With gyms and other workouts on hold during this time of responsible social distancing, many people are taking up Running as a way to get in some fitness (and sanity). Maybe you are one of them, maybe you know someone who is starting to Run more.
As a Running Club we certainly want to encourage folks to enjoy the benefits of our beloved sport like we do. But, we also want to encourage a responsible transition to help avoid injury and build up in a smart way to capitalize on this new adventure.
Attached are two progressions for transitioning to being a runner.
Intermediate – For relative newcomers starting from walking 20-30 minutes several times per week.
Advanced – For those who usually workout in other fashions (weights, high intensity intervals, spin class, etc.) that have a good base of fitness but can’t do those things right now.
We also have our Beginner Program that we started last year – starting with Walking then to Running 40-minutes over a 12-week span (maybe up to a 5k race?)
Where ever you are on your journey, please let us know how it’s going. And once we can gather again for group Club Runs, we’d love to see you join us!
Any questions, please feel free to write to our Medical Liaison, Brian Schuetter, PT with St. Vincent Sports Performance at firstname.lastname@example.org.
Have you noticed that nearly every Friday, an email magically arrives in your inbox noting a prescribed distance and a recommended route for the next day’s Indy Runners club run?
We know that running with the club isn’t always possible, so we mapped out four of of our favorites starting and finishing at the River House Apartments, 6311 Westfield Blvd, Indianapolis, IN 46220:
THE MONON: https://www.mapmyrun.com/routes/view/2926031149 The Monon Trail is now over 27 miles long, a little over a marathon, from Indianapolis north through Carmel and Westfield. From River House in Broad Ripple, head north to 75th Street (3mi), to 86th Street (6mi), 96th (8mi) or even up to 146th Street (18) round trip.
WILLIAM’S CREEK / PENN LOOP: https://www.mapmyrun.com/routes/view/2926015297 This route is ideal for adding a couple miles of hills to your workout and will cover 8-8.5 miles. Run north on the Monon, turn left (west) on 86th Street, then left (south) on Pennsylvania just before you reach Meridian Street. Run on Penn until it Ts at Arden. Turn left (east) on Arden and run along the river until the road nearly dead-ends. Turn left (north) and then right (east) on 70th Street.
You can get back on the Monon near the Art Center at 67th Street or may choose to extend the route a bit and run south along College to Fresh Thyme Market.
This route can be run in either direction. If you’re looking for additional hills, you’ll find them around Washington & 70th.
Watch for cars along Penn and at intersections throughout the run.
BUTLER UNIVERSITY & TOWPATH LOOP: https://www.mapmyrun.com/routes/view/2926026451 From River House, head south on the Monon to 52nd Street. Turn right (west) running on the sidewalk. Cross with the lights at College Avenue and again at Meridian Street before you reach the north side of Butler’s campus. Turn left (south) onto Boulevard Place. Hinkle Fieldhouse will be on your right. Stop in there or the Health & Recreation Complex (HRC) for a drink of water or a restroom.
Continue past the HRC, turning right (west) before the campus parking garage and pass through Holcomb Gardens. Cross the pedestrian bridge onto the crushed-limestone towpath. Turn right and head northeast. The towpath will bring you back to Broad Ripple.
This route is a total of 6.5 miles and may be shortened by continuing along 52nd Street directly to the towpath.
Near 52nd and the towpath, you’ll soon find the Indy Runners-sponsored drinking fountain.
DOWNTOWN LONG RUN: https://www.mapmyrun.com/routes/view/2926045174 Don’t let the name fool you. This 19-mile run, too, begins and ends at River House Apartments. Head south-ish on the towpath past Butler and Newfields/Indianapolis Museum of Art. At 30th Street, jog to your right and catch the light just past Riverside High School. Head south along White River Trail through Riverside Park and past the former Bush Stadium until you reach a large pedestrian bridge near 10th Street.
Cross the bridge and cross 10th Street at the light. Turn right (west) and run a couple blocks to the west side of the VA hospital. Turn left (south) before the bridge over White River and follow the path across New York and into White River State Park. From here, you can find your way onto the Canal Walk. Exit the Canal Walk at the USS Indianapolis Memorial and onto Walnut Street.
You’ll see the brown pavers of the Indianapolis Cultural Trail. Follow the Cultural Trail past the library, south through American Legion Mall, west on North Street, along Mass Ave to 10th Street. Turn right on 10th and look for the Monon Trail on your left. Run on the Monon until you return to Broad Ripple.
If you’re like me, you might find yourself going out for a run or walk just to balance out the weight of the news headlines. You may even wonder if there’s anything one person can do to counter them, even just a bit.
Indy Runners & Walkers member and volunteer Alison Brown was inspired to try.
Through the project, the IAW encouraged participants to share their running or walking stories “through the lens of Peace, Climate Change, Human Rights, Women’s Economic Empowerment, Education, etc.” We’d love to hear your running story in the comments below.
Alison has had an impact locally though Indy Runners as a member and volunteer, as well as globally though IAW as a delegate to the United Nations World Conference on Human Rights and as Secretary General of the IAW, among many other roles.
She came to Indianapolis with her husband Siegmund, who joined Indy Runners in 2009. Alison soon discovered that waiting at the finish line for someone doing a half or full marathon was pretty boring and quickly decided to join the club. She could often be found doing 5- and 8-Ks as he raced longer.
Although Siegmund is no longer with us, you can still find Alison serving and empowering others at races and at Butler Basketball games.
Deciding what to wear while running and walking in an Indianapolis winter isn’t an easy task. Negative wind chills at the beginning of the week can easily shift to sixty degrees and sunny by the end of the week. One thing that won’t shift, however, is the date of that Spring race you signed up for in November. I mean, who wants to train on a treadmill every day until the end of March? This blog post is going to help you make sure you have the perfect running or walking outfit to tackle the fickle Indiana weather all season.
Dress for “Adjusted” Temperature.
The first thing you want to think about when deciding what to wear before a run or walk is the “adjusted” workout temperature. When you run or walk, your body is going to heat up, and your outfit needs to be suited to deal with this change comfortably. Try to dress for a temperature that is 15-20 degrees warmer than it actually is outside. I look at the “Feels like” temperature on my weather app (which takes factors like windchill and humidity into account) and go from there. Everyone responds to temperature changes differently, so it may take multiple trials to figure out what is right for you. Start out by making the 15-20 degree adjustment, which is pretty reliable, and then make further changes as you see fit. Also, keep in mind how strenuous your run or walk will be. A leisurely jog or walk may not require as extreme an adjustment to the actual outside temperature as a fast-paced interval workout will.
Choose the right Base Layer.
A good base layer uses special synthetic fabric (and not cotton) and weaving technology to help wick (pull away) moisture away from your skin to aid in the evaporation of sweat. These are durable shirts that will never fade and will benefit you in hot or cold conditions. The most underrated winter base layer in my opinion is the wind boxer shown above. It’s a great piece for men and women, but to the guys out there: if it’s cold enough, you will wish you had a pair, trust me. 😉
The Mid Layer helps regulate body temperature.
The mid layer helps regulate your body temperature by directing body heat back into your body and by stopping cold air from passing through to your body. They often feature specially placed vents, fleece-lined panels, and, in some cases, protective wind and rain shields. Many thermal layers contain special pockets to hold personal items like phones and keys. For the majority of the winter season, you can easily get by with just a base layer and a mid layer.
Top it off with an Outer Protection Shell.
The outer protection shell is most beneficial in poor winter conditions. Its function is to protect you from rain, sleet, ice, snow, wind, and more. There are a variety of options available depending on the level of protection you require. There is a variety of apparel items, from vests to jackets, available to provide you with the protection you need on any given day.
Don’t forget your head and hands.
Having a good running hat and pair of gloves is crucial for making it through the winter. There are a variety of different options and thicknesses to fit what you are looking for. If your hands are super cold all the time, then I suggest a mitten. If being able to use your phone is important, there are now a lot of options that allow you to use a touch screen without taking off your gloves. I personally run with a glove-mitten hybrid so that I have the option of a mitten but can switch to a glove when my hands get warm. On the really cold days a balaclava or neck gaiter are crucial to protect your face against the elements. It’s best to try on different options and think about when you will use them. A good hat and pair of gloves can get you through several winters.
Hopefully this blog post gave you a good idea of how to tackle difficult winter training days. Investing in a good winter wardrobe will not only help you train like a champ this winter, but for several winters to come. Best of luck with your training. If you liked this post next time you see me say balaclava and I will take that as a thank you!