The sun finally peeked out after two days of rain for this morning's Boston Marathon, arguably the most exciting event on the running calendar.  Since I'm able to run neither far enough or fast enough to qualify, I was not among the 23,021 runners who lined up at the start line today.  Regardless, it gave me a chance to think about why and how we run.  I came across this well-timed press release, which shows evidence that men are more likely to turn to marathon running for the chance to compete, while women run because it makes them feel good and helps them lose weight.

My experiences certainly align well with the study's findings.  My male friends enjoy comparing times and racking up statistics about how quickly they can run, while my female friends and I are happy and energized when we simply manage to complete a workout or a race.  When I enter a race, I don't worry about how my time will match up with that of other women from my age group.  Rather, I focus on the sense of pride and accomplishment I'll feel when I complete the distance... and on the large ice cream cone I'll treat myself to afterwards.

What motivates you to run?  How do you reward yourself for a job well-done?

Be sure to check out the Knee1 Running page and discuss your running tips and concerns in the Knee1 forums!

In just under four weeks, I'll be in NH running my first race of 2010, the Big Lake Half-Marathon.  So, my weekend long runs are getting longer and will continue to do so for the next 2 weeks.  This weekend, my Sunday started with a 9-miler.  Today (Monday), my stiff calves are telling me that I probably did not spend enough time stretching them afterward! I'll definitely be putting more time and thought into my post-run stretching routine this week.

Knee1 has a very nice list of stretches (with video to guide you through them step-by-step).  Though many of these exercises are highlighted for post-surgical rehab, they really are appropriate for everyone. Stretching is listed as part of the treatment regime for all of the common running injuries listed in this feature story.  But that doesn't mean you should wait until you're injured to start stretching!  In fact, stretching and strengthening your leg muscles is a great way to avoid injury.  See this article and this article for details and suggestions.

Since I started running just a few years ago, I have a lot of fresh advice for first-time runners.  Here are a couple of suggestions to get you started:   

The first thing you need is a good pair of shoes, so if you've never bought running shoes before, I would suggest going to a specialty store and having the shop assistant help you pick a pair.  Everyone's running step is a little different, and at a good store they'll have you try out the shoes on a treadmill to see if they work for you.  For example, I over-pronate (my feet roll inward when I run).  I learned that I need to buy so-called "stability" shoes, and they really helped my step.  After the first time, you'll know what kind of shoes you need, and you can shop around and look for good deals. 

Once you have proper shoes, you're ready to start running!  There are tons of plans for beginners out there, and you'll need to take your running goals and past athletic experiences into account when choosing one.  The best advice that I can give is to start slowly.  Running is quite hard on your knees and joints, so even if you are in very good shape, be careful not to start out too hard.  Many people prefer to begin with a run/walk program and work up to running for their entire workout.  Also, you should take at least 2 rest days per week (on average, I run 3-4 days per week and may take a yoga class one other day).

Finally, I highly recommend Dawn Dais' book, The Non-runner's Marathon Guide for Women.  It's funny, sarcastic, and full of good advice for first-time runners.

Hi!  This is my inaugural blog post here on knee1.com.  I started running about 3 years ago as a way to stay in shape and have fun.  Currently, I'm training for my third half-marathon.  This blog will cover my personal running experiences as well as share general advice about how to train well and avoid injuries. 

In a just a little less than 6 weeks, I'll be participating in the Big Lake Half Marathon in Alton, New Hampshire.  It promises to be a very different experience than my first two halfs, which were both city-based with completely flat courses.  However, I'm looking forward to it!