Running Start

Youve seen them the runners. They jog over the bridge log repetitive laps on the Loop and pound pavement through residential streets. Maybe youre even one of them. Or maybe youd like to be.

Running is not for the faint of heart or mind. It takes physical and mental commitment and it takes time.

Mark Kauffman an experienced runner who placed second of 300 in the Tri-Span 10k Run in downtown Wilmington on July 9 knows that it can take months to get in race condition. But the amount of time depends on the length of the race youre training for the longer the race distance the longer the training period.

“Running can be a rigorous sport ” Kauffman says. “Its not something you can just jump into and be great right away. The key is to be persistent and consistent. Efficient training will include running a set number of days and miles per week.” By way of example Kauffman is planning to run the Battleship North Carolina Half Marathon in November for which he is training now but he says it could take as little as a month to train for a 5k.

Running Right
Proper form can set you on the right track

Often newbies try running but throw in the towel because bad form makes it too difficult.

Running coach Tom Clifford says that with the right form anyone can be a successful runner. It just takes time patience commitment and a focus on form and the right tools. The right form is a combination of shoulder position stance stride and foot strike. Tools include appropriate shoes and a proper diet.

“I take people out on the road put them in correct position and videotape it ” Clifford says. “I show them the right way versus the wrong way and what it looks like.” Then he sets up drills to help his runners get the feel for the right form. “Often people get it right when theyre fresh but lose it over time. You have to really keep focused when youre fatigued.” He adds that its not something beginners can do on their own. Like most other sports having a pro help with form and alignment is crucial. “You need someone to tell you when youre getting sloppy and how to stay in control. Thats key.”

The wrong stride he explains is leaning backward and striking the ground with your heel. “When your heel lands in front of the body it throws off the stride ” Clifford says. This can put undue stress on the lower back and slow the runner down considerably. Instead lean forward about two degrees and try to land on your forefoot. “With feet landing directly beneath the body the way you land when jumping rope ” he says “efficiency will follow.”

It seems tricky at first. But Clifford assures that the faster you run the more the position becomes natural. “When youre running faster you tend to lean forward trying to grab the air in front of you ” he says. “Its tough to sprint on your heels.” Clifford explains that with this stride you find yourself propelling instead of muscling forward. Think elasticity and propulsion.

Shoes and Conditioning

Kauffman a running specialist at a sporting goods store says that running shoes can make all the difference in your success with this sport. “The way you run is particular to your body like a fingerprint ” he says. “You have to find shoes that work with your natural stride to the best effect.” He says there are at least six different types of running shoes designed to complement peoples natural stride including a neutral shoe which is what most people have and enjoy. Other types of shoes are designed for guidance stability and performance. Minimalist shoes are the most popular right now and motion-control shoes have the most support. “A shoe can be heaven-sent or the absolute demise of a runner; it makes all the difference ” Kauffman says.

You might also consider more than one pair. Clifford suggests having two or more pairs and rotating them. For example use a cushy shoe with a lot of heel for distance running and a lightweight minimal shoe for shorter faster runs. Trail shoes are best for running off road.

“If you rotate through different pairs your shoes will last a long time and youll be conditioning your body to get used to feeling all different aspects of running ” Clifford says adding that when it comes to the latest in shoes the barefoot five-finger-style shoes are most useful for walking. “Theyre a great way to build up strength in your feet but I dont run in them.” He says theyre best for doing errands or for use in the weight room. “They put your body in a great position for callisthenic-type exercise or for activities like yard work ” Clifford says.

Eat to Train or Train to Eat?

There are two ways to approach the runners relationship with food eating to train and training to eat. And the running world sees its share of both. The difference between the two is about motivation.

Kauffman explains “Eating to train is about finding healthy foods in order to perform well and be both consistent and efficient in your running. But training to eat is just running (flat out) just so that you can eat the foods you want without getting overweight.” Becoming an efficient runner requires you to be an eat-to-train type and find smart foods that will help your cause. Great suggestions include all types of nuts honey whole grains fruits vegetables fish and lean proteins (especially after a long hard run).