Introduction to Running
Welcome to the world of running, an activity that you can enjoy for life. The benefits are immediate and better yet, you control the intensity, duration and frequency of each workout.
The first challenge is to get the most out of the effort put forth and value for the equipment that is required to get started. Here are some basic things to consider.
Footwear – How do I select the shoes that suit my gait and body type?
Go to the experts, retail outlets that specialize in running. You may have a Running Room store in your community or a long time local merchant who has serviced runners for years. Staff is trained to give a basic assessment of your footfall and whether you need a cushion shoe, require some stability if your foot rolls inward slightly or motion control for major pronation. These stores have several shoe models in each of the three categories to suit your foot width and body weight.
Clothing – Is there running specific clothing that I should purchase?
You certainly have more choice of clothing on the market to keep you comfortable in all weather conditions.
Whatever the time of year, a runner perspires. The garment worn next to the skin has to keep an individual comfortable for as long as possible. In winter, a garment absorbs moisture yet must keep the athlete comfortable. Perspiration produced during the warmer months must evaporate to assist in cooling the skin, keep it dry and reduce the absorption of perspiration into the garment.
The term used to describe the latest in exercise clothing is technical or performance gear. These garments have the ability to wick away moisture as described above.
The cooler weather requires extra layers to maintain heat and provide comfort. A base layer (next to the skin), a second layer and the outer shell, preferably nylon, is recommended. This outer layer provides added protection against a pesky wind that penetrates fabric and accelerates loss of heat. Like other types of technical or performance gear, there are many options in terms of jackets to be worn as the outer layer.
Wind protection for the legs may also be recommended for extremely cold days but multi layers are usually not required. There are lycra fabric tights that have a light insulation and in some cases, a nylon outer shell that provides added wind protection for the legs. Men need to be aware that base layer briefs are necessary on days for added shelter against the wind.
Head wear during the cold months can come in a variety of options. A toque or hat made of technical fabric as outlined previously, will cover the ears and head, all the while keeping its shape after many washings. A neck warmer and face covering are advised for winter days when the wind is strong and can cause skin to get damaged from exposure.
All these clothing items may be purchased at your neighbourhood running store.
Training – Do you have any tips for staying motivated to train?
Here are a few suggestions to keep you going.
Firstly, set some short and long term goals that can be realistically achieved. A short term goal could focus on training five days a week for a period of thirty minutes daily over the next month. Long term is to be ready for a 10K race which is three months down the road. Many runners refer to these events as their “goal race,” usually designed to keep their training purposeful.
Some runners seem to stick with it by training with a friend or two or within a larger group. This adds a social element and everyone within this unit motivates the other to stay with it. One of the Ottawa Race Weekend’s partners, the Running Room, has five retail locations within the city and holds twice weekly group runs, Wednesday evening and Sunday morning, year round.
You can also check with the community centre, YM-YWCA or fitness club in your area about group runs and if they do not exist, does not take much effort to start one up.
What is meant by speed work and is it something I should be adding to my training?
Speed work is a term to describe specific training to increase overall running speed. Once a person has been training for three or four months and gets comfortable with the daily pace of each session, fitness increases and has already found that their tempo can sometimes increase.
Once a week, injecting brief bursts of acceleration will help a runner develop a quicker overall pace and be helpful during in a race. For example, fifteen minutes into a half hour run, do six, thirty second bursts where the legs are turning over quickly, your arms are pumping faster and the accelerated pace is felt in your lungs and heart. Return to your regular pace for thirty seconds after each acceleration until doing all six, then resume the original pace of the workout. This will improve overall fitness and subtly prepare you for the stress of racing.
As you progress in training and pick up on some of the techniques that are abundant through magazines, books and the internet, this aspect of training may form a regular component of your regimen.
