Three Keys to Starting a Successful Running Program

By Ed Shephard

If you want to begin running and keep running, then you need to get off to a good start.  If you get off to a good start, it’s more likely that your experience will be enjoyable and injury free, rather than frustrating and injury filled.  If you have a good first month, you’ll find that you are motivated to continue running.  Three keys to starting and sustaining a running program are:  being patient, getting adequate rest & recovery, and practicing moderation.

Patience is one of the most important attributes any runner, novice or veteran, can possess.  You need to remember that you didn’t get out of shape in one day and you won’t get back in shape in one day.   Even after you have been running for a while, you’ll need to remind yourself that improvement will come from maintaining a consistent level of running. Getting caught in cycles of overtraining, injury, and time off is no way to either improve or enjoy running. 

To maintain a consistent level of running that will keep you injury free and and experiencing steady improvement, you’ll need to allow your body to get adequate rest and recovery between runs.  Improvement comes from repeated cycles of training and recovery, not just the training.  Think of training as pushing down on a diving board and rest & recovery letting the board spring up.  Too much training, without rest, is like continually push the diving board down without ever letting it spring back up.  Eventually, the board breaks(you get hurt). The biggest mistake runners make is trying to do too much too soon, or making big increases in mileage that their bodies aren’t ready to handle. You need to remember that your body’s cardiovascular system will adapt to training more rapidly than your muscles, ligaments, tendons, and bones.

This difference in how quickly different parts of your body adapt to running can lead to issues with your legs.  Your recent increases in training might not be tiring you out and you might not even notice anything with your legs until things like shin splints, tendonitis, or stress fractures suddenly appear. In the long run (no pun intended) you will be healthier and more likely to still be running, if you error on the side of doing too little rather than too much running.  This is particularly true when you are beginning to run, or are returning to running after a long break.  It is much wiser to do one less mile, go a little slower, or take a day off than risk getting hurt.  The cost of losing an extended period of time to injury will be much greater than the benefit from squeezing in some running that you should have skipped. 

Every runner is unique and every runner must exercise good judgement in answering three questions about their training: how far, how fast, and how often.  The answers to these questions depend upon your current level of fitness and how your body responds to training.  The toughest part of starting and maintaining a running program is making it through the first month. By being patient, getting adequate rest & recovery, and training at a moderate, but consistent level will make it much more likely that you’ll have a good experience with running and be on your way to becoming a lifelong runner.

Ed Shepherd finishing the DC Marathon

About Ed Shephard:

Ed "Shep" Shephard is an accomplished runner and Cross Country/Track Coach. Shep was inducted into Westminster's Athletic Hall of Fame for his accomplishments in Cross Country and Track including setting records in the 1500, 5000 and 10,000-meter runs. 

Shep has a passion for running, and has coached many runners to successful running careers in high school and beyond. He has coached multiple cross country runners and track athletes, from sprinters to jumpers, to the top 10 at States. 

Shep has successfully competed in races of all distances and is a fountain of knowledge in all things running related. He was the first coach Jesse Bender ever ran for, and they continue to run together. He is the person the Benders turn to for running advice. 

Running is a Building Process, NOT an APP

Running is a Building Process, NOT an APP

By Jesse Bender

Running is a building process. You do not simply add a running APP to your device and think you can clock a 15 min 5k (with or without your car). You find where your beginning base is and you build upon it….by RUNNING.  Every single person has different running capabilities. You find your base and you strengthen that level of endurance bit by bit to reach YOUR goals. Once you accept that you must build yourself towards your running goals, then you’re mentally ready to handle the challenges that you’ll face as a runner.

 How do I find my base? You find your base by running (preferably with someone else during the beginning stages for safety-sake) a shorter distance; say 1-2 miles (4-8 laps on a 400 meter track) or go for about 10-20 min on a treadmill. 

When you run, make sure the pace is easy enough on you that you could carry a conversation. Pay attention to how you feel every step of the way! If you feel overwhelmed and need to walk…guess what you future running badd-arse, WALK! DON’T LET YOUR PRIDE DECIDE!!!!  Switch between walking & running to accomplish the distance. You can try the 50/50 technique to build-up  Do NOT try to compete with someone else! This is all about YOU!  Finish the distance, and if you have a heart-rate monitor by golly-gee use it use it use it use it!! When you see how you feel at the end of the run, you can now establish your base.

Your next few weeks will be focused on building that endurance to handle the mileage. “Ok, what the heck does that mean?” It means, do NOT focus on running sprints just yet.  During your beginning phases to BUILD, work on building your endurance to be able to RUN as much of a goal distance. For instance,  if you are going to be running a 5k in 2 months but, you’ve never ran more than an aisles-length  at Wal-Mart to grab the last box of Cracked-Pepper Triscuits, then use that first month to build your running-endurance to be able to run for 3.1 miles. Again, if you NEEDED to walk at any point during the race, JUST walk! Running is a building process, so aim to complete a 5k without walking for your Next race! Back to the point, each week (using that first day 1-2miles or time on a treadmill as your basis) incorporate some days to run for shorter distance and some to run longer until you’ve reached running for a full 5k.

Running is a constant building process. Whether this is your first running plan or if you are getting back into the sport from a 10 year hiatus, it doesn’t matter. The rules remain the same for EVERYone! Find you base, build up that base, and keep challenging yourself to go further & faster. Please, feel free to message us about any running questions/comments/concerns/ideas! We LOVE to meet new people and help them reach fitness goals! See you at Benderfitness.com, and on Facebook at Team Bender and Melissa Bender Fitness !!! 

Running Made Me Cry....How I became a Runner

When I first started running it really did make me cry. And whine. And complain. And shoot threatening looks at Jesse when he made me run up long hills. And tell him he was evil. 

When I first started running I thought it was going to be easy. I had run casually in high school. I had been the captain/member of a dance team for five years. I was "fit." When I started running again I was working as a Flight Attendant. I had stopped dancing about 8 months earlier because my schedule was impossible to maintain with performances. 

So when I stepped out the door, and decided to do a three mile run I expected to do that without any problems. Oh boy, was I in for a shocker! I made it approximately 4 blocks before I took a walking break. I ran/walked for 2 miles, and I was absolutely irate that I couldn't complete the run the way I expected to. 

My husband, Jesse, is a runner. He can run an 8K in the same time I can run a 5K. He set all of the running records at the university where we got our undergrad degrees, and they have a giant picture of him hanging up in the lobby (see picture below). He get's embarrassed when I tell people that, but I'm proud of him. He is in our University's Athletic Hall of Fame for his running accomplishments. 

To be honest, pure stubbornness got me through the initial start of running. I set lots of mini goals along the way. My first goal was to get 1 block further before I had to walk, with my "long term" goal being able to go one mile without walking. I kept using the same running route so I could clearly see my progress. Every time I got an extra block without walking I felt successful. It didn't take long until I was able to make it one mile without stopping. 

My second goal was to be able to run for 20 minutes without walking. Once I accomplished that I built up to running 30 minutes without stopping. These mini goals made me feel like a successful runner. I didn't need to compare myself to anyone else. I just had to focus on improving my own performance. 

Now I have run three 5K races, won one trophy and placed in the top four female finishers overall at a race. I went out yesterday and ran 7 miles, and felt like I could do 7 more without a problem. Did I become a runner over night? No. It took a lot of hard work and building. Running started as something I dreaded, and only did because I was unwilling to accept that I "couldn't" do it. Somewhere in the process it became something that I enjoy. It relieves stress, and I want to get better at it. Up to this point I have not done any speed work, because I enjoy running at a comfortable pace, for a long period of time. Running fast hasn't really been my thing. I want to improve my 5K time, so that is going to change. 

This was my running schedule last week:

Saturday 7/14: 5K Race 23 minutes and 55 seconds.

Sunday 7/15: Treadmill 5K 23 minutes and 29 seconds. Followed by a running/walking cool down for another 1.7 miles. 

Monday: 3.5 Mile easy run at a light pace for 34 minutes. 

Tuesday: Threshold run. 3.5 Miles alternating 5 minutes at light pace, with 5 minutes at moderate pace for 30 Minutes and 49 seconds. 

Wednesday: 3.2 Mile easy run at a light pace, 30 minutes. 

Thursday: Off. 

Friday: 6 Mile Run at an easy pace for 55 minutes. 

Saturday: Off.

Sunday: 7 Mile Run at an easy pace for 62 minutes, and 6 seconds. 

I am building my mileage, and will be adding some speed work in the hopes of improving my 5K time. Jesse says that at my current level of fitness I should be able to do 21 minute 5Ks. Thus far I have been completely content to find a comfortable pace and stick to it. If it doesn't challenge you, it doesn't change you, so it's time for a change and a new challenge. 

If you have any tried and true techniques for improving your 5K time feel free to share them! 

Melissa