5 Simple Applications for the Novice Runner!

I recently had the pleasure of coaching my 43-year old cousin at her first 5K. Not only did she run more comfortably and efficiently than what she's used to, as well as feel better afterwards, but I helped her to:

• Reach her goal of finishing the 5K under 40 minutes (she said she'd be completely satisfied with 39:59!)
• Complete the entire race without walk breaks (which is what she usually does)
• Run some rolling hills! She's never run a hill; whether her training brought her to a slight hill or false flat, she would walk that part of her run.

Here are five simple strategies I gave her in preparation for her first, successful running adventure:

1. Relax: Your adrenaline is high on race day. With that, your heart rate increases. Be confident with your running skills... you've been training for this day! Give yourself a nice shoulder shrug a roll them back away from your ears... and then keep them there! This relaxes your neck and arms, as well as promotes an overall sense of mental calm.
2. Proper Form: Keep your spine aligned and protect your lower back with a slight forward lean and even slighter tucking of your tailbone. Swing your arms gently with loose fists, elbows directed straight back, and just swing them forward no higher than your chest (save that for the hills to help propel you up the climb). Have a nice mid-foot strike, and think of a string or chain attached to your core that's pulling you like a dog on a lease, and your arms and legs are just moving along for the ride. This saves muscular energy to supply you with more energy to finish your run and not feel exhausted when it's done.
3. Steady Breathing: A nice, even inhale and exhale works well for me. I try to inhale through my nose and out through my mouth. It's not always practical to inhale with a closed mouth, and in that case I enjoy a lozenge to keep my throat moist throughout the run Take care, of course, not to swallow it.,, be mindful of that.
4. Visualization:Maintain focus on your form throughout your run (as well as everything else mentioned above). Don't start off the race thinking about the finish. That will stress you out and waste mental energy, which in turn takes away from muscular energy, which in turn takes away from proper form...and before you know it your run will unfold before you finish. Of course you want to be prepared with your race tactics, but you'll get to the finish when you get to the finish. As you get closer to that is when you should start thinking about it, not during the first 1/2 mile or at mile 2. Set yourself lots of small goals; landmarks along the race course is a great way to fulfill those small goals.
5. Be Realistic:Think about how much you've been training, what you've been eating, what your personal and professional life has been granting you in the weeks, even months, prior to your race. Try not to expect to finish a 5K in a time that is just not practical. If you haven't been training and you think you can wing it, well maybe you can depending on your level of current physical fitness, but remember you're opening up yourself to possible injury that may have long-term effects.

Running is great fun; it's physically and emotionally satisfying, and of course the health benefits of running are countless. And racing is super fun! It's your chance to set goals and accomplish them from time to time; it's OK to fall short of a goal... the fact that you attempted that goal is a success, and then you just try again! You'll meet new people, maybe make some new friends. You'll see some beautiful places, just as my cousin and I did recently in Palmyra, Pa!

Wishing you a happy, safe run!

Next week I'll share with you some of the many health benefits of running.