Today's write-up in the Findlay Courier!

Resolving to run
By SARA ARTHURS

Staff Writer

New Year's resolutions often involve a commitment to weight loss or physical fitness. For many, running is an attractive way to achieve those goals as it doesn't require membership to a fitness center or expensive equipment. Experienced runners have some tips for novices: take it slow, and don't skimp on good shoes.

"Start simple," said Brian Robertson, past president of the Findlay Striders Running Club.

Current club president Dave Essinger said it's important to follow a training plan and to take it slowly. For many people "it can be tempting," once you're an experienced enough runner that you're a bit faster, to try to run more and longer. But he said a good rule of thumb to follow is not to increase your mileage by more than 10 percent a week.

Introducing running into your routine, like starting anything new, is best done gradually, Robertson said. He suggests running 20 minutes at a time, three times a week. Beginners may wish to start with a combination of walking and jogging, he said.

"Some people get intimidated," he said.

Beginners sometimes get frustrated that they can't progress more quickly to longer distances or faster speeds, but it just takes time.

People's attitudes toward running change the more they do it. He's seen people show up to a Striders run and, at the end of it, say it made them miserable and they'll never do it again.

"Six months later to a year later, they've ran their first marathon or they've qualified for (the) Boston (Marathon)," he said.

Robertson said it's normal to feel discomfort while running or jogging.

"It hurts," he said. "It's a little uncomfortable."

But, he said, this discomfort is easier to handle than the serious health problems that come with not exercising. Runners can get joint problems or injuries, but these are "much simpler to treat" than high blood pressure, diabetes or heart disease, Robertson said.

Robertson said it's also important to pay attention to warming up and cooling down.

"You want to do a little bit of stretching but not heavy stretching before a run because your muscles are not warmed up," he said.

He recommends starting the run with a "warm-up period" of jogging slowly or walking, before going faster. If you're running a long distance, you might want to run the first mile at a slower pace, he said.

"Stretching is really most important after the run," he said. "A good stretch is part of your cool down."

Robertson said the running club allows people with varying levels of running experience to get to know each other. A beginner, for example, might seek advice on running shoes from someone who has been running for more time, he said.

"Shoes are critical," Robertson said. "There's just no doubt about it."

Essinger said it may be expensive to get good running shoes, but it is necessary.

"You're going to get 300 to 500 miles out of those shoes," he said, so it's worth it to invest in a good pair.

"There are a lot of great places to run in the Findlay area," Essinger said.

He said that in the winter, many people prefer to run on treadmills. But there are other options to snowy, icy roads, Essinger said.

"This is a good time of year to do trail running. ... A lot of us run at Van Buren State Park on Tuesday and Thursday afternoons," he said.

Monica Copeland, who is new to the Striders club, said she is part of a group of women who run on treadmills together in the winter. She said Striders is "so inclusive," with members of all different experience levels.

Striders club members meet regularly to run together. The club lists its running schedule on its Web site, www.findlaystriders.com.

To join the club's e-mail list, send an e-mail to runclub@findlaystriders.com. Annual membership fees are $15 per individual or $20 per family.