Sandra Harrop and Alicia Savona, physiotherapists at the Holland Centre and avid runners, offer their tips for those who want to lace up their sneakers. Don’t forget to sign up for the RBC Run for the Kids! Start training now!
#1: Start with the basics.
- If you’re just learning to run, start by using intervals. Try 2 minutes running, 1 minute walking. Gradually increase the number of minutes spent running.
- Run 2 times per week with at least 1 day of rest in between.
- Work towards adding 1 more run per week, up to a maximum of 5 runs per week.
#2: Stay hydrated.
- Hydrate pre- and post-run, or bring water with you if you’re running a long distance. Dehydration can lead to premature fatigue.
- Avoid running during the hottest part of the day. (And always wear sunscreen!)
#3: Find your motivation.
- Find a running buddy. Set dates one week in advance so you don’t run out of time to exercise.
- Join a learn-to-run club. Your local Running Room offers a learn-to-run program and has free sessions available throughout the week.
- Check out MapMyRun, a free website that allows you to calculate the distance of your runs. Plus you can save each run to your profile, so you can track your progress.
#4: Clothing and footwear.
- Wear comfortable, supportive running shoes. Make sure the soles are not worn out. Walk in new shoes for 1-2 weeks prior to using them for running. Talk to the staff at your local running store — they can recommend the best footwear for your specific needs.
- Wear bright, reflective clothing if running on the road or at night.
- Wear layers in cooler weather to help you stay warm and dry.
#5: Nutrition.
- Eat something small about an hour before running. You don’t want to be trying to digest a big meal while you’re running, but you also don’t want to be running on empty!
- For runs longer than 10 km, have a sufficient meal the night before and try experimenting with different types of nutrition during your run. This could include gels, chews and water additives that replenish your electrolytes, and refuel you with simple carbohydrates to keep you going.
#4 is too general. Most store clerks are sales people and cannot recommend a glass of water to you. Go to stores where the people are knowledgeable. Even Sport Chek and most of the big name stores haven’t a clue. Note to anyone: the best footwear to wear is none. If you are under 30 (sometimes even older) with arch problems, walk on differing uneven ground surfaces (grass, sand, and, even, pavement to strengthen and, probably, correct most arch problems). Note: strengthen the arches, etc in a safe enough environment away from glass, small sharp stones/pebbles, and many other man-made hazards.