Fitness Together Brecksville: Trainer Tuesdays: It's finally warming up outside! What advice would you give to a beginner who is considering running ourdoors for exercise?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

It’s finally warming up outside! What advice would you give to a beginner who is considering running outside for exercise?

Lisa Clark: Do you have spring fever after the cold weather and snow? There is no better time of year

to get outside for a run. However if you are a beginning runner, before you take that first step outdoors make sure you have the most important piece of running equipment, a pair of good comfortable shoes. Make sure you take the time to go to a running store to get properly fit. They will be able to advise you on what type of shoe you will need, do you pronate? Supinate? Or do you have a neutral stance? They will watch you run in them to make sure it is the right shoe for you. Taking the time to do this is one way to help prevent injuries. Then just start out at a slow easy jog, and focus on how long you are out there rather than how fast you can run. Starting with a run/walk is a good idea, it helps you to build up your endurance and speed. Also remember the importance of rest days to let your body recover in between harder runs. So just get out there, run at your own pace and have fun!

Jessie Regula: If you are a newbie to exercising and thinking about running outside--good for you! But there are a few things you should know. First of all, try to start off by running on a softer surface, such as grass or a trail, as concrete can be very rough on your joints. Secondly, running outdoors is a lot more difficult than running on a treadmill. Be sure to start off with a short distance, slow pace, and flat trail. Eventually, you can progress to a further distance that includes hills, however if you do too much too soon, you are more likely to become injured. While running outdoors, it is important to be aware of your surroundings, so that you don't get lost or injured. Also, make sure to stay hydrated, especially if it's really warm out.

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Justin Traft: Spring is fast approaching. We all have waited all winter to get out and enjoy some nice weather. For most this means starting up a running program. For beginners this can be intimidating. Some ideas or pointers to keep in mind when starting a running routine or program. First , you want to make sure you are going to take the time to have a good warm up stretch before hitting the trail or road. Stretching makes muscle warm and more pliable "Flexible". This helps loosen up tight muscle fibers. It is a must in all cardio/running routines. Second, have a plan either distance or intervals. It could be as easy as training to run 5mile or making a plan to run intervals at a local track or small route at a park. Remember your just starting out there is no need to kill yourself just starting out. When you feel ready only then should you increase you distances by increments. Remember upping your distance too soon when your not ready only puts you further from your goal. After all your training to build up to your goal of choice whatever that may be for you. Third, set a goal SMART goal as personal trainers like to call it. This is a goal that is specific, measurable , achievable, realistic and timely. Its made to help you keep yourself accountable but yet realistic to the time in which you plan to complete it. Lastly, enjoy your running learn the difference from your aches an perhaps just muscles in the body just getting use to all the new work it is doing.

Adam Teplitz: With the weather finally starting to warm up , running outside can be a great alternative to the treadmill. It's always best to play it safe when beginning a running routine outdoors.
When starting out , the last thing you want to worry about is getting lost. Pick the road more traveled. Before lacing up the sneakers, do some research: ask friends where they like to run and use online running forums to find popular routes. The more popular and visible the trail , the better.
You want to start out slow and soft. Running without the momentum of a treadmill can be more taxing on the body. The muscles have to work harder to push the body forward, and the joints take more of a beating from running on uneven terrain. When you first begin running outdoors , dont expect - or even challenge yourself - to run as fast or as long as you do on the treadmill. Give your body time to adjust. Keep your first few runs on the shorter side.
Lastly , don't forget to include a proper warm up. This can be done with a brisk give minute walk. Remember to cool down by slowly decreasing your pace.

Monika Cotter: Yay! It seems as if spring has finally arrived. It has been a long, cold winter but that
is finally changing. One of the best things about spring is being able to run outside. The temperature is not too hot and not too cold, just right. If you are new to running in general or getting off the tredmill here are some tips. 1. Find a place that you feel safe running and be aware of your surroundings. It can be easy to zone out jogging and listening to music but still pay attention to what is going on around you. 2. Pick a place that has pretty/interesting scenery. The metro parks are beautiful. It has concrete trails and dirt trails through the woods. 3. Make a motivating play list. Music makes everything better. 4. Try interval running to begin. 30 seconds of a light jog, 30 seconds faster, then 1 minute of walking. Change up the intervals to what works for you. Each time you run go for a little bit longer and longer. 5. Have a consistent breathing pattern and if your heart feels like it is beating too fast take a really deep breathe in through the nose and out of the mouth.

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Even if you don't want to start running now is the time to shake off the winter, get outside and start getting active. Enjoy!

Steven Madden: With the weather getting better some people are undoubtedly considering getting into running. If you've never done it before, or at least done it seriously, there are a few things you should consider. First, get a good pair of shoes. If you have a state of the art fitness tracker and your Beats for your run, but your shoes hurt or at least, don't give you the support you need, then you're priorities might be in the wrong order. Second, the only real indicator you need is heart rate. Don't worry about speed or distance when starting out, just try to maintain a target heart rate. Third, avoid Slogging or slow jogging. By all means, run slower if you need too, but make sure you are still using proper stride technique. Slogging uses shorter, choppy strides that end up putting a lot of stress on the joints. Slogging is one of those trends that seems like a good idea, but should just be avoided.

Bronson Rotaru: The best advice I can give is to gradually build up your mileage. Start easy and take it from there. The reason for doing so is to protect yourself from injuries which can impede your goals. It's reasonable to start with 1-2 miles and slowly build up little by little.

Tuesday, March 17, 2015

Trainer Tuesdays: It's finally warming up outside! What advice would you give to a beginner who is considering running ourdoors for exercise?

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