The Square Life

The runner’s high. Fitness. Health. Achievement. While running may seem less thrilling than chasing a ball, these reasons are sufficient for those who take on the sport. Running/jogging is a sport sure to provide the benefits of lowering your blood pressure and upping your heart’s output—and most anyone can do it.

The quest to become a runner is gradual—a matter of building endurance in your muscles, bones, mind, and cardiovascular system. Jeffrey Cline, MD, who specializes in sports medicine, says, “Most people, if they build up and train correctly and avoid injury, can run most of the shorter races, on up to a marathon.” So whether you wish to conquer the Rex Lee 5K, the Salt Lake Half Marathon or the St. George Marathon, they all take the same approach of patience, steadiness and mental discipline.

TRAINING

Initial training starts with walking and jogging, progresses into jogging and running, then eases into ever-longer runs (depending upon your chosen race distance). “You have to be very careful about the mileage that you’re doing,” Cline says. “We talk about miles per week, and you want to slowly raise that up.” Races typically provide a virtual course map that gives a feel for the terrain. Also available Online are training guides that can serve as a helpful plan to chart those baby steps on the way to your destination distance. Cline recommends running only three to four days per week, so that the body has time to repair and rebuild.

CROSS-TRAINING

Non-run days are windows of opportunity for cross-training. Strength training such as lunges, calf-raises, and squats are helpful for a runner’s physique. Exercises such as biking, using the elliptical machine, or aqua-jogging help the heart and even tone your muscles.

CARE

A key to successful training is staying in tune with your body. If you are sore or exhausted, don’t push it too hard. It’s also important to stay properly fueled and hydrated. Cline states that hydration is “critical” to good performance and injury prevention. Cline says “remember to take it slow and to give yourself plenty of time to ease into your chosen distance.” “If someone is a new runner,” he adds, “it’s a good idea to get in touch with the coach, or some kind of training partner who is educated and experienced and can help them avoid the pitfalls.”

Cline says that new runners should simply focus on their personal best race times. “Set reasonable goals and don’t worry about times, just worry about finishing,” he states. Get some experience and when you start to feel comfortable with what you are doing, then you can start to really be more aggressive at working at your times and your performance.”