RUNNING TIPS 
From the Desk of JeanAnne

My first time training was for my first Half Marathon with the Leukemia and Lymphoma society (LLS). I trained through the winter months, getting ready for my race in March. During this training, I learned alot about running and training in the colder months of the year. With the help of the LLS team, I made it through training on those cold, snowy days of winter. Race Day was damp, cold and windy, but I finished with a great big smile on my face!  The feeling of accomplishment was well worth the training.

As you begin your training for your first race or your fifteenth race, I have put together some helpful running tips to get you through the finish line. 

  • Find a running buddy and schedule dates to meet. This will definitely keep you from cancelling your run. 
  • Warm up your muscles before you begin your run. This gets the blood flowing so that your body will not feel stiff. Some recommended exercises include: squats, lunges, leg swings, donkey kicks, stair-climbing, jumping jacks and jump rope.
  • Foot Attire:  Look for shoes that have the least amount of mesh or try a trail shoe, which has better traction and is waterproof. Look for “wicking” socks, a material that helps keep the wetness away from the body. Look for shoes that have reflective tape.      
  • Clothing: Runner’s World states, “The rule of thumb is to dress as if it is 10 to 20 degrees warmer”. You may be slightly cool when your start your run, but you will warm up sooner than you think. Windproof and breathable jackets will give you protection from the cooler air without overheating. Look for attire that has reflective tape. You will find yourself experimenting with your attire to see what works best for you.  
  • Think of smaller running loops. It may be best to stay close to home or near your car in case you need to cut your run short. If running on a windy day, start your run into the wind so you have the wind at your back as you finish so the winds do not chill you after you have broken a sweat. I will always carry my phone with me in case I need assistance getting back home.     
  • Stay hydrated. Per Runner’s World, Daniel Craighead, Ph.D., “Without visual cues like dripping sweat, you don’t always realize you’re thirsty in cooler temperatures. But even if you’re not perspiring, you’re still losing fluids through sweat and breathing out water vapor.”  Recommendations: You will not need as much water as you would during your summer runs, but do drink as you would on average-temperature days.     
  • After you are finished running, change out of those damp, wet clothes as soon as you can, so as not to catch a chill. Pamper yourself with a hot, soapy-bubble bath along with a hot beverage. Try hot soup to help fuel you with protein and sodium.  
  • RELAX! Cheers to you and your training. Make it a great race. Until next time…