Have a F.I.T. Over Running!

Thinking about taking up running? Following the F.I.T Forumla can help ensure a successful start.

Frequency: Running three to four days a week is optimal for safely increasing your strength and endurance. Run every other day (one day on and one day off) to allow for appropriate recovery/rest between sessions.

Intensity: While you are building your running base, every workout should be completed at a pace you can sustain. A good rule of thumb is to follow the “talk test.” You may feel a little breathy and may speak in choppy sentences, but you can carry on a conversation with someone. If you cannot, slow down, concentrate on breathing deep from within your belly, and resume a more appropriate pace when ready.

Time: Work toward running for a minimum of 30 minutes. (If needed, start out by walking for a time that feels comfortable. Once you can easily walk for 30 minutes, you can begin mixing in running bouts. As time goes on, make the running bouts longer until you are running for a continuous 30 minutes.)

Tips for Proper Running Form

Although running form is as individual as you are, there are certain guidelines that promote effective and injury-free running. Proper form may not necessarily come naturally to you, so consciously focus on it during every run.
• Relax and run lightly. Tense muscles force you to work harder. Focus on smooth, straight movements.
• Remain tall and upright. Keep your torso erect so you can breathe deeply from your diaphragm. Hips should be pressed slightly forward and butt tucked in. Look forward to the road in front of you, not at your feet.
• Keep your shoulders square, level, and relaxed.
• Bend your elbows at 90°, keeping forearms parallel to the ground. Easily drive the elbows backward as you run.
• Allow your arms to lightly swing to help propel you forward and to provide balance and coordination with legs. But avoid excessive movements. Hold your hands with relaxed fists. (Imagine you are lightly holding a cracker in each hand. Don’t crush the cracker!)
• Use pendulum-like leg movements with moderate knee lift. (Do not try to “overstrike,” or force a long length, with leg movements. This causes you to reach out too far in front of your body.) Push off powerfully with the rear foot and reach out with your forward foot. Use the forward momentum to center your body over the foot at touchdown.
• Plant your foot in the most natural and efficient way. Research states that a natural foot plant most often involves landing on the middle portion of the foot with the heel striking a second later, rolling forward, then pushing off the inside of the foot when toeing off.

Check out the video clip below from Expert Village on using good posture in everyday situations that will carry over into your running.

G.I. Janes Running Boot Camp

If you are looking to jump-start a running-centered fitness program, then G.I. Janes Running Boot Camp is for you! Camp runs Monday through Thursday, for four weeks, and includes strength and core builders, running drills and speed work, flexibility exercises, and a boot-camp style running obstacle course. A basic running program is customized to suit each individual’s current running base. Open to women all ages and fitness levels.

The Spring '09 Boot Camp Orientation & Kick-Off is Saturday, April 25th at 10 AM at the Janes Office Complex. The boot camp takes place Monday - Thursday 6:00 - 7:00 AM, May 4- May 28. The fee is $225. Register before April 25th and receive an earlybird $15 discount! (Cannot be combined with other discounts.) Late registrations will be accepted (May 4th or after) $250.

Before beginning any Janes on the Run fitness program, it is recommended that you first consult with your physician.

Group Runs...They're Good For Ya!

Do you struggle to maintain a regular exercise schedule? I sure do. I’ve discovered that I do much better when I run and/or exercise with friends. Isn’t it amazing how a long run (or any run for that matter) with a group seems to go by faster and is much more enjoyable than going it alone? Whether you’re starved for attention, need that extra diversion to help get you through those last few miles of a long run, or you enjoy the camaraderie or competition of running with others, it does seem to help. Actually it may even be good for your brain to run with others. Recently scientists found that the generation of new neurons (neurogenesis) is increased in the brains of rats when they were exercised in groups. Rats exercised in isolation showed no new growth. Whether this is true in humans or not, I don’t know, but I guess it's another good reason for planning some runs with friends. If you’re in another town and looking for a group to run with, check out Running.MeetUp.com.