Fun on the run

To celebrate his 50th birthday Richard Hengst decided he'd try something new.

So a week after his birthday, Hengst entered his first marathon.

Now almost three years later, Hengst, a member of the Cape Girardeau Road Runners, has competed in nearly 15 marathons and looks to double that number this year alone.

"When I was young I always liked running," Hengst said.

And he's not the only one. Runners throughout the area continue to keep the Cape LaCroix Trail buzzing on weekends, while others take to the steep, shaded hills throughout Cape Girardeau to test their hearts, their legs and their will in huge numbers.

Hengst's passion for running did not take competitive form until he and his son Grant entered a 5K race several years ago. Hengst lost to his son that day, and gained a competitive flare for running which has led him to log nearly 50 miles a week while training for marathons.

"After that I swore he'll never beat me again," Hengst said.

From his first 5K race Hengst gradually increased to five-mile races, half-marathons and finally full marathons. Even as he ran farther and farther, Hengst said he was still amazed by the ability of marathon runners.

"Now here I am doing it," he said with a laugh.

Whether running to stay fit or training for future competition, it's important to for a beginner to start slow, runners say. Mixing in running and walking is often recommended, and as a runner builds endurance, greater speeds and distances will come.

"Start out with low mileage," Hengst said. "Start out with walks. Just walk a little bit, then maybe walk a block, then walk a block and run a block. Just work yourself up.

"The main thing is how you feel as an individual."

Although it may be tempting to try to get in the routine of running every morning, Peters said letting the body recover is key for beginners.

"One thing they do stress is rest -- no two hard workouts in a row," he said.

While Hengst's love of running has taken him into the competitive side, beginning runners don't have to strive to become marathon runners or enter competitions to enjoy running. Running is regarded by many fitness experts as one of the best ways to burn calories without dieting.

"Running will get your body down to the weight it should be," Road Runners board member Ken Peters said. "If you run three to four times a week your body will take care of itself."

For Darren Schlitt of Cape Girardeau, running is a way to stay active after being in a car most of his work day.

"I try to be as fit as I can, and running is the easiest thing I can do to keep the pounds off," Schlitt said.

Running is no substitute for a lousy diet though.

"You still have to eat really good," Hengst said. "You've got to stay away from that fatty stuff."

An advantage beginning runners will find as they hit the road is they don't rely on fancy equipment or organizing a team to get started.

"All you need to have in running is a good pair of shoes and there you go," Peters said.

And at the same time, running is typically an individual sport, so beginners can simply go out on their own when ready. Once a runner gets into a routine, he will gradually pay attention to his time.

"After you start running for a while you'll become competitive against yourself, then pretty soon you're really addicted," Hengst said.

Runners who stick with their routine and have patience will see results as they get further into running.

"If you run 30 days a month for 30 minutes you will gain something," Peters said.

What beginning runners will likely face when they start out is a tired body and sore joints. To overcome this, a beginner should have a training plan before starting out.

"If you don't have a goal you'll probably quit," Peters said. "You need to have a short-range goal and a long-range goal."

Whether it's a job, school or kids keeping a person busy, finding time to get in a run will pay dividends in the end.

"It's tough having two kids, but I try to make it a priority," Schlitt said.

jjoffray@semissourian.com

335-6611, extension 171