Recession Proof Your Spring Exercise Regimen, Join the Ranks of Runners

Kelly Gonzalez
Column Title: Busy Bodies
The Annapolis Capital Gazette Newspaper- Sunday Capital
Health and Fitness
Date Published: April 19, 2009

Morning, mid-day, evening, even late at night, they’re out there. Runners. Since spring has arrived it seems like local runners have been set loose to pound the pavement.

Can you blame them? What better way to shape up for summer than scorch about 100 calories per mile and not pay monthly dues?

If you wish to join the ranks, it’s important to have a little know-how. I’ve seen it occur far too often in the past- the warmer temperatures, budding flowers, and the guilt of a less than active winter causes people to hit the ground running hard, only to be left sore, miserable, and injured. Your running days are over faster than they began. Before you step out the front door take time to plan for success.

Choose Your Shoe

Running is the ultimate recession proof form of exercise. You don’t need much to get started. The most important item: shoes. A common mistake that some individuals make is starting a fresh season with worn out shoes or the wrong type of shoe. This can lead to injuries including the most common ailment of new runners, shin splints- pain along the front of the lower leg.

Visit your local running store where qualified personnel will be able to determine the best shoe for you based on the structure of your foot. The staff should look at the arch of your foot to access whether you need a motion-controlled shoe for overpronation (feet roll inward), a softer midsole for underpronation (feet roll outward), or a basic running shoe with good stability for normal pronation.

Tip: Your feet slightly swell during the day. Shop for shoes later in the day for the best fit.

Dress For Success

Spring temperatures fluctuate and tend to be extremely unpredictable. Aim for comfort and add a few essential items to your wardrobe to be prepared to run in any type of weather.

- Waterproof jacket: Spring showers seem to be in the forecast almost daily in April. A lightweight jacket can help keep you dry and comfortable, and also block the wind.
- Technical running top and shorts: Still exercising in 100% cotton? Cotton absorbs sweat, clings to your body, and can cause chafing. Instead, of cotton, try a dry-tech fabric like Under Armour or Nike Dri-fit that “wicks” the sweat away from your body keeping you dry and comfortable.
- Socks: If shoes are the most important piece of running attire then socks have to be the second. Once again, cotton is not your friend. Feet sweat…a lot. Choose a running sock made from materials like nylon and polyester to wick away sweat and protect your feet from blisters.
- Hat: The temperatures can still be quite chilly this time of year, especially early in the morning. About 70% of body heat is lost through the head. Stay warm and dry by running in a dry-tech hat.

Bottom Line: Choose lightweight clothing that will wick away moisture.

Tip: When getting dressed for a run dress as though the temperature is 15-20 degrees warmer than it actually is.

Support, Socialization, and Stamina

It can be easy to buy the right shoes and dress like a runner, but the most difficult part of beginning a running program is actually doing it! For the first week or two you’re out the door determined to finish the course, but then after a few weeks other priorities become more important, you put your run off until the next day and the next, and before you know it summer is here, the race you wanted to run has passed, and you’re back to square one.
Luckily, there are plenty of running enthusiasts in the area here to help new runners like yourself get started safely, and make exercise a part of your life. Local running groups are a great way to get started. There’s a myriad of benefits to joining a group.

First of all, solo runs can get pretty lonely after a while. A running group is a wonderful way to socialize, meet new people with common interests, and chat during a run. The time flies by. Instead of being just another thing on your to-do list, your weekly runs become a fun social highlight of the week.

Secondly, organizations like the Annapolis Striders offer programs that help beginners build up mileage and stamina safely week by week with a progressive 10-week training program. This year’s program begins Tuesday April 28th at Bates track. The sessions incorporate run/walk intervals preparing you for your first 5k race. By working with a group your workouts are pre-determined, helping you stay on track, avoid injuries from “too much too soon,” and gives you that extra kick in the butt to attend and not fall behind the group.

Fleet Feet in Annapolis offers training programs as well. In addition to their 12- week beginner’s 5k training program beginning on Monday April 20th, called, “No Boundaries Running 101,” they also offer continuing programs so participants can graduate to the next distance working up to a 10k in Running 201 and training for the infamous Annapolis 10 miler in Running 301.

Tip: Some days runs will feel more difficult than others, don’t let this discourage you; it’s important to listen to your body. Instead drop back in the group and run with someone who is a bit slower than you, and help push them along.

To learn more about training programs, weekly runs, races, and all of your running needs please visit the following websites:
- Annapolis Striders: http://www.annapolisstriders.org/
- Fleet Feet Annapolis: http://www.fleetfeetannapolis.com/

This Spring I hope you join the ranks of runners and discover an exercise program that is guaranteed to get you fit for summer, boost self-confidence, and even enhance your social life. It doesn’t cost much to get started. Invest in running today, and experience an enjoyable form of exercise for years to come.

See you on the road.