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February 29, 2000

The Starting Line

Gazette file photo

By Bill Radford/The Gazette
Edited by Barbara Cotter; Headline by Bill Radford

When the world’s best runners gather this year in Sydney, Australia, for the Summer Olympics, they’ll be watched by an army of couch potatoes.

If you’re one of those spuds, perhaps the Games will inspire you to get off the couch and start a running program. Why not get started now? Odds are you’ll never be Olympic caliber, but you can work to become a lean, mean running machine - or at least a healthy, contented jogger. Here’s how to get off on the right foot.

Doctor’s orders

Check with your doctor to find out whether running is right for you. In particular, men older than 40 and women older than 50 are urged to talk with their doctors before taking up vigorous activities, as are people who smoke or have such risk factors as high blood pressure, diabetes or a family history of heart disease. People with orthopedic problems or more than 20 percent overweight are among those who probably should stick with walking over running, says the American Council on Exercise.

Goal-oriented

As with any new exercise program, you need a goal. “It’s so hard to do anything if you don’t have a goal,” says local runner Matt Carpenter, course record- holder for the Pikes Peak Ascent and Marathon. “If you’re just going out there with the idea of ‘I’m just going to be a runner,’ it doesn’t last very long.

"The goal doesn’t have to be to run the Boston Marathon. It can be as simple as ‘I want to lose 15 pounds’ or ‘I want to be able to run to work.’"

"The important thing is to be realistic,” says Richard Cotton, chief exercise physiologist for the American Council on Exercise and a runner for 33 years. If your goal is to run a 5K race, set your sights on simply finishing your first race, even if you walk as much or more than you run.

"One of the biggest ways to take the fun right out of it is trying to bite off more than you can chew,” Carpenter says.

One foot in front of another

Depending on your fitness level, your running program might begin with a walking program. Once you’ve built up your endurance a bit, try a slow jog and mix it in with walking. Gradually, during a series of workouts, increase your speed. “Never make any big increases in speed or distance,” Cotton warns.

Listen to your body and let your stride work itself out, Carpenter says. “It’s best to try to relax and do what’s most normal for you. It’s when you try to imitate other people that you end up with problems. Your body has its own design and wants to do its own thing."

The shoe

"One of the biggest problems I see with new runners is they’re trying to do it in basketball shoes and stuff like that,” Carpenter says. “You have to have good shoes. And you do have to go ahead and sink some money into it.” A good pair of running shoes generally will cost about $60 to $120.

What shoe is best for you depends on your weight, your gait and other factors. Carpenter looks for a flexible, light shoe. “But that just doesn’t work for everyone and, in fact, can get some people hurt."

Go to a store that specializes in running shoes, or at least athletic shoes, and find a salesperson who really knows those shoes, Cotton suggests. Once you get your shoes, use them only for running. “Walking around on them all day long reduces their shock absorbency."

"Most of the problems don’t come from picking the wrong shoe,” Carpenter says. It’s from people having the right shoe and trying to wear it too long.” A good running shoe should last about 300 miles or so, but may break down quicker, depending on the runner’s weight and gait. When wrinkles develop in the side of the shoe’s midsole, that’s a good sign you need a new pair, Carpenter says.

The weather

When running in the cold, the key is to dress in layers and wear such fabrics as polypropylene that won’t trap moisture. But don’t overdress: “It’s easy to overheat and soak your clothes,” Cotton says. “You really have to experiment and get to know your tolerances at different temperatures and what to wear at different temperatures. You get pretty good at it."

Don’t forget a hat and gloves; you lose most of your body heat through your head and hands. A scarf pulled up over your mouth can help protect your lungs from bitter cold.

During those days when it’s just too cold or icy to go out, a treadmill, stationary bike or stepper can help keep your running regimen on track and your legs in shape.

Where to run

"Avoid concrete as much as possible,” Cotton says. Even asphalt is better than concrete in reducing the shock to your body, he said. For safety’s sake, however, you might want to stick to the sidewalks, not the streets.

"A firm dirt path is best,” Cotton says.

If running early or late in the day, be sure that your route is safe and well lit. Wear brightly colored or reflective clothing.

The buddy system

One of the best ways to keep your running fun is to hook up with a club or a friend, Carpenter says. When looking for a running buddy, “don’t pick somebody who’s so far above you that you’re always feeling like you’re the slacker, or pick someone so far below you that you’re always having to slow down."

Injuries

Shin splints, which cause tenderness or pain on the front or inside of the lower leg, are common in beginning runners, Cotton says. If you’re having shin pain, check your shoes and make sure they’re not worn down. Don’t try to run through shin pain: That can make it worse. Icing the area may help.

Knee pain, or “runner’s knee,” also is common and often related to a lack of strength in the muscles around the knee. “If your knees start hurting,” Cotton says, “slow down and back off.” If the pain persists, see a doctor.

"It’s important to balance your program with strength training,” Cotton says. That training can help prevent injury by strengthening muscle as well as bone and connective tissue. It also helps reduce upper-body fatigue.

Want more?

Have more questions about running? Starting Thursday in Out There, Matt Carpenter begins a column that will run every other week to help keep your running routine on track.

Matt Carpenter’s eight-week program

Here is an eight-week program to get you off the couch and through the finish line of your first 5k (3.1 miles).

Running resources

The Internet offers a tremendous variety of resources for runners, from the new guy on the block to the seasoned ultramarathoner. Here’s a sampling: