The Art of Running (she: Roberta)

I am Roberta, a childhood BFF of Mariel and an avid runner. Let's just say I have a love affair

with running. Yes, the hubby already knows this. My husband challenged me to do a 5k (3.11 miles) with him 3 years ago. I took him up on his offer and ever since then? Well let's just say

I've been HOOKED! I've won a few medals that I'm mighty proud of and I'm thankful I discovered such a passion for running.

This is me running The Deseret Morning News 10k...

On September 19th, I won my first 5k (Daybreak 5K)! First in women's and third overall. Here is my husband Steve and I at the finish line...

I'm going to give you some great tips on running in the following areas:

How to Begin Running

Great Running Gear

Great Races

These are great tips for men and women. If you are a beginner runner or an advanced runner

you will learn a thing or two about running!

This may sound like a silly question but it's NOT...How do you run?

Make sure your body is loose and relaxed, but not hunched over. Keep your shoulders relaxed.

Run on the balls of your feet. Your heels should only lightly touch the ground. Breathe steadily. It doesn't matter how you breathe (through your nose or mouth); what matters is you breathe with a rhythm that provides a consistent supply of oxygen to your body. Most people take two steps as they inhale and two steps as they exhale.

Keep your head in a neutral position, not looking up or down. Keep your elbows at a 90 degree angle. Swing each arm forward and backward in time with the opposite leg, this gives momentum and prevents your body twisting. The motion should come from the shoulders, not your forearms.

Do not tense your fists. Imagine that you have two fragile items in each of your hands and if you tense too hard, you will break them.

Don't let your hands cross the midline of your torso, or else you'll create a twisting motion.

How to Begin Running

It is not as difficult as you might think to get started on a running program, even if you haven't been physically active. If you start off the right way, you will soon discover for yourself the

mental and physical benefits of running.

Obtain some good running shoes. Don't skimp on price too much, but don't think you need a very expensive pair of ultra-runners at first. No beginning runner needs that kind of economic pressure on the road! If you're serious about this running thing, it's a good idea to have yourself fitted at a running store, as different shoes are designed for different types of feet. The right shoe for one person is the wrong shoe for another and will cause injury.

Plan to spend 20-30 minutes at a time three days each week. Space out the days to allow for recovery time between sessions. I weight train or bike on the days I do not run. You want to shock your body and change things up.

Here is an 8 week running program for you to start out with.

Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.

Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions

in week two.

Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.

Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.

Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.

Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions

for week six.

Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.

Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5K!

Great Running Gear

If you’re a runner that’s been pounding the pavement for years then you know what apparel works best for you.

Just started running and want to get the most out of your workout? It's sometimes hard to take a recommendation on apparel from a sales clerk who keeps looking at their watch counting down their mall escape so read on...

Be comfortable
One of the most important things to remember about exercising is being comfortable.
You wouldn’t buy an item of clothing too small just so you could slim down and hope to fit into it. The same goes with running apparel, don’t buy something too big because it hides anything. You want your running apparel to fit but not be too snug.

Shoes

This is the New Balance WR769SB. These are my favorite running shoes of all time. These run about $100. My hubby came home a few weeks ago with a different model of New Balance that cost about $150. I tried them out and HATED them! On my first run with them my knee and hip ached. So more $ does NOT mean better quality!

It can never be stressed enough to wear proper running shoes. I shake my head every time someone says they don't understand why their body hurts here or there and then they say

they've run in the same shoes for 2,000 miles! Remember: 500. That's the maximum number of miles most shoes are rated for. Old running shoes make great walking shoes, so don't despair.

Another excellent strategy is to rotate several pairs of running shoes at the same time, even if they are the same model. This keeps any particular shoe from causing irratations or wearing excessively in a particular area. You'll have to buy a certain number of shoes based on your mileage anyway, so you might as well have them now and keep your body healthy; the shoes will last just as long either way. Lastly, make sure the shoes fit. Buy from local running stores unless you have no other options. They will provide you the attention needed to find the right fitting shoe.

Running Socks

Balega are my all time favorite running socks! And yes, I have them in every color! Running socks are important too, avoid cotton and go with a wicking type of material. Wicking is when moisture moves from one place to another, it basically moves up and away, much like a wick on a candle. You want to keep your feet as dry as possible to make sure you avoid blisters and other types of foot injuries. When I just started running I always used cotton socks. But once you switch to proper running socks I guarantee you, you will never come back.

Running Top

Another piece of important running apparel is a comfortable top. Again, don't opt for your cotton t-shirt, it's made to absorb. You will be wringing out sweat like you just pulled it out of the rain. The best material is mesh. It's made to breathe, and CoolMax makes some of the best ones!

I love my running tops, they are so lightweight. After you have put them in the wash, you need to just hang them outside for a very short while and they are dry again; and that's exactly how you want your running top to be. The difference with cotton is huge.
Tough boy and go shirtless in summer? If your man opts to go Matthew McConaughey just suggest some sun screen. Summer always gives us an excuse to wear less clothing, take the precaution and cover bare skin areas with sunscreen.

Running Bras

I love this bra because you can see with those four inner support panels, that it will really hold the girls down. CWX ($50)

Ladies will need extra support up top when running.
The goal is to minimize movement but not to restrict blood flow.
A sturdy sports bra should be an asset; it should help keep you supported front and back.

Running Shorts

Running shorts are a basic that everybody needs. Again, going for cotton to keep you warm is fine but not very comfortable while running. So you want to chose breathing materials for your shorts. My favorite shorts to run in are the above picture of Nike's Tempo shorts. I have them in 5 different colors!

Running Tights

If you've made it through the summer months and you're still running come fall...you will need to change your running apparel. Gone are the days of less is better, now you will need to start thinking about layers and headwear. Dressing for winter running is no different then dressing for winter itself. You’ll be spending more time outside, so the elements, along with your running schedule, are important factors to consider. To keep your legs nice and warm you need running tights. The compression of the tights helps to support your muscles and keep them warm.

Running Gloves

During the colder months your hands might need some extra protection. Regular non-running gloves will make your hands sweat quickly. Very annoying. During your run you will constantly find yourself taking your gloves off and then putting them back on again. The small investment in some specialized running gloves might make the difference you need.
Great Utah Races

You can view races in Utah at Utah Race Guide

My advice is to start off with a 5k (3.11), then move on to a 10k (6.22), then try a half marathon (13.11). If you're even braver than that, go for a marathon (26.2)

Have family, or friends that run? Try out a relay race, they are very fun!

Some great Utah races that I have ran and highly reccommend are: the Wasatch Back relay. This is a 180 mile relay race from Logan to Park City with 12 runners. Any 5k is great! I also love doing the Deseret Morning News 10k on July 24th.

A Few Last Tips

Don’t carry loose change. It will annoy those who are running with you.

Sign up for a race as soon as you feel up to it.

Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.

Remember that you will have plateaus in your progress and tough days along the way.

Be prepared to remove the words “can’t” and “never” from your vocabulary.

Do not compare yourself to others. Run within yourself and for yourself first.

Hydrate. Make it a habit to drink water throughout the day and while you run.

Hydration Packs

Use your breathing as your guide when running. You should be able to carry on a conversation while running and your breathing shouldn't be heavy.

Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).

It gets easier.

Even a bad run is better then no run at all.

As the song goes "Happy Trails to you..."

- Roberta

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