Running (cont.)
What type of clothing should be worn during running?
Running shorts
Shorts don't need to be complicated. The most
important features are the fabric. It should be fast-wicking polyester to keep
you dry. Some shorts have pockets to stash your keys or some money, and many
have a drawstring to keep them from falling off when you run! Expect to pay $25
to $60 dollars for quality running shorts.
Leggings
Leggings are good for when it's chilly. They come in tights that fit
snugly that are made of polyester (spandex or Lycra), or they can fit looser and
softer with combinations of polypropylene and other fabrics to make them feel
almost like cotton. Select whichever feels most comfortable to you. All of these
fabrics will keep you dry and warm. Expect to pay $75 to $125 for quality
leggings.
Shirts
Select a tank top or T-shirt depending on what feels most comfortable.
Again, the fabric should be fast-wicking polyester to keep you dry.
How do I go about getting started?
Programs for running
The simple thing to do is get out
there and jog or run for five to 10 minutes. Pace yourself, slow down if you get out
of breath, and keep moving. I like a five-minute out, five-minute back plan. From your
starting point, jog five minutes, turn around, and jog back five minutes. Done! Of
course, not everyone can jog for 10 minutes to start, and that's okay. Try an
informal interval-training method as a way to get started if jogging straight
for 10 minutes is beyond your ability. Keep in mind that the most important
thing is just to get started. You can always add more later on. Here's an
interval plan that will get you started.
1. Select the amount of time that you
plan to jog/run for, let's say, 30 minutes.
2. Start with a five-minute brisk walk
to warm up.
3. When you feel ready, start to jog. If you get out of breath, slow
down and keep jogging, or walk again until you catch your breath. This could
take one to two minutes.
4. Once you've caught your breath, go ahead and jog again
until you feel you've had enough. At that point, walk again.
5. Repeat this
series of walking/jogging intervals for 30 minutes, or whatever duration you
select.
If you stick with this method, you'll find over time that you can
increase the jogging intervals and decrease the walking intervals until you can
jog for the entire 30 minutes.
Formal training schedules
If you prefer a more formal training program, you
can organize your workout into specific intervals or ratios of work to
active recovery (for example, work:active recovery). For instance, if you can jog for 30
minutes at 5.5 mph, try jogging for three minutes at that speed, then increase the
speed to 6.0 mph and jog for one minute, then jog again for three minutes at your
normal speed, then jog again at 6.0 mph for one minute, and so on until you reach
your time limit. The work:active-recovery ratio in this example is 1:3. You can
increase the work portion each week by 30 seconds and decrease the
active-recovery time by 30 seconds, and if you follow that plan weekly, you will
be jogging your whole workout at the faster speed before you know it! You can
get even more specific and use your heart rate to determine your intervals.
Heart rate is an excellent indication of how hard you are working. For example,
if your heart rate at 5.5 mph is 70% of your predicted maximum, then start at
that speed and increase either the speed, and/or elevation if you're on a
treadmill, so that your heart rate increases to 85% for one minute, then back to
your jogging speed that causes your heart to be at 70% of maximum for three minutes
(1:3 ratio like the example above). Over time your conditioning will improve and
then your heart rate will be lower at the higher speeds and you can spend more
time at the higher speeds and less time in the active rest period. You can
always vary the ratios if they turn out to be too hard or too easy. A good
starting ratio is 1:3. Check the resources at the end of this article for
additional training plans.
Stretching
Although, as I mentioned, there is no persuasive research to show
that stretching will prevent injuries, it does feel good, and that may be reason
enough to stretch. Go ahead and stretch your calves, quadriceps, hamstrings, and
low back, before and after your runs, and see what you think.
Where to run
The good news is that you can run just about anywhere. Find a
track or a trail in the woods or a route on the street near where you live.
Running in another city when you're traveling is a great way to see new sites
and check out your environment. You can also call the local running club in the
location you're traveling to for tips on scenic places to run. You might also
consider joining your own local running club. The camaraderie of running with
others is nice; it can be fun, motivating, and can help you stick with it if
you're struggling a bit. It's also good to be a club member if you're looking
for a training partner.
Road races
You might be interested in running in organized races. If so,
check with your local running club for a race schedule near where you live. Road
races are a great way to stay motivated, monitor your progress, and collect cool
T-shirts as a trophy for your success! Road races come in many distances. There
are 3.2 mile (a "5K" where K means kilometer), 5.0 mile, and 6.2 mile races (10K),as
well as
half marathons (13.1 miles) and marathons (26.2 miles). Most beginners should
start with shorter races to get the feel of it and then tackle the longer ones.
How fast do I run?
You can determine your pace per mile by using a "pace
calculator." Many Web sites have them. Check the resources at the end of this
article for links.
The finish line
So there you have it; the low-down on running. I recommend
giving it a try if you have any interest. Start slowly, just a few minutes if
that's all you can do. You can always build up over time. The important thing is
just to get started. In the words of the immortal Bruce Springsteen, "Baby we
were born to run!"
Next: Where can I find resources on running? »
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