Sports: On the Run

Words by DeMarco Williams

It’s time to click your heels together and get ready for a marath on sprint.

If Hailu Negussie’s 2005 Boston Marath on-winning time of 2:11:45 doesn’t amaze you, you’ve probably never run 26.2 miles before. Like most ultra-marath oners, Negussie’s goal for ’06 is to top that time at the Marath on’s 110th running on April 17. And while your ’06 goals of completing a mile in less than 10 minutes, or walking a 10K charity race with out cramping, might seem a bit meager in comparison, they certainly start from the same place. So, in the spirit of the world’s oldest annual marath on in Boston and other great running events you may not be able to lace up for, we offer a few tips for training, dressing the part and mapping out a course for your own mini-marath on.

Get in shape

It was the 18th -century essayist Samuel Johnson who once wrote, “th ose who do not feel pain seldom th ink that it is felt.” th ough the Englishman’s witty words probably applied to the romantic heart, they certainly ring true for the aspiring runner’s cardiovascular and muscular systems as well. Everyone’s body works differently. Run with that knowledge. Because an experienced friend hauls th ree miles every morning doesn’t mean you’re to duplicate the feat. Try to underdo it rather than overdo it. When it’s time to increase distances, do so in 10% weekly intervals. Your body will also thank you for partaking in the pre-race ritual of stretching. the act is essential in prepping the body for what’s to come. A proper cool-down—running in place and more light stretching—prevents cramps and strains later on.

Get in gear

One of the pluses to running is that, relatively speaking, it’s an inexpensive sport. But because shoes, shorts and a shirt are all that’s required, it doesn’t mean you should lazily apply them. Sneakers, of course, are the most vital piece to a safe, fulfilling run. the Nike Air Max 360, New Balance 890 and Asics GT-2110 are all sound choices, but the Adidas a3 Sequence for guys and the gals’ Supernova Trail are the gold medal standards for this spring. As far as apparel goes, use common sense. In the chilly mornings, wear a fabric that draws moisture away from the body, like Polartec, or a fleece with a lightweight jacket on top. Keep anyth ing cotton tucked away in the dresser, and remember that breath able gloves, running bras and sunglasses aren’t just for making Joan Rivers’ worst-dressed list; they’re essential for fighting the elements and running comfortably.

Get out the map

Major races use all kinds of courses—flat, scenic, urban, hilly, you name it. Your personal route can offer similar variety—as long as th ings are kept in perspective. Starters don’t need to map out a trail that takes them up steep inclines and down rocky path ways. Newbies should focus on well-traveled flat stretches like sidewalks and level grass fields at schools. Intermediate runners can spice th ings up with low hills on dirt trails. Leave the sharp changes in terrain and will-challenging slopes to the pros. that said, experts suggest mixing up treks down Main Street with jaunts th rough the park to keep th ings interesting.