Let us help you get moving
Fitness experts agree that a key to better health is to move more. But if you have settled into a sedentary life, just the idea of getting off the couch can seem overwhelming.
So, the Daily Herald and Dick Pond Athletics are partnering together to provide weekly inspiration to help you start moving. We launch a weekly feature, Couch to 5K Corner, today. Each week in the Health & Fitness section, the Daily Herald will run a box with activities you can do three times that week to move you forward toward participating in a 5K. The feature will run for 14 weeks.
Dick Pond Athletics, which has stores in St. Charles, Lisle, Park Ridge, Hoffman Estates, and Carol Stream, has been offering a free, supervised 10-week Walk to Run program for many years.
"Within the program, we see a wide variety of abilities," says Nick Hurley, manager of Dick Pond Athletics in Hoffman Estates. Some people are trying running for the first time; some have been injured and are adding activity back in after a hiatus, he said. The ultimate goal for those who want to run in a 5K is to build up to 30 minutes of running, Hurley said, which is essentially a 5K.
The program slowly builds, he said, starting with running for one minute and walking for five minutes.
"It's designed to be easy-to-follow, a building-block type program so everybody can follow along," Hurley said.
With its Walk to Run program, participants meet at the store for the workout once a week and then do it two more times during the week on their own, he said.
"We work with everyone. Some progress quickly and some slower. We work to make sure everyone is getting the support that they need and also that they know they need to listen to their body and work at a pace that is good for them," Hurley said.
The Walk to Run program has converted some non-runners into passionate runners, including Nick's mother, Laura Hurley.
"I was a walker for years with neighbors. I wanted more," said Laura, 58, of Hoffman Estates. So, in 2010, she took part in the Walk to Run program.
"I remember when I started I thought 'I don't think I can run for three minutes straight,'" Hurley said. "I never thought I would be able to run for 30 minutes."
But, she conquered three minutes, and then 30 minutes, and then so much more. Now, Hurley has four marathons, over a half dozen half-marathons, a warrior dash, and too many 5Ks to count under her belt.
But she still remembers that the most challenging steps are the first ones you take toward a new goal.
"You gotta try and take it in baby steps," she says. "Look at your improvement. Two weeks ago, I couldn't do this but now I can."
Sure that's great for her, I can hear you thinking as you sit in your chair reading this story, but I'm not a runner.
Don't let yourself get discouraged before you even start, Nick Hurley says.
"Everyone deserves to be here. Some people think "I can't run a minute, why should I try?'" Hurley said. "The best thing to do is just to start."
Sue Ellen Stimmell, 53, of Carol Stream, another Walk to Run graduate, advises beginners to start where you are.
"You don't have to get in shape to join," Stimmell said. "They work with you and they motivate you. You get physically healthier, and you're emotionally healthier."
Stimmell remembers she was euphoric when she was able to run a third of a mile. Little did she know that would be a launching point to many other races - 5K, 10K, half-marathon, marathon and now she has "two ultras under her belt."
The key, Stimmell says, is to celebrate your successes and your progress.
"By no means am I a talented runner," Stimmell said. "I give myself the praise because I'm the better me. "
Nick Hurley said the most important thing they stress in Walk to Run is to listen to your body - you are not competing with anyone but your former self.
"It doesn't matter what anyone else is doing. It's how you feel," Laura Hurley said. "I think the biggest kudos go to the people who go outside their comfort zone and decide to try something like this. The people who couldn't run down to the mailbox at the end of their driveway and now look at them. They should feel so proud of what they have accomplished. They should feel so empowered."
For some people, the fear of possibly coming in last at a 5K could be a stumbling block, Stimmell said.
"Regardless of your time, you're still doing it," Stimmell said. "You're not a spectator, you're running."
Running a 5K at the end may not be the goal for everyone who starts the program and that's OK.
Hurley said they get participants who only want to walk for 30 minutes.
"You can still make a lot of progress," Hurley said. "Don't give up. Stay motivated. This can be a great springboard to doing other things even if running doesn't end up being your preferred activity. If you end up deciding I like cycling or tennis, this program is a great gateway to staying more active."
Finding support to help you can be crucial. Stimmell said having someone to hold her accountable when she started the program "made a world of difference."
Maybe ask a friend or family member to start the program with you. Post on the Daily Herald Fittest Loser Facebook page about your progress. Stop by some of the special programs at Dick Pond Athletics to get advice and be around like-minded people.
"One of the coolest things is all the people you meet," Laura Hurley said. "You meet people from all walks of life, at all different levels who are here for different reasons ... maybe they want to lose weight, maybe they just want to be healthier."
"What we want to create is a community of activity," Nick Hurley said.
As you start the program, you may be using muscles you haven't used in awhile. Dick Pond Athletics brings in special speakers to talk about injuries, pain vs. fatigue, proper equipment, etc. For information about upcoming programs, visit www.dickpondathletics.com/ or you can stop in one of their stores to ask questions, Hurley said.