Run. Run. Run. Is all someone things when beginning. But wait! It is important to remember that you must cross-train, do speed work, stretch and weight train. Just running can create major setbacks from injuries that can be prevented from proper training. When setting out on your journey... because we all know running a distance is a journey in life not just a walk in the park. It takes dedication and will-power. So setting out on your journey of will-power and dedication takes a few steps:
1. shoes
2. trainer
3. time
4. food
5. water
6. physical
7. support
8. love for the sport
9. clothing
10. terrain


Shoes- go to a specialty shoe store in your area and take your old shoes make sure you have about an hour. Its not that they are slow or too busy but you may have questions to ask or special needs you didn't know you were aware of

Trainer- choose a running group from your local running club like in Memphis its the MRTC, they have kids programs, women's and co-ed. I suggest, not because I am a trainer but get a trainer who is a runner or athlete not just a weight-lifter, but a person who specializes in running or understands your training regime and stick with it

Time everything takes time and nothing is overnight. As your distance increase so will your time that you will have to dedicate to it.

Food- you output a lot of energy therefore you must input energy but not just any energy. The energy that you input must be of dense nutrition. Fruits, veggies and smart carbs. Darker meats make for fast twitch muscles so if you are running distance then you will want to stay away from the dark meats and consume within reason, no more than 5 times a week chicken, turkey, game foods

Water- need I say more? Check your urine for color. Dark urine: more water; Clear Urine: less water. Also, if you have a headache, loose stools, confusion, loss of brain function, eye balls are dry or if after you step on the scale and you lost 5 pounds its dehydration. Too much water, you can have confusion, urinate to much on a run, loose stools too, make sure you are checking both if you gain weight on a run you have consumed too much water.

Physical - see a doctor before you begin any training program or you haven't had a physical in over a year. We are made of particles, molecules, minerals... science is always changing- our bodies change daily.

Support- this is taking dedication. Your schedule may need to include someone to watch your children on an early Saturday morning. As a single parent, like 65% of America, we already make sacrifices but our health is more important now than at any time. Stress levels are higher and that means more organization on your part.

Love for the sport find a sport you love, if its not running try: tennis, biking, speed skating, roller derby.. what ever floats your boat in a healthy way it is highly encouraged.

Clothing- know your environment. You are not going to run a race in Memphis with the same clothes you would run in Washington State. Make sure you check the temps. Dress for weather 20 degrees warmer at race start time. If its 20 degrees wear clothing for 40 degrees. If its snowing and overcast, it may not reach the 40 degree mark, but at least dress appropriately for that weather. Ask you local sports specialty store or call a store in the area in which you are running and get their expert advice since they live there.

Terrain- don't just run on blacktop. Think of all that weight on your feet; the strain your feet get from you. So, instead go from trails, sand, water. Keep this in mind in order from least that you want to run on to the most you want to run on:
brick, gravel, sidewalks, blacktop, trails, sand, water ...

As always enjoy your run. Eat right- Train Smart

You can join my running group- Salty Dogs on Monday nights 7pm at BarDog Tavern; Speed work with Paul at U of M; Wednesday night Bartlett Runners; Thursday morning my cross-training and speed class at Energy Fitness ; Friday go for a bike ride at Shelby Farms and Saturday join us again for a 6am run at Energy Fitness- long runs.