A story - Sarah's version...

So, let me paint the picture…

It’s 2010.  May.  I’m living in newly wedded bliss, working for a nonprofit I love, and teaching violin a couple of times a week.

In general, life is pretty peaceful.

Until, BAM.

Zombie apocalypse.  (And me without a chainsaw.)

Or a chance in hell of survival. 

Until recently, my zombie contingency plan SUCKED.  Because, let’s face it, I would have been a pretty easy treat for some hungry zombie. 

I hadn’t run a mile since, oh, fifth grade 1^st in Fitness.  One trip up the stairs left me winded.  5k walk? Fuggedabout it.

So running away from zombies?  Pretty much out of the question.

Thankfully, when my friend Shruthi has crazy ideas, I usually go along with them.  So, when she said, “Let’s join this running group!” I didn’t really question it.  (Honestly, if this had been any other person in the world I’da been all, “you’re nuts.”)

But, we signed up. Day one went like this…

Run about 6 minutes worth of Shelley Lake.  Walk the rest.  Go home.  Sleep ALL DAY.

Week 5 went like this…

Run 2 miles.  I don’t hate it.  Have fun hanging out with my friends.

Week 10 went like this…

Go downtown.  Run 3.1 miles.  Not feel like dying – like, at all.  Celebrate with brunch. (duh)

Month 9 went like this…

Drive to Jacksonville.  Run 13.1 miles.  Feel like dying, but also feel hella accomplished.  Celebrate with brunch.

Year 2 went like this…

Come back to group.  Be cheery as hell at 6 am to volunteer.  Love these women and this program.

So, in conclusion, if a zombie apocalypse happened today, I’d stand a fighting chance.  (Mind you, they have to be those slow, moany typed zombie, because while I can run long distances, I still can’t really run very fast.) 

Yeah, learning to run is intimidating, and scary.

But hey.  It’s better than being eaten by zombies.

Sarah

Zombierunning.blogspot.com

A Story - The Healing Power of Running

Past participants in the NCRC Women's Beginner Running Program were asked to submit their "story" for the blog.  This is the first story we received.  We hope this will serve as inspiration to women that want to start running.  Enjoy.  

The Healing Power of Running - Roni Salop

There are many ways people work through grief when the unthinkable happens. Some become self-destructive. Some find faith. Some lose their faith. Some turn to families and friends for support, most do a combination of many things. A lucky few discover the healing power of running.

Over three years ago, a close friend was diagnosed with Stage IV colon cancer. Her name was Darcy. She was 44 years old. But this isn't a story about Darcy. Darcy deserves a story greater than I could write. Suffice it to say, she was wonderful, I loved her, she left us too soon and I miss her every day.

This is the story of my discovering the power of running. For people who have been running a long time, this may be old news, but for a newbie like me, it was a journey that brought with it some surprising revelations about running and about myself.

Although Darcy's diagnosis was dire, I could not imagine we'd lose her. As I stumbled through the sadness of her illness, I was forced to look at myself and confront the reality of how precarious one's health is and how short life may be. As she went through the ups and downs of treatment, I committed to making better choices for myself. I had smoked since I was a teenager and had attempted quitting several times. My boyfriend, Skip, whom I live with, also smokes. This had been a source of friction between us. I wanted to quit smoking, he was ambivalent. I knew I couldn't do it unless he did as well. Living with a smoker while trying to quit, well . . . that was impossible, wasn't it? A part of me was never quite sure I wasn't just using that as an excuse to continue smoking.

He finally came around when he saw it as something concrete he could do to help me manage my distress. We made a commitment to to quit smoking on May 1, 2009. May 1st came and went, and on our 3^rd day cigarette-free Darcy took an unexpected turn for the worse. She died on May 5th. Skip asked if I wanted to put off quitting to a less stressful time. My response was, “absolutely not,” (well, close - the two words I actually shrieked would  be inappropriate for print). I haven't had a cigarette since. He started back up a few weeks later, and of course I have concerns for his health, but his smoking doesn't tempt me to pick up a cigarette. Revelation #1 – I am stronger than I realized.

I had been living in Raleigh for a bit over a year at that time. Skip traveled a lot, and I hadn't made many friends. I missed Darcy terribly and had gained some weight after quitting. I was anxious and unhappy. I tend to be a homebody but knew I had to find an activity that would get me out of the house, meeting new people and moving my body in order to find contentment. While looking into various possibilities, I came across information on the Women's Beginner's Running Group through the North Carolina Roadrunners Club. Try as I might (I was never much of a “joiner”), I couldn't find a reason (excuse) not to join. The scheduled runs were at convenient times and places, and it seemed structured but low pressure. I'd never run in my life. It was the best thing I've ever done for myself. The amount of support this group provides has been unmatched by any other running (or other) group I’ve been a part of. Revelation #2 – Running can help manage anxiety and can make you feel amazing on many levels.

I've since run a few races including a half marathon.  I'm not fast, but I'm consistent, and I've met some wonderful people who help keep me going when I'm losing motivation. I've recently joined a gym and am doing yoga and lifting weights. Skip often tells me how proud he is of me at how far I've come. Running has given me common ground for conversations with people where none existed before and has added a new dimension to relationships I already had with people who run or participate regularly in other types of athletics. Without running, there are so many terrific people I would never have met. So many experiences I never would have had (6:00 am runs in the dark in 20-degree weather anyone), and running has played a monumental role in my remaining smoke free. Revelation #3 – Running can be a highly social activity.

I plan on paying it forward by volunteering with the Women's Beginner's group this summer. Though we all come to it for different reasons from different accomplishments and experiences, everyone who volunteers and participates in the program should know to their bones that they are introducing or being introduced to a life enhancing gift brimming with surprising possibilities. Revelation #4 - The running community is full of happy, supportive people of all shapes, sizes, ages and fitness levels. (Must be the endorphins!)

Revelation #5 – I am a runner (It's still hard to believe), and I'm a better person because of it.

I  think Darcy would approve.

So you wanna start running (maybe)...or are curious

So you wanna start running....And you aren't really sure how to start...  Here's my take on it.


Running is a pretty low-maintenance sport. You don't need a lot of fancy gear and equipment. But if you're planning to start running, here are some things to do and items that will make your runs more comfortable and safe.  

A few things to do and understand:

Physical - First, you need to head to the doctor for a physical.  You need to do this to make sure that running is something you are able to do.  Most people are fit enough to begin a run/walk program, but checking with the doctor is just a good idea!


Find Some Friends! - The NCRC Women's Beginner Running Program is just the ticket!  There are tons of plans for beginner runners on the Internet, but what could be better than sweating it out with friends!


Know That It Is OK To Walk - It is OK to walk!  In the beginning you are most definitely going to walk more than you run, and that is OK.  You will do more damage by thinking that you can just sprint through a mile with no trouble.  Using a run/walk method is perfectly acceptable and encouraged.  You will get to the point you can run longer intervals - I promise.


Know That You Will Be Slow - It is OK that you are slow too!  Do not worry about your speed.  Do not worry about the speed of others in your group or another group.  


Proper Hydration/Water -  It is important that you drink lots of water throughout the day before you run.  If you're running more than 30 minutes, it's important that consume water to stay hydrated. A general rule of thumb for fluid consumption during your runs is to drink 4 to 6 ounces of fluid every 20 minutes during your runs. If you don't have access to water on your running routes, you'll have to carry your own fluids with you.




A few things to purchase before your first run:

Running Shoes - Wearing old shoes or shoes that aren't right for your foot cause ~80% of all running-related injuries.  Go to a running specialty store (Capital RunWalk, Fleet Feet Sports, Omega Sports, Inside Out Sports) where staff can evaluate your foot type and run/walk style.  They will make recommendations for the type of shoe that is best for your foot.  NO, do NOT just go to the closest place that sells sneakers, tennis shoes, etc.  It might sound overwhelming, but it isn't for the pros.  Getting fit properly for shoes will save you a whole lot of trouble (and pain!) later on. Shoes are good for ~400-500 miles, depending on your gait, daily mileage, and other factors.  It is a good idea to only wear these shoes for running.  


Proper Fitting (Technical Fabric) Running Clothes - Whether you are running in hot or cold weather, wearing clothes made of a technical fabric will help you stay dry and comfortable.  A synthetic fabric (not cotton!) will wick away sweat from your body (Popular names for wicking materials:  DryFit, Thinsulate, Thermax, CoolMax, polypropolene).  Avoiding cotton is important because once cotton fabrics get wet, they'll stay wet.  Many times you can find good deals on technical fabric tops and bottoms at TJ Maxx, Ross, Target, etc.  You also need to be sure that you are wearing a proper fitting bra for running.  Just like with shoes, don't just hop around the corner to your local big box store and buy a bra off the rack.  Visit a specialty running store (Capital RunWalk, Fleet Feet Sports, Omega Sports, Inside Out Sports) where staff can measure you and find the right type of bra for your body.


Running Socks - When choosing a sock for running, the most important factor to consider is the material. Like your running clothes, you want to stay away from 100% cotton. If you wear cotton socks, when your feet sweat or you step in a puddle, the moisture won't get wicked away. Wearing cotton socks in the winter will make your feet feel cold and clammy. And they'll cause blisters in the summer.  The best running socks are ones that are made from synthetic materials such as polyester, acrylic, and CoolMax because they'll wick away moisture. For winter running, wool blends such as SmartWool also are a good choice. 

Get a Watch -  It doesn't need to be fancy.  You can get a perfectly nice and functional watch, with intervals, at Target for around $30.   A simple watch with a stop and start button can be helpful to runners so they can time their runs and use it to measure run/walk intervals. While some fancier running watches can track your heart rate and pace, beginner runners don't need anything that fancy. 

Most Important - HAVE FUN!!!!

This post has a lot of information on what you need to do (or not do) and what you need to purchase.  Don't let that overwhelm you!  The most important thing is for you to HAVE FUN!!!!  Running is a great way to relieve stress and clear your mind.  Running should be cathartic.  If at any point you find that running isn't as fun as it used to be, take time to forget about speed, distance, intervals and just run for fun!

Still have questions???  Email ncrcwomensprogram@gmail.com and someone from the NC Roadrunners Club Women's Beginner Running Program will be glad to help you!  Most of the women that volunteer for the program were participants in the program in years past.  We know what you are going through and want to help!  Don't worry about your question being silly or dumb - no question is!    

How did it all begin?

Did you know that in 1998 women made up only 39% of the finishers in timed road races and in 2006, it had grown to 52%?  (From:  2007 State of the Sport) Did you also know that in 1998 there were no beginner running classes in the Raleigh area except for the NCRC Women's Beginner Running Group? 


A local athletic club got things going with a beginners running class and asked NCRC members to lead the group.  It was at this time that the NCRC started their involvement with a running program for women only.  The athletic club discontinued the program but a few volunteers from NCRC continued to organize and lead this very popular women's only beginner running program.   This was the original "beginners running program" for this area and the only one for some time.  


For the first several years of the program, the class met twice a week and had fewer than 15 participants.  However, with the help of the Internet, word quickly began to spread about the program and more and more women began to join.  In one season alone there were 120 women signed up!  


A women's running boom had begun throughout the country.  Soon, it was decided we would have to limit the number of participants in order to keep with the program's motto that "no one runs alone".  The program increased the weekly runs to four a week (Monday morning, Tuesday/Thursday evening, and Saturday morning) and we branched out to running in other areas around the city in addition to our old favorite Shelley Lake.  


The target race for the program has always been the NCRC Women's Distance Festival 5k Race, which was started by NCRC in 1994.  Today many beginner running programs can be found in the Raleigh area offered by the local running stores, the Galloway Group, personal trainers/coaches, but the NCRC program is the only women's only running program that we are aware of in this area.   


The North Carolina Roadrunners Club Beginner Women's Running Program continues to be very popular.  The dynamic of having a women's only group seem to be liked and appreciated by the women that have participated in the program.  We have a loyal group of volunteer/mentors that run with the participants.  It doesn't matter how slow you are, you will always have someone to offer encouragement and support. 

Registration for this summer is OPEN!
Our first run will be on Saturday, July 21st! 

Our introductory meetings will be on Wednesday, July 18 and Thursday, July 19 at Capital RunWalk (Cameron Village; 430 Woodburn Road, Raleigh). You only need to attend one session and we will not run during this meeting.  This session is meant to serve as an introduction to the program. We will have a speaker who will talk about proper fit for running shoes and proper attire for running. (NOTE:  These meetings are for registered participants only.  We will not have onsite registration at the meeting.)  


(Many thanks to Georgia Hagen for providing us with the history of the program!)

10 Reasons to Start Running

As the NCRC Women's Beginner Running Program is being planned for this summer, here are some awesome reasons to start running. (From About.com) 

1. Running improves your health - One of the biggest benefits of running is that it's good for your health. Running is an excellent way to strengthen the heart and ensure the efficient flow of blood and oxygen throughout the body, which helps decrease your risk of a heart attack. Exercise, combined with maintaining a healthy weight, is one of the best ways to naturally reduce your blood pressure if it's above normal. If you have high cholesterol, running can also help keep it in check. Running also improves your immune system, so your body functions are more effective and efficient at fighting off germs. Running and other weight-bearing exercises increase bone density, which can fend off osteoporosis.
2. You can lose weight - Many people start running to lose some extra pounds. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and lose weight. If you're already at a healthy weight, running can help you maintain it. Just make sure you don't think running gives you a license to eat anything you want. The basic rule of weight loss — that you must burn (through life functions and exercise) more calories than you take in — still applies to runners.
3. You can run for a cause - Running can also be used as a way to contribute to society as a whole. Many races benefit charities, and some charities offer race training in exchange for fund-raising. Running for something that's bigger than you is a great way to stay motivated to keep training and can make your races even more meaningful and fulfilling.
4. You can meet new people through running - Some runners enjoy the quiet and solitude of running on their own, but others see running time as social opportunities. Finding a running buddy or running with a group is a great way to develop a sense of community. You can set goals and accomplish them together. In addition, having a regular running buddy or running group is a great way to stay motivated to run.
5. You can experience something new and different - Running is a great way to expand your horizons and break away from the daily grind. The sport gives people the opportunity to explore areas of their own community or new locations, experience new physical sensations and run places they may not normally see.
6. You can train for a specific goal - Some people hate to exercise just for the sake of exercising, but with running, though, you can train for races, from 5Ks to marathons and beyond. Training for a race gives you a specific goal to work toward, which can definitely help improve your motivation to run.
7. Running improves your energy levels - When you're feeling sluggish or tired, running is a great way to boost your energy. Runners who run in the morning report that they have improved energy levels during the day. Combining running with a healthful diet will help improve your energy levels even more.
8. Running will help you feel good about yourself - Regular runners report an increase in their confidence and self-esteem, and the self-esteem benefits of running are increased if you set a specific goal, such as running a 5K or even a marathon, and accomplish it.
9. Running is versatile and inexpensive - Running requires very little equipment, and it can be done almost anywhere. All you need is a good pair of running shoes, and you can head out your door to go for a run. From city sidewalks to wooded trails, there are plenty of places for runners to explore — at no cost. If you travel a lot, it's easy to pack your running shoes and run while you're on the road.
10. Running can help with stress relief - Running — as with many forms of exercise — is a great cure for stress, emotional strain and even mild depression. Research has shown that healthy adults who exercise regularly are generally happier than those who don't.