With the long hot summer behind us, and the cool crispness of Autumn in the air, you may feel a bit more frisky and energetic! - This is the perfect time of year to take on one of the many local
"Fun Runs". Not a runner? Having coached many non-runners to complete their first 5K, here are some suggestions....
1. Walk/run - even just half. Most races are 5K's, which is 3.2 miles long. Preview the route
ahead of time and then turn back half way through, or walk the remaining distance.
Find one in CT http://www.jognewlondon.com/races.php
2. Train to run - you can become a runner is as little as 6 weeks. Check out this link for a
"Couch to 5K Running Plan" http://www.coolrunning.com/engine/2/2_3/181.shtml
3. Buy a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to be properly fitted and find the right shoe for you. Try Sound Runner in Old Saybrook, Madison, and Branford, CT. www.soundrunner.net
4. When you begin to run, pace yourself and slow down if you are getting winded. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, through both your nose and mouth - and if you have to, take walking breaks. Keep your mouth open slightly and relax your jaw.
5. To help prevent patellofemoral pain syndrome (PFPS), know as "Runner's Knee", work on strengthing the quadriceps and hamstring muscles. Leg extensions, ball/wall squats, and one-legged Swans will do the trick. Also, incorporate some pre-run Dynamic Stretching such as the routine in this video: http://video.app.msn.com/watch/video/dynamic-warmup-for-runners/1l0dufjwr
6. Buddy up! Sign up with a few friends, family members or co-workers. Plan training runs and gym training times together. The more the merrier and more motivated you will be! Mostly, just think how great you will feel physically and mentally when you cross that finish line!
