RRKC Run Lit 2017

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Run Lit Collage 2016 courtesy of Amy Stucky

Run Lit Collage 2016 courtesy of Amy Stucky

Jingle bells, jingle bells
Jingle all the way,
Oh what fun it is to run
on a beautiful winter day, hey.

We're dashing through the town
Our bodies all adorned
Along the roads we go
Laughing all the way, hey hey hey
Lights on body shine
Making spirits bright
Oh what fun it is to run
on Ward Parkway tonight.

Come celebrate the holidays with RRKC's annual Run Lit. Meet in the parking lot near the Filling Station Coffee Shop Westport location at 6pm on December 8th. We will run through the plaza. The course is 2.5 miles with the option to repeat the course for 5 miles. Dinner and drinks at the Beer Kitchen after the run. Bring your friends; the more the merrier!  

Battery operated lights can be found at many area hardware stores. 

Do run shoes matter? and How do I safely transition to new running shoes?

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As most of you know, I am a licensed physical therapist. I specialize in injury prevention and treatment of all active people, but especially endurance athletes like area runners, cyclists and triathletes. 

I am excited to introduce you to my physical therapy website: coachamypt.com. It is a work in progress so it will evolve of the next several months. Check out "Coach Amy Says". This is a blog where I will post articles about injury prevention, injury treatment, and other topics related to maintaining wellness with an active lifestyle. The site also includes information on what I do as a physical therapist and how to make an appointment. 

Check out my first two articles from "Coach Amy Says": Do Run Shoes Matter? and How to Safely Transition to a New Run Shoe. Feel free to share them with friends and on social media! 

How Long Should My Training Plan Be? 5K, 13.1 and 26.2 Miles

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As with many of my answers...it depends. Generally, plans can range from 12-30 weeks depending upon race goals, experience, age, life schedule, base mileage, and injury history. For example, runners age 40+ or those with a history of injuries need to factor in more time for recovery. Runners with hectic, stressful lives need to factor in more time to allow for missing runs. While those who are frequent racers, properly recover, maintain base mileage and fitness between races, can train in less time.

Recommended Base Mileage for Goal Pace Oriented Runners Prior to Commencing Training

  • Half: min base mileage 12 miles/week with a long run up to 4 miles
  • Full: min base mileage 22-24 miles/per week with a long run up to 10 miles. 

Goal pace oriented runners with experience and proper base mileage should consider 16/20 weeks, half/full marathon respectively, for a plan that takes into account recovery weekends and potential illnesses and other setbacks. 

Novice runners with less base mileage should consider 24/28 weeks, half/full marathon respectively, for a plan that takes into account recovery weekends and potential illnesses and other setbacks. 

True Couch Potatoes (inactive, no run experience) should consider a conservative walk/jog program of 6 mo. to safely prepare for a 5K. Training and racing 5K's and 10K's for a year is recommended before considering longer distances. Cardio fitness comes quickly but muscles and tendons take years to adapt to running.