Utah Mama » Health & Fitness – Running

Becoming a Runner- Part 3

Mandy Woodhouse — Mon, 25 Apr 2011 11:54:36 +0000

This series has been all about how to become a runner. In Part 1 I discussed how I started running and a little about why I love to run. In Part 2 I gave 3 tips to get started. Hopefully those tips have led to a registration for an upcoming 5k and you’ve started getting out and letting your body give running a try. In this last article I will discuss how to get all trained for your 5K and some advice and tips to take it to the next level.

Your only goal for a first 5K should be to finish with a positive experience. In subsequent races you can set other goals such as finishing in a certain amount of time or running the whole race. Jeff Galloway is a valuable running coach and has great programs to follow. Here is his Beginning 5K Training Plan. It’s mostly about getting out and moving for a certain amount of time, and only measuring distance on your longer run during the weekend. Give his awesome program a try and let me know if it works for you. I think you’ll be impressed with the ease of starting simple. The results will amaze you.

And after your 5K, then what? Where do you go from there? Sign up for another race. Set a new goal. Repeat. Repeat. Repeat. I always have a goal in mind or a race to conquer; anything to motivate me to keep exercising. I’ve learned that signing up for races is what I need to keep myself from falling back and skipping out. Once you can comfortably run 3 miles, there are lots of training schedules for half marathons you can follow. And if you do a half marathon, then one day maybe a marathon! And, maybe that kind of distance is too daunting. The great thing about running is you don’t have to run marathons to be a runner. You just need to run! Period.

Don’t forget to find other things to motivate you! My three biggest motivators are health, family, and the love of running. Health because I know that running keeps me healthy. It strengthens my muscles, especially my heart. It helps keep my stress levels at a minimum. It helps me stay lean. My family because I love the example I’m setting for my girls. They are always watching and they see mom exercise. They know exercise is important and that will be with them for the rest of their lives. I also know that running helps me be a better mother because I’m happy and less stressed. And lastly for the love of running. That’s right. I just love to run. I love the challenge. I love getting outdoors. I love the people I meet and I love the memories at so many fun races from marathons, to relays, to mud runs! I hope that as you become a runner you will find a love and passion to keep it in your life.

Happy Running!

Becoming a Runner- Part 2

Mandy Woodhouse — Tue, 12 Apr 2011 10:00:05 +0000

To become a runner I would first like to share a quote you’ll need to memorize and repeat frequently through this process:

“That which we persist in doing becomes easier for us to do – not that the nature of the thing is changed, but that our power to do is increased.” – Ralph Waldo Emerson.

Running takes persistence because it is NOT easy. You will struggle. You will have bad runs. You will want to quit. But, be dedicated to the change! Realize with persistence and hard work, running will become something you enjoy. I’d be lying if I said running was easy, but that’s what I love about it. You appreciate the things you work hard for, and running is something I deeply appreciate because of all the reasons I shared in Part 1.

And now, here are the 3 simple ways to get started:

1) Invest in a good pair of running shoes

I know I said running is cheap and compared to a lot of other modes of exercise, it is. However, I cannot stress enough how important a good pair of running shoes is. Every runner has a different stride, different feet, and getting shoes that fit YOU is very important. This step will help keep your body running properly with hopefully no pain in knees, hips, and feet. At least for your first pair I strongly recommend going to a store that will fit you to a pair of running shoes that works best for you. Wasatch Running and Salt Lake Running Company are great stores in the Salt Lake Area who can help you with that. You will look at spending around $100.

2) Pick a local 5K about 3 months away and REGISTER

Do not underestimate this step. If you don’t register for a race, there will be nothing to hold you accountable to your running and you need this race registration to be a form of motivation. On days you don’t feel like running or when you feel like giving up, you will always have in your head the 5K that you’ve paid for. It will motivate you.

3) Get moving!

Easy. Get outside and move! Here’s a great way to start. Set your clock for 30 minutes and GO! Walk. Run. Whatever you can do. Just make sure you are out and going for at least 30 minutes. If you can only run for a minute. That’s fine. Run one minute, and walk for 2 or 3 minutes. Slowly try to increase running time. Run to the 3rd mailbox. Run to the stop sign. Whatever can motivate you to give your muscles a chance to try out running. Continue your 30 minutes 3x a week for about a month.

There is more to be said, but we will save it for the last part of this series and hopefully help you become a true runner. Until then, leave a comment and let me know what 5K you’ve chosen!

Becoming a Runner- Part One

Mandy Woodhouse — Wed, 06 Apr 2011 10:00:10 +0000

My run becomes a walk as I struggle to work my way to the top of a steep hill in my neighborhood. My lungs and legs are burning and this is the moment my three-year-old daughter throws me some motivation, “Come on Mom… RUN!” Easy for her to say. She’s not the one pushing a double jogger up this beast. I love taking my girls on my runs, minus the fact that there are 50 pounds between my two daughters and they make every run 10x harder than if I was by myself. I know the resistance will only make me a stronger runner so I embrace the pain and push through those tough times. I love spring and knowing that now I can get off the treadmill and take my running outdoors.

I’m not sure where my running began. I guess it started with my love for soccer growing up. I loved how good I felt after a practice or game when I pushed myself. As I got older, running seemed to be the perfect exercise. It was a great way to get in shape, it was cheap and I could do it anywhere. It was in college where my running really began to take shape. In my second year of college I decided I wanted to train and run a marathon. Of course at the time I had no idea what I was getting into. My training was a little less than ideal and I was really humbled when I ran my first marathon. I gained a lot of respect for the 26.2 mile distance because the St. George Marathon taught me that you really do have to dedicate yourself to the training.

After that I stepped back and taught myself how to be more dedicated and disciplined. I love how running has made me a stronger person in all areas of my life. No one really wants to get up at 5 am and go running, but you learn to do it because sometimes that is what you need to do. No one really likes those long, lonely 20 mile training runs, but you do it because you have to for marathon training. These are only a few of the things running has taught me.

How do you become a runner?

It doesn’t happen overnight. Becoming a runner takes hard work, discipline, dedication, motivation, and self control. Sure you may have tried being a runner, and maybe you’ve spent a month or two trying to run but to no avail. You must keep trying. You have to push through the uncomfortable feeling because becoming a runner may take up to a year. Most people never make it past three miles which is a shame because the first three miles is usually the worst part of the run! Three miles is only a warm up to the runner’s high that you will inevitably feel as you keep training. Stayed tuned for Part 2 where we will talk about exactly how to begin to become a runner.

Running vs. Walking

sarahdunham — Fri, 07 May 2010 19:00:38 +0000

A past running partner of mine, we will call her Suzy, would always tell me the reason she would run. I would hear her reasoning often: “You never see an overweight person running, yet you see over weight walkers all the time.” So her reasoning might be a little shallow, but it was her motivation to get out and burn some calories.

Studies show that you can burn more calories running than walking. But what it comes down to is, that by running you can burn more calories, faster. Walking one mile and running one mile will both provide you with the same result: one hundred calories burned. Yet you can run faster than you can walk (at least I hope you can).

If you were wanting to burn 5oo calories, it would most definitely take you longer to walk those calories off, compared to running. In this crazy day and age, when we are constantly on the go; carpools, errands, grocery store, sporting events. It would make sense to take the faster way to burn calories.

That being said, not everyone is a runner. Not everyone likes to run. I honestly do not think Suzy loved running, but she needed some motivation to exercise, was afraid of gaining a pound, and kept a busy schedule.

If you are not a runner, stick with walking. I do not endorse Suzy’s theory, for I have seen plenty of fit walkers. Choose the activity that you will be most motivated to keep. Also try mixing things up to help prevent burnout. Try adding weights and hikes to the routine, as well. I have also been trying out a new class that I will talk about soon.

Happy exercising, everyone!

Stepping out of the comfort zone

sarahdunham — Wed, 31 Mar 2010 12:00:18 +0000

Right now my heart is beating fast, my head is spinning with anticipation, and I have anxiety. I liken to the feeling before an important event in your life is to take place: a marathon, sporting event, public speaking, or knocking on your neighbors door to tell them their dogs are driving you insane with the barking. This time, I am not about to do any of those tasks, and I honestly have really never done the later. Today I am stepping out of my comfort zone to be a contributor on this project for Utah Mama.

When I applied for this awesome experience I had no idea I would be choosen. I was looking to expand my writing beyond my daily blog. I think this fits the bill. I will be exploring topics in the categories of running/health and elementry education. Please read along, I would love your input, expertise, comments, and support.

Last fall I hiked Mt. Olympus, one of the highest peaks in the SLC valley, an elevation gain of 4,200 ft. I did this knowing full well that I was afraid of heights, and that this particular hike was chock full of drop offs. We started early in the morning, and the sky was dark. Which in the long run was god-send, since I could not see exactly how steep the drop offs were. (Although I do remember at one point thinking, I better not step off the trail here…)

As we reached the base of the summit, I started experiencing all the feelings earlier listed, along with a bunch more. I sat down in the fetal posistion debating on whether or not I should scramble up the last little bit so that I could summit, and see the view from the top, OR if reaching this point was enough of an accomplishment.

With encouragement and maybe a little prayer or two (that I was not going to die) I worked my way to the top. So glad that I did. I am positive next time I climb that mountain, I will no longer have the same fears. For I have stepped out of this particular comfort zone.

Nobody likes stepping out of a comfort zone, but after doing so, you become a better person for doing so.

I would love to hear what takes you/or has taken you out of your comfort zone?

Top of Mt. Olympus