Advice about Running

A Little Running Advice
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com

I started running when I was 7. I ran to spend time with my dad. I have run the NYC Marathon 3 times finishing with a best time of 3:16:11. I found other forms of exercise in that time—cycling, snowboarding, and freestyle rollerblading, among other sports and activities. I began strength training at 15 years old.

When the weather is harsh and we’re forced to stay indoors, it is good to have the treadmill, but it’s also good to engage in workouts that don’t involve the treadmill. If you’re one of the few people who actually like the treadmill, enjoy! I used it today for my barefoot running (I was actually in socks). The treadmill has its uses: uphill training without downhill running, measured distance training, timed intervals, and steady pacing, as well as general conditioning for non-runners. If you’re an endurance athlete, you probably dread the time you might be forced to spend on the treadmill. As the weather is giving most of the U.S. a pretty serious dose of winter this year, we’re left with little choice but the treadmill to get our running time in.

Have no fear, I have your cure for the treadmill and winter blues:

1. Strength train. One of the best ways to help prevent running related injury is to perform sport specific strength exercises. Squats, lunges, plank, and even plyometric exercises, when used at the appropriate training stage (like in the winter) can help to ward off injury during the season.

2. Intervals. If you have been running for at least 6 weeks you can incorporate intervals into your running routine and a treadmill is a great place for them. Start with a 30 sec fast run followed by 1-2 minutes of light jog. Do this interval 4 times the first week and build to longer and more interval.

3. Hill repeats. One of the hardest parts of hill repeats is running downhill. A treadmill can help you run uphill without the stress of running down hill. Start with 1 minute at 6 incline followed by 2 minute at 1 incline. Do this for 5 min of uphill the first week and build from there.

4. Take an alternate cardio class. If you are a runner then do something besides running.

5. Take yoga. It is good for your mood as well as your posture, core and strength.

Go out and have some fun. The winter can feel long (endless), but it’s manageable and it will eventually end. Spring and summer are closer than they seem.