Joys of Running

The Joy of Running: Finding a Program That Works For You
By Tara Miller

October 2004

Most people think of the joys of running and wonder how the word joy and running can be in the same sentence. I too once felt that way. However, with a little time, practice and patience anyone and everyone can enjoy running. I say this from personal experience. Not more than four years ago I could barely run 10 feet without bending over, gasping for breath and now proudly I can say that last November I ran my first marathon—and did it with a HUGE SMILE!

So maybe you are asking: “Why would I take up running?” The answer is easy: running is the simplest, fastest, least expensive, most accessible way to improve your fitness and health. Just 20 minutes a day 3-4 days a week is enough to make you fit. The health benefits from running are endless: weight loss, lower blood pressure, reduced risk of cardio vascular disease and stroke, increased bone density, and reduced risk of diabetes just to name a few. And you can’t ignore the psychological benefits of running either like reduced stress, fatigue, anxiety and depression. With all these benefits, I have to ask: “Why haven’t you taken up running?”

Here are some steps to help get you started:

As with any exercise program, make an appointment with your doctor and get his/her ok.
Set time aside for yourself and treat it like you would any other appointment. Do not cancel!
Invest in a good pair of running shoes. Do not skimp here. Your shoes are the only thing between your feet and the hard ground. A good pair of shoes can prevent any number of injuries. Also make sure your shoes fit correctly. I typically buy my shoes ½ -1 size larger than I do dress shoes. I personally recommend going to Runtex (go to www.runtex.com for locations around Austin). Their staff is trained to find shoes that fit your feet and meet your needs.
Get off the couch and go outside! Start slowly; don’t do too much too fast or you risk injury and burnout. If you currently aren’t exercising, start by walking for 15 minutes 3-4 times a week. After a couple weeks start to increase both your time and speed. When you can comfortably walk for 45 minutes, add one minute of jogging followed by 4 minutes of walking and repeat for 45 minutes. Then work up to 2 minutes of jogging followed by 3 minutes of walking, and so on. If you are already walking simply add a minute or two of jogging followed by a walking recovery and continue building from there. The key is a slow but steady increase of activity.

Once you have started your new running program, sticking with it can be a challenge. Here are a few tips to keep you going:

Sign up for a fun run or race in the area and give yourself a goal to work towards. Make sure you plan for ample time to train. Austin hosts a wide variety of events from your basic 5K fundraiser to adventure races and distance challenges. For a list of upcoming events in Austin go to www.runtex.com and click on the events tab. They provide a list of upcoming events and links to the event websites and online registration.
Recruit a partner. When someone else is counting on you to be there, you are more likely to show up. If you can’t find a partner, join a group. Austin Runners Club ( www.austinrunners.org) offers group runs 4 days a week for people of all abilities. For a little more than running you can join Austin Bikini Boot Camp (www.austinbikinibootcamp.com). They meet Monday thru Friday 3 weeks of the month for their boot camp style drills and fun, team building exercises. Austin Bikini Boot Camp is also structured for people of all abilities. Rogue Training Systems (formerly Runtex University, www.runtex.com) also offers a wide variety of training programs throughout the year. They cover everything from Beginning Runners 101 to a full marathon training course.
Take it SLOW. The most common reason people quit a new exercise program is because they hurt themselves. Give your body time to adapt to your new program. Don’t just expect to be able to run 1 mile the first day out. Nevertheless, still give it your best everyday. Some days you will find that you can run for hours without stopping and others you won’t even be able to go ½ a mile. Listen to your body. The days you feel great, really push yourself and the days you don’t, take it easy. Remember, the goal here is to enjoy running and if you hurt yourself, it will be nothing but miserable.

Whatever your ability, running is an activity you can do easily, without a team or any special equipment. All you need is yourself, your shoes and a little bit of motivation and you will be on your way to living a healthier, more active life. See you on the trails!