Beginner runners need

to set a goal and step up to it
By Tiffany Allison
Correspondent

As the weather turns warm and snow melts — well sometimes melts — in Boone, some are frantically racing to devise a plan to drop a few pounds before summer brings the heat.

Instead of using Hollywood crash diets, many try training for a road race.

When some people read about running five of anything, they start to sweat, but before that sweater gets too drenched, remember — 5 kilometers equals only 3.1 miles.

Running 3 miles might seem like a long distance, but in only a few weeks, a person unfamiliar to distance running can finish a mile in no time.

Matt Hollifield, a runner from Spruce Pine, said that the best way to lengthen your distance is by easing your way into running by creating a walk-run interval.

“Begin with a 5 minute walk, with 30 seconds running and 30 seconds walking,” he said. “Jog for 30 seconds and walk for 30 seconds, and do that for 20 minutes.”

Interval training is said to be the best way to train for long distance runs.

According to Kristen Wolfe Bieler, a writer for Runners World, anyone can be ready to run a 5K in five weeks by running three to four times per week.

Hollifield said if people can work their intervals up to 30 seconds on and 30 seconds off for 30 minutes, they are ready to run.

But most people try to push themselves to hard the first day, rendering them useless for days, he said.

“Shorten your walking time if you feel comfortable, but don’t overdue the running because you won’t be able to complete the workout,” he said.

“Beginning runners don’t need to start out so quick, and they do not need to be afraid to walk.”

Running has many health benefits. It helps strengthen the heart, increase blood flow, releases endorphins and keeps the body fat trim.

Hollifield said, “I run so I can eat what I want.”

But he has seen tremendous health benefits from running. He says he is now more in tune with his body and its needs.

“It’s made me aware of my heart and my heart health,” he said. “And it helps manage my stress tremendously, not to mention it’s a quick way to burn calories.”

His love for running caused him to organize annual races in Spruce Pine.

“It helps build community, and it helps get people to your small town,” he said. “It brings people in and the community benefits.”

Some final advice from Hollifield: “Set a goal for yourself. Once you sign up for a 5K it keeps you motivated to keep running.”

Racing around the High Country
Delta Zeta Turtle Trot
Distance: 5K
Time: March 21- Registration begins at 9 a.m.; race starts at 11 a.m.
Location: Greenway Trail
Cost: Preregistration: faculty/students $12, $15 other. Day of: $14 for students/faculty and $18 other

Relay For Life Spring Thaw
Distance: 5K
When: April 18 - Race begins at 8:30 a.m.
Location: Greenway Trail
Cost: $15

Sixth Annual Mineral City 5K Run
Distance: 5K
When: April 25- Race begins at 5:30 p.m.
Location: First Baptist Church on Summit Avenue, Spruce Pine
Cost: $20

2nd Annual Beech Mountain A Cool 5
Distance: 5K
When: June 6- Race begins at 9 a.m.
Location: Beech Mountain Parks and Recreation
Cost: $25 early registration before includes T-shirt and socks; after May 15 is $30.

Run For Life 5K
Distance: 5K
When: July 18- Race begins at 8 a.m.
Location: Ashe County High School
Cost: Preregistration $15; race day $20

Leprechaun Leap
Distance: 5K
Time: March 14- Race begins at 9 a.m.
Location: City of Lenoir Greenway
Cost: Preregistration $15; race day $20

The Bear
Distance: 5 mile run
When: July 9, 7 p.m.
Location: Linville
Cost: $25

The Grandfather Mountain Marathon
Distance: 26 miles
When: Saturday, July 11, 7 a.m.
Location: The marathon begins at Kidd Brewer Stadium on the Appalachian State University campus and ends on Grandfather Mountain in Linville during the Highland Games.
Cost: $65
More info: www.hopeformarrow.org/gmminfo.htm or e-mail weaverjt@appstate.edu

This list is not exhaustive. If anyone knows of more races in the area, please send an e-mail to editor Jason Reagan at reagan@mountaintimes.com and we will publish an updated schedule.