Starting to run is a great idea, when done smartly

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Shannon Simmons, Salem Statesman Journal, March 26, 2007

Question: I am very new to running and was wondering if there are any training groups I can join. I need some guidance for increasing endurance and eventually running a race. Do you have any suggestions on where to begin?

Answer: You live in the right place: The Pacific Northwest is an amazing place to be a runner. There are numerous running groups and beautiful places to explore.

When you are starting to run, there are many things to consider:

Make sure you have the proper equipment. This includes well-fitting running shoes, socks that maintain comfort, running clothes, reflective gear if you are running in the dark, a watch and adequate strength and flexibility.

Know what level you are at when you start. Are you a beginner with no running experience in your past? Did you run in the past and stop for a long time? Have you had any physical injury or complications recently? If so, consult your physician before starting. If you are not sure how to warm up or stretch, consult a personal trainer who can help prevent you from getting injured.

Always progress slowly and give your body adequate rest and nutrition to recover from this new stress. Any healthy individual can run -- and even run a marathon. It takes a lot of perseverance, as well as a well-trained guide to get from point A to point B without injuries.

A wonderful place to get the right gear and maybe even find a running buddy is Gallagher Fitness Resources in downtown Salem. Gallagher's offers an extensive training calendar for people of all levels. It offers programs that can train a beginner to run a marathon in a matter of months.

The training methods employ a superb fitness-first approach intended to prevent injury while providing success to the runner. You can learn more at www.activesalem.com.

Whether you are a beginner or a competitive runner, there are close to 150 people who meet at Gallagher every Saturday morning to run as a group.

I encourage you to either find a group or find another person who is close to your level. The accountability, as well as the safety, that this provides will keep you running for much longer.

If you only have yourself to be accountable to, it is much easier to keep hitting the snooze button and go back to sleep or to blow it off after a long day at work.

Gallagher is part of the Willamette Valley Road Runners group. You can look at their events at www.wvroadrunners.org. They meet in places such as Governor's Cup coffee, Soap Box Derby Hill at Bush Park, Minto Brown Park and Silver Creek Falls State Park. You don't have to be a member to enjoy the training or the annual races.

When you begin running, make sure that you are well nourished and hydrated. You want to maintain a healthy balance of proteins, carbohydrates and fats. Aim to increase your intake of whole-grain, fruit and vegetable carbohydrates for the increased energy demand. If you begin running longer, your muscles will need more repair and slightly more protein. Eat a small amount of protein in every meal to sustain muscle recovery and growth.

Alternate your running days if you are a beginner. Allow for two or more days of rest per week and vary your level of intensity, length and terrain. Be proud of yourself for taking on a new sport and make sure to listen to your body.

If you feel exhausted and worn out, let yourself rest more. But then get those running shoes back on and head out as soon as you feel ready.