Free program teaches you basics about running

If you have always wanted to give running a try, but can't make it to the mailbox and back, Deb Hawney has some words of encouragement for you.

"Even the worst runner will look better than the best couch potato," she says.

Hawney, retail manager for the Dick Pond Athletics store in Schaumburg, runs the store's "Walk to Run" program. Available at most Dick Pond stores, it's a 10-week plan designed to give beginners all the information and encouragement they need to get off the couch and start running. Runners meet once a week at the store for a short talk on the various aspects of running and then it's off for a three-mile walk/run. Best of all, the program is free.

"I really enjoy exposing the sport to beginners," says Hawney, who has competed in a number of marathons. "We provide a solid educational foundation, including breathing, stretching, proper form and hydration."

To help in that effort, Hawney has partnered with Tina Dunn, personal trainer, marathon runner and owner of Healthy Inspirations in Schaumburg, a weight-loss and lifestyle program. Dunn and Hawney make sure participants have all their questions and concerns addressed, no matter their skill level. They discuss everything from nutrition, hydration and cross-training to lacing up your shoes properly.

"This is all about people learning how to take care of themselves," Dunn says. "And sometimes you have to step a little outside your comfort zone to do that. People think it's so hard. It's not really hard. It just takes time - it's matter of time and progression."

Progression is a big part of the "Walk to Run" program with beginners starting out walking with short intervals of running. Each week, the running time gets a little longer and the walking time shrinks. As runners progress at different levels, the group starts to separate, with Hawney and Dunn splitting off to accompany the differing skill levels of their runners. Everyone gets together at the end of the one-hour session for stretching, hydration and comparing notes. Not surprisingly, friendships form.

And it's that camaraderie that's very attractive to some participants. Terri Vedeen of Roselle went through the 10-week program and has continued coming back for a second session. She says she loves the coaching she gets, but she also made a running friend, which has really helped her progression. In fact, Vedeen and her running buddy are planning on running a half-marathon this fall. "It's the combination of friendship and commitment that works for me."

While a half-marathon may seem daunting to most beginners, "Walk to Run" is designed to get you ready for a 5K race at the end of 10 weeks. "If we can get people to run a 5K, that's when they start considering themselves runners," Dunn says.

Even if you wind up walking part of the race, it's better than not trying, they say.

"You don't have to be the fastest to enjoy this, " Dunn says. "I always tell people I'm the slowest one in my group." Usually, that means she gets the most applause as her group cheers her through the finish line.

"We don't discourage anyone," Hawney says. "Walk is not a four-letter word."

Walk to Run

Free program is available at eight Dick Pond Athletic stores in the suburbs.

• For information about the specific programs available at the various stores, go to www.dickpondathletics.com.

• For information about the Schaumburg store's "Walk to Run" program, call (847) 985-9720.

• For information about Healthy Inspirations, go to hiforlife.com or call (847) 923-5239.

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