Tip #2
Bill Rodgers
© 2008 by Structural Management®

Fellow runner/walker; I’m guessing you’ve gotten your athletic shoes and are ready to start your program.

In my book, Idiots Guide To Running, I talk about a possible final consideration before you start,  and that is, consult with your doctor.  If you have a family history of heart disease affecting relatives before the age of 55, overweight or smoking, it’s a good idea to see your Dr. first.  They may ask you to take a stress test, which is the measurement of your heart’s function, best done while walking on a treadmill.  And, did you know heart disease is reversible and a good fitness program, including running or walking, swimming or biking, combined with dietary changes, is a smart move for yourself.  See if your Dr. agrees, and don’t hesitate to ask them what they’re doing to stay fit.

After all, you want a doctor who practices what he preaches and believes in 'preventive medicine'.
Okay, I’m assuming you’re ready to go.  So, the next step is to run/walk somewhere.  Why not around your block?  That’s what I did as a beginner.  You might measure your block’s distance so you know how far you are running or walking.  Dress for the weather keeping in mind your body temperature goes up steadily as you move, and stays high if you keep moving.  You are burning calories like crazy as a runner, and not too surprisingly, as a walker as well.

If you don’t currently have an exercise program in place, like basketball or swimming, I’d like you to start walking!  Aim for a half hour walk, and aim for 4 days a week your first week.  Your second week, walk 10 minutes then run easy for 5 minutes.  Walk another 5 minutes then run another 5 minutes.  Walk now for several minutes for your cool down.  Week number 3, walk 5, run 5, walk 5, run 10.  You are building cardiovascular strength as well as muscular strength in your hips and legs.  But, the big thing is, your getting maximum strength psychologically.!  Your body will get stronger as your muscles adapt to your consistent efforts.

Most people find the best time for them to work out is in the a.m. before work.  If you have a fitness center or gym at work, you are very lucky.  If not, aim for your local Y.  They have it all.  There is also strength and energy in seeing other people work out, and the best approach is when you can run/walk with a friend who goes a similar pace as you. 

In terms of your effort while running, try the “talk test”.  This means you should be able to talk to your friend as you run without gasping for air.  If you can’t do this, slow down.  The victory in this race goes to the tortoise!  If you feel a bit of soreness in your calves/shins, that’s usually normal.  After all, you are asking your muscles to do something they ought to do, but haven’t done for some time.  Have faith, they will work very well for you in the weeks ahead.

Congratulations on making your MOVE!  By the way, my doctor recently became a runner about a year ago.  He ran the Boston Marathon last year and is doing it again this year.  Maybe your Dr. will join you at the Bill Rodgers 5k Y Series.  Tell them I’d like them to join us.  See you in the Spring.

   

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