When I started running a decade ago, I had questions — and I still have some — but now I’ve got answers to the basic ones, thanks in large part to helpful, smart and welcoming people in the running community.
If you are mulling joining the running brigade, here are some questions you might have, and answers from those who once started down the same path.
What if I don’t look like a runner? Everyone who runs looks like a runner. Don’t believe me? Hang out at White Rock Lake or at the finish line of a race. Sure you’ll see the wiry, not-an-ounce-of-fat body types or others that seem rather youthful. You’ll also see some that look suspiciously like yours.
When Kerry Little, training coordinator for Luke’s Locker Dallas, hears someone say, “I’m not a runner,” she translates that to mean: “I’m going to fail at running. I’ll look like a fool. I’m slow. I won’t be able to finish.” To which she says, “Pshaw! We don’t want to start because we’re scared we’ll be too slow, too out of shape, not athletic, not good enough. Quit comparing!” she says.
What do I wear? Not cotton. It absorbs your sweat (yes, you’ll even sweat on cold days). Instead, invest in clothes that wick moisture away. You can spend a chunk of money on them, or you can check Target or sales at athletic websites. I like saucony.com, brooksrunning.com and underarmour.com, which has an irresistible online outlet shop.
One rule of thumb: Check the temperature, and dress as if it’s 20 degrees warmer. You’ll warm up as you run, and the temperature will seem that way soon enough.
First and foremost though, “get fitted for running shoes,” says Jennifer Kimble, a personal trainer and running coach. “Invest in moisture-wicking clothing and [women should] get a good sports bra. Not only will you look the part, but you’ll feel much better in the process.”
Wearing the correct pair of shoes can’t be emphasized enough. Go to Luke’s Locker or Run On and let the experts advise you. Just because your best friend loves her pink pair of Nikes doesn’t mean they’ll fit your feet. Get a new pair every 400 miles or so. They’ll cost about $100, but will be well worth the expense. Trust me.
How do I know how fast to go? “Keep the pace easy and conversational,” Kimble says. “If it feels hard, you’re probably trying to go too fast. You should be able to sing out loud.”
Adds Kerri Urbanski of Dallas, a 12-year runner: “Start off running slower than you think you need to. I think pushing pace is the No. 1 mistake new runners make. Not that it’s a mistake necessarily, but you tend to burn out quickly, and that’s often discouraging. It’s about building endurance. Speed will come.”
How far should I go? The first time out, maybe go for five minutes, turn around and come back. Plus, remember there is absolutely no shame in walking. Former U.S. Olympian Jeff Galloway has turned the run-walk method into a franchise (jeffgalloway.com). Among its benefits: quicker recovery, interval training with every workout, use of different muscles.
“Go slow,” says Amie Parsons of Dallas, who has been running for five years. If you can, “go a mile, then add a half mile every week. Slow and steady.”
Logan Sherman, who won the Dallas Marathon in December, says any time you complete a new distance, “it’s a huge accomplishment. But honestly, any time you are able to complete a distance at all, it’s an enormous accomplishment. We should never take running, finishing or starting for granted.”
How often should I run? Listen to your body. Start off twice a week; increase it to three times.
“We’ve all been there,” says Marcie Adame. “Runners are friendly folk. And we want to help, but only you can show up and run.”
Will running help me lose weight? It certainly can, but remember just because you run doesn’t mean you can eat anything you want. When I was training for the only marathon I’ve run, the Austin Marathon in 2007, I weighed more than I ever had.
Will running ruin my knees? Not if done correctly, says Daniel Clearfield, assistant professor of orthopaedic surgery at UNT Health Science Center, in an email.
But, he cautions, “if you have any type of pre-existing knee condition, then you are more at risk for re-injuring that area or the surrounding areas.” If that’s the case, then consult a sports medicine physician, physical therapist and/or athletic trainer for guidance, he suggests.
“Many people try to go too far, too fast, too quickly, and this puts an increased demand on the knees. If you start a running program where you go a set distance, and ensure you are maintaining a good running gait, then you are less likely to injure the knees or other areas. It is when you fatigue that you tend to break form, and it is at this point that you put extra pressure on the various muscles, ligaments, tendons and the joint itself.”
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