Start training now for Broad Street

THERESA: After talking a lazy few weeks off in February, I started running again this week. I've felt a little sluggish, but it's been great to get out into the sunshine and muddy up my shoes in the Wissahickon.

And let's face it-- NOW is the time to start training for the Broad Street Run on May 2. I encourage anyone who hasn't done this race to give it a try. If you think you can't run 10 miles, think again. Just start off slow, build up your training miles gradually, eat right, stretch before and after running, and think about how righteous you will feel once you've finished the race. (And if you really can't run 10 miles, you can walk all or part of the way.)

Here's a recap of training advice we got some time back from Kevin Gruenfeld, head honcho of Philly Runners. I highly recommend running with his group. It costs nothing to join, it's a great way to meet people and before every run, they ask about each runner's skill level to match people up so nobody has to run alone. In recent months, the group has attracted more, shall we say, leisurely-paced runners (10-minute milers and slower) Their regular runs are Tuesdays and Saturdays starting at the Art Museum. Check their Web site for more info.

Here's Kevin's advice for first time Broad Streeters:

Kevin Gruenfeld in the Philadelphia Distance Run.

KEVIN: The Broad Street Run is a very exciting race, one of the largest in Philly, and the 2nd largest (and some say the fastest) 10-miler in the country. American records are set there!

If you haven't run this distance before, just make sure to build up gradually. And for someone who hasn't run before, and/or is not in the best shape, I would see a physician for a physical exam and the green light to start running.

If your goal is simply to finish rather than to race, you won't have to worry about interval training, which helps speed and is tough!

First, get good running shoes. This is the most important running investment. Go to a running store (Rittenhouse Sports Specialties on Chestnut, Jenkintown Running Co, Bryn Mawr Running Co, etc). You can get a good pair for $60-80. You can then get coolmax socks, shirts, etc., which are better than using cotton. A book or two on running would help; you can often find one for beginners. Then, tell all your family and friends what you are doing and why. They will help motivate you to make sure you don't skip the running even when it's cold and rainy.

Don't go on an Atkins-type diet, since you need the carbs for running! Stretch for about 10-15 minutes both before AND after running (look in the running book or on the Internet for types of stretches). I hold them for 30 seconds but don't push too hard. Some people do a light warm-up before the initial stretching, to warm the muscles up. A massage is helpful if you are sore afterwards, but except when you just start out or substantially increase your distance (which you shouldn't do substantially), you aren't likely to be sore for more than just a couple hours afterwards. Ibuprofen helps muscle soreness, but I try not to take it.

Then, start the regimen slowly. Some plans have you running 6 days a week. I only run 3-4 (I bike or weight-train the others, which are both helpful for running, especially the weights, for both men and women). Take off at least one day per week. You will want to include one long run per week (mine is Sat morning). If you run the day after, make it an easy run. You want to improve slowly, otherwise you risk injury. Don't increase your weekly mileage by more than 10 percent (that is, if you ran 10 miles in week 3, then bump it to no more than 11 miles in week 4).

I run with Philly Runners every Tuesday evening and Saturday morning, but there are many other clubs in the city. Northeast Road Runners Club has been around for a long time. Also, very important: I have plenty of knowledge and experience with this topic, but my degree is in clinical psychology, NOT something fitness related. Get advice from several people.

Best of luck!
Kevin

YVONNE W: I've been training for the Broad Street Run for a month. I'm not a fast runner, actually I'm quite slow, so I'm working on endurance. It will take me 1 hr and 52 minutes if I'm lucky.

So here's my training regimen. Every other day I run around the track at my gym for 1 hour. Two days a week I take advanced step class for 1 hour. Yoga or pilates at least twice a week for flexibility. A new pair of Saucony running shoes. Protein powder and a multi vitamin every day. At least 1 to two hours of Salsa dancing twice a week. So far a weight loss of 6 lbs. All of that to place in the last 100 of 8,000 runners.

YVONNE: I would just add that besides the physical challenge the Broad Street Run is a wonderful mental exercise. Crusising through several Philly neighborhoods eying the architecture, the people and the landscape I find exhilarating. I really hope all you longtime runners and newcomers post your reflections after you run this year so I can enjoy it through you. I will be away this year and miss the run.

We would love to hear from anyone who's planning to run Broad Street. If you've run it before, share advice for others and if you're just thinking about signing up, share your thoughts and questions.