by Dr. Daniel Shaye, Chiropractic Physician
Adapted from an article originally appearing in The Health Journal, January 2008 edition
Our previous column laid the groundwork for "newbies" looking to complete their first 5K or 10K. (Part 1 is at the end of this column.) Here are some additional guidelines and tips to help you successfully achieve your goals:
Get help.
A good coach is invaluable. He or she will answer your questions and help you out the door when you're not sure you really want to do this today. Consider joining a running club (and don't imagine they'll turn you away because you're slow or a beginner). If you've got a support crew in the form of friends or family, so much the better. You might appreciate having someone to carry your stinky clothes or to drive you home on event day.
Listen to your body.
If something hurts, back off; and if it keeps hurting, get it checked out. If you have a hard day, take an easy day or a day off. And finally, take it easy on the pills. Don't mute your body's warning signals.
Make rest an ally, not an enemy.
As we noted above, walking isn't a sin. Similarly, a day off can be a day to recover and come back stronger. Sleep can be time ill used, or time to heal, center and reinvigorate. For all the cyborgs reading, essentially you'll need to recharge. For all the humans out there, use walking, rest days and sleep to do the same.
You can go too fast, but you can't go too slow.
"Too much, too fast, too soon" is the top mistake new runners make. Chart your running and walking, or keep a log. There's plenty of time for you to focus on reaching your full potential, regardless of your age. Oh, and say hello to the tortoise for me, will you?
Be flexible.
Let's say you were planning on running your first full mile today...but your allergies are especially bad, or you stayed up too late last night. Modify the plan. Perhaps tomorrow is a better choice. Life and running each have their challenges, their literal and figurative inclement weather, injuries and such. When it comes to your schedule, feel free to adjust your plans to suit changing circumstances. However, don't change your habits on event day. Race day is not the time to try out a new pair of shoes or energy drink.
Fuel smart.
Water and food are your "gas." Learn to use them wisely.
Prepare for the course.
If the course is hilly, be sure you're physically and mentally up to the challenge. Also, don't run all your miles on the treadmill. Make race day a logical extension of your training - the more you prepare for the actual event conditions and course, the more likely your success.
Support a cause.
Your event entry fee will typically support a cause such as a hospice, the Humane Society or a scholarship fund. You might enjoy running for your own glory, but why not add to the joy by helping others?
Be ready for weather.
Is your event day likely to be hot? Train for it. Cold? Dress for it.
Be safe.
Tell your doctor what you're up to. If your doctor is a member of the American College of Sports Medicine or a similar organization, so much the better. Don't self-diagnose, and consider having your doctor "clear" you to run. And while I'm mentioning safety, be smart. A single female running alone in the dark wearing earphones is a recipe for disaster.
Don't forget to enjoy. Running can be fun! When you hit your finish line, you'll have done something very special. Don't be surprised if your finish line turns into a new starting line, a gateway to new experiences and vistas you once couldn't imagine for yourself.
I'll see you on the trails, my friends.
Yours in running, health, & fitness,
-Dr. Daniel A. Shaye
Certified Chiropractic Sports Physician
Fellow, International Academy of Medical Acupuncture
Do you have a question you’d like answered? Mail your questions c/o Performance Chiropractic, 1307 Jamestown Road, Ste. 103, Williamsburg, VA 23185; e-mail pchiro@performancechiropractic.com ; or visit www.performancechiropractic.com
So, You Want to Run a 5K? (part 1 of 2)
Adapted from an article originally appearing in The Health Journal, January 2008 edition
So you've got this idea in your head - you'd like to run a 5K, and someday maybe even a 10K. Maybe you're motivated to lose a little weight. Perhaps you'd like to thumb your nose at the passage of time (when did we get so old?). Perhaps you'd like to be a part of the camaraderie; after all, 31,000 people completed Richmond's Monument Avenue 10K last year. No matter why you've decided to run, I'd like to offer some advice on training for, and completing, your upcoming race - safely.
A 5K is 3.1 miles. If your stride is three feet long, that's 5,456 steps. I've written articles on running fast, but our goal here is simply to get you to - and preferably, past - the finish line. For the novice runner, step one is to forget about time. Note that I used the term "novice." If you've never tried a 5K or 10K, you're a novice runner; and if your last run was years ago, you'll need some time for your body to catch up to your ambitious mind.
As to forgetting about time, let me be more precise: Forget about your finishing time. That being said, you will need to learn about pace. You'll need to learn what your body will and will not do; and you'll need to learn to save your energies, even when you're feeling good and full of beginner's enthusiasm. Remember that on the big day of your goal event, you might get sucked into a pace that's faster than you intended; beware the high price of starting too ambitiously. As Socrates counseled, "Know thyself." (It is not known how Socrates fared at the 5K distance.)
Here are some guidelines for successfully completing your first 5K or 10K:
Set a goal.
Pick an event that excites you, challenges you, or both. Maybe your friend is doing a particular run, or perhaps you were inspired by seeing Aunt Sue complete a race last year. Regardless of which event you choose, leave enough time to prepare. If you're truly starting from scratch, you might want to choose a race that allows you 10, 15 or even 20 weeks to prepare. You can do it! You'll just need enough time. A bonus benefit of setting a goal: You've committed yourself. If you feel like chickening out, something as silly as a potentially squandered $20 race entry fee might be the little nudge you need to line up on the big day.
Work backwards.
This is a trick borrowed from financial planners. If you want to hit the retirement "finish line" with $1 million in the bank when you're age 65, you'll need to save according to a plan. Similarly, if you want to run and reach a 5K finish line 10 weeks from now, you'll need to build up your aerobic "savings account." On event day, you'll only be able to spend what you've saved up. Let's say that today you can't run more than a quarter mile (a single lap around most tracks) without stopping. Ten weeks from now, you plan to run a distance equivalent to 12 and a half times around the track (i.e., a 5K). In eight weeks, you should be able to run up to two miles (eight laps) without feeling like it's the end of the world. Certainly by four weeks you should be able to handle three to four laps without stopping. If you look at the steps needed to reach your goal, and find the steps unreasonably steep, either adjust your goal (maybe a 5K is more reasonable than a 10K for this Spring) or push it back to give you enough time to reach it.
Start small.
Don't be afraid to run slowly, or even to walk. One way to build up to running a mile is to mix brief periods of running with recovery periods of walking. As you progress, your need for walking breaks will diminish. As your aerobic systems develop, you may even surprise yourself by carrying on a conversation while running!
Get the right gear.
Your feet are the only part of your body to touch the ground when you run. Consider going to a specialty running store. Ask questions, and try before you buy. Also, consider custom orthotics for your shoes.
In the next installment of this column, we'll explore the value of working with others (including a coach); as well as some rules for fueling, preparation, safety, and more. Until then… happy running!
