Start the new year by turning a new leaf

Although it is exactly one week until it is December 25th, you have but only two weeks before it is exactly January 1st. The start of a New Year. And you know you want to start it right. Your resolution is to lose weight, get fit, and be active, and in interpreting that, you want to start running. Am I wrong? Yep, didn't think so. Many people take that plunge, and it is a healthy decision for sure. First and foremost, get a physical, especially if you are a former smoker, overweight, or have any history of heart disease in your family. You have two weeks to get that done. The next important step is that of purchasing running shoes. These will cost around $80.00 (don't have anyone tell you that you need top of the line shoes). Don't be too cheap on the shoes, though, as injury treatment will cost far more than $80.00. You have two weeks to get that done. You can pretty much run in any clothing, too. But it doesn't hurt to buy some cool new clothes to go with your cool new resolution. You may even go so far as to purchase a membership at a gym, or a treadmill for your home. You have two weeks to do just that. It is Monday, January 1st, the setting is right for your first run. You are nervous, excited, and hoping no one will witness your first attempt. You are concerned about your form and breathing, which is to be expected. Your breathing will take time to adjust as running takes a lot of oxygen. Running out of breath is normal at first, so don't think you are doing something wrong. Just relax. Your body will eventually figure out a pattern of breathing that will match your running. When you first start running, pace is not important. The key is continuous movement. As for your form, that will be determined by your biomechanics and how your feet hit the ground. I do not take light steps, and thus run according to my body's step. However, do try to run with your back straight, head up, and arms and shoulders relaxed. Here is a good program designed by Runner's World to get you going. If you're starting from a low fitness level, it is recommended that you begin with two to three weeks of walking for 20 to 30 minutes at a time before attempting Week 1. Oh, look, that is about the amount of time you have, too! The following workout is designed to be done 3-4 times per week. The numbers that follow mean this: Which week, amount of time spent running, amount of time spent walking, how many times you repeat the run/walk sequence, and the total time it takes for the workout. WEEK 1: 1 min, 2 min, 7x, 21 min. WEEK 2: 1 min, 1 min, 10x, 20 min. WEEK 3: 2 min, 1 min, 7x, 21 min. WEEK 4: 3 min, 1 min, 5x, 20 min. WEEK 5: 4 min, 1 min, 4x, 20 min. WEEK 6: 6 min, 1 min , 3x, 21 min. WEEK 7: 9 min, 1 min, 2x, 20 min. WEEK 8: 12 min, 1 min. Then run 7 min, 20 min. WEEK 9: 15 min,1 min. Then run 4 min, 20 min. WEEK 10: 20 min, Leap for joy, 20 min. Note: Always warm up for your workout with a few minutes of walking and/or slow jogging, and cool down afterward with the same. If you cannot reach 20 minutes of continuous running, try to run 8 or 9 minutes, walk 1 or 2 minutes, and repeat. When you succeed at reaching the 20-minute goal-and you will-gradually increase your distance to whatever level you choose. Weather you are a new runner, or a seasoned one, starting of the New Year with running is a great beginning. The next weeks' columns will cover a list 2007 races; those of area races and favorite races runners and walkers have enjoyed in the past. Make sure to mark the dates on your calendar. Race directors, now is the time to confirm your race dates. I would also like to feature some of your New Year's resolutions as it pertains to running and walking. Please contact me so we can have a variety of resolutions to share. You have one week for that! RACE EVENTS Sunday, December 31st. Get Lit Fun Run 2 Miles. 11:50 p.m. East Peoria. 309-698-6300. Sunday, December 31st. Hardcore "Run Your Ice Off" 5K. 1 p.m. Kewanee 309-852-2175.