Salem, Oregon's
Running & Walking Club Site
Home of
Willamette Valley Road Runners (WVRR)
www.WVRoadrunners.org.

FITNESS TRAINING GUIDE
STARTING OUT
By Eb Engelmann

If you are older, overweight, or significantly out of shape, get a doctor’s check-up upon your state of health before getting started. Exercise, while beneficial and typically benign, can be very strenuous for the uninitiated. Having done that, invest in some suitable shoes and clothing for your desired activity. Old "athletic" shoes and baggy cotton clothing present a needless handicap, and they can quickly lead to unwanted problems or even injury. Running, walking, or court shoes have special design considerations for the requirements of those activities. And by being new, you will be sure they are still capable of fulfilling their design functions. Modern exercise clothing is typically made of synthetic materials and uses flat seams that reduce friction, remove perspiration from the skin, and dry quickly. You will be happier and more comfortable in the right clothing.

— Before starting, make a comprehensive list of you reasons for starting exercise. When the going gets a little bit tough and if/when the temptation to slack off or quit starts, pull out your list and remember your good reasons for starting—they will be hard to recreate when you are looking for reasons to stop.

— Find a time that works! It can be dawn, lunch, right after work, evening, whatever. But make it a comfortable, available time—the least obtrusive time possible. Exercise needs to become an integral part of your life—like breakfast, brushing your teeth, or taking a shower. It really needs to be a part of who you are.

— Make an appointment to work out in your calendar. Give it the same level of importance as a business meeting or a dental appointment in your schedule. And then work with the appointment to preserve or reschedule it. Do this for every intended exercise day.

— Start slowly! You’ll be surprised with your progress in even six weeks—let alone six months. Remember: You are starting a major health habit for a lifetime! Six weeks is a pittance in the bigger scheme of things. In getting started, keep your activity "conversational" (do not get too winded to speak conversationally with a partner).

— Do something you like! Running (road, trail, & track), walking, climbing (alpine & rock), skiing (downhill & cross-country), snowshoeing, kayaking/canoeing, bicycling (road & off-road), swimming, rowing, weights, aerobics, basketball, tennis, yoga, Pilates, aquacise--just to name a few, all help you to achieve fitness and better health. You will not survive long in an activity that you dislike! But do not confuse timidity, uncertainty, and initial clumsiness with dislike. Give it a chance!

— Try to find a partner of similar interests and aptitudes—especially in getting started. The buddy system shares the load and provides support and encouragement when and as needed.

— Join a health club. Health clubs are open up to 24 hours a day, seven days a week. Such clubs are now found in just about any sizeable community. They are warm, dry, and secure. They typically have extensive equipment, staff, and classes in all aspects of fitness. They provide company at all hours of the day, and they cater to all levels of fitness. They can be a great place to get encouragement and help in getting started. And they can really help you in overcoming the "inertia of reluctance."

— Start a training log. This is your chronicle of facts and figures, as well as of your emotions and experiences. Use it as a "coach," taskmaster, living record of your progress and your trip into fitness. Done right, it will serve you well. Years later it will become an irreplaceable keepsake.

— Set goals. Err on the side of modesty at first, say the first month. Make them achievable! Then keep them realistic and doable. Initially, make them more "quantitative" (like how many nights to work out and for how long) instead of "qualitative" or how well (say, running 5K in 30 minutes; or walking four miles). Also, time expended may be a better yardstick than distance covered or weights lifted—at least when starting out. Periodically review goals for progress and success. Adjust accordingly. Do not keep listing an inaccessible goal! Celebrate successes (reward yourself by a dinner out with your workout partner, acquisition of a new outfit or key piece of equipment, etc.).

WHEN UNDERWAY

— Take a day off. It is OK to take a day off. If you have a conflict, high pulse, feel flat, or you just do not feel like working out, treat yourself to a day off—but don’t let it become two or three days, unless you are sick or some such. In fact, when you are first starting out, you may only wish to work out three days a week, like Monday, Wednesday, Friday, or some such. Then you can gradually add days to total four, five, or six a week. However, many sources still recommend a taking a day off per week even to long-term fitness buffs.

— Add no more than 10% additional load to your workout per week—whatever it is. Again, you will achieve your goals quickly enough, but you must be there to achieve them! Mountains of good intentions have been left behind in the heap of injury, soreness, disillusionment, and burnout! Give your body the necessary time to adapt to added stress.

— Join a group that supports the activity in which you are engaged. There are bike clubs, running clubs, skiing and canoeing clubs, tennis leagues, and so on. They provide support, have functions, give free advice, share publications, and give you a sense of community with your chosen activity.

— Practice "Hard-Easy" in your routines. That is run-lift-bike-etc. hard or long on day one and run-lift-bike-etc. easy or short (or do something complimentary, like walk or bike if you are a runner) on day two. Older bodies, and bodies not accustomed to strenuous physical activity, do better on a 48-hour cycle. For that matter even well conditioned bodies do better on a hard-easy cycle, even if they can work hard day after day. It takes that long to recover energy and overcome micro-trauma to the muscles.

— Be aware of the concepts of Specificity and Cross-Training. Specificity says that the closer (more specifically) your training approximates your chosen event, the better the training effect and carryover into performance in that event. The latter says that cross training in complimentary or related, but different activities builds up complimentary, secondary muscles, reflexes, circulation, nervous pathways, etc. for a more well-rounded physique and performance. It also fights mental staleness and helps to prevent or recover from injuries. Some people cross-train on their easy day. Others, like triathletes, cross-train all the time, seeking diversity rather than specialization. Both concepts have great value!

— Also be aware of strength, aerobic, and flexibility training. All are important in virtually all sports undertakings. See how you might best address them in the pursuit of your preferred activity. If not daily, try to make them at least weekly endeavors.

— Consider participating in organized events in your chosen activity. Runs, rides, tours, outings, floats, meets, tournaments, etc. can provide venues where you will be surrounded by practitioners of your selected activity. Support, information, camaraderie, contacts, and just general "feeling good," can all result from such participation.

— Decide whether or not your experience might be further enhanced by competition. Some people have no problem with setting a routine and following it—in dancing to their own drummer. Many of these people can go it alone. Others need hard feedback, challenge, acknowledgement, goal verification, and "success." Competition can provide a venue for those variables. For some, it is the "icing on the cake."

— Take advantage of team events. Some sports are inherently team events, like basketball. This counsel does not apply to them. But many other events, like running, biking, swimming, walking, and the like are basically solitary undertakings. A number of sports in recent years have relays where several practitioners can either do the same event in a sequential fashion (Hood to Coast run, Portland to Coast walk, Ride Across Oregon), or different events in a back-to-back, complimentary fashion (Pole-Pedal-Paddle, Mountain to the Sea Relay). Your experience as part of a team with its inherent organization, support, camaraderie, cheerleading, and group success can provide you a real sports high!