FitSugar

How to Start Running: Couch to 5K

FitSugar — Mon, 05 Jan 2009 03:30:00 -0800

If one of your goals for 2009 is to start running and you're at a loss about how to begin, I can point you toward some helpful structure. After lacing your sneakers, check out the Couch to 5K running schedule over at Cool Running.

The program eases you into running three miles by combining intervals of running with walking. This method prevents you from overworking and becoming so sore you never want to run again. Over the course of eight weeks, you condition your cardiovascular system and your legs while slowly increasing your running time, eventually running for 30 minutes straight, which is about the time it takes to run a 5K. It is a great way to start running, and the schedule has you running only three times a week, making it easy to fit into a busy life.

Check it out and try the program. Chances are you will get hooked on running. My only caution is 5Ks are considered a "gateway" race to marathons and triathlons.

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Where to Start: From Couch to 5K in 8 Weeks

FitSugar — Wed, 17 Jan 2007 03:30:00 -0800

Often when folks start a new training regimen they go all out and often go too far. In pain, wondering why they ever tried to exercise, they quickly abandon their wonderful resolution to workout regularly. This is the exact reason that Cool Running created The Couch to 5K running schedule.

The program eases you into running 3 miles by combining walking and running together. Over the course of 8 weeks you increase your running time and eventually run for 30 minutes straight - about the time it takes to run a 5K. It is a great way to start running and the schedule has you running only 3 times a week - so easy to fit into any busy life.

Check it out and try the program - chances are you will get hooked on running. My only caution is 5Ks are considered a "gateway" race to marathons and triathlons.

Runner's World Beginner Program

FitSugar — Thu, 10 Jan 2008 10:15:00 -0800

If there is more than one way up the mountain, there is definitely more than one way to begin a running program. I am a fan of the Couch to 5k plan that Cool Running created that prepares you for a 5k in eight weeks, but what if you want a plan that gets you to the 5k mark a few weeks earlier? Runner's World has a plan that will get you up and running a 5k in as many weeks. The Beginner 5k Plan is a little more flexible and a little less structured. You start with 20 minutes of walking or cross training, so if you want to add a little running your first day out it is up to you to motivate yourself to pick up your pace. The plan does have you moving in some way, shape, or form six days a week and this consistency will definitely keep you on track.

Check out the plan here and get running! Don't let those lame Pearl Izumi ads keep you from hitting the streets.

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You Asked: Smoking, Running, and Lungs?

FitSugar — Tue, 06 Jan 2009 05:30:00 -0800

Dear FitSugar,
I have recently quit smoking after about two years of the habit, smoking between one to five cigarettes a day. I want to start running, but I wonder if my lungs are permanently damaged from smoking. Please help.
- Kicked the Butts

First off, let me congratulate you on quitting smoking. One cigarette a day is one too many in my book, and quitting is one of the best things your can do for your short-term and long-term health. I also think it's great that you want to start running. It is my favorite form of cardio and just feels great. I have some good news on how your lungs are doing, so read more.

The good news is that the benefits of quitting smoking begin almost immediately. The first benefit is that your blood pressure returns to normal about 20 minutes after the last puff of your last cigarette. After about three days, your bronchial tubes will relax, making it easier for you to breathe, and that increases the oxygen flow of your lungs, improving your energy levels. Doesn't that make you want to get out there and test your lungs right now? Your lung capacity will improve daily after quitting, and it takes two weeks to six months for your lung functioning to improve by 30 percent. Just in case that last stat makes you think you should wait six month after quitting smoking to run, don't. Exercise can help you fight nicotine cravings. I think once you start running, you won't want to smoke since it will interfere with your runs. I highly recommend the Couch to 5k program as a way to start running.

Good luck and know that your lungs are really happy you quit smoking.

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How To Run Your Best 5K

FitSugar — Thu, 28 Feb 2008 07:30:00 -0800

If you are following the Couch to 5K plan or the beginner's running program from Runner's World, you are going to be ready to race your first 5K. It is always good to get a few tips from seasoned runners.

Here's some advice from the readers and runners over at Runner's World:

Sign up! You can't run a race if you're not there. Here is a race locator and you can surely find a 5K close to you.
Eat a bit before the race, but keep it light. A bagel, a banana or peanut butter toast will help fuel your race run. Most races provide water and snacks at the finish line.
Don't skip the warm-up. Jog for 10 to 15 minutes on the race course to familiarize yourself with the course conditions as well as to get your blood pumping.
Have fun. Running can be very social and 5Ks are generally low key events.
Finish strong and celebrate! When you see the finish line, kick your pace into high gear and give it all you've got. Cross the line and smile. You just ran your first race.

Do you have any advice to add? Share it in the comments section below.

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You Asked: Why Does Running Feel Bad?

FitSugar — Mon, 04 Aug 2008 05:30:00 -0700

You're asking and I'm answering . . .

Hey Fit,
I really want to start running because I hear the benefits are great. I tried a while ago, but afterwards I felt nauseous and generally not well. That discouraged me from trying again. Why did I feel that way? If I start running regularly, will that stop? Thanks.
- Running Newbie

Don't give up on running; I find it the easiest way to fit a regular workout into my life and the health benefits really are great. I think I have a simple solution to your problem, and to see what I have to say read more.

I think your enthusiasm for running got the better of you, and it sounds like you were actually running, which is quite fast - a nine minute mile, with anything slower than that is considered jogging. Those technical differentiations really just seem like semantics to me, since getting out there and getting your heart rate up is what is important. Instead of going out and running as fast as you can, you need to take baby steps. Start slowly with a walk/run program that allows your body to acclimate to the new demands you are making on it. Building up your cardiovascular endurance and strength in your legs (muscles and soft tissues) will make jogging and running less nauseating.

Following a plan that includes walking with increasing intervals of running is a good idea. The Couch to 5k is great for building strength for running as is the Beginner Plan from Runner's World. Running coach veteran Jeff Galloway strongly encourages walking briskly for a half an hour as prep for running as well. So don't give up! Running does get easier, it just might take a little longer than you expect. Go slowly and see how it feels. Build a solid base of jogging and then you can work on your speed.

See you on the streets!

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Start Running on the Right Foot

FitSugar — Tue, 13 Nov 2007 04:00:00 -0800

Did all the coverage of the NYC marathon get you pumped up to run? Let me help you avoid a few common mistakes people make when they decide to make running a part of their lives.

Start with where you are now and take time to build up your strength and endurance. Coach Jenny over at Runner's Word says, "Gradually progressing from running with power walking breaks to continuous running is the single fastest way to progress without injury and with a smile on your face." Who doesn't want to smile while they pant?
Don’t run aimlessly, have a plan. My favorite plan for beginners is the Couch to 5k routine from Cool Running. If that is too much structure for you, you can run until you are tired and walk until you are bored.
Buy yourself some nice sneaks. Running is a very repetitive action and you want to cushion your joints as much as possible, so buy shoes made for running and don’t skimp. Plus, if you lay out the big bucks for shoes won’t you regularly run in them to get your money’s worth out of the shoes?
Have a goal. It is a great idea to have a goal so you are working towards something. Pick something doable and motivating like being able to run continuously for 30 minutes or to run a 5k road race. You can find a race near you at Active.com.
Warm-up and cool-down. If you take care of your body, it will take care of you. Warm-up for 5 minutes with a brisk walk before you start jogging and take 5 minutes to walk briskly to cool-down. Sandwiching your run with a 5 minute warm up and cool down will help prevent injury and keep you out running.

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Erin Go . . . Run – St. Patty's Day Races

FitSugar — Tue, 11 Mar 2008 02:30:00 -0700

Not only is St. Patrick's Day a great excuse for a party, it is a great excuse for a road race. There are races happening all over this fair country of ours. To find a race near you, check out Active.com. They have compiled a great list of fun races, from the Shamrock and Roll 5k in New Haven, Connecticut, to the 5 mile St. Patrick's Day Parade Run in St. Louis, Missouri.

These races might just be the time to test the findings on beer being a better post workout drink than water. On second thought, I'd stick to water for hydration. So get your Irish Up, and get off of the couch and go for a run. If you find yourself chasing a leprechaun, maybe you will find a pot of gold at the end of the rainbow.

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