If you made a commitment to start a running program, lose weight and keep the pounds off permanently, you deserve a pat on the back. Running five or 10 kilometres is an attainable goal for many.
A friend related her story of how she looked in the mirror one morning and almost began to panic. A decade ago she’d been fairly athletic but was now 50 pounds overweight and, worse, she smoked a pack of cigarettes per day. On this fateful spring day she chose the Stanley Park seawall route in Vancouver, planning to run slowly for 15 minutes, turning back in the same time. Her goal was to run 30 minutes every day.
She didn’t cover much ground but kept moving the whole time even when her body was begging to stop. She eventually developed shin splints, forcing her onto the bike for six weeks, but soon was back running, improving ever so slowly. A year later she was a non-smoker, 50 pounds lighter and racing every distance from 10km to the marathon. She still claims that first run on the seawall was the hardest workout ever. Following a proper program might have eased a lot of her pain and perhaps prevented training injuries too.
It’s suggested that once you’re able to run 5k distance, continuing on to running 10k is well within reach. Always check with your doctor before embarking on any exercise program.
In a phone chat with Jacques Chapdelaine, offensive coordinator of the 2011 Grey Cup champion B.C. Lions, he recommends drinking plenty of water during workouts. “The biggest thing for me is hydration at my size (over 190lbs),” Chapdelaine, who carries a water belt with him and drinks every 15 minutes, says. “This has helped me not feel so tired and want to continue running.” He adds, “I run three to four times per week – 40 minutes at a time.” His longer run is 90 minutes.
Here are some other helpful tips to make your running journey less painful.
Visit a running specialty store before choosing the right shoe. Bring in your old pair to check the wear pattern.
Avoid wearing cotton. Choose synthetic fabrics, such as CoolMax or Dri-Fit that wick away moisture.
Invest in an athletic watch to time your workouts.
Record your workouts in a log book to track your improvement.
Proper Fuel and hydration – consult the Canadian Food Guide or speak with a registered dietician.
Do all of the proper stretches after your workout, holding each stretch for 20-30 seconds. Remember, no matter how tough it gets out there, if you stay with the program you’ll be amazed at the results.