Words of Wisdom

Words of Wisdom for the New Runner

Congratulations on committing to a sport of frustration and complete self-gratification! Your team leaders have collected valuable pieces of information throughout the years from personal experience, advice handed down from fellow runners, and lots of reading.

These tips have been proven over and over again. Try to incorporate a few of these tips into your training.

As we progress through our weeks of training, we will share information and experiences. This handout was prepared with the idea of removing the anxiety from your first day of training. Sit back, relax, and don’t worry because we have it covered for you! You did the hardest part by signing up and making the commitment to run!

Quote from the ‘Penguin’ - (John Bingham):

The miracle isn’t that I finished, the miracle is that I had the courage to start!

General

1. We are a running/walking group. Our goal is to stay together, share ideas, build relationships, and encourage your fellow running partners.


2. Keep It Simple. Don’t try to be an Olympic athlete your first time on the road. You are here to learn proper techniques and to have fun!


3. Allow yourself time to wrap your mind and body around this physical activity and allow yourself to adjust. With practice you will accomplish your goal of running 6.2 miles at the end of the program.


4. You joined a group to meet new people and hopefully to continue this activity. Music is a nice tool to use when running alone but interferes when running with a group. It is difficult to hear advice and it decreases the opportunities to become acquainted with your fellow running partners.


5. Practice, Practice, Practice. An outline is provided to all runners to accomplish the goal of running 6.2 miles at the end of 13 weeks. This is accomplished through weekly practice. Do the short and long runs (on your own or with a buddy) and come prepared to tackle the group runs. The more prepared you are during the week, the more enjoyable the group runs will be.

Hydration and Eating

There are many opinions on how to hydrate, when to hydrate, and how much. The truth is that it varies with each individual, but here are some tested methods that we want to pass along:

1. Drink during the course of the day and DO NOT leave hydration until an hour before the run. You will know if you are totally hydrated when your urine is pale in color and not yellow.

Hydrating your body will allow the body to perform well in heat.

Hydrating your body allows the muscles to work and minimizes cramping.

2. Eat healthy. The food that is placed in your body will provide fuel during your run(s). Protein is as important to your body as carbohydrates are. A well-balanced eating plan of fruits, vegetables, protein and carbohydrates will be one of your strongest tools.


3. Eat 20 minutes to 1 hour after a run. This does not have to be a nine course meal, but it can be something as simple as a banana. This simple eating after a run assists your body in its muscle recovery.

Purchase

The Abe’s Army coordinators will discuss clothing and shoes. We would like to ask each member of our team to add one special item to their shopping list; “Sports Glide.” Sports Glide may be purchased at any sporting store such as Dick’s Sporting or the Running Center. It comes in a container that looks like deodorant and is used in a similar way. It helps prevent blisters and chafing.

Suggestions By: Abe’s Army 2009

Lisa Mattingly, Diana Nevitt, and Cindy Saxby