Turn Marathon Inspiration into Reality

Posted by:
Laura York, Department of Public Health 

 

Laura is the Director of the Coordinated School Health Program and a NASM certified personal trainer.

There’s just something about the Boston Marathon that inspires even the biggest couch potatoes to think about starting to run.  Whether it’s watching the top contenders effortlessly float up Heartbreak Hill or the 70 year old grandmother cross the finish line with a smile, this race has been motivating runners for decades.

However, many promising new runners go out and run as hard as they can, trying to mimic the runners they’ve just seen on the course.  Then within minutes, they’re out of breath, feel a sharp cramp in their side, maybe even injure themselves, and give up.  Running is not as easy as it looks and needs to be eased into gradually.  A run/walk program is the best way to get started.

Before you begin
Running is a high-impact activity so you need properly fitting running shoes to avoid injury.  You don’t need to buy the most expensive shoes out there, but it’s best to buy running shoes at a store where the sales associates can watch how you run.  It is also recommended that shoes be replaced at least every year.  And, as with any new exercise program, talk with your doctor before you start.

Workouts
You will need to dedicate about 20-30 minutes, 3 times per week to your run/walk program with at least one day of rest in between sessions.  Start out each workout with a brisk 5 minute warm-up walk and stretch for at least 5 minutes at the end of your session (see previous blog on how to stretch).  And make sure you drink plenty of water before and after you exercise so that you stay properly hydrated.

Form
Head, neck and shoulders should be relaxed and eyes should look straight forward.  Arms should be bent at 90 degree angles, moving back and forth in a straight line, and hands should be held in loose fists.   Feet should step lightly and land directly underneath your body.

Pace
While you are running, you should still be able to hold a conversation with someone.  If you can’t, you are running too fast.

Location
If you run outside, try to find a softer surface to minimize impact, such as a local school’s track or a bike path around a reservoir or park.  If you are running on the street, pick blacktop over concrete and always run facing cars.  If you’re going to be running at night, remember to wear something reflective.  In the first few weeks of your program, try to avoid hills.

Program
Week 1: Run 1 minute, then walk 4 minutes for a total of 20 minutes
Week 2: Run 3 minutes, then walk 4 minutes for a total of 21 minutes
Week 3: Run 5 minutes, then walk 3 minutes for a total of 24 minutes
Week 4: Run 7 minutes, then walk  3 minutes for a total of 20 minutes
Week 5: Run 8 minutes, then walk 2 minutes for a total of 20 minutes
Week 6: Run 9 minutes, then walk 2 minutes for a total of 22 minutes
Week 7: Run 10 minutes, then walk 1 minute for a total of 22 minutes
Week 8: Run for a full 20 minutes

Congratulations-you are officially a runner!  If you gradually increase your running times (no more than 10% per week), you can enter a local 2 mile or 5k race and become the one that inspires others!

If you want to find a run/walk that helps you get a workout and helps others out too , check out the WCVB website.

Comments

[Colleen]

This is terrific advice! Thanks Laura!