By Nicole Wehr
Special to LIVE!
March 14, 2008

You cannot escape them. Sipping on your Coke as you drive down those few blocks to the grocery store, you will more than likely have to dodge curbside creatures—also known as runners. You might roll your eyes at them for intruding on your territory, or maybe they just bother you because they remind you of your own laziness.

Running is an easily accessible sport, and it benefits your health in many ways. It helps you lose weight, prevents bone and muscle loss, strengthens your immune system, and decreases the risk of breast cancer, heart stroke, diabetes, and hypertension.

Realizing the value of that workout is the first step in the right direction. Many people fail to become active because they don’t know how to start. They oftentimes expect too much from themselves, get frustrated, and retreat to their comfy couches.

If you have had similar experiences and want to finally succeed, here is advice on how to proceed!

• Equipment:

“Having the right shoes is essential for a rewarding running experience,” says September Summers, personal trainer and fitness instructor at the San Angelo Health Club. “You should invest in a pair of shoes that perfectly fits your feet. Get professional help while choosing them,” she recommends.

• Food:

Try to have a two-hour gap between your last meal and your run. This will diminish the risk of having a painful exercise. It is scientifically proven that your weight is 70 percent determined by what you eat and only 30 percent by what you do. Therefore, watch your diet, cut down on sweets and caffeine, and make sure you drink at least half a gallon of water during the day.

• Attitude:

Start slow! Trying out as Speedy Gonzalez won’t give you anything but side stitches. A walking program is the best way to begin, because you need to prepare your legs, knees and ankles for the workout. “It’s all about consistency,” says Summers, who has worked with prospective runners for 15 years.

Fernan Granados Tristan, a student at Angelo State University who started doing track and field at the age of 10, quotes his former coach whenever people ask him how he perseveres: “Running is a 90 percent mental sport and only 10 percent physical!”

“It is amazing how much you can achieve with mere resolution. So think positive and set goals to improve your time, distance or interval,” Fernan says.

• Environment:

Running on a treadmill gives you a better control of your pace and heart rate. However, running in a natural environment can be more of a diversion—and healthier, because it provides you with different surfaces and fresh air. Look for unpaved paths, since those are less stressful on your joints. Having a scenic route will distract you and make your workout more enjoyable.

• Technique:

First, pay attention to your breathing: oxygen is the gas that keeps your engine going. Inhale through your nose and exhale through your mouth. “If you breathe uncontrollably, you waste a lot of energy,” Fernan says.

It is equally important to run with good posture so that you don’t damage your back. Your elbows should be roughly at a 90 degree angle, and your arms should complement your legs’ movement.

“Try to have a nice, open stride. Small steps will keep you from gathering speed. You also need to relax your body when you run because running tense will only make you more tired,” Fernan says.

Summers has further advice: “A good transition from walking to running can be made by jogging for a while,” she says. “This technique is more vertical, meaning you have more up-and-down movements. It is bouncier and slower. Once you accelerate into a run, you need to change your mechanics: lean a bit forward and make more use of your arms.”

While running, your steps should be almost inaudible. The louder they are, the more stress is being exerted on your joints.

• Motivation:

Think small! Be proud of the little improvements you make and don’t be disappointed if progress is not always in sight.

Having a running partner can be helpful, since you are more likely to exercise if you have set up a date with somebody else. Being in a conversation also distracts you from the actual workout and makes time go by faster. If you prefer running alone, you might want to listen to energizing music; this will have the same effect.

Alter your itinerary on a regular basis so that each run provides you with new scenery.

Don’t let the weather dictate your running schedule. There is no such thing as bad weather, only bad clothing—so make sure to adjust your apparel to the outdoor conditions. Running in the rain can be a refreshing experience!

There is no universal master plan to becoming a successful runner. The key is to venture your personal trial and error process while keeping in mind that the way itself is your goal.