Alameda Runners – Get After It!

Getting active and deciding to sign up for a local race can be much more intimidating than it needs to be.  I find people are surprised when I tell them I signed up for a half marathon, got out the door to start training, and the rest is history.

My start in distance running likely won’t be as effective for most people:  Ted is an avid runner, swimmer and triathlete, and a few of my friends are extremely dedicated runners and cyclists.  My mom has finished half marathons, and I also have a couple of other family members that run.

It wasn’t a total shock when everyone heard I wanted to run – I was seen as just another member of the family.

For those of you trying to help a friend or family member get more active, there are a few great online resources.  Active.com, Runner’s World, and other well established running sites often provide great guides for runners of all levels.  Jen Murphy, a writer for The Wall Street Journal Online, provides a great guide for women looking to get started.  Murphy talks about mental challenges, lists first-time running stories from other ladies, and offers a basic training plan:

If you’re starting off at square one–you’ve never run or you’ve been inactive for quite some time–give yourself eight to 12 weeks to build a base. Begin by going on a brisk walk so your body gets used to physical activity. Then progress to a walk/run. Try walking three minutes and running 30 seconds to one minute for a total of 25 minutes. Eventually shift to a run/walk with three minutes running and 30 seconds to one minute of walking. Gradually run more and walk less until you’re running a full 30 minutes.

I’ve seen some interesting training guides since I started running, but this should be effective while also preventing injury.  If in doubt, this could be worthwhile advice to remember:  Starting slow will help you stick to your training plan.

You should also encourage any new runners to start slowly and work towards goals… it will help keep motivation and morale high, and help prevent injuries.