Personal Trainer

You’ve decided to drive the scenic route on the way home around the Hollywood Hills.  The weather has cooled down and you can’t help but notice them running easily by you as you sit out your turn at the traffic light.  They are those individuals who seem to be natural runners and look like they are working off their daily stress with every stride they take.  Envious and wanting to try it, you stop, remembering those shin splints and blisters you ended up with during your last attempt at running.  It is easy to get discouraged with a failed first attempt at running.  With a good start, the right program, and the right running shoes, one of the simplest, time-efficient, and most effective workouts around can be just a running path away!

The first step to getting started

A lot of people believe that running is too stressful on the body, especially the knees. If you train correctly and at the right pace for your fitness level, running is a perfectly safe exercise.  Of course, there are some groups of individuals who should not run, such as those who have orthopedic or heart problems, and those who are considered to be obese.  Check with your doctor to see if running is safe for you.  Once you are cleared to run, be sure to wear loose, comfortable clothing and purchase good fitting running shoes.  The correct shoes can help prevent shin splints, blisters, and sore muscles.  Go to a store that specializes in running and get expert advice on the correct shoe for your needs.  Keep the following in mind though.  Get fitted at the end of the day when your foot size is at its maximum.  Allow a half-inch between the end of your longest toe and the end of the shoe.  The shoe should be as wide as possible across the forefoot without allowing slippage in the heel.  There is a common misconception that athletic shoes need to be broken-in.  With the advances in technology and materials, this is no longer true.  One of the things I stress most with my clients is that workout shoes lose their cushioning after three to six months of regular use.  It is important to replace them at this point because if they are no longer absorbing the pounding, you are more likely to sustain injuries of the knees and ankles.

Stepping into the basics
Start your running program but avoid doing too much too soon. A great way to start is running three days per week, on non-consecutive days, for 20 minutes, at an intensity of 50-85 percent of maximum heart rate, but adjust time and intensity according to your fitness level.  Consult a fitness professional to set up a running program to fit your goals, current fitness level, and scheduling requirements.  According to the American Council on Exercise, here are four important points to keep in mind:

Ø     Take time to warm up before, and cool down after, a run

Ø     Never increase mileage more than 10 percent per week

Ø     If anything hurts, take time off until it feels better

Ø     Follow a strength-training program on alternate days to help reduce upper-body fatigue

Running the Hollywood Reservoir

As a runner in Los Angeles, the options for places to run are numerous.  This month I chose to focus on the Hollywood Hills.  The Hollywood Reservoir has a flat running area that suits beginners as well as advanced runners.  I caught up with local runner, and Hollywood Hills resident, Mari Abdulian to find what she enjoyed about running in that area.  Mari stated that “I enjoy running in the Hollywood Hills because I have the choice of running a flat path around the reservoir or, if I want to challenge myself more, I just have to go up the street to run the hills.  I run to improve my cardiovascular fitness level, lessen my stress, and enjoying the surroundings make it that much better of an experience”.  If you are interested in running in this area, check out www.hollywoodknolls.org.  This website includes a section for runners to find out about running paths, distances, where to park, how to get there, and other pertinent information.