Kurt Salquist

David Teufel

CoreFit OCR Specialist and Personal Trainer

Some of the most common things I hear from people in regards to running range from; how much people hate to run, how they wish they could run better, or don’t know where to start when it comes to running.

There is no secret behind running! Running does not require a specific body type, nor does it require losing weight first or expensive clothing. The only thing that running does require is the proper pair of shoes. The most important part of running is a good pair of shoes that fit your running style. Knowing whether you have neutral, pronation or supination in your feet makes worlds of difference. Finding this out before you start running will make the whole running process a lot better. A great way to find the right pair of running shoes is to go to a running specific store. We have a few here in Spokane that can put you in the right pair of shoes that will help your running performance. Fleet Feet and Runners Soul are stores specifically focused on just running shoes and the staff at both locations are extremely knowledgeable.

Now once you have the right pair of running shoes, the next step is to decide what kind of running you want to do. Do you want to train for a specific running event, a 5K, half or full marathon, maybe a Spartan Race?  Once the decision is made for what you’re training for, the next step is the hardest. Getting out there and running! As it may come easy for some, such as myself, for others this is the hardest part of being physically fit. Well rest assure there are a few ways around hating to run, and building a rapport to want to run more.

Let’s talk about getting in the mind set to run. There are a few ways to really get out there and enjoy running. First, is to find others that want to run with you. There is nothing better than being out early in the morning, or in the afternoon with a couple of your friends enjoying a nice 3 to 10 mile run conversing about the upcoming weekend or plans you’re making in your life. This will make the run seem shorter, will let you focus on something other than your pace, and even might help you run faster if you’re running with some fast friends. Second, is for when you run alone. Running alone can be very difficult if you let yourself get caught up in the negative side of your brain. The goal when running alone is to be right sided the entire time you’re out there pushing yourself, to find a way to be positive and think positive the whole run. Some cool little tricks you can do to stay on the right side of your brain is to build a story line in your head. Knowing the path you’re going to be on, then set yourself out on an adventure. Think of it as you’re the hero of a movie and you have to reach different points on your run to accomplish “Special Task”, or think of anything that will keep you in the creative side of your thought process. 

The last thing you want to do is go into a run thinking it is going to miserable. You have to build a positive mindset going into your run. Just like anything else you do in life, the more you train yourself to be positive about it the easier things become. 

Next is finding a good running program for what you’re training for. It is one thing to go out and run a set amount of miles every day but if you stick to a specific program that varies your runs you can make larger gains and the variations helps keep your mind interested and your body to recover better. While training for long distance running, you’re obviously going to be logging a lot of miles. But those training for shorter distances, a variety of running workouts can help you improve with your running. Try using a good run distance to short walk distance. With a run:walk ratio you can increase the amount you can run nonstop. For example, if you run 1 mile walk a 1/4 mile before you’re next mile for beginners. For those that maybe able to go 3 to 6 miles non stop, you could go shorten the walk time to 40 seconds and start running again. What this does is helps your legs recover for a few moments to be able to work harder during the run, not to mention giving heart rate, breath and mind. These types of variations can be used to help continue to grow either the length of your run or the speed to run a set mile distance.  

Now that you have a plan, the next important step is to train where you are going to run! If you’re running a 5k on the road. Go run miles on the road. If you’re setting out for a spartan race, run miles on the trail. But keep in mind when running long distances, take advantage of running on both. 

Strength training is another key variation to add to your training regime, especially for triathletes or those wanting to compete in a spartan race. When you’re training for a Spartan race you want to also start to consider the obstacles that may be in the race. This is where strength training as well as obstacle training comes in huge. If you can’t lift yourself up to get over a hurdle in a race, it doesn’t matter how fast you can run at that point. A combination of both is key to success here. This also goes for half marathon runners to triathletes. Strength training is vital to helping your body build quality muscle to keep you moving over those longer and more challenging distances. With the variety of obstacles we have at CoreFit, you are able to really push the limits for Spartan and triathlete training. And with our daily classes you have the chance to build great strength to push through the last few miles of any challenging run. 

Lastly, with the day to day stresses, the hardest part can just be finding time to run. But just like anything else in life, when you want to do something bad enough you find time for anything. Make running fun for yourselves. Make it an adventure with a goal to reach. And trust me when I tell you anyone can run. After being over 300lbs at one point in my life, running changed everything for me. It’s about finding the time to make the run enjoyable for yourself. 

If you would like more information about the topics covered here or are interested in developing a specific training program for yourself you can contact the author of this article and our OCR expert at CoreFit, by emailing David at,  

Therese Martinez, MS, RD, CPT

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