How do I run?

You're on your first run. You're proud of yourself for getting out there. You stretch the legs a little, walk a couple of minutes and then you're out of the gates- running! You're amazing! Your legs are pumping, your chest is heaving, your arms are cranking and... ...45 seconds later there is an indescribable pain in your side, your lungs are on fire, your shoulders hurt and your neck is scrunching up. Does this sound familiar?

Don't be discouraged!!! Everyone has been a first-time runner at some point. Whether you're a seasoned veteran or a running newbie, there are several things to keep in mind. These tips will truly help you find a little more balance and control along your journey.

1.) Posture
Your head should be up with your gaze out about 10-20 feet in front of you. Square your shoulders and keep them level. Keep your back nice and straight. As you get tired, you may have the tendency to slump forward- which can lead to neck, shoulder and back pain. If this happens, poke your chest out a little, straighten and relax the neck. Check in with your posture every few minutes.

2.) Land mid-foot
I ran heel-first for years and always wondered why I got tired so fast. Running on your heels is a sign that you're strides are too big and you're using the heels to brake. This can actually lead to injury and early exhaustion. Running on your toes is a little dangerous, too. It can cause tightness in the calf and shin splints. So, find the happy medium and try to land on the middle of the foot and roll through the center toes.

3.) Keep your hands at your waist
This may sounds too low if you're used to running with your arms in tight and up high by the chest. But trust me, it'll help to keep your shoulders and neck relaxed. Keep your arms at around a 90 degree angle and let the hands almost lightly brush the hips. Remember: you're swinging the arm from the shoulder not the elbow.

4.) Don't crack the eggs! (Hands relaxed)
Imagine you're holding a delicate egg in each hand. The more relaxed the hands are, the easier it will be to keep tension from creeping up into the neck and shoulders. I find myself thinking about this constantly as I have a habit of balling my hands up into fists.

5.) Arms by your side
Draw an imaginary line down the middle of your body. Don't let the arms cross over to the other side as you swing. Crossing over the chest can lead to slouching and you know what that leads to...

6.) No bouncing
Ever see those runners that look like they're running on springs? Looks exciting but is a waste of energy! Try to keep your stride even, low and focus on a quick foot turnover. I like to think of a zip line running through the middle of my chest and the rest of my body is along for the ride.

7.) Breathe and warm up properly!

I hope this helps! Happy running!

Increasing Mileage Training Program (Project Pig)

My fitness philosophy has always been to pepper exercise into my lifestyle so it doesn't ever feel like a chore. However- I've recently made a commitment to run The Flying Pig half-marathon (13.1miles) on May 2. So the casual lifestyle of relaxed hiking and playing is being put on the shelf for the next few months. Introducing: Project Pig

I'd say I'm at a comfortable 3 miles mostly running with walking intervals. I've got less than four months to get ready. The thing is- most training programs suggest you be at a comfortable 7-8 miles before you start a 12 week program to get ready for Race Day. Cincinnati is loaded with hills so I'll start adding in incline training and uphill sprints later on in the program.

SO: this is my January plan to get to 7.5 miles. Here we go!


Increasing Mileage (January 2010)

Monday 4- Walk/Run 3 miles (run 2 minutes, walk 1 minute)

Tuesday 5- Strength + Uphill hike/jog down @ Runyan Canyon

Wednesday 6- Walk/Run 3.5 miles (run 3 min, walk 1 min) +YOGA

Thursday 7- Strength + Run 3 miles

Friday 8- REST

Saturday 9- Walk/Run 4 miles (run 4 min, walk 1 min)

Sunday 10- Thursday 14- Down for 4 days with a bad cold. :(
Rest + lots of Vitamin C

Friday 15- 3 mile run (no walking from this point on unless I need to)

Saturday 16- 4 mile run

Sunday 17- 5 mile run

Monday 18- YOGA

Tuesday 19- REST

Wednesday 20- 3 mile treadmill run at 5.7 speed and 0.5 incline + YOGA

Thursday 21- 4 mile treadmill run + STRENGTH

Friday 22- 5 mile run

Saturday 23- REST

Sunday 24- 6 mile run

Monday 25- REST

Tuesday 26- 4 mile run + STRENGTH

Wednesday 27- 5.5 mile run

Thursday 28- STRENGTH

Friday 29- 5 mile run

Saturday 30- 4 mile run + YOGA

Sunday 31- 7.5 MILE RUN!!!

The Importance of Warming Up, Cooling Down and Stretching

Listen! You should ALWAYS start with a warm-up and end with a cool-down. Why are they so important?! A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles' temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart as you start your run.

The cool-down is just as important. It keeps the blood flowing throughout your body. Sudden stopping can make you light-headed and can cause a quick drop in blood pressure. Winding down causes a more gradual drop in heart rate and BP.

It's not a good idea to stretch cold muscles, so try not to start with stretching. Do about 5-10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Try walking briskly, jogging slowly, or cycling. Don't rush your warm-up!

Start your run. Don't start out racing, but instead jog slowly and gradually build up your speed.

After you finish your run, cool-down by walking or slowly jogging for 5 to 10 minutes.

Then stretch! Your body should be warm and stretching should be easy. Stretch your lower ba ck, neck, calves, hamstrings and quadriceps. Hold each stretch for 15 to 30 seconds.