RUNNING
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There are several reasons that I started running, I needed some time to myself (mommy time) I needed to get into shape, and I wanted to get to know my neighborhood and get the most out of this beautiful valley I live in. When I first began running I started real slow. Running from one driveway to the next, then walking to the next driveway then running to the next. I had read enough about starting a running program (see links) to know that I shouldn't push myself and I should set goals for myself. I have been runnig for about three years and am now comfortably running about three miles 5 day's a week. This is the perfect amount for me. My goal is to challenge myself with a Five K. But objectives have remained the same. To stay in shape and active, to get some time for myself and to run on the many trails here in the Snoqualmie Valley.
Gear
Shoes - This is the most important purchase you can make. Without the right shoes you will feel the effects in your hips, knee's and feet. You can expect to pay between $45.00 - $100.00 (+) on a good pair of shoes. The best place I have ever found to get the right fit and the best shoe for "you" is Super Jock and Jill in Seattle. They are excellent. They can also watch you run and check your gait. You can usually try them out for a time and if they are not right you can still.
Undergarments - A good fitting well ventilated Jog Bra is a good investment. You can find a good one just about anywhere: Target, sports store, and most department stores.
Outerwear - You can wear just about anything for a run, but make sure you don't wear too much. Warm clothes or too many layers will slow you down . A good rule of thumb is you should be a bit chilly when you first go out.
During the wetter months you should have waterproof outer gear, some lightweight clothes to wick away the liquid - rain from the outside, perspiration from the inside.
The price for these can range from reasonable to ridiculous. I wouldn't waste too much money here. A great place to shop is the Nike and Addidas outlet stores in North Bend (there are a lot of good stores there.)
Before the Run
Before every run you should stretch out, No you have to stretch out, both your upper body and your lower body. Don't overstretch. You just want to warm up your muscles - you should feel no pain or strain during stretching and never bounce a stretch.
STRETCHING -
All stretches are held for a count of 15. Face a wall, place one foot behind you and gently stretch that calf, hold for a count of 15, then bend your knee and grab your ankle from behind, gently push your knee back while tightening your buttocks, thigh down. Hold. Repeat with other leg.
Sitting on the floor stretch your left leg out to the side while bending the knee of your right leg, place your ankle on the floor near your pelvic bone (keeping that leg on the floor) face your upper body towards your outstretched leg, with both hands try to touch your toes (I say try because I still can't touch my toes) hold for 15. Then face your body forward and hold your left calf with your left hand and tilt your whole body to the left while raising your right hand up toward your ear (try to get your left elbow onto the floor). Hold for 15. Then put your right hand on the floor near your right hip go up on your right knee and hand while reaching your left hand up in the air feel the stretch on the left side of your body. Hold for 15. Then repeat on the right side.
Stand with your knees slightly bent and parallel with the hips, while standing up tall lift a hand straight up in the air then bend your elbow and try to pat yourself on the back, hold. (Don't look down, look straight ahead.) Repeat with other arm. Stretch one hand across your chest, with the other hand hold your elbow, push your shoulders down, hold. Repeat with other arm.
Before I start running I skip along for about 20 feet, this is a great way to finish your warm up. Another way is to run for a mile, then stretch out. Since I only run 3- 4 miles, I stretch before and after.
The Run
Your form while running is very important. You don't want to hunch your sholders or look down. This can really hurt your neck and back. So here are a few pointers. A good idea is to have someone watch you run a short distance and tell you how you hod your body. Or listen to your body after you run. Does it hurt? Where? Adjust your form accordingly.
BODY - Stand up big and tall with your shoulders down. Your back should be straight, roughly at a 90 - degree angle to the ground. (Don't lean in to a run) .
HEAD - Look straight ahead. Unless you want to enjoy the scenery your eye's should be focused down the road a bit. Try to run in a straight line.
ARMS - Swing your arms naturally. Keep your elbows in. Do not make a fist but loosely cup your hads about belly level. The legs should control armswing not the other way around, swing your arms in rythm with your legs.
FOOTPLANT - The most natural landing is midfoot, the ball of the foot landing first, the heel contacting the ground a fraction of a second later. The toes push off a fraction after that. Some runners land further forward, or backward, than others, based on what feels right to them.
Post Run
You might want to end the run by walking a way to cool down.
You should repeat the stretches. This is very important. If you do not stretch-out, your body will tighten up and you will feel horrible the next day.
Be sure to hydrate with tepid water. Not just after the run but throughout the day.
Safety
NEVER wear a walkman while running, this is a muggers dream. I have a friend who was mugged on a beach in broad daylight, grabbed from behind and she never saw his/her face. It's just not worth it.
Wear reflective gear if you run at night or early morning. Run in a group or with a dog (your neighbors would probably love it if you took Fido for a run) and cary a cell phone if you have one.
Don't assume that another runner is not a danger - If you are troubled by someone who has passed you, turn around and pace them keeping them in your site. Trust your instincts!
Staying Motivated/ Journaling
I keep a written log of my runs. Sometimes it is hard to see the progress you are making. Reading past logs can show you how far you have come, and where you run into trouble. I record * Where I ran and the time, *What I saw, *How I felt i.e. "great run today, felt unstopable." or "couldn't get moving, every mile was a chore."
Vary your routine. If you are a morning runner, try a different time of day. Change your route - run it backwards.
Take a break. Sometimes we all need to step back and take some time for other activities. I alternate with Yoga and Weight training as well.
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