Running At Any Age

Thinking about taking up running but don’t know where to start? Have you been on a break from running and don’t know how to get started again? Or have you been running and would like to strengthen your runs?

Well, you’re in luck! Getting a running plan together is my specialty…and a lot of fun. I know. I don’t get out a lot.

It’s amazing how simple yet overwhelming a good running program can be. You would think, “It’s just running. How hard can it be? You just put on some running shoes and get moving!” Right?! Well…yes and no. It may help to share my story and history of running, then, if you’re still with me, I’ll give you some tools you’ll need to get started or to take things up a notch!

My Story:

My first real bout with running ran (pun intended) me through a roller-coaster of emotions. It was 1992, and I was in the U.S. Navy’s basic training down in Florida, in an all-female Company of about 70+ women. They started us out with a gloriously patriotic story about wartime, and how you never leave anyone behind. Great start, right? I was pumped and ready to start singing the Star-Spangled Banner! We were instructed that we had to run (insert DISGUSTINGLY large number) laps around the track. We could go as slow as we wanted but couldn’t stop or get lapped. Easy, right? NO!! To put it mildly, we sucked as a Company…at least at the beginning!

My body wanted to stop running, but I could see the “punishment” of failing to follow the above-mentioned rules…and that was far worse than what I was experiencing running. At least I was in control if I stayed running. I must have been powered by the ghosts of Companies past, or I was going crazy, but I managed to stay up with the two who were leading the run (18 years old high school track runners…aka Satan’s minions).

When the remaining three of us were instructed to stop, I felt amazing! It was like I had just accomplished something I never thought I could EVER physically do! I had always hated running. I could never breath right. I would get a stitch in my side every time. WHO WOULD EVER VOLUNTARILY RUN??

At my first Command (Naval Station New York), I ran every day, first thing in the morning. It became as routine as brushing my teeth. I looked forward to seeing the Verrazano-Narrows Bridge and waving at the security guys who came outside and formed a line at the same time every morning just to wave me on. I ran regardless of rain or cold weather. When it started to snow, I moved inside to a treadmill.   

How does my story help you?

Well, I could say, “If I can do it, you can do it,” but you may roll your eyes at that. I tell you my story, so you know that most of us runners you see out there running like it’s no big deal may not have seen/experienced running as such an easy thing to start.

You can think of it this way…every single runner out there had a first day running. Read that again! Every single runner out there had a first day, a first try, a first miserable run, a first awesome run. The point is they kept going; they kept trying until it became familiar.

The only thing you really need to start running, is to start running. I guarantee you that no matter how slow you run, you’re running faster than anyone sitting there on the couch or driving a car. I salute whatever speed you start or even stay running.

Help, please!!

If you’re still with me, we may have just become best friends…or at the very least drinking buddies!

Since I can’t physically train with you, I can offer you some guidance to make your running experience a little more fun and less prone to injury.

Running Program:

Beginner and/or Starting Over:

If you’re just starting off, welcome and enjoy!

Also, I know starting back running after a break sucks, but…you know the drill.

Start with a run/walk combo.

Begin by walking 10 minutes, then, alternate walking and running in 1 to 2-minute intervals for 10 minutes. End with a 10-minute walk.

Slowly increase the run portion of the walk/run interval until you’re doing more running than walking. Take your time, do it right. The S.O.S. Band had it right!

Glute Training:

When it comes to running, glutes (all three of them) are they key to power and injury prevention. Glutes are lazy. They are especially lazy if you sit on them all day, whether for work, gaming, or movie fests! Glutes are so passive that they’ll let hamstrings or quads do all the heavy lifting. That is why you need to target them specifically and frequently! Strong glutes = strong runs!

If you’re looking to put some power and strength into your established running program, or just starting out, think about incorporating the following strength program, if you’re not doing some strength training already.

Glute Program:

If you are training your glutes using bodyweight (BW), you may do these more frequently and with higher repetitions (15-30x) and sets (3-5x). If/when you use weights, stick with 3 times per week and lower repetitions (10-12x) and sets (3-5x).

Here is an example of glute and lower body training for a running program:

Program: pick one from each category

Legs:

       Squat (either BW or goblet)

       Lunges (reverse, forward, or walking)

Hip Hinge:

       Single Leg Deadlift

       Deadlift

Glute:

       Bridge

       Hip Thrust

       Kickbacks

Additional Glute:

       Side Laying Leg Lifts

       Lateral Band Walks

       Seated Banded Abductions

Final thoughts:

Remember, every runner has had a first day at running. Focus on where YOU are, not someone else! No one else is like you, and that’s an amazingly great thing!!

Now, go run!