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Running — The Sport for you?

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

As you read this, I will have – hopefully – completed my 6th Marathon, the ING Marathon right here in Atlanta. As I write this I am making the last minute preparations for the race. Since it is not my first race, I know what I need to do so overtraining and undertraining are not really issues anymore.

I remember my first marathon and getting ready for my first marathon. I overtrained. Yet, mentally I was still not prepared for how difficult a marathon is. 26.2 miles is a long run and for most people I suggest a training program that is at least 6 months. But for some people, shorter races might be better if you want to race. Racing is not only a great way to stay in shape but a great sport for many people. It allows you to release of stress and enjoy the “runner’s high”. But for many people, running and racing can be difficult or impossible due to body mechanics or previous injuries. If you have bad knees or a weak back, you want to give some serious thought as to whether you should consider running as a sport. Walking may be a better choice.

For those who can run, the first step is a visit to your doctor – like you should when you start any new fitness plan. He can tell you if this is appropriate for you. The next step is learning how to run. Running is demanding and you can’t just go out and run. You need to build up your endurance so you can run. The best way to do this is using a run-walk-run system where you run for a few minutes and then walk until you catch your breath. Then, you resume running. This will help you build up until you can run for the entire time. If you are planning to train for a race, seeking some professional advice on a training program so you train appropriately for your goal. A Board Certified personal trainer also has the knowledge to look at your posture and movement to be able to give you strength training exercises to ensure you become the best runner you can be.
All runners need one important piece of equipment whether they run indoors or out. That is SHOES. Don’t cheat yourself with cheap shoes (unless you fancy a visit to the orthopedist or podiatrist). Good shoes made specifically for running that are properly fitted to your foot and your gait are critical. Shoes are really the only equipment that a runner cannot do without. Shorts, shirts and socks are all comfort items that become necessary the more you run but the average runner can get by with whatever they find comfortable. Ask experienced racers for race tips on socks, shirts, shorts and preparation so you can avoid anything unpleasant. But for shoes, seek professional help and get fitted for your running shoes. Shoes should also be replaced regularly (for the average runner, this is every 4-6 months). The higher the mileage, the more often you need to replace the shoes.

Tags: Chapel Hill News, Douglasville, Fitness, Running by David Hansey, Personal Trainer
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Here is my article from Douglasville’s Chapel Hill News December Issue. Be sure to check out my page on the Chapel Hill news for my latest article. Click here to go to my latest article.

My Latest Monthly Article from the Chapel Hill News

Sports Specific Training – Running

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

As part of my series highlighting some popular sports, I am highlighting running this month. As I write this I am just two weeks away from running the Atlanta Marathon which will be held on Thanksgiving Day.
I have been a runner for most of my adult life. Since I was in the military for 15 years, running became a daily routine for me and something I enjoy to clear my head as well as to keep my body in shape. Running does not come naturally though to most people and even the most seasoned runners can remember when they started.
I often see people out trying to get into a running routine (often at this time of year because it is cooler and they are making resolutions to get in shape or avoid the holiday bulge). How do I know they are beginners? Because they really look like they are working so hard. If they can manage to stick with it past that phase, it will get easier. The first month (the same period of time as any fitness program) is crucial. Research has shown that people who start a running program with a gentle program and run every other day and have a good mental experience tend to stick with running. What does this mean to you? It means that forcing yourself around and around the block X number of times and doing it daily even in the rain is unpleasant. And your body and brain are smart enough to know not to do unpleasant things.
My suggestions for success are pretty simple.

Be conservative and don’t overdo it. Running every other day is plenty for a beginner.

Insert some walking. At least a minute after every 3-5 minutes of running. This gives you a chance to recover.

Keep a log!!! This is your motivation to see how far you have gone as you see the miles stack up.

Try running somewhere FUN!! Rather than just running the neighborhood or the treadmill, get out and run in all the beautiful country that makes up Douglas County. I run every Saturday morning at Sweetwater and as I run by the creek and the meadows with deer grazing, it makes my run wonderful!

Make a race goal. Most runners can complete a 5K race within 6-8 weeks or a longer race within their first 6 months. Setting a goal like that can be inspiring so try it if you need the extra motivation.

Now, let’s talk about getting your body in shape to run. While running will take care of the cardiovascular training, your body still needs strength training to prevent injury and to improve. Your body is a complex machine and weak or tight muscles almost anywhere on your body will show up in your run. And many of them will lead to or increase the chances of injury. For example, tight hamstrings can force your body out of alignment because the rest of your body compensates for that tightness. It does this often by rounding your back and moving your hips out of alignment. Once your body is out of alignment, every time you run you will increase your chance of injury as your body no longer is working effectively. And this risk is compounded with every weak and tight muscle in your body. So while it may not have been the tight hamstrings, weak hips or weak core that sent you to the orthopedic surgeon, it will be the stress that those weak and tight muscles placed on your knees, ankles and back.
Now, don’t worry that you are going to have to invest many hours at the gym in addition to your running time. Two sessions of strength training a week (30 minutes each) should do the trick for most people to work on corrective moves as well as to do an overall strength training program. The first step is to get a posture and movement assessment (which any Board Certified Personal Trainer can provide) and to have a corrective and strength training program designed for your specific needs. Then you can be on your way to a new running lifestyle as well as a terrific, healthy new body. For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, Running, Sports Fitness by David Hansey, Personal Trainer
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26.2 miles DONE!!

I ran the Atlanta Marathon yesterday. What an awesome thing to do on Thanksgiving day.

It is a fast course (I shaved a whole 35 minutes off my ING Georgia Marathon time. Certainly not a good race for the 1st time marathoner (the Atlanta Marathon lacks the crowd and support that a first-timer needs) but it was an awesome race!

Interested in training for a race? Awesome. I will now be tweaking my workout to do the ING Georgia Marathon in March. I hope you will be training to run it with me.

A special shout out and thanks to my personal training client and friend, Jeff. Our Saturday morning trail runs really helped me get ready for this race and preserved my knees from the pounding. Thanks for joining me on them!!

Tags: Marathon Training, Personal Training, Running, Sports Fitness by David Hansey, Personal Trainer
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I am running the Atlanta Marathon in 17 days *gasp*

I have been following my training plan for the last few months religiously and yes, there have been days where I did not want to go out and run or hit the treadmill, but I feel so good now and I know when I am out on that course that I will be so glad that I did.

Since this was not my first marathon, I know what I need to do to make my body respond in a particular way. A lot of people when training for a marathon or any event overtrain because they have not had the experience so usually they are way beyond ready. And it is a good thing to have the confidence when you hit the marathon course.

I am very excited!!

And while I am on about being excited — congrats to my great client Taylor for his win at the State Championships — I will have more details on him as they become available — look for details!!!

Tags: Douglasville, Marathon Training, Personal Training, Running, Sports Fitness by David Hansey, Personal Trainer
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It can sometimes seem like you can’t get over a hurdle when it comes to exercise. January comes and you decide to start running (or getting on the treadmill, going to fitness classes, playing sports, whatever….)

You quit in a couple of weeks. And come the next year, you do it again.

Why?

Not because you are lazy or anything is wrong with you.

But because there is SOMETHING about the sport or activity that you choose and the way you go about it that makes it unpleasant. And because it is unpleasant, you quit prior to it becoming a habit.

Well here is some insight into why you quit and what makes it boring and how to make it something you can do regularly and learn to love.

First, my sport, running. Many people try to tackle running as something they are going to get off the couch and all of the sudden do. That right there is the problem. You force your body to tap it’s anabolic threshold too early and cause yourself nothing but pain and soreness. Start out with something easier and more appropriate for someone just getting off the sofa. Walking, elliptical, treadmill walking with spurts of running. All of these will help to condition your body to run.

And since I brought it up, what about that treadmill or elliptical. You get on it and time slows down as the timer ticks down. Stop clock watching. Either use the clock for intervals — like 2 minute spurts of running followed by 5 minutes of walking, or put your towel over the screen.

I will have a few more tips next time so see you soon!

Tags: Fitness, Running, Sports Fitness by David Hansey, Personal Trainer
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