the feeling known as “runner’s high.” But the positive effects go beyond that. No matter what you do, studies have shown that exercise can drastically improve your outlook.
2. Running can improve bone and knee health. Most people believe that running is hard on the knees, but the opposite is true. An eight-year study has recently shown that running decreases the chance of knee pain and osteoarthritis and any resistance-exercise, such as running, can strengthen bones.
3. Running improves focus and sleep. A 2012 study found that regular exercise significantly lessens the chance of age-related mental decline. Running can improve attention, creativity and concentration. In another study, running was found to improve the quality of sleep for every participant in the experimental group.
4. Running can significantly improve cardiovascular health. According to a study published in the Journal of the American College of Cardiology, running as little as five minutes a day can extend your life. Researchers have also found that people who run at least 40 miles a week have healthier hearts than those who run 13 miles a week.
5. Running is a great way to burn calories and can help reduce or maintain weight. At a 12-minute-mile pace, a person of 160lbs will burn 606 calories per hour, while a person weighing 200lbs will burn 755 calories in the same hour. Regular exercise can even boost the number of calories you burn after exercise.
6. Running is a full-body workout that can improve muscle strength in the legs, arms and core. It can also improve immune function, vitamin assimilation, balance and relaxation.

These health benefits sound great, don’t they? We all want to get healthy and running sounds like the most bang for your buck, right? Now that you’re convinced (or at least mildly intrigued), let us help you get started. Here are some tips for success and a few pitfalls to avoid.

Whether you are running for speed, distance or just
want to enjoy a leisurely jog through pleasant scenery,
the benefits of running are the same and unrivaled.

Tips for Beginners

1. Get fitted for running shoes at a specialty shop. Most will analyze your gait and recommend shoes that will help you run comfortably and reduce the chance of injury.
2. Use technology to your advantage. Training apps exist that will help you track your distance and time – handy for goal-setting and logging progress. A Couch-to-5k (C25K) program is a useful tool in the beginning to avoid over-exertion.
3. Don’t stretch before your run. Contrary to popular opinion, doing static stretches can actually harm your performance. Instead, do a movement warm-up. Examples of movement sequences are readily available online.
4. Don’t be ashamed to walk. Start with short running intervals, broken up by walking – you’ll be healthier in the long run. The purpose is to keep moving and progress slowly.
5. Don’t start out running too fast. Take short steps and run naturally. You are not in a race at the beginning. Take your time and make sure to land on the midpoint of your foot, not your heel or toes.
6. Schedule recovery time. You need days off to let your body heal, especially at the beginning. It’s not accustomed to working this hard. Let it rest, but not too long – make sure to get back into it.
7. Listen to your body. If something hurts or feels out of whack, stop. Rest, and then run again when you feel well enough to do so.

Newbie Pitfalls to Avoid

1. Running too fast or too far. Do not overexert yourself. When you start, make sure to run for time, not distance. Distance will increase, regardless. Runners who try to do too much risk developing ailments such as shin splints, runner’s knee or ITB syndrome.
2. Making it boring. Change up your route every once in a while. If you’re running for time, you don’t need to worry too much about the route. Run where you feel comfortable and engaged.
3. Running alone. Find a friend or join a running group. It’s okay to be alone with your thoughts, podcast or music, but once in a while, it’s nice to have company. Peer encouragement is always appreciated and can help you to push yourself just a little bit more.
4. Drinking or eating too little or poorly. Make sure to drink plenty of water and eat healthy. Running is a lifestyle change as well as an exercise regimen.
5. Choosing shoes for looks. It doesn’t matter what they look like, the point is to find footwear that is comfortable and will help to avoid ailments such as shin splints.
6. Setting unrealistic goals. This is the one that dooms most newbies to failure. Take your time. It’s great to set goals and you should, but you won’t be running a 5k overnight. Build up to it.

When the weather turns warm, we all want to get out and feel the sun. Use the new season as motivation to improve your mental and physical health. Get out and join the movement! Give yourself time to train and then, sign up for a run. We’ll all be there to congratulate you at the finish line.