"WHEN?"
Every woman in this program just screamed the same thing: "WHEN am I suppose
to find the time to do THIS??!!".
There is no argument that our daily lives are packed full of commitments
and activities: work, shopping, driving the kids, laundry, walking the
dog, family commitments, cooking: and those are only the tip of the
iceberg. Add in some elective FUN and the hours are gone before
we know it. So how are we supposed to find the time to EXERCISE?
One of the benefits of running is that you can do it anywhere and it
doesn’t require special equipment or facilities. First you
need to take a look at your existing routine. Instead of adding
one more thing perhaps you can juggle or alternate a few things while
you embark on this program. Are you a morning person or do you
function better in the afternoons or evenings? Is there any time
of the day that you can secure as your own without commitment to family
or work? Remember you will not need a lot of time for this training
but it will have to be consistent.
The bottom line is: if it is important then you will find the time.
Here are some possibilities:
· Run first thing in the morning. Add on about a half
an hour to your normal schedule.
Disadvantages: Have to roll out of bed a bit earlier. May
have trouble finding a running partner. Sleep is precious to some
of us!
Advantages: Your "work" is done for the day and out of the way.
No excuses later in the day. It is quiet and serene and beautiful early
a.m. It’s over before you know it!
· Run at your break during the day.
Disadvantages: You have to bring additional clothing to work
and have time and facilities to shower. Lunch gets squeezed in.
(Maybe this IS an advantage?)
Advantages: You get some fresh air during the day and revitalized
for the afternoon. Save on the morning sleep. Your body
is a bit looser than in the a.m. You can find company at work.
· Run after work.
Disadvantages: Not many unless you are chasing after kids at
that time of the day.
Advantages: You can shrug off the work grind and give yourself
a chance to go home with some energy. Afternoons in the spring
are a great time to be outside!
· Run in the evenings.
Disadvantages: Best time of day to come up with an excuse
not to exercise. Too easy to opt out. Darkness.
Advantages: It may be the only time when your responsibilities
to others are over. It is quiet and cooler in the evenings.
You may be able to connect with a running partner at this time.
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"WHERE?"
Here you have quite a few options. Since we will be training based
primarily upon time you can choose wherever you are most comfortable.
Here are some possibilities:
· Local track
Every community has schools that have a track available to the public
after the interscholastic athletes are done practicing in the afternoon.
This is a mindless way to train if you don’t mind doing circles.
Some tracks are cushioned which is a nice option for your legs!
You can also measure the distance you traveled very easily. However,
many individuals find this boring and repetitive.
· Local neighborhood
Even if you live in the city you can create a route right outside your
doorstep within an area in which you are familiar and comfortable.
A loop formed around a number of blocks provides interesting scenery
which can be changed, added to, or modified as you feel the need for
change. If you live in the suburbs or further out into more
rural areas you might create an "out and back" route where you turn
around and return on the same route halfway into your run.
· Parks and schools
Grassy areas in parks and schools are a great possibility to get off
the hard surfaces of roads. In the spring many of the grassy areas
are pretty wet and muddy from the winter snow and rain so these become
late spring options. You need to be aware that these surfaces
are usually uneven and to pay attention to foot placement as you run.
· Trails and bike paths
There are numerous paths that are designed for runners and bikers.
The Corning Preserve and the bike path in Schenectady, Niskayuna and
Colonie are excellent areas to run. It is easy for someone to
come with you on a bike or roller blades, too! Some parks have
scenic trails hidden away. Cross country paths are ideal for running
in the spring and summer.
· Away from home….
If you are looking for excuses not to train then going away will fit
the bill. However, going to a new area for vacation or visiting
friends or relatives is a perfect opportunity to explore some new terrain
and be creative with your running! A week-end in a different location
can be just the spark you need. Take advantage of it in a positive
way!
· Exercise machines….
Treadmills and other machines can substitute for running outside.
However, since our goal is to run outdoors in June it would be best
to do most of your training outdoors. Treadmills are a great substitute
occasionally in really bad weather or when you have backed yourself
into a corner regarding your schedule.
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Weather...
Yes, we in the northeast do get….weather! Hot sunshine, rain,
sleet, and wind. Some runners love the elements and others just
bite the bullet and tolerate them. In any case less than perfect
weather should not deter you from your "appointed rounds"! Your
body will heat up very quickly while exercising and often a cooler, more
overcast day is the best for a good work-out. You will realize quickly
that you will be sweaty and wet after a run and a light rain can actually
feel wonderful in keeping you cool while you are outside!
You will need to be careful if you are exercising in full sunshine
in the middle of the day as you may become uncomfortable quickly.
Take note of nutrition recommendations regarding water intake as we
get into the hotter days of spring and summer.
Dressing appropriately for particular changes in temperature and conditions
will make you more comfortable. Starting off your runs in a hat
and gloves on a cool morning isn’t such a bad idea knowing that
you can strip them off as your body warms up. Putting on a brimmed
cap in the rain can keep stinging drops out of your eyes, off your glasses,
and also keep the glaring sun off your face. Layering is the way
to go so you can remove clothing as you get going and put it back on
while you are cooling down. Keeping your muscles warm is an
important key to keeping you mechanically "sound" and avoiding muscle
pulls.
You don’t need special equipment to adjust for the weather: just
some common sense. Section II on running apparel will help you
in selecting the proper clothing to use.
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Safety…
As women we are particularly concerned that we are doing our best to be
in a safe environment while we are running. There are some very
simple and common sense things to do (or NOT do) so that you can enjoy
yourself and not put yourself in an uncomfortable situation.
Do:
· Let people know where you are going to be and how long you expect
to be out
· Run with a partner if you can
· Wear bright or reflective clothing especially if you are running in
the early morning, dusk, or at night
· If you are on the roads ALWAYS run FACING TRAFFIC
· Be aware of the people and objects around you (cars, bikes) while
you are running
Don’t:
· Argue with the right of way of a car: it will always win…..
· Run in unpopulated areas alone
· Run in unfamiliar areas
· Stop at a car that pulls over to talk to you unless you know the occupants
· Run in the middle of the street
· Wear headphones**
**(Wearing headphones can eliminate the sounds of a car or persons
approaching you. If you are running on a track or with people
that you know this may be a safe option.)
Know the area you are running in well enough to know where you can
go for help if you need it. This may include a situation
where you find you need some assistance such as water or even a lift
home.
The best way to insure your safety is to not exercise by yourself.
One option, in addition to a fellow runner, is to have someone ride
their bike or roller-blade next to you while you work out. Even
taking a dog with you (if IT is trained properly to do the time and
distance you are doing) is better than being totally alone. Remember,
you will not be relaxed, have fun, or enjoy yourself if you are not
emotionally comfortable and secure.
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