Tag Archives: running buddy

Start Running! Here’s How.

Want to start running?  Starting something new can be very intimidating and running is often tops on the list.  Even those who have taken a hiatus due to injury or burn out can have trouble getting started again.  With the potential for injury, getting a physician’s clearance before beginning a run/walk or running program is incredibly important.  After being cleared, here are some tips for getting your running program started.

Support.  Make sure you have the right shoes and use a specialized running store to find them.  Properly fitting and supportive shoes will prevent injury and help keep you pain free.  For women, a properly fitting and appropriately supportive sports bra is just as important as good shoes.  Don’t be afraid to try a few different options to find the one you like best.

Before and After.  Warming up is a key element to getting in a good workout, so spending five to ten minutes raising your heart rate and getting muscles ready to work will help reduce your risk of injury and aid you in achieving better results.  Just as warming up is important, cooling down after your session with five to ten minutes of stretching will ease post run soreness and tightness.

Comfort.  One element of having a successful start is staying in your comfort zone.  Don’t push yourself too hard, too fast or you risk burning out, being injured or not enjoying your new activity.  Stressing out about how fast you run when you are a beginner will have the same effect.  Concentrate on building endurance, and being proud of yourself for starting a new activity, before being concerned with how fast you run each mile.

Find a buddy to run with.  You don’t need to run with a friend every time you head out, but once a week running with a friend can be a great motivator.  There are lots of programs available on the internet you and a friend can work on together.  It’s always a great idea to find a coach or join a group of other beginner runners in your area, which is a great way to find the perfect running buddy.

Race.  You don’t have to be ready to race, but getting out and experiencing one is a great way to set goals and stay motivated.   The race shouldn’t be about winning your age group, or even running the entire way, it’s about being in an electric atmosphere where a bunch of strangers cheer for you.

Check out FitNicePT’s newest program, VB Mother Runners, and learn how we can help you get started today!  Not a mom?  Ask us about our other training options!

Running Safety

As the summer heats up, people are more likely to run when they can find some shade and temperatures are cooler.  The problem with these hours, early in the morning or late in the evening, is they tend to be dark and shadowy.  Darkness and odd hours make running at these times especially dangerous, and even if the sun’s out, there are plenty of other risk factors out there.  One big factor in being prepared for any type of attack or harassment during your run is knowing that even though it’s sunny, you aren’t invincible.  Attackers strike at any time of the day, from early morning to late at night and every hour in between.  Here are seven tips to make sure you have a great run and get home safely.

Have a buddy.  The hands down best way to be safe on a run is to run with a friend.  Two people are harder to attack than one, just like four eyes are better than two.  If you don’t have a friend available for your run, bring your dog.  More alert to danger, your canine can sense it before you do.  Of course, your running buddy needs to be bigger than a microwave and capable of helping defend you.

Carry an ID.  While this may seem simple, most people forget to grab a form of identification because they aren’t bringing along their entire wallet.  You can even write your name and phone number inside your shoe, or use a small luggage tag strung through your laces.

Don’t wear headphones.  This, too, may seem simple.  If music is what you’re paying attention to while sweating out a tough day, you’re less likely to hear an approaching attacker, bicyclist or car.  The tunes distract and slow your reaction time, both of which can spell trouble.

Carry a phone.  Most phones have straps or cases that wrap around your arm, and some are slim enough to slide into a shorts pocket.  Many people use their phones to track their distance and time, but should stick to using it for these purposes only.

Vary your route.  Pretend you have a crazy ex.  They know exactly where to find you, especially if you announce on Facebook or Twitter that you’re heading out, and aren’t afraid to show up.  Stalkers and attackers work the same way.  They stake out routes, and on familiar ones, we tend to space out.  Dealing with new terrain helps keep us alert and more aware of our surroundings, which makes us less of a target.

Run against traffic.  Seeing oncoming traffic makes you much less likely to be hit by a vehicle.

Gear up.  Purchase and use reflector tape, vests or shirts.  Even the blinking lights usually associated with cyclists work, and stay off the roads altogether when it’s dark out.

Now you’re all ready to head for a great run and get home just the way you left it.  Need help finding a running buddy or a new route?  Ask us!  Info@FitNicePT.com