YOU can’t run? YES, YOU CAN!
Advice from friends of Pittsburgh personal trainer and life coach, Jackie Omotalade, "The First Lady of Fitness, Fashion, and Fun:
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by Rex Wong, PhD
In May 2001, a chronic chain-smoker friend of mine decided to quit smoking. In November 2001, she started running. In May 2002, she ran her first marathon in San Diego.
In Feb 2008, a friend of mine was diagnosed fibromyalgia, he changed his diet, his sleeping habit, and he started exercising. In January 2009, he finished his first marathon.
My other friend who could barely climb a flight of stairs without getting shortness of breath carrying his 250lb on his 5’6 frame. Over a course of eight month’s training, he is now running 2 miles in less than 20 minutes.
“I can’t run” didn’t seem to be an excuse in most cases.
I am no expert in running and don’t pretend to be one. I am not one of those gifted runners (AKA. piss-me-off runners) who can do a 7-minute pace while still recovering from a bad hangover; or those who can sprint their whole way through a half marathon without turning purple. But the lack of natural born talent was well compensated by the fact that I can totally relate to all those average normal people out there who say, “I can’t run.”
I started running after high school purely by accident: no money and no summer job. I started running around a playground. Then gradually, around the block, around the neighborhood, next thing I knew, I was running a few miles a day. For quite some years, I participated in some road races; 5 miles, 8 miles, half marathons. Then one day, I decided I needed to run a marathon in my life – so that I could brag about it. But I soon realized there was really nothing to brag about; the moment I crossed the finish line and officially became a marathoner, I was surrounded by hundreds and thousands of other marathoners. But the sense of self accomplishment is addictive and the physical change in the body was undeniable. Now years later, I am still running marathons.
“Of course, running is not for everyone; and not every one has to run a marathon. But if you are thinking of taking up running, here are some of my semi-scientific opinions:
You can run.
It’s really important to use proper footwear. Only Sarah Jessica Parker can run in heels.
Good running shoes should provide support in the midsole and padding and reinforcement in the heel. If you are in a national team, your sponsor Nike will tell you what they mean and how to get the best ones. For the rest of us, we have Google.
Buy running shoes when they are on sale, because you will need more than a pair for rotation. Shoes lose their cushioning after three to six months, depending on how often your wear them and how far you run.
Don’t compare yourself to the other fast runners. They only speed up when they overtake you.
No, nobody is watching you when you run.
If someone is watching you, it is either they are admiring how fast you can run or they are relieved that they are not the only slow runners there. One way or the other, you are good.
You are still a runner if you have to slow down and walk for a bit.
Unless you’re trying out for the Olympic team, don’t be too religious about any training regime. Just have fun and make it work for you.
Don’t worry about speed. A step above brisk walking is still running.
Drink. Drink a lot, preferably not alcohol.
Do eat. You need to have energy in the tank. Avoid food high in fats.
Don’t eat within an hour before you run. Or eat, but you are going to waste the food, as it won’t stay in your body for too long.
Unless you want to be Forrest Gump, you only need to run 20 – 30 minutes a day, 3-5 times a week to gain the benefits of running.
It is good if you are running for world peace, for women's rights, or for HIV. But it is great when you are running for your own health.
The benefits of running are well documented. If you are not familiar with the benefits, Google it is.
You get the same energy expenditure of outdoor running if you run on a treadmill at 1% elevation. Not counting the energy used to power the treadmill, TV and air conditioning though.
Don’t feel guilty if you don’t stretch before running. You are not the only one. Studies did not show that stretching beforehand may reduce your risk of injury. While stretching may not be necessarily part of your warm up; warm up should be part of your running.
Avoid overtraining (like exceeding 40 miles per week).
Take time to fully recover if you have any injuries.
Your personal trainer will teach you the proper running techniques. For the rest of us, we have Google. For the lazy ones, one simple tip: running tall. Do not bend your head down, relax your shoulders, and keep your back straight.
Inhale deeply and exhale fully.
If you are running for the first time, just get out there and jog for five to 10 minutes at your pace yourself, slow down if you need to. It is ok if you cannot do the whole 10 minutes. It will be your goal. You can always add more later on.
If you are into more formal training program, there are tons of ready made programs out there for you to use. Your best friend Google will help you.
In time, you might want to participate in organized races. Road races are a great way to stay motivated. Regardless the distance you do, the advices I am providing you are of ultimate importance.
Always maintain good posture when your run. You will never know when people are taking pictures of you. You certainly don’t want to look stupid in a photo.
Eat and drink properly. You want to cross the finish line, not being carried away in an ambulance.
Don’t worry about winning or losing. You can show off later by wearing your road race t-shirts.
If you do win, do carry your medal at all time. Wear it to work until every one of your co-workers knows; wear it at the airport to set off the metal detector; put it on the check out counter at the supermarket when you are looking for your wallet.
Running is fun. And it can be addictive. Whether it is the bio-physiological chemical reaction happening in your body, or the psychological sense of accomplishment, or the visible changes in muscle bulk and tone, or the enhanced energy level and endurance, or the pure satisfaction of having done something good for yourself, you will like it.
Remember: You can run.
About Rex Wong:Rex Wong is a Yale graduate. He runs various health care programs in Trinidad, with the main aim of improving health care access and quality. He has worked and resided in eight different countries. He loves to see the sun, practically operates on solar energy. He loves sports and nature.
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