Running Tips

Quite a few people have asked me about running in the past weeks - either on here or on Facebook. I'm a little shocked because I feel like I know so little about running. And I'm so not fast! So all I can do is tell you what has worked for me.

1. ANYONE can run. If you say you can't, you're lying to yourself. Or you're lazy. I am guilty of both.
2. Buy a good pair of RUNNING shoes. Go to a local running store, you will probably spend $80 to $120 for a decent pair.
3. 13.1 miles is not that far. Yes, I'm serious. It's just working out for 2 hours. You can do it.
4. Run outside. You're kidding yourself if you run on a treadmill.
5. It will take you longer to recover from running than other work outs because many more factors play into running: dehydration, muscle fatigue, increased body temp, mental fatigue [your body tells you to QUIT and you must tell your body to KEEP GOING!], and an oxygen deficiceny in your blood. All these factors are why you are more tired and sore after running. Just recover and get back out there!
6. Run with a partner. This is easier said than done. Finding someone that runs at your same pace is actually really difficult. So start looking!
7. Try to breathe IN thru your NOSE and OUT thru your MOUTH.
8. Drink lots of water. duh...
9. Register for a race. You will be more diligent in your training if you have a goal.

I started to post a beginner training program, but it would be too lengthy. Email me if you want it. The following should be enough for now. The first thing you MUST do is build up to running 30 minutes solid. Here's my recommendation:

• Day 1: Run for 10-12 minutes. Run the whole time. If you think you are coughing up a lung, you're not. Keep going.
• If you're so the next day rest. If not, run again. Add 2-3 minutes on the that time.
• Keep adding 2, 3, 5 minutes onto your last run.
• It may take you 2 weeks, but get to where you can run for 30 minutes straight. No walking.

Sidenote: After your aerobic tolerance is built up to 30 minutes of straight running you can run any distance aerobically. You're heart is ready. Others have told me when they first started running their leg muscles were sore for days and it took them longer to build up their legs than their breathing. If you fall into this category: Keep adding on 5-10 minutes per run. However....I have NEVER experienced this kind of fatigue because I have the worlds most muscular legs. Don't believe me? In high school I squated 290 lbs. That's a lot. Now when I do legs I don't use weights, just my body weight to build long, LEAN muscles. Enough of my massive leg muscles....


If you're serious about running keep reading....

• Now that you can run for 30 minutes you need to figure out how far that is for you. If you run a 10 minute mile, then 30 minutes = 3 miles. Get in your car and clock a route around your neighborhood. Maybe 3 loops = 1 mile or from your house to the main road is half a mile. Whatever your method, figure out your milage. Because now you are starting to run for the miles, not the time! Yeah! You will sound really cool when you say, "Yeah I did an easy 5 this morning." People will be impressed, but 5 miles will truly be nothing for you to run.
• If you are training for a half-marathon you will need to do a 30 minute run 2 or 3 times a week. On the weekends do a "long" run. See HERE for Hal Higdon's 12 week schedule. You just need to build up to at least 10 miles before your race.
• Find a race! HERE are the races this year in Arkansas. I will probably do the Little Rock Half-Marathon. Anyone want to join?
• Run to music! I've got some good jams if you promise not judge me.
• Buy a Garmin running watch. I bought mine half-off HERE.It is worth EVERY penny. It tracks your distance, calories, time, mile pace, etc. I've set mine to tell me to "SPEED UP" or "SLOW DOWN" if I get under 8:40 minutes per mile or over 9:15 minutes per mile.

We've seen my Garmin many times:

I left out a million things. I know. Just ask me if you have a specific question.

See what I looked like HERE after the Chicago Half-Marathon in September. I'm still alive! Ain't it a mirace?!?!