Now is the time of year when many Austinites are beginning to consider starting a running or walking program this fall. If that sounds like you, terrific. Good for you. You live in the perfect environment for a beginner walker or runner with great places to exercise and numerous beginner-friendly events to participate in. You couldn't ask for a better place to run or walk.
As a beginning runner or walker, it's important to understand that not every run or walk will go perfectly. Some are wonderful; some aren't. It's simply the nature of the activity.
But what holds many beginning exercisers back is they fear that running (or to a lesser extent, walking) will hurt. Many have preconceived notions of pain, being out of breath and overall muscular discomfort.
Not a good way to start an exercise program. But the reality is starting a running program can hurt-if done improperly.
Here are some common mistakes beginners make-and easy solutions.
1. Too far. You were too ambitious and attempted to run on your first time out two or three miles which was too great a distance. Your friends run that far, but you couldn't. Trying to do so, was painful and discouraging.
Solution: Run by minutes, not miles. Don't worry about how far you cover; merely run by time. Start off with two minutes of walking, followed by a minute or two of slow jogging. Alternate walking and jogging for 15 minutes and gradually progress from there.
2. Too fast. You tried to run a set distance in a certain time and flamed out. Trying to run fast quite simply hurt and left you wheezing and out of breath.
Solution: Slow down. When you run, run easily and at a comfortable pace. You should be able to carry on a conversation with your running partner while running. If you can't, you're going too fast. Ease up. At this stage in your development, speed is not a goal. Fitness is. That comes with being able to sustain the activity.
3. It hurts. If even slow jogging just a minute or two hurts, you might not be ready for it.
Solution: Stick with walking for a good month before attempting to run. You need to get used to being on your feet and doing some aerobic exercise first before starting to run. Take your time and walk. Gradually increase your distance and pace.
4. You hated it. The run or walk was not any fun at all. You always hated running and you still do. You remember your old football coach punishing you with laps and all that negativity came flooding back the moment you started to run.
Solution: Out with the old, in with the new. This isn't punishment. Running or walking should be a relaxing, energizing time of day. Nobody is watching over you with a stopwatch or whistle. Chill out and think positive thoughts. Banish your old conceptions of running to the garbage bin.
5. You're bored. You know you should walk or run but you find it boring.
Solution: Go to the Town Lake Hike and Bike Trail. It's the perfect spot for running or walking with a dirt trail, some shade and plenty of drinking fountains interspersed along the 10-mile trail. Find a partner meet you at Town Lake to run or walk. Or take your dog. While running or walking, try solving some problems that confront you. Or empty your brain and just enjoy some stress-free, relaxing time.
6. Too hot. Okay, it's still summer and pretty darned oppressive. At certain times of the day, it's just too hot to run or walk strenously. Trying to fight the Austin heat, makes running seem like a chore.
Solution: Go early. It's cooler in the morning and the air is fresher. For many runners, it's the best time of day. If you can't run or walk early in the cooler air, use a treadmill or go in the evening.
7. You're still too hot, even in the morning.
Solution: Wear as little as possible. Don't wear sweatpants or tights; merely wear some lightweight, breathable running shorts and a light T-shirt. Don't make the mistake that sweating a lot will get you in shape faster or burn more calories. It won't.
8. Your feet hurt. They get hot and sweaty and you feel like your tennis shoes don't provide enough cushioning. Chances are they don't.
Solution: Buy a pair of running shoes. You must get running shoes and not just any type of athletic shoes such as basketball, cross-trainers or tennis shoes. Running shoes are relatively light, designed to cushion and support your feet. If you're on a walking program, running shoes are ideal for walkers too. Got to any of the three RunTex locations for expert fitting and sizing.
9. The sidewalks feel too hard. You're right about that: Sidewalks are too hard for daily running or walking. The surface is also too uneven and often crowded with pedestrians.
Solution: Again, go to Town Lake or Zilker Park. If Zilker or Town Lae isn't readily accessible, many streets are fine too. But try to run or walk on the roads facing traffic. An asphalt road is better than a sidewalk.
10. Your legs are sore afterward. The big thigh muscles on the front (quadriceps) and back (hamstrings) are sore. You're even stiff the next day.
Solution: Some soreness is normal. If you haven't run or walked for fitness before, your leg muscles will take a week or two to adapt to this new activity. After finishing your walk or run, stretch your leg muscles for a few minutes. When you get home, gently ice your leg muscles and take some Advil or Aleve to ease the soreness.
 
 
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How to avoid common beginning running and walking mistakes
by Wish, 8/7/2006 |
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