Running to fitness in four weeks with advice from local trainers

You promised to start running this year, but between work and weather, the plan has fizzled, right?

It's never too late to start fresh, according to Clay Pope and Cassie Kipper, two runners who train others.

Pope is a runner and fitness trainer at Southeast Missouri Hospital's HealthPoint Fitness in Jackson; Kipper is a fitness specialist and personal trainer at Saint Francis Medical Center's Fitness Plus.

While most people can start running on their own, provided they start slowly and go easy, those with medical issues or pregnant women should first get a doctor's OK.

Both trainers offered tips for a four-week program leading up to a one-mile run. It all starts with good habits and planning.

ELIZABETH DODD ~ edodd@semissourian.comCassie Kipper, personal trainer at St. Francis Medical Center, shows other runners the proper way to stretch after her marathon training program.

"Make this a priority," Kipper said. "Try to run at the same time every day, that way you get into a routine."

That routine must include warm-up stretches — a key to preventing injuries — and a plan to stay hydrated and have a post-run snack ready.

Part of the plan, of course, involves appropriate shoes. You don't need the most expensive pair, Pope said.

"In general, good shoes cost a little more," he said. "However, you can find good deals if you shop around."

Kipper suggested visiting www.roadrunnersports.com (click on the Shoe Dog icon) where you can answer a handful of questions about your feet, injuries and running plans and get a slew of shoe-style recommendations.

The wrong shoes, Kipper and Pope said, can hurt your body through shin splints, blisters or joint pain.

But break in the new kicks gently. Overdoing a new running program can cause pain and injury as well, the trainers said. Another important basic, Pope said, is wearing the right clothes.

"You want to stay warm for sure, but don't 'layer up' so much that you limit range of motion," he said. Pope recommended wearing fabrics (including socks) known for their ability to wick moisture away from your body for a more comfortable run. Kipper suggested wearing a cap to help stay warm during winter runs.

Once you're laced up and properly dressed, warm up your legs, back and arms with some slow stretches. New runners can start with a 5-minute brisk walk, followed by alternating 45 seconds of jogging and 2 minutes walking for at least 20 minutes. Continue to walk for another 20 minutes to extend the cardiovascular benefit, Kipper said.

After three or four days of this pattern, gradually lengthen the jogging time and reduce the walking time.

To start a free online training log, visit www.runnersworld.com.

pmcnichol@semissourian.com

388-3646

COMING UP

Now that you've started running, check the Southeast Missourian Health page for the next three weeks to get tips on setting a pace, food choices and next steps.