Run Ins with Holly

Re: beginning running...I used to coach cross country running and track at Wasburn and South High, so I do have info for beginner runners. I will attach some of the documents that I usually give to beginner runners.

Also, as far as advice goes...there are just a few tips for starting out:

1. Make your first goal to run for a certain amount of time...consecutive minutes. Eventually you want to comfortably run for 30-45 minutes to be able to do a 5K. Start small. If you have to stop and walk after 5 minutes, then just run for 5 minutes for a week and then gradually increase.

2. You can adjust your stride (short or long) depending on your comfort and whether you're running fast/slow or uphill/downhill. However, a few general rules...most of the time your heel should hit the ground first and you should roll onto the balls of your feet as you run. This lessens the impact on your body (esp. shins and knees). In general, the quieter your feet are, the better. If you hear your feet slamming into the ground, think of the damage on your body. Running on the balls of your feet are for up hills and sprints-- neither of which a beginner runner should be doing.

3. Posture...try not to hunch your shoulders....you need to stand fairly straight in order to breathe properly. A slight inward lean is good. Arms should be lower than you might think...wrists should graze your hipbone. Beginner runners sometimes run with rocks in their hands to force themselves to carry their arms lower. Use your arms back and forth in tune with your steps to help move your body. Breathe! Eyes up and looking ahead...nothing more depressing than staring at he ground the whole time.

4. Enjoy! Nothing gets you in shape faster than running. Feel good about any little bit of progress. The hardest step is the first one out the door! Oh, and please don't call it jogging!! Jogging is what you do unintentionally when you sprint across the parking lot in the rain so you won't get wet. Running is a sport.

:)

Basic info on injuries-- R.I.C.E.
Rest
Ice
Compress
Elevate

* Make sure your shoes are in good condition. Inspect the soles.
* Stretch gently after warming up and after each workout.
* Stretch and massage sore muscles with Icy Hot or Ben Gay. Take a warm bath for sore muscles.
* Sore tendons and ligaments should be iced several times a day for approx. 20 minutes. Elevate the injury. SLOW down your running pace.
* Take Advil or Motrin IB for pain unless your stomach can't handle it or your doctor otherwise advises against it. These drugs are NSAIDs (non-steroidal anti-inflammatory drugs) which help alleviate pain and inflammation.

NUTRITION FOR DISTANCE RUNNING

HYDRATION: Water, water and more water! All day long, runners should be drinking. Do not wait until you’re thirsty! Water is key in avoiding many unwanted things including fatigue, cramps, heat exhaustion or stroke, and constipation. Carry a bottle with you all day, even at school. Gatorade and powerade are good if you drink it within 20 minutes of working out.
IRON: Running depletes red blood cells. This can cause fatigue and iron-deficiency anemia. I suggest taking a multivitamin with iron everyday. Try to eat red meat or other iron-rich foods several times a week.
PROTEIN: Running breaks down muscle tissue. Your body will produce more, stronger tissue if you eat a nutritious diet with protein (cheese, peanut butter, meat, eggs, etc.)
CARBS: No fad diets for runners! You need carbs for endurance. Complex carbs (multigrain) are the best for your body because they are digested more slowly. Simple sugars (candy) will spike your blood sugar level and it will subsequently fall as quickly as it peaked.
FIBER: Runners are prone to constipation if they do not get enough water. Running with constipation is extremely uncomfortable. Make sure you get your fruits & veggies daily.
SODA/POP: This stuff is bad for your body for so many reasons. We don’t want to see you drinking it. It’s bad for your teeth, bones, muscles, and intestines. Enough said.
PRE-RACE: Snack on something easy to digest: apple, banana, crackers. Avoid dairy before running.
POST-RACE: Gatorade immediately following race; water, granola bars, fruit, cheese, sweets such as a celebratory cookie or two won’t hurt. Potassium rich bananas will help prevent muscle spasms.
DAILY SNACKS: Runners do best if they “graze” all day. Ie: rather than having 3 big meals, keep your energy up by snacking on healthy food throughout the day. Keep some nutritious food in your locker.
SLEEP: A nutritious diet will be helpful to you only if you supplement it with enough rest. You need more sleep than your peers! Make it a priority- you will feel much better and run with much less pain and fatigue!

Shoe Information

Places to get your running shoes:

Uptown Running Room at 2801 Hennepin Ave. This place has great experts in running and they will help you decide on the best shoe for your body.
Marathon Sports offers a team discount (you just tell them you run for South cross country). Running experts at Marathon will help you choose the right shoe for your body. They are located on 50th and Penn (NW corner). The discount is $15 off shoes under $100, and $20 off shoes over $100. Marathon also carries some used shoes which are donated, and some used spikes which are available at a discounted price. Sizes on used shoes may vary. All shoe prices at Marathon are below retail price.
Run-N-Fun also offers a Team discount. They have a closeout room, which offers about $20-$30 savings on shoes. They are located at 868 Randolph Avenue in St. Paul.
They have odd hours:

Monday – Thursday: 10 – 8

Friday: 10 – 6

Saturday: 10 – 5

Sunday: 10 – 4

Directions: 35W North to 94 East. Get off on Lexington Avenue and go south (to your right). Take Lexington to Randolph Avenue and go east (to your left). About 3 blocks down.

Another option is Famous Footwear at the Hub, on 66th and Nicollet. Check to see when they are having a buy one pair/get second pair half off sale. You can go with a teammate and buy your shoes together. This will save you 30-40 dollars.
Footlocker (also at the Hub) and other sporting good stores usually will have a good line of shoes to choose from. Look for sales. And please note that not everyone who works at those larger stores may know about running. So, please take note of things listed below when buying your shoes.
Things to remember when buying your shoes:

Do NOT get cross trainers! Get running shoes!
If you can afford it, you will want racing spikes in addition to training shoes
Good brands: Nike, Asics, New Balance, and Saucony
Make sure that your heel does not slip out the back, that and your toe is not cramped. TRY THE SHOES ON IN THE STORE, and if possible, ask if you can run around the block in them.
Make sure to bring the type of sock you will run in, when trying on shoes