There is no better way to enjoy our Chicago spring weather than to head outside for an invigorating run. Start your watch and head out for 20 minutes. Feeling ambitious? Make it an hour. There is plenty of land to cover. Lengthy trails are webbed throughout the city, and the lakefront’s path stretches from head to toe. If your New Year’s resolution never left the starting blocks, get a fresh start now.

One of the best things about running in Chicago is that it’s extremely convenient and requires not much more than a decent pair of running shoes to get you on your way. What’s more, Chicago running is supported by dozens of running groups that are available to help keep you motivated and goal oriented. One of those groups is Chicago Area Runners Association (CARA).

CARA has been around since 1978 and currently boasts over 8,000 active members. CARA Executive Director, Valerie Bushey, says “runners of all abilities, from the beginner to the seasoned marathon runner,” are welcome at any time to join the group. CARA accepts new members throughout the year, and accommodates every runner’s goal, from the running enthusiast to the marathon runner, with a plan that will help keep them on track. Bushey, who has been involved with CARA since August of 2009, leads the organization’s premier race, the Lakefront 10 Miler on April 24, 2010. Registration for this race, or nearly any other race held in the Chicagoland area, can be found at www.cararuns.org.

If you’re interested in running simply as a means to stay fit, the benefits are tremendous. From cardiovascular improvements, to weight loss, to improved muscle definition, running is one of the easiest ways to achieve success. Local Chicago runner, Jenni Smith knows this firsthand. Having played soccer throughout college, Smith knew what it took to stay fit, but didn’t actually start running until 2004. She ran her first marathon in 2006 and quickly began leading running groups and Lincoln Park and Lakeview Athletic Club’s Running Club. “Chicago has such a great running community,” Smith says. “The lakefront path is so unique in that it’s well-marked with beautiful scenery…and always busy. Running groups like CARA and Chicago Endurance Sports (CES) are really popular and draw more people to running, which just adds to the strength of the running community. Having local races makes it really accessible and feasible for people to make a goal, train, and then accomplish their goals.”

Whether you’re a warm weather runner just dusting off the winter cold, or newbie altogether, the biggest thing that will hold you back from running is not taking action. Lace up your shoes and get out there. Here are a few tips that will help build momentum to keep you going throughout the spring, into the summer – and who knows – perhaps one day the Chicago Marathon will be calling your name!

Start small

Integrate a few short runs every week, running on non-consecutive days, to give your body a chance to break into running. Even if you ran last year, taking a winter hiatus can bring a shock to your system when you start back again. Integrate run/walk combinations for at least 30 minutes, starting with a 2 minute jog, followed by a 1 minute walk. Continue this until you hit a predetermined mileage or time.

Start slow

If the start/stop concept doesn’t work for you, then take it slow out of the gates. Nothing is more discouraging than feeling completely winded 30 seconds after you start to run. Head out on your run at a nice and easy pace. Easy, for running purposes, is defined as the ability to have a conversation throughout your run. If you can’t do this, you’re probably running too fast and will hit the wall before you know it!

Set a goal

You started running. Great. Now what? Before you start an ambitious running program, set a goal. If it’s not a race, then perhaps you’re out to lose a few pounds or shed unneeded body fat. Make that your goal, and stay accountable to it. Write down your goal, and mark your progress every step of the way.

Don’t forget that there are an abundance of organizations out there to help you reach any running goal you set. Rely on these groups to maintain your momentum and reach your goal.

Good luck this spring!

Getting started | An interval plan to kick off your running program

1. Select the amount of time that you plan to jog/run for, let’s say, 30 minutes.
   
2. Start with a five-minute brisk walk to warm up.
   
3. When you feel ready, start to jog. If you get out of breath, slow down and keep jogging, or walk again until you catch your breath. This could take one to two minutes.
   
4. Once you’ve caught your breath, go ahead and jog again until you feel you’ve had enough. At that point, walk again.
   
5. Repeat this series of walking/jogging intervals for 30 minutes, or whatever duration you select.

If you stick with this method, you’ll find over time that you can increase the jogging intervals and decrease the walking intervals until you can jog for the entire 30 minutes.

www.medicinenet.com/running