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BILL'S RUNNING AND RACING TIPS

RUNNING, RACING, AND STAYING HEALTHY ENOUGH TO DO SO

"Beware of all advice, including this."
- Carl Sandburg

***I'm a runner, not a doctor. Always seek advice from a medical professional for a specific problem.***

So you want to take up running. Hmm. Well, here are a few random thoughts:

• Pleasure

  First of all, do you get pleasure out of running? Do you look forward to the solitude of running, and/or the time spent with like-minded running buddies? Running isn't for everyone...if you don't find yourself looking forward to at least some of your runs, perhaps you should explore other hobbies...

• Racing

  When you do decide to start running, sign up for a race as soon as possible (run one after about three weeks or so of training). Be sure to listen to your body, though - if a 5K doesn't feel right, stick to jogging.

  By running a race at the start of your running career, you're giving yourself a once-in-a-lifetime opportunity to set a base performance level as a non-runner. Then you'll have the satisfaction of watching your times improve and improve and improve. Run a 5K, then perhaps a 4-miler or a 10K, and so on...

• Weight-training

  If it comes down to a choice between weight training and extra running, choose weight training (ideally three times a week). Weight training (preferrably free weights, versus machines - benches, squats, leg curls, etc.) strengthens your connective tissues and thus helps ward off injury (allowing you to train harder and longer). Weight training also increases your sprint power and your endurance.

• Recovery

  Immediately after any run, but especially after hard workouts and most especially after races, put some calories straight into your system. Large and equal amounts of protein and carbs (along with plenty of fluids) are most helpful. Also, chocolate (the purer, the better) has plenty of anti-oxidants...I drink a hot chocolate after every marathon, and the only after-marathon symptom I have is a little stiffness in the quads.

• Knees

  Be kind to your knees. Running strengthens your bones (not to mention your spirit), but all that pounding will inevitably wear away your cartilage. I take glucosamine chondroitin at least twice a day as a preventative, buy new shoes as soon as they start to absorb less of the impact, and work in low-impact cross-training as often as I can, replacing up to a quarter of my running minutes with an aerobic equivalent (latest fave: snow-shoeing).

  
  
  

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