HEAD OVER HEELS RUNNING
For a Test Run
In our last issue, we agreed that it
is best to tell a qualified physician
about your plans to begin running,
and to listen to (and abide by) any
advice or restrictions they have to
offer. This time out, we are going
to briefly discuss the gear you need
to get started, some basic tips about
proper running form, and then actually
lace ‘em up and go for a spin.
GEARING UP
Running is simple. Let’s keep it inexpensive,
too! You don’t need to buy
a new wardrobe or a fancy satellite
tracking watch gizmo to start. Most
anything you wear to work out in—
or even work in the yard in—will do
for these first jaunts. Ideally you’d
like shorts or skirts with a liner, and
a light weight moisture-wicking
shirt and socks. The good news is
there are racks upon racks of these
available at any local TJMaxx, Ross,
etc., store. And everything I’ve mentioned
shouldn’t cost any more than
$40.00 for a complete new outfit.
Shoes designed for running, are a
must. There are plenty of folks who
prefer a minimalist approach to
footwear, or even run barefoot, but
for now as a “newbie” runner, let’s
spring for some bonafide running
shoes. I strongly suggest visiting
a running store (not a mall sports
Let's Go
RAY MORRISON
store) and consult with a qualified
specialist who can give you a free
evaluation of your foot type (flat,
medium, arched, wide or narrow)
and perform a gait analysis to see
if your foot rolls in (pronates), stays
flat (neutral) or rolls out (supinates)
when you walk or run. This will dictate
the type of shoe you need. Don’t
select these on your own based
solely on a shoe that says “running”
on the box, a brand you’ve heard of,
or a color you like. You can budget
$75–$100 for a decent shoe.
GETTING OUT
Here’s what we want for our outing
if at all possible. We want to be
outdoors (no treadmills to start). We
want it to be daytime (for safety). We
want to be on a paved trail (avoiding
sidewalks and curbs).
The most important message I can
offer to you as a new runner is to
make sure to always put yourself in
a position to feel positive about what
you are doing. Don’t set unrealistic
goals. Don’t focus on how fast or
far you can run, or on how many
calories you can burn.
To begin, we are walking. We walk
faster to a natural easy jog. Go no
faster than whatever it takes to get to
an easy running gait. We are relaxed
20 COMMUNITY HEALTHCARE DIGEST • JAN–MAR 2019 | WWW.CHDIGEST.COM
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