Women2Women - Fall 2017 - 29

Growth2Go

Your Way To A 5K >>>>>>>>>
Y

ou don't have to run a marathon to experience the joy of accomplishing a goal and achieving a new level of fitness. Sometimes
a simple 3.1 miles is all you need.

Newbie and deconditioned runners have benefited from a 5K group
running program that helps them to accomplish their short-term
running goals. Whether the goal of these runners is to shed a few
pounds, mix up their workouts or reduce stress, the program helps
them to forge their way to health and happiness, while also learning
the principles of running a race.
Offered at the Body Zone Health and Wellness Complex in Spring
Township, this eight-week small-group training program eases students
into running by introducing a new workout plan every week.
The program begins with walk/jogs in the first week and then
advances to jog/runs with cross training and rest days in between.
The ultimate goal is to run a 5K race, but participants learn much
more along the way. Body Zone personal trainer Lisa Leayman,
who leads the group, also covers topics such as running mechanics
and stretching, nutrition, proper gear, motivation and goal setting.

By the time the program ends, most participants are ready to enter
a 5K fundraising race that is hand-picked by Body Zone.
Eight-week sessions run in the fall and spring and are open to the
public. In addition to the running program, participants have access
to Body Zone's fitness center and pool during the program. Learn
more at bodyzonesports.com/learn. n

Ramp Up to Running

f you are going to start running for exercise
and health I have two recommendations
- have fun and don't get hurt so you can
continue to have fun. Most injuries that
occur from running are related to overuse
or micro-trauma. In order to help prevent
micro-trauma you must attack the underlying
causes which are broken into intrinsic (inside
the runner) and extrinsic (outside) factors.
To reduce stress on the body a new
runner should always warm up. A brisk
walk or a light jog is a good way to get
the body ready for the stresses of running.
Stretching has not been shown to prevent
injury, so spend your time warming up
and perhaps stretch AFTER running
when your muscles are warm and better
able to stretch. It is also vital for a new
runner to start low and go slow. A mixture
of walking and running in intervals (i.e.

two minutes walk, one minute run) is a
good strategy. Some good Couch-to-5K
programs are available online to help
a runner get started. Sports medicine
physicians recommend not increasing your
distance or intensity by greater than 10%
per week when starting a new activity. I
also recommend not running two days
successively. Either take a rest day or cross
train into some biking or swimming for
some active recovery. Good nutrition is
vital for any runner. Women should focus
on good calcium and vitamin D intake
to help bone health. Weight bearing
exercises like running can help to increase
bone strength.
Extrinsically, good equipment is the
most important factor to help reduce
injury. Purchase a good pair of running
shoes, preferably at a local running spe-

cialty store where the employees are much
more knowledgeable about footwear for
runners. Break those shoes in well before
going for longer runs to prevent blisters
and foot pain. The running surface can
also be a factor in injury. Do you start on
treadmills, road, trails or track? All have
their pluses and minuses. Treadmills have
less stress, but they are ungodly boring,
while roads don't give for your body, but
are readily available. Try each surface and
see what your body and mind prefer. Now
get out there and have some fun! n

Dr. Thomas Kohl
Senior Medical Director,
Family Medicine, Reading
Health System

berkswomen2women.com 29

http://www.bodyzonesports.com/learn http://www.readinghealth.org/physician-network/providers/provider-profile/thomas-kohl/ http://www.berkswomen2women.com

Table of Contents for the Digital Edition of Women2Women - Fall 2017