Issue link: http://www.wacmagazine.com/i/697572
20 | Washington Athletic Club Magazine | JULY / AUGUST 2016 Getting Fit W elcome to running season. Time to strap on your sneakers and hit the pavement, or whatever your favorite running surface might be. Nothing to it, right? Not so fast! Although running is a great way to shed your winter insulation, actually carrying out a consistent running schedule comes with a catalog of challenges. For many, past injuries, work schedules, and—heaven forbid—lack of consistent motivation top the list. Here's how you can beat back the excuses and keep moving. Join a group One of the best ways to stay motivated is to find a running partner or join a running group. When your early ambition reaches for the snooze button, accountability calls. Joining a group of walkers, joggers or runners can help push you through those dips. Sign up for an event Most races cost money, and that's a good thing. When you financially commit to a goal, you're more likely to stick with your training. Signing up for an event will also help you plan a training schedule. Generally speaking, you'll want to start easy and ramp up as the race approaches. Training schedules can be customized based on your desired race length and performance. Strike and stretch Many beginning runners don't consider their foot strike. Good strike mechanics lead to proper muscle usage while poor strike can cause instability and possible injury in your foot-ankle-knee-hip complex. I often recommend landing with the front one-third of your foot. For some people, a mid-foot strike works better. What most coaches agree on is that you should try to avoid heel strike. It's also important to develop a good stretching routine, including stretches that target your quadriceps, gluteal muscles, and hamstrings (see photos). The biggest key to running success, however, hasn't changed since the advent of the sport—take the first step. Getting Fit By Will Hicks, WAC Personal Trainer Runners' needs Stay motivated and healthy in training and races WAC Personal Trainer Will Hicks offers a complimentary runner's checkup. This 30-minute analysis looks at form and helps optimize stride. Book yours by calling Coed Fitness at 206.464.3098. We're starting a WAC running club. Our first runs will take place at noon on Wednesdays and depart from Coed Fitness on the 4th Floor. Interested members should contact wacrunners@wac.net. Interested in a Running Club? E M I LY R A S I N S K I ( 4 ) A simple stair stretch works your hamstrings, glutes and calves. Lifting your heels while pushing against a wall delivers an easy calf stretch. Build foot strength by alternating leg lifts while using a wall and keeping your rear heel elevated.