Running!

 

Running can be different things for different people. For some people running can be a way to clear the mind, a mode of stress relief, a way of adventure, a practice of pushing through when times get hard, a challenge,  etc.

For me running has been an extreme challenge. It has been a form of exercise that has pushed my mind and body to the limit. Something I love about about running or walking is easily adding variety to the routine. You can always go faster, go longer, push harder, or create new challenges. I also like the easy access to joining a group or making it competitive by training to win or simply to finish the race.

Ease into Running

1. PROPER RUNNING SHOES (Finding the Right Shoe for You).

In the beginning you may want to buy a generic running shoe with a comfy fit. If you are serious about running then I suggest going to a store that measures your feet to get a shoe designed to fit your foot type. Only wear these shoes for running or walking to prevent additional wear and tear of the shoe. 

2. MAKE A SCHEDULE.
Plan to spend 20-30 minutes at a time 3 days a week. Introduce running into a walking routine slowly, for example: Walk 5 minutes, Run 1 min, Walk 5 min, Run 1 min ... and so on. Increase your running time as you become stronger. There are several beginners running programs online as well.

3.  GOOD RUNNING TECHNIQUE.  
Learn the BASICS of a good running technique. Try to relax while running. Relax your hands and shoulders. A good way to make sure your shoulders are relaxed is raising your shoulders to your ears every so often then slowly dropping them down. Make sure they are not raised and tense during your run.

4. BREATH.
A good breathing technique to learn is Inhaling through your nose and exhaling through your mouth. Your nose makes for a pretty good filter for air. When your mouth is open and you are gasping for air, more than likely air will not be the only thing going in (bugs). Exhaling through your mouth makes it easier for your body to get rid of heat and carbon monoxide.

Hope This Helps - Happy Running!

Buying Walking/Running Shoes for YOUR Feet

Wearing the proper shoes during your walk or run will help prevent injury and promote comfort. 

All walking/running shoes eventually show signs of wear and tare, even if they still feel comfortable. Pay special attention to the condition of your shoes. When they wear, they may not provide enough support and shock absorption. Below are some things to look for when buying your next pair of running/walking shoes. 

SN: If you don't know what type of feet you have, try wetting your foot and stepping on cardboard or concrete. If you can see most of your foot print then you probably have low arched or flat feet. If you can see a thick line connecting the ball of your food to the heal then you probably have Arched feet. If you have a thin line connecting the ball of your foot to the heal then you most likely have High arched feet. 

Arched feet - Look for shoes with firm midsoles. Stability shoes with moderate control features

High arched feet - Cushioned soles with plenty of flexibility to encourage foot motion. Stay away from motion controlled or stability shoes (runnersworld.com). 

Low arched (flat feet) - Motion control shoes or high stability shoes with firm midsoles. Shoes that reduce the degree of the foot rolling in. Stay away from highly cushioned, highly curved shoes. Stay away from shoes that lack stability features.

Feeling Racy? 

Pros and cons to entering into races in your community

Many beginner walkers/runners feel uneasy when it comes to signing up for races. I have to admit I was the same way. I would tell my self, "People who sign up for 5Ks and other races are crazy. Why would they pay... to run?". I stuck with this thinking for years and automatically counted out "signing up and paying" to run.   I had a change of thought in 2011 and proved myself wrong. My husband and I (along with support group Get Fit or Die Trying) took on the challenge of the Franklin Classic 5K and 10K last year. He successfully completed the 5K and I completed the 10K. My opinion is forever changed. 

Support Group :-)

Lets start with the PROS!

1. Supports various charities: The funds that you supply go toward a good cause!

2. Improves your community well-being: 'Community Well-being' is a concept that refers to an optimal quality of healthy community life. It encapsulates the ideals of people living together harmoniously in vibrant and sustainable communities. Its a great place to meet new faces and be around those who care about their health and the health of others. 

3. Holds you a bit more accountable to your exercise and diet regimen: The signing up and giving process is more like a commitment. Training in advance helps give you the much needed confidence to complete the race. On the days that you don't feel like training/working out you have that extra reason in your mind why you should go workout even though you don't feel like it. You are more likely to get up and go if you have committed to something. Your diet gets a little better just because you start to realize that eating fried chicken wings before going for a walk/run doesn't make you feel well :-/. You are more motivated to consume healthy foods that give you energy to help you get through your workouts and keep you on the road to success. 

4. Gives you a sense of accomplishment: After completing the race you thought you never could/would do, you feel so proud of yourself for starting something then finishing it. You feel proud of others who completed it with you as well.   

5. Getting Swag!: Lots of times you get free stuff before or after or before and after completing your race. I absolutely LOVE getting charity personalized tshirts/dri fit shirts. The charity personalized clothing are a good reminder of your accomplishment.  

6. Most are family and pet friendly events: Most races encourage walking with your baby/toddler in a stroller, getting your kids involved with fun activities, and taking your pet along.  

7. Running/Walking YOUR OWN race: The race is enjoyable for all individuals no matter the activity level. You can walk the whole race if you'd like or run the whole race at your fastest pace. The only key is finishing. I think this aspect of the race is absolutely wonderful. Everyone is able to run THEIR race. 

Now to the Con. 

1. Doing the research: Doing research before you train is important. Its important to know about the things that come along with starting a walking/running program. Knowing these things and applying them could help reduce the risk of injury. If you have any previous existing injuries or conditions, TALK TO YOUR DOCTOR before starting your exercise routine.

Ill add a race calendar for anyone who would like to sign up!

Upcoming Races for 2012

JUNE and JULY 

- June 10th: Doughboy Challenge 2012, Historic Downtown Murfreesboro. http://www.doughboychallenge.com/

- June 16th: RC Cola and Moon Pie 10 miler, Bell Buckle TN
http://www.bellbucklechamber.com/

- June 23rd: Columbia Muddy Buddy Nashville, Nashville TN. http://muddybuddy.com/events/nashville/

- July 4th: Fire Cracker 5K Maryland Farms YMCA, Nashville TN. http://ymcamidtn.org/maryland_farms/

- July 4th: Independence Day 5K, Mt. Juliet TN                  
http://mtjulietrunningclub.com/

- July 7th: Moving towards a cure Nashville 2012. Brain tumor awareness 5K walk/run  and 1 mi family run                     
http://www.braintumorevents.org/faf/home/default.asp?ievent=997806

- July 28th: Nashville Striders' Picnick Run 5K, Edwin Warner Park, Nashville TN http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&sqi=2&ved=0CG8QFjAB&url=http%3A%2F%2Fwww.nashvillestriders.com%2Frace-calendar-2012%2F&ei=txWwT_rcNsKItwezy8yACQ&usg=AFQjCNEqEfpXALTBeOUrvZTv9Kvkz-1tBw&sig2=JeH5eqcPURbFDhZ39An0ow

AUGUST and SEPTEMBER

- August 4th: Smyrna Parks 5K, Sharp Springs Park, Smyrna TN 
http://www.townofsmyrna.org/

- August 18th: Fenton Payne and Fred 5K, MTSU, Murfreesboro, TN
http://www.fpfrun.com/

- August 25th: Falcon 5K, Sharp Springs Park, Smyrna TN
http://www.runningintheusa.com/race/View.aspx?RaceID=29063

- September 3rd: Franklin Classic 5K and 10K, Franklin Square, Franklin TN
http://www.mercytn.org/franklin-classic/

- September 8th: Green Hills YMCA run for the Hills 5K, Green Hills YMCA, Nashville
http://ymcamidtn.org/races

- September 22nd: Lady Speed Stick Half Marathon, Hall of Fame Park, Nashville
http://womenshalfmarathon.com/

- September 29th: Shelby Bottoms Boogie 5K and 15K, River View Shelter, River Bottoms Park, Nashville  
http://www.nashvillestriders.com/