Hi everyone thought I'd start a new thread for a new season. Anyway It's Spring today and race season is starting up. I know I'll be doing the Nordicon 10K in May and probably a race in April. I am thinking of doing a race a month to keep everything up.
I am group leading a 10K group so I have to do some runs on my own to maintain my own training, but I am fine with that!
Any races or runs that are coming up for anyone? Anyone entering their first race? Please share!
Anyway Spring is an Excellent time to start running so I'll give a few tips for any newbies who may be starting (feel free to add more or correct me or clarify a point I make). Just to let you know, I am not a professional and do not promise 100% accurate information. Before you start any exercise program you should consult with a medical doctor.
Tip 1# You must have good shoes. Shoes don't last too long so if you have an old pair of runners invest in a new pair. I also recommend that you get properly fitted at a store that caters to athletes, sports enthusiasts or runners. Usually the staff is well trained and will check your gait as you walk etc and will fit you properly.
Tip 2# dress the part. Cotton is generally not recommended. Stay away from cotton especially on colder days (to be honest I ran in cotton during the summer for short runs, but generally it is not recommended). Dri-fit, coolmax or other materials that wick away sweat are ideal, especially on hot days and longer runs (polyester, nylon, lycra mixes kind of deal. The running shirt I wore today is 100% polyester). This goes for bras and undies too. Cotton sports bras can cause extreme discomfort on long runs. A couple of more things, don't over dress (dress like it's 10C warmer outside when you get ready), don't forget sunscreen (SPF 15 or higher), a hat <vented one on a hot day> and on really sunny day sunglasses. If you have areas that chafe easily, body glide can be a godsend.
Tip 3#: Keep hydrated. Bring water and be hydrated when you start.
Tip 4#: Have realistic expectations and goals when starting. If the closest thing you have had to a cardio workout in the past few years is going to a midnight madness sale last October, you'll probably want to start with small distances and a mix of running and walking (heck I still do 10 minutes of running and 1 minute of walking intervals). A lot of gyms and sports/running stores have beginner running programs and there are a few programs on-line that can help you get started on your running endeavors (usually these programs work to a 5K which is a great starter distance). It's great to say have a marathon/half marathon as an eventual goal, but if you want to run one this spring and you haven't really ever run, you may want to reevaluate it.
Tip 5# if you can afford it, get a heart rate monitor, this is an excellent tool that can help you gage improvement and such. You don't need an uberfancy one. As your cardio gets better, your heart rate should go down. Also they can help you slow down if your HR gets too high (especially important on hot days).
Tip 6# don't compare yourself to other people when it comes to times etc. Some people are naturally faster and more athletic. Some people can do a 40 minute 10K, but a lot of people can only do a 75 minute one. We're all different. I have found seeing my improvements in HR a good motivator.
Tip 7# Eat enough. This is the one thing I have been struggling with. Eating enough to have enough energy to perform well, but also limiting it enough as to lose weight (well if you're looking to lose weight)... It's a delicate balance. Still trying to find the right mix. Basically since I am looking for good performance it means my WL is slower, but that in itself isn't a bad thing.
Tip 8# Rest and don't over do it. I know a lady who was running 6 times a week and very enthusiastic, she then got a stress fracture and was out for 2 months. Run a manageble amount, and cross train and take rest days. I run about 4 days a week, and weight train on other days and gasp take days. If you have a cold, don't be afraid to take a day or even a week off. Yes getting back isn't the easiest thing in the universe, but your body needs its eneergy to fight a bug. I took 3.5 weeks off due to minor surgury in Jan. I had too, in the long run it took a few weeks to get back into it, but I am now better than I was before the sugury.
Tip 9# Do consult with your doctor before starting. Some people aren't at a point where they should start running. Some may have some knee problems that can be exacerbated by running. So please consult your physician first.
Tip 10# Have fun with it. Yup everyone has bad runs, sometimes the weather is awful, but overall it's a positive experience. If you're not enjoying it at all try and figure out if you're pushing yourself too hard, have an unrealistic goal or are suffering from a lot of pain (again if there is a lot of pain see you dr.). Slowing down can help and perhaps make goals more realistic will make you feel more accomplished.
Tip 11# Don't forget common sense. Run with others if possible, carry ID, let people know of allergies or medical conditions. Tell someone which route you'll be taking if running alone. Don't run at noon on a really hot day etc. Don't wear a walkman <I think I'll get some arguements on this one, if you must run with one, keep one ear earphone free>. Stay in well populated areas etc.
Cool runnings everyone!!
Ali