So I’ve officially started my training for the Winnipeg 10&10 run and walk happening on September 12.
If you see a red-faced, winded-looking woman huffing and puffing her way through the streets of downtown, that’s probably me.
But thankfully, I don’t have to do this all on my own. The good folks at the Running Room have provided me with some training tips to help make my way back to the finish line even easier.
The great thing about this race is the course is completely flat and it’s meant to be fun. This isn’t going to be a competitive atmosphere and even if you’ve never run a step in your life, you can run 10 km. Trust me on this. When I first got into running I thought there was no way I could run more than 30 seconds. But the Running Room uses a run/walk philosophy that makes it so much easier. Many people start out as easy as walking one minute, running one minute and slowly build up from there.
My suggestion would be to do a few short runs during the week (30 minutes), followed up with a longer one on the weekend (about 1 hour). As you’ll see from the tips below, the biggest mistake new runners make is running too fast. They think that have to go all out sprinting as quickly as they can. That’s totally wrong. Take it slow, so slow you feel like you could walk that fast. You’ll feel a million times better and you will naturally get faster. (It may be called a race, but truthfully, the only clock you are racing against is your own.)
I’ll be sharing a couple new running tips with you each week. Let’s start with the basics–proper breathing and running form and getting the right kind of shoes. (Having the right equipment is a must!)
Breathing and Running Form
A relaxed, upright posture is the best running position. Your head, shoulders and hips should be lined up over your feet making it easier to move your whole body and improving your breathing. With shoulders back, imagine a string attached to the centre of your chest and shift your hips forward to keep your alignment and posture correct. Lead with your knees to keep your alignment correct and prevent over striding.
Tips for Getting the Right Shoes
The fit of your shoe is extremely important. It should fit snugly, particularly in the heel cup, if you want to avoid ankle and knee problems. You should be able to wiggle your toes at the front of the shoe. There are three kinds of shoes: motion control, cushioning and stability. If you’re unsure of what to buy, go to a specialty running store to get properly fitted.
Motion control shoes: for runners whose feet roll in, with low arches, knees move towards each other in a bending position. Foot strikes on the outside of the heel and rolls inward excessively. This runner needs a firm midsole and a sturdy heel counter.
Cushioning shoes: for runners whose feet roll to the outside, arches are high or rigid, and knees stay neutral or move outwards through foot strike. They wear their shoes on the outside of the sole. This runner should wear a cushioning shoe with a flexible forefoot and no motion control features.
Stability shoes : for runners with a normal sized arch, lands on the outside of the heel and then moderately rolls inward. They have a semi- flexible arch and their knees roll in slightly when bent. Require extra cushioning and some degree of stability, no excessive pronation.