Close Up Of Runners Feet On Suburban StreetJulie Lundy. a Community Education administrative assistant, provided 10 great pointers for this month’s Instructor Tips. Lundy is a recreational runner who has completed two marathons and several half marathons, Dam-to-Dams, and 5Ks. She sees running as a way to control stress and have some time alone. It is something that can be done anywhere, at any time, with anyone. Lundy likes to remind students in her 5K for Beginners class that running does not have to be a race, and it does not matter how fast you are!

Ten Running Tips from Julie Lundy

  1. Buy good shoes! Have your feet measured later in the day when they are at their biggest. Many people end up getting a running shoe that is a half size larger than their street shoes. Do research: there are many types of shoes, from high stability to lightweight to no stability. A higher price does not mean that shoe is best for you.
  2. Socks are just as important! A good pair can mean the difference between running bliss and painful blisters.
  3. Stay safe when running! Let others know where you are going. If running on a road, run against traffic so you see the oncoming cars and be visible.
  4. Start your training slow. If you start out too fast, you will get discouraged. It is okay to incorporate walking into your training sessions, but try to make your walking sessions shorter each time you go out.
  5. Give yourself goals as you run. Goals can be to run for five minutes before you walk or to run to a road mark, like a sign or tree, before you start walking.  Your goals will get bigger before you know it, and you will have one final goal: to cross the finish line.
  6. Eat and drink smart.  Know what foods digest well for you, and eat a smart amount of those at least 30 minutes before your run.
  7. Eat smart, part two: Running is a great way to burn calories. This makes many people believe they can eat anything they want because they run. Running can be a great way to allow people to eat more, but it does not give you freedom to eat anything in any amount. At the end of the day, your body needs only enough calories to replenish the ones you burn. I usually figure you burn about 100 calories for every mile you run.
  8. Don’t think about your workout — just do it! Sometimes, if you start thinking about whether you should go or not, you end up deciding you have something better to do. Don’t make it an option!
  9. Getting up early to run is my favorite time, and I find that if I don’t do it in the morning, it doesn’t happen. Running in the morning also gives you more energy for the whole day!
  10. Find a running buddy. Not only will they keep you accountable, they will make your run more enjoyable!