in
this section
race
calendar
august 2005
september 2005
kids
calendar
aug
- nov 2005
faq & tips
overview |
|
How Do I
Join?
It's not difficult to
become a member of Achilles. Most major U.S. cities have a chapter. To
find the chapter nearest you, please refer to our domestic and international chapter lists.
Alternatively, you can call +1 212 354 0300.
Getting
Started in Running
The most important item
is a good pair of running shoes. You don't need special running clothes to
get started, you can always get that later. Wear something loose and
comfortable, suitable to the weather, for your first workout. Make
sure you can move comfortably and be ready to exercise.
Don't be concerned about being out of shape. People
who have never exercised before tend to improve faster than those in
better shape. Besides, the point is to have fun exercising. Speed is not
important. Some Achilles athletes move slowly, others are very fast. We
welcome all speeds and all abilities.
How Often Do
You Run?
Our local clubs meet at
least once a week, many get together once in the evening during the work
week and again on the weekend. Achilles clubs provide a warm
atmosphere with friendly people to help you get started. Many clubs have
coaches or experienced runners who can give assistance and answer
questions.
To develop endurance and a comfortable running
style, you need to work out more than once a week. This often scares
people away because most of us think we don't have the time. But we
are only talking about exercising twenty to sixty minutes, three or four
times a week. That's not a lot. Consider how much time the average
American spends in front of the television ...around 5 hours a day.
It is not important to run fast, or far, or even long, but
just to run regularly. (By "run" we mean run, walk, wheel, hop, or swing
through crutches). By attending the weekly club workouts you'll tune into
the routine of regular running and probably meet other runners interested
in getting together for additional runs. Scheduling talk-exercise workouts
with others is one way to be sure of making time for running. But however
you do it, and whoever you do it with, remember, just do it. In the end,
you will feel healthier, more fit, and have more energy.
Workouts
The goal of each workout
is to have an aerobic experience; to get your heart rate up so it is
beating fast, but not so fast that it imposes a strain on your
cardiovascular system. The idea of aerobic exercise is to fool the heart
into thinking you are active all the time. Then your metabolism will
operate at a faster rate 24 hours a day; you'll have more energy, sleep
better, eat sensibly, lose weight, and feel more optimistic. This is the
result of increased oxygen usage. The way to do this is by getting the
heart beating faster for a minimum of 20 minutes three times a week.
How fast should your heart rate be during aerobic
exercise? Subtract your age from 220 and take 75% of that. The right
pulse rate for aerobic exercise is that number, plus or minus ten beats or
less. If you have never run before, you may feel uncomfortable not knowing
how long and how fast to run. Our rule of thumb is: do not run so fast
that you can't talk while moving This is called the "talk test." If you
set a faster pace, chances are you won't enjoy the run because it's too
difficult. You will thus be more likely to quit before getting the full
benefits. Remember, slower and longer runs are physically more challenging
and more beneficial than fast short runs. The key is to build
endurance.
Warming
Up
Before workouts or races
a few minutes spent warming up those stiff and cold muscles is
appropriate. At the start of group-workouts someone --a volunteer or
member-- will lead the group through a series of stretching
exercises. The focus is on relaxing the neck, shoulders, arms, and legs.
Adapted to member's abilities, these exercises start with simple
stretching and work up to the point where everyone is feeling warm and
loose --ready to begin their running routine.
Working
Out
A workout lasts 30 to 90
minutes and is performed at whatever level of running or walking is
appropriate to your ability. Beginning runners can start by alternating
running - walking - running (or walking briskly). The goal is to build up
to where you can go non-stop for a full 20 minutes. It doesn't matter how
fast or slow you move at this point. Building endurance is all that
counts.
How far to run will depend on yourself. We emphasize
the time spent running rather than distance. It doesn't matter how far one
goes in twenty minutes, but that you are out there slugging away for that
amount of time. You can worry about speed after becoming a hot-shot
athlete. But until then, take it easy and just put in the time.
Running techniques vary. Each member adapts a style of
running suitable to their own ability. Whether you run on a prosthetic
leg, on crutches, or push yourself along in a wheelchair, there is a mode
of moving down the road or running track that is suitable and comfortable.
How fast and how far will also vary. Wheelchairs can be very fast.
Wheelchair athletes with B upper body development, particularly those
with specially constructed racing wheelchairs, can cover ground very
rapidly, faster than a B runner on foot. On the other hand,
some Achilles runners, such as those with cerebral palsy, may not be able
to do more than short distances at first, and need a lot of time. What
matters is getting out, getting some exercise, and having fun.
Taking part in the weekly Achilles Club workouts will get
you started. To get in shape f or running, particularly if you plan to
enter races, augment those club workouts by getting out at least three
times a week.
After Working
Out: Time to relax
After the run many
athletes go through a stretching program. Achilles members often get
together for dinner and conversation. It's an opportunity to
relax.
Subsequent
Workouts
We encourage different
running partners for each subsequent club workout. This gives people a
chance to get to know all the members. It won't be long before you
begin thinking ahead and start to plan for a first race. Entering is the
logical next step for beginning runners. Besides being a fun experience,
it rewards the runner with a sense of personal achievement. In fact, after
a few small races, you'll probably become hooked and want to "go for the
big one" - -the marathon-- which takes a larger commitment of time and
effort. This decision is typically made after reaching an initial comfort
level such as doing easy five mile
workouts.
Your First
Race
Try picking a short race,
such as a 2 mile or 5-K, for your first time. Your running club should
have a list of upcoming races. Planning ahead is essential. Give yourself
time to train, and set realistic goals. While for some this may mean
finishing under a particular time, for people doing their first
race, just making it to the finish line is a sufficient goal.
Once you have selected the event, the local race director
should be contacted, informing him or her about the club and a possibility
that an early start is necessary. Many Achilles athletes start races
early, from half an hour or more, depending on their speed. This
extra time is then added to the "clock finish." Most race directors
support our efforts and don't mind an early start for Achilles runners. If
there are problems about this issue contact our office.
It's natural to be edgy before a race. Some people get
so nervous they sleep poorly the night before, others have to go to the
bathroom two minutes before the starting time. It's also common to wonder
whether you'll even be able to make it across the finish line, even after
several practice runs.
It's best to start off slowly and,
when comfortable, pick up your speed. Or just take it easy. The idea of a
first race is not to set a world record, but to experience the joy of
running and to finish a race. Crossing the finish line will be a
remembered experience.
Avoiding
Injury
A major
responsibility for you is to avoid injury. Here are some tips for safe
running:
- Warm up each time before working out.
- Cool down after each workout.
- If in pain, walk rather than run.
- Worn out shoes can cause foot or knee problems.
- Shoe inserts may be needed to alleviate or knee pain.
- When it's cold, hat and gloves are important. When its hot, drink lots of water. Wear reflective vests or other devices to increase visibility when running after dark.
- Watch out for Cars, bikes and roller bladers; they are not always under control.
- Do not push past the point where running is fun. The "college try" can just lead to trouble.
- Remember --volunteers aren't experts.
- If you are under medical care, please see your physician before beginning to train.
Now that you have become an expert, its time to get dressed, get out and enjoy the
sport.
|
|
