Tips from Coach Rod – Getting Started

So where do we start? what actually gets us going? Why suddenly do 30% of sedentary people wake up one morning and declare, “I’m changing the way I do things for ME”.  Have we been inspired by someone on the Biggest Loser Show? a friend or family member who has run for charity or in memory of a lost loved one, did we notice we can’t see our feet anymore?

Getting started is the very first effort.

Around 50% of LA Roadrunner membership this year will be ‘very first’ time people, most have very little ‘running’ experience and some may have never ‘walked’ around their local neighborhood.

Of course everyone wants to start jogging right away.


Its interesting how soon we forget, when we were 6-7 months old we learned to crawl, then to walk and then we experienced the thrill of running.  Too many of us have stopped moving, exercising, eating healthy, and living a quality life.  We need to walk before we jog, if you can’t walk for at least 30 minutes don’t try to jog, get back to building your walking stamina first.

 Consult your Doctor

If you are new to exercise (walking-running-jogging) please see your doctor, getting a basic physical exam should help you find out if there is any reason why you shouldn’t do jogging.  If your Doctor feels running or jogging isn’t for you suggest the Run/Walk program or just the walking program.

This is a good start.

Eating Healthy

Do you put soapy water in the car to make it go? no, you put in gasoline because this is the right fuel to make it run.  Our body works much the same.  So lets start making a change in the way you fuel your body.   Once you create a regular exercise program, your will notice you don’t crave the ‘junk foods’ as much, you will want to be healthy on the inside as well as looking good on the outside.

Get good Running Shoes.

If you don’t have good running shoes, expect alot of discomfort from foot pain, leg pain, hip pain, lower back pain and other related injuries.  Always consult a running shoe expert, there are enough running shoe stores out there with years of experience and experts (store owners) who are often runners themselves.  Get that experience and advice, it’s often free with the purchase of the right shoe designed for jogging and running.

Get the proper clothes for running.

Just as you have taken care of the right running shoes, as important, is wearing comfortable clothes designed for running.  And that’s not ‘designer’ clothes, just simple functional clothes that feel comfortable to wear and allow your skin to breath and your sweat to evaporate.

Choose a suitable jogging location.

When starting out run on a flat surface to begin with.  Avoid running up hills as this will tire you quickly and downhill will put more extra stress on your muscles and joints.  Hill running will come later in the training program as you get adapted to a consistent jogging-running program.

Warm up and cool down.

Its always wise to start with some basic warm up exercises to ‘start’ the body up.  When you finish do much the same routine to cool down.

Rest and Recovery

I have always said, “You don’t improve when you are working out.  You improve when you are resting and recovering.”  Always make sure you hydrate after exercise and eat or drink some protein + carbohydrate within 25 minutes of the workout.  Get a good nights sleep too!

At LA Roadrunners we will take you from the “couch to the finish line” in a program that is designed to get everyone safely to the finish line.  Remember ‘Finishing is Winning’.

Be patient, remember a good wine takes time to mature!

Be good to yourself.


SUNDAY, MARCH 15, 2015