COMMENTARY: Make the most of your run with these 10 tips

Make the most of your run 
COMMENTARY
By Connie Boeglin Martin


Indiana has long been one of the worst states for obese/overweight adults and children. Whether overweight or not, we can all improve our health and self esteem. I’m not a dietician or nutritionist, but I’d like to share a few tips about my favorite form of exercise: running. 

• The only gear a runner truly needs to get started is a quality pair of running shoes. There are several running tech stores around – take advantage of their expertise.

• Start out running about one half to one mile each day (even every other day, if you need to) and increase your mileage slowly! This prevents injury by allowing your body to adjust to the cardiovascular demand and the stress placed on your joints. At least six to 10 runs at each distance before increasing it by no more than 25 percent is a good guideline to follow.

• Run at a comfortable pace. It will get easier and you’ll get faster. Don’t even time yourself at first. Just figure you’ll need about 10 to 15 minutes/run in the beginning.

• Finish each run with a brief walk – your cool-down. As you get in better shape (faster), this can take the form of a light jog for a short distance (up to one mile). This allows your heart rate to slow gradually.

• ALWAYS stretch after running – while your muscles are still warm. DO NOT stretch any more than ordinary “waking up” stretches before you run. I stretch at least one second for every minute of my run with a minimum of 30 seconds in each position. Stretching prevents injury, increases flexibility, and helps relax your muscles.

• Running shoes need to be replaced every 3-500 miles. At this point, they are breaking down to where they won’t provide the level of stability, cushioning, and general support that your feet need. You’ll be more prone to injury after this amount of wear.
  

•  While the law of the land dictates you wear a minimum of clothes while running in the hot summer months, the drop in temps necessitates layering. There are wonderfully helpful (and cool-looking) running shirts to be found in the tech stores, but even old, long-sleeved, over-sized tees make for great layering. If you get too warm during your run, these peel off one at a time (with the arms tied around your waist) easily.
  
  

• Lastly, remember why it is that you’ve decided to be a runner! Whether it’s to look better, be healthier, or to participate in races, you’ll have more confidence, discipline, and pride in your daily life, viewing yourself as tougher and more resilient. Reward yourself with a new, cool piece of running gear or the latest, flashy running shoes. I like to “run to breakfast” on Sunday mornings where I’m met by family, have a great breakfast, and am driven home! Whatever it takes to keep going, Nike knows what they’re saying…”just DO it!”

• You may not like it, but every runner should keep a running log. All you need to record is the day, distance, time, and add whatever else you feel is relevant – weather, how you felt, etc. Memory fades and this is the only reliable way to track your progress and maintain accountability for your efforts. Put it down – in black and white – and you’ll be more likely to keep to the commitment!

•  Most people don’t hydrate themselves nearly enough. That’s bad enough on its own for people who don’t exercise, but for athletes, it’s critical that they take in enough fluids. For the most part, water is adequate. For those runs that get you really perspiring, replacing lost fluids with a sports drink like Gatorade is very important! It’s an injury-preventer and flexibility-increaser.

Connie Boeglin Martin is a Carmel resident, running enthusiast, and Co-Director of Indiana All Star Running Club. You may e-mail her at Conniebme@aol.com.