Fish Out of Water

As a life long swimmer I always thought runners were crazy. Who would actually want to run? Furthermore, who in their right mind would want to run 26 miles? The truth of it is, a marathon is a great way to challenge yourself and you don’t have to be an elite athlete to take on the daunting 26.2 mile monster. Having no real running experience prior to this summer I am now 6 weeks into training for the Chicago Marathon and not only am I surviving the training but I am looking forward to the new challenges each day brings. Whether you’re looking to take on the mighty marathon, or just want to get into running in general, these tips will help make the experience much more enjoyable.

Get the right equipment:

There may be nothing more important to running than having the right equipment. First and foremost you need the right shoes. I recommend going to a running store where an experienced shoe salesman will watch you walk and recommend the proper type of shoes for your feet. Having shoes that compensate for your natural imbalances will not only make running more comfortable, but proper shoes can also help you avoid some serious foot and leg injuries. I also recommend moisture wicking socks to wear while you run. Moisture wicking socks will help to keep your feet dry which will cut down on blisters. I have found that a head band and sweat bands are also great to have when running, unless of course, you like having sweat in your eyes. Finally an arm case for your IPod is a big help as I find that listening to music helps me to zone out and stay entertained while running.

Start slow and get on a program:

If you are just starting running there is no reason to get crazy. Your legs need time to build strength and endurance before they will be able to handle the stresses of long runs. So don’t go nuts on your first run and then spend the next week agonizing over the pain in your legs. Let your mileage build over time as your legs get stronger and you are able to handle longer runs. Running can be very stressful on your legs so you want to make sure that they are able to handle the stresses you put on them. Start off with 2-3 short runs per week and then progress to 3-4 with 1 of them a long run. Once you are consistently running this way add in an additional long run and increase the distance of your short runs. By running consistently your legs will get stronger and will be able to handle the strains of more runs and longer distances.

Hydrate and Stretch:

Before any run you should be sure that you have some water in your body as you will undoubtedly sweat while you run and you need to have something to sweat out. However, you don’t want to over hydrate before a run as this can lead to cramping or a feeling of water sloshing around in your stomach. I recommend drinking a small amount of water before your run and then drinking plenty of water after your run. There is little fear of cramping after you run, so drink as much water as you need to replace all that you sweat out. After you run you will also want to stretch, and stretch a lot. Your muscles take quite a beating when you run and the best way to avoid muscle soreness is to take the time to do an adequate post run stretch. Start by stretching your hamstrings and quadriceps and then move on to your lower legs. Be sure to stretch your calves with your knees both bent and straight in order to stretch both your soleus and your gastrocnemius. Finish off by stretching your shins and your IT band. If you have questions as to how to stretch any of these muscles ask your trainer and we will gladly show you how.

Find a running partner:

Possibly the most beneficial tool for running is a partner. I find it much easier to motivate myself to run when I am not running alone, and your partner can push you to continue when you are about to quit. Also if you are planning on running very long distances it is always better to run with someone for safety reasons. I do all of my long runs with my fiancé, and I find that I can always push myself to do a little more, go a little further, and run a little faster when I have her there with me. Running with a partner makes running more of a fun activity and less of a grueling workout, so grab your spouse, call your friend, or get your kids off the couch and take them for a run.

Enjoy Yourself:

Running is a great way to improve cardiovascular strength, burn calories, and build lower body strength. It is also a great way to get out and experience nature, get some fresh air, and enjoy the company of others all while getting a great work out. So if you have been thinking about giving running a shot, stop thinking, follow the tips above, and go have yourself a great running adventure!