Running

"I've just finished a mud run. My throat burned and felt raw, my cardio-vascular system screamed for me to stop, and my quadriceps pleaded for this to be over! But it was fantastic wet fun." ~ Felix L. 

"Running is a watersport?" you may ask. Well, it depends how you do it.

Are you bored with endless rounds of track running? Want to try something exciting and new? If you're tired of running the same old 5K that meanders through the town and over the bridge, then we've got some exciting runs for you!

Whether you run the trails to stay in shape or you're training for a race, following a conditioning program is the best way to prevent injury and to prepare your body for the event that lies ahead.

Common Questions

• Will it be cold?
  Sometimes.

• Will I get dirty?
  Occasionally.

• Will I get wet?
  Probably. Bring a change of clothes.

• Do I need gloves?
  Depends on the event and terrain.

Goal Setting

The good news is that working toward a goal may do more to improve your physique and mental health than you might think. Experts recommend picking an event that will require physical training like a walk-a-thon or 5K.

According to a recent study, runners reported that just completing the event or race gave them an increased sense of accomplishment. Newcomers and seasoned veterans alike agreed that they felt more confident and more powerful in all areas of their lives after completing the race. They felt stronger mentally and physically and more able to master problems at work and in relationships.

Pool Training

Use a pool for resistance training, good for muscles or rehabilitation after injury.

Start wading in chest deep water. Then do movements like Nordic Ski, walking on one spot with alternating arm and legs moving forward and back.

Finally, jump up, quickly spread your legs and bring them together again before you touch the ground.

Combination Training

Beginners should start with combining walking and running. Begin by alternating four minutes of waking with two minutes of running for a total of 30 minutes. Follow this regimen every other day for at least two weeks then add a minute to the run and subtract a minute from the walk.

After a couple of weeks at this level, step it up to four minutes running, two minutes walking. Keep going until you are running continuously for 30 minutes or settle into any walk/ run combo that suits you.

A week before the race, cut distances by about two thirds and limit running the last two days. As the weeks progress, it will be tempting to crank up the speed, but overdoing it increases your risk of injury.