Life & Culture. Here’s your guide to getting up and running.
what you need to know to start running now
You’ve been dwelling on an idea for a while now, mulling it over every time you see them — and you see them a lot, whether they’re heading down the street or crowding the parks … runners. You can’t help but think, what if I became one of them? But where would you even start? If you’re new to running, new to Denver or new to altitude, have no fear. We asked pros what they’re doing when they put you on a treadmill at a running store, where to run around here, how to prepare for a 5K, how to avoid injuries — pretty much everything. All you need to know is right here. Read on, you runner you. You’ve got this.
How to choose running shoes
Your first step, surprisingly, is not actually running. Instead, get yourself a nice shoe. The proper shoe will correct biomechanical issues and help with injury prevention. New runners and those returning to the sport (those old shoes are done) should go to a running-specific store, where the knowledgeable staff can help find the right shoe for you, said Colorado Racing Club coach Darren De Reuck.
When you go in for a fit, they’ll be looking for a shoe that fits your foot strike — what happens when your foot hits the ground. There are three types of runners based on foot strike: overpronators (your feet roll inward too much), neutral pronators (feet roll inward slightly) and supinators (feet don’t roll inward enough, so most of the impact is on the outside of the foot). Running stores will watch you run on a treadmill, determine what type of runner you are and suggest the proper shoe for you.
How will you know it’s a good fit? “You should feel like you want to go run immediately,” said runner Dimity McDowell, the cofounder of Another Mother Runner, a community of runners — experienced and new runners alike — based around a series of books and a podcast.
Shoes have advanced to a point where you don’t need to break them in, she added.
Start slow
One of the biggest mistakes new runners make is going too hard from the start. If you played sports such as soccer, football, baseball and softball as a kid, you might be used to a focus on high intensity and short efforts, said Runners Roost coach Paul Smith. But new runners used to that one speed — fast — end up winded and defeated 5-10 minutes down the path.
Be patient. You should run at a pace that allows for a brief conversation, he said. “It doesn’t need to be fast, it doesn’t need to be difficult,” Smith said.
Darren De Reuck recommended a run/walk routine for beginning and returning runners. Start simple with a 60- to 90-second power walk and 60- to 90-second run, alternating, for about 20 minutes. In two-week cycles, gradually increase running and decrease walking: 90-second walk and 2-minute run, 75-second walk and 2 Kminute run, etc.
With running, you should finish a workout feeling as if you could go for another 10 minutes, McDowell said. Do light warm-ups and cool-downs. Join a running group or run with a friend who is at your level and can keep you accountable.
How do you, you know, actually run?
Running seems simple enough, right? Don’t you just run? There’s more to it than that. Running the right way can help you succeed as well as prevent injuries.
Tim Hilden developed the gait analysis lab at the University of Colorado Sports Medicine and Performance Center. A person’s body type influences how he or she runs, and what may be abnormal for one person could be perfectly normal for another, Hilden said.
1. Stay light on your feet. Listen — you shouldn’t be hearing heavy, loud and hard foot strikes.
Good places to run in Denver
The running experts recommended these places to check out in Denver. Although I’ve listed the mileage for the outermost routes at the parks, they also have other paths within them that can be combined for shorter or longer runs. B Washington Park is one of the most popular places to run. The outside gravel path is about 2.5 miles long and fairly flat. B Cheesman Park has a gravel and dirt path that is about 1.4 miles and mostly flat with slight hills. But you also don’t need to be whisper-quiet. A light foot strike increases muscle engagement in the leg, which helps with shock absorption. That’s a fancy way of saying it’s easier on the knees and helps prevent injuries. It also creates better propulsion.
2. Pay attention to your cadence, or stride. Your cadence should not fall below 160 feet strikes (total for both feet) per minute. (How fast is that? Pharrell Williams’ “Happy” is at 160 BPM.) After studying elite runners at the U.S. Cross Country nationals, Hilden said the average cadence for both men and women at race pace was 184 strikes per minute. To improve your cadence, he recommends getting a music metronome app and hopping on a treadmill to keep your speed constant. Then match your strikes with the beat.
3. Since your upper body and lower body are in sync, “If you limit (the movement of ) your arms, you limit your legs,” he said. Proper arm movement can help maintain cadence and help drive your legs when they’re tired. A lot of runners don’t bring their arms far enough back — your hand