shaping up | SPRING FEVER
Sports (CES) are really popular and draw more people to running, which just adds to the strength of the running community. Having local races makes it really accessible and feasible for people to make a goal, train, and then accomplish their goals.”
Whether you’re a warm weather runner just dusting off the winter cold, or newbie altogether, the biggest thing that will hold you back from running is not taking action. Lace up your shoes and get out there. Here are a few tips that will help build momentum to keep you going throughout the spring, into the summer – and who knows – perhaps one day the Chicago Marathon will be calling your name!
Start Small
Integrate a few short runs every week, running on non-consecutive dates, to give your body a chance to break into running. Even if you ran last year, taking a winter hiatus can bring a shock to your system when you start back again. Integrate run/walk combinations for at least 30 minutes, starting with a 2-minute jog, followed by a 1-minute walk. Continue this until you hit a predetermined mileage or time.
Start Slow
If the start/stop concept doesn’t work for you, then take it slow out of the gates. Nothing is more discouraging than feeling completely winded 30 seconds after you start to run. Head out on your run at a nice and easy pace. Easy, for running purposes, is defined as the ability to have a conversation throughout your run. If you can’t do this, you’re probably running too fast and will hit the wall before you know it!
Set a Goal
You started running. Great. Now what? Before you start an ambitious running program, set a goal. If it’s not a race, then perhaps you’re out to lose a few pounds or shed unneeded body fat. Make that your goal, and stay accountable to it. Write down your goal, and mark your progress every step of the way.
Don’t forget that there are an abundance of organizations out there to help you reach any running goal you set. Rely on these groups to maintain your momentum and reach your goal.
Good luck this spring!
GETTING INVOLVED FOR A HEALTHIER COMMUNITY
Heart disease is the leading cause of death in our country. It is not just a problem for the individuals who suffer from heart disease and die from heart attacks or strokes, however. It is also a problem for their families who grieve the loss of a loved one. And it is a problem for our community. We need to come together as a community to fi nd ways to reduce the loss of our friends and family from heart disease. Sponsoring health fairs and other community activities where people can have screening tests for blood pressure, blood cholesterol, and diabetes is a good way to start. We need to make sure that healthy foods, such as fruits and vegetables and foods low in saturated fat and cholesterol are available in our local stores, in our school lunch programs, and at our senior food programs. It also means making our offi ces and public buildings smoke-free. It means offering nicotine patches, classes, and support groups to help people quit smoking cigarettes. Walking groups and gym nights are good ways for us to come together, have fun and stay active. When we work together to make our community a healthier place, we see ourselves differently. We can take charge of our health. We can overcome the growing tragedy of diabetes and heart disease. And we can start our children down the path to an active and healthy future.
On behalf of Building a Healthier Chicago Written by Simon Swartzman,
Communications Assistant
22 building healthier communities
healthy note
Check with your doctor before
starting a running
program if you have experienced prior
injuries, or are over the age of 40.
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