Lace’em Up! Fall Running Tips For Every Level
By now there has been just enough fresh morning air that we can feel the fall weather coming. The cooler temperature outside makes running a lot more comfortable. And for those of you who have been thinking about your first 5K, this is an fantastic time to get started.
On the other end of the spectrum, those training for the New York City Marathon on Sunday, November 1 are in high gear. The cooler temps help to make those 20-miler training runs a bit more manageable.
Anna Lewandowski is the manager of Park Slope’s JackRabbit Sports (151 7th Avenue, between Garfield Place and Carroll Street). She took some time out of her schedule to share her expertise with us to discuss training plans, getting over burn out, running gear, and her favorite routes in the neighborhood.
PSS: The fall is a beautiful time to run, and often a great opportunity for people to start a running plan if they haven’t done so before. What are some tips for getting started?
Anna Lewandowski: Start slow and be consistent! Don’t underestimate the role of a brisk walk; most beginner run programs start off with walk-run intervals. Have a goal and focus on the strides you’re taking towards it! In terms of gear, get fit for the right running shoe for you, taking into account your biomechanics, goals, and fitness history. Find a friend or join a class for support, and most importantly, have fun!
What would you say to someone if they are a non-runner and want to run a race for the first time? How long do you think it takes to get ready for a 5K?
Do it! JackRabbit offers a fantastic 10-week Beginner 1 class that targets a 5K. A lot of people think they need to run every day, but you can get out there 3 times a week and prep for a 5K. You just want to follow a program and listen to your body as you get started. You’ll have some days where you’re tired or feel little spots of soreness but if you stick with it you’ll be hitting the mile markers faster than you think!
Sometimes, consistent runners get a little burnt out. What do you suggest to them to get their running moxie up after a long, hot summer of training?
Switch it up! Become a tourist and pick a destination for your runs! If you’re able to do longer distances, including bridges, parks, and cityscapes can really re-energize you. Explore new neighborhoods, run at a different time of day, or use public transit to start or end your run somewhere a little farther away than you normally do. If you normally run one direction in the park or on a trail, reverse it! It’s amazing what a little change can do for your mindset!
With the marathon coming in November, marathoners are pushing training into high gear. Can you provide some advice to get them to the starting line healthy and prepared?
Put the miles in and trust your training. Race with all the same routines you’ve been using for your training runs. The old advice of ‘nothing new on race day’ is no joke! You’ll experience aches, pains, and stiffness, but your foam roller will become your best friend. Have a nutrition and hydration plan ready to go for your race. Don’t forget that regular meals will fuel you; running nutrition is used to replace what you’re burning during exercise.
There are so many high-tech gadgets out there, and it can get a bit overwhelming to decide what would be most beneficial for a training program. Where can a new runner start?
Running watches can be a huge training benefit. Decide what features you really need for your running. Do you want pace and mileage? Heart rate (through the wrist or via strap)? Other activity tracking capabilities? Figure out your budget and we can give you the options available. Not everyone needs a fancy GPS watch, and for many beginner runners a simple Timex watch works great!
What are your favorite routes in the Park Slope neighborhood?
Prospect Park is fabulous, and if you use the transverses and trails you have hours of happy running. 3rd Avenue is great for off-peak hours hill repeats with stellar views of Park Slope homes. Many runners also love the loop around Green-wood Cemetery, but you need to watch footing on parts of that route!
If a runner wants to get involved in group training in the neighborhood, what do you suggest?
JackRabbit Brooklyn offers a free Wednesday night run at 7pm, covering 3-5 miles in and around the park. If you need more structure, we offer a range of coached training programs, listed on our website.
Additionally there are many clubs that meet in the park such as Prospect Park Track Club and the Dashing Whippets.
Races — both short and long — are plentiful in the Fall season. Prospect Park is full of runners at this time of year. You can check out this race calendar to get you started. Prices are reasonable, and you have an opportunity to run for some great causes.
Now lace ’em up!