Stretching, good shoes crucial for fun running

Whether it’s blaring sunshine, daunting lightning bolts, wind, rain or intense humidity that persists even after the sun has set, the weather promises to be a challenge for people hitting the walking trails for an outdoor workout in the Rio Grande Valley. Regardless of these conditions, countless runners, walkers, and joggers can be spotted in the evenings hitting either the Bicentennial or 2nd Street trail in McAllen or any of the numerous parks that provide walking trails.

Running is a simple solution for those trying to get fit without the hassle of a gym membership or complicated workout regimen. For those willing to face the elements, hitting the trail can improve overall cardiovascular health and bone strength, decrease stress and result in weight loss according to therunnersguide.com.

Running may seem like a no-brainer, however, knowing how to train and how hard to push yourself can result in more efficient workouts and less injuries.

Getting Started

Louis Perez, fitness expert for the Univision morning show Despierta America, stresses the importance of consulting a doctor before beginning any fitness regimen and creating a balanced diet.

“Like everything else you need to consult your doctor to make sure you don’t have any conditions,” said Perez, who grew up in McAllen. “Make sure you’re in perfect health and then start exercising.”

One you know you’re in good shape to hit the trail, the first step is making the largest and most valuable expense a runner has to invest in: shoes.

According to marathon runner Francisco Moreno from McAllen, shoes not only aid a runner in speed, but can make the difference in preventing injuries such as knee problems and shin splints; the downfall of many running regimens.

“The main thing is that shoes should be comfortable and give your feet support,” Moreno said. “Your feet need stability.”

Serious runners should find out what kind of foot they have, either pronator or overpronator, Moreno said. The terms refer to whether the foot hits the ground on the heel or ball. Unfortunately, according to Moreno, the best stores for this are all out of town, such as Flex-Tex in Austin or Fleet Feet in San Antonio. However, a good, solid running shoe should suffice for day-to-day running for novice runners.

Proper warmups also prevent injury. Edinburg resident David Guzman ran his first marathon last December and recommends stretching before hitting the road.

“The more speed you’re trying to get, the more stretching you should do,” Guzman said.

Every runner is different, but appropriate stretching and occasional strength training warms up the muscles and get the body ready to run.

The last step to getting started is planning runs. Be wary of running during the day, when temperatures are extreme. Moreno recommends starting before 6 a.m. for morning runs and after 7 p.m. for evenings.

Drinking water throughout the day will help keep the body hydrated when the sweat starts to drop.

Going the Distance

Most novice runners aren’t looking to run marathons. At 26.22 miles, the task is pretty daunting.

Perez recommends a 20- to 30-minute cardio workout that combines intervals of running and walking with a balanced program that incorporates weight training and stretching.

“If you keep at it you’ll gradually build endurance. But you have to be consistent,” Perez said. “It’s going to be hard at first because you have to step out of your comfort zone as you increase intensity.”

In addition, Perez advised that runners mix up their workouts throughout the week.

“The best thing for your body is creating variety when you train,” Perez said. “Maybe one day you walk, the next time you do intervals and then the last day you do as much light jogging as you can. It’s important to rest a day between times.”

Whether you’re training to run for over three hours or simply to get into shape, Moreno and Guzman recommend training three to four days a week and striving for a distance of four to six miles each time. When training for long races, most marathon runners save long distances for only one day a week, starting out running about six miles and slowly adding one to two miles a week.

“Running every day increases the risk of injury,” Moreno said. “The muscle needs time to recuperate.”

When starting any fitness regimen, the best advice is to start out slowly, focusing on keeping exercising enjoyable.

“It has to be something you like, Moreno said. “Running a marathon can be a personal goal. I love the challenge. I’m addicted.”

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Kate Cagle covers features and entertainment for The Monitor. You can reach her at (956) 683-4427. For this and other local stories visit www.themonitor.com