WASHINGTON — Runners are a common sight along streets and trails throughout the D.C. area.
There are also enough foot races to keep any runner busy, from 5K and 10K races, kids’ runs and walk-run combos to races such as the Army Ten-Miler, and this weekend’s 39th annual Marine Corps Marathon.
Maybe you get a whiff of inspiration when these races roll around. Maybe you’ve started running with gusto in the past but it never became part of your lifestyle. If you want to integrate running into your lifestyle, it may not be as daunting as you think.
“I think having a goal in mind is one of the best ways to get started,” says Meghan Reynolds, running coach and co-founder of Hot Bird Running.
She says it’s easy to set a running goal after watching an exciting marathon, “But what happens in two weeks?” she asks.
“However, if you said in two months ‘I’m running this 5K,’ there’s a little more pressure.”
Reynolds also notes that you should write down your goal, and tell friends who will hold you accountable to reach those goals.
Her recommendation? Starting a run-walk program that measures each run in minutes instead of miles.
Beginners can run and walk in intervals. For example, running one minute then walking three minutes, or maybe running five and walking two. Reynolds says if you don’t have a coach or a seasoned runner for guidance, just experiment to see what works best for you.
“Start cautiously. You don’t want to get an injury and then not be able to run, because you’ve declared this goal and told your friends you’re doing it,” she chuckles.
Sticking to a schedule is also key. Reynolds recommends running three times a week. After two weeks, she says add increase run intervals by a minute or two. Reynolds says the goal is to work up to thirty full minutes of running.
During the thirty minute run-walk sessions, conversational talking shouldn’t be a problem. “If you start to feel like you’re losing control of your breathing, slow down. Your walk intervals should be fast walking to keep your heart rate up,” she writes in the U.S. News ‘Eat + Run” Health blog.
Reynolds also recommends using technology to track run-walk intervals. She suggests a tool to set intervals such as Gymboss. At Hot Bird Fitness, they also like tools such as Nike+ and Map My Fitness.
And if you’re worried about getting sore, Reynolds says to expect some aches and pains. “However, I always talk about good pain and bad pain. Good pain is the soreness. You did a lot…you worked really hard, your body’s feeling it like it’s processing the results,” she says. “Bad pain is when it’s sharp or nervy, and you kind of feel like you want to wince. Too much of that is bad and that’s when you should see a doctor.”
The key for new runners, above all, is to have fun, Renyolds says.
“I really think you have to enjoy it. Otherwise, why do it, right?”
WTOP’s Liz Anderson contributed to this report
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