This past Saturday was the first warm AND sunny day in what seemed like ages. I'm sure it found many of you, like myself, trying to spend every second possible outside. Maybe all that sunshine inspired you to put on a pair of tennis shoes and go for a walk, a hike, or a run. Maybe that was even the first one of the season. Did you feel a little rusty? No need to worry - everyone has to start somewhere. If you took a break from running over the winter, are getting over an injury, or even want to try running for the first time, follow these tips from Runner's World to get a fresh start.
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WALK FIRST
If you have not been doing any cardio exercise, do three 30-minute walks a week for two to three weeks.
THEN RUN/WALK
Interspersing walk breaks into your runs let you catch your breath and lessens the impact on your joints and muscles. "Even if you've run before, and especially if you're returning from an injury, walk breaks are smart," says Jeff Galloway, an Olympian and coach to thousands of beginning runners across the country.
GO FOR TIME
Runners love miles- but don't worry about them. Running by time is easier; it de-emphasizes pace, and allows you to adjust to how you feel that day.
TAP THE POWER OF THREE
"People who do not run regularly are more likely to quit," says Galloway. So plan on running a minimum of three days a week. The reason is simple: You can only get into running shape if you do it consistently.
BUILD SLOWLY
Denise Gross, 49, took up running by walking 300 meters and running 100 on a track in her hometown of Amherst, OH. A year later she was running three continuous miles. That's how everyone should build up - slowly, consistently, and in your own time. Rush the process and you could end up sore, frustrated, or injured. So increase your running time by about 10 to 20 percent a week.
GET TO THE NINTH RUN
The end of the third week is the turning point for many new and returning runners. You're not as out of breath, and things start clicking. Make it to that ninth run, and you'll likely begin to feel running's rewards - more energy, a stronger body, and a sense of accomplishment.
ENDURANCE FIRST, SPEED SECOND
You need to be able to cover a distance before you can cover it fast. Plus, fast running puts a greater demand on your muscles, connective tissues, and cardiovascular system than jogging. So build to 20 minutes of continuous running before you work on speed.
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It's been about a month since I've started at ORrun, which means the time spent at my computer has increased significantly since coming on board. It took just a week for me to realize that when I do sit down to work, I have the same posture as a hunched over 80 year old - no bueno. I started to feel the pain in my lower back not just when working, but pretty much the rest of the day, even while running. So I read up on how to improve my posture and learned that part of the cause could be weak lower-back muscles. Apparently this can lead to poor posture and some not-so-hot runs. Runner's Wold listed 5 exercises to help strengthen this muscle group and in turn, hopefully improve my posture and runs. You can read the same article here. And if all else fails, there's always working while standing up...yeah, right. ]]>
It was that time of year again this past Saturday - time to buy a new pair of running shoes. We all know the importance of not running in a worn-down pair, but sometimes the old ones can be a little hard to part with. (They're already broken in, right?) So it was off to the store for me. I decided to give Foot Traffic a try and boy, am I glad that I did. ]]>
Unfortunately they didn't carry my old type of shoes, but on the bright side, I had an amazing shoe-fitting. To start, the clerk (we shall call her Susie) asked me a bunch of questions about my running habits and injuries. She then had me take off my socks and watched me walk down the "catwalk" - I was a model for about 30 seconds! Susie disappeared to the back and returned with four different possibilities. As I tried on all four, she asked me questions about how they felt and very patiently answered all of my questions. The true test was her watching me give each pair a test run on the treadmill. I narrowed it down to two, ran some more, and then decided on the winner. Keep in mind, Susie was still focusing all her attention on me throughout this process. She then checked me out and I was on my way.
So one of the first things I had to learn about when moving to Portland from NC was a little thing called hops ... and how seriously people take their beer on the west coast. Thankfully it wasn't hard. With over hundreds of breweries in the NW, it's difficult not to acquire a taste for these yummy microbrews. I also can't help but notice how having a beer seems to have incorporated itself into many outdoor activities: bar-b-queuing (only if the sun ever comes out), camping, and now, running. With beer gardens becoming a popular post-race activity (think The Shamrock Run, Bridge to Bridge...to Brews), it's hard not to have a cold, tasty one while celebrating your recent success. But how does that one (or more) beers affect your body? What about drinking one the night before a race? Read this Runner's World article, which seems particularly pertinent to the Oregonian runner. ]]>
As marathons become increasingly popular among runners, one stands out in particular as the be-all-end-all of races. The culmination. The elusive dream. The- well, you get the point. Most of you have probably guessed it - the one and only Boston Marathon. On Monday, April 21, Beantown will essentially come to a halt while this year's race takes place. Businesses shut down, students have the day off from school, and everyone comes together to celebrate this special day. Even celebrities such as Will Ferrell and Lance Armstrong have been attracted to this exclusive marathon. But why? Keep reading to get the skinny on the Boston Marathon. ]]>
Competitor NW recently put together a great series of tips on stretching to prevent injury. Here's some of the article:
Be there with bells on as the Jingle Bell Run + Walk returns to Portland on Sunday, December 2.
PUMA® has joined the efforts to support the 2nd Annual RRCA National Run@Work Day® scheduled on September 21, 2007. PUMA will provide a free pair of PUMA performance running shoes to four lucky individuals that sign the pledge to Run@Work on September 21st.
The Oregon Road Runners Club wants you to know that you don't have to be RUNNING to be RACING. Whether you're walking as you recover from injury or you're just walking because you like to, you can still be racing. The club has put together a special list of info about upcomming events geared toward walkers. Check it out < ahref="http://www.orrc.net/races/07walkevents.pdf" target="_blank">here. You can also get all sorts of good info on their website, including mult-use path tips, race director tips and event information.]]>
If you live in Salem and want to hit the road with others, check out the WIllamette Valley Road Runners. This fun group of runners gets together four days a week. Take your pick: