A Guide to Beginner's Running
Unless you were born mid-stride and never slowed down, you probably spent some time contemplating why on earth it was that you were putting running shoes on for that first time. Everyone has to start somewhere, though. While this doesn't make those first steps any easier, that fact does give us all some common ground on which to stand. From there, we all just take it one step at a time...

To most runners, autumn is paradise. Cool, dry days greet you on most every run, and the sun continues to shine into the mid- evening. The smell of fallen leaves draws you on, connecting the runner with nature more so than at any other time of year. For many Ohio runners, the fall brings back memories of cross country races long since run and the anticipation of road race PR's set under perfect conditions. For others, the fall is the season when they are first drawn onto the trail and into the running life. A Midwestern autumn is a wonderful thing.

Even if you only laced up your running shoes for the first time within the past year, and you've never run away from the safety of the treadmill or the familiarity of the road, consider hitting up an off-road run this fall. There are far more reasons to seek out the trails than just the opportunity to reconnect with nature, too. Many of the beginning runners that we see in the shop are concerned with the potential for injury from all that jarring that the body has to absorb on a run. Trails are a perfect way to cushion the body. Think about it; if you drop a bouncing ball on concrete, it bounces back. The ground redirects the ball's energy back upwards. Drop that same ball on a dirt path, though, and the ball stays where you dropped it. The soft surface of the trail has absorbed the shock, and it'll do the same for your legs. It's amazing how much better you'll feel after a run on a soft surface trail.

The map of Ohio is smattered with Metro Parks, tow paths, and State Parks. It may be hard to fit in a trip to the park on a weekday, but set aside a morning of your weekend for visiting a new park. You may find a new favorite weekend tradition.

Hitting the Trails for the First Time

For a runner preparing to leave the road behind for the first time, the first thing to consider is footwear. Are you going to be running on groomed trails, racing on grass, or hurdling roots in the middle of a forest? For those making the trek to a Metro Park, you can probably get by with your usual road shoes just fine. The trails are well manicured, and there should be very little threat of a twisted ankle or other problems.

For those venturous enough to go into the wild, though, a true trail shoe can make a world of difference on a technical trail. A good trail running shoe will come with improved tread to keep you on your feet and a water resistant or waterproof upper to keep you dry. Some contain rock guards within them, plates designed to protect your feet from sharp rocks and pointed branches. Trail shoes will also feel firmer than their road cousins. There are several reasons for this, including protection of the foot. One of the effects of firming the trail shoe up, though, is that the center of gravity of the shoe is dropped, allowing your foot to hug the ground and helping you to prevent a twisted ankle. There's some rough terrain out there!

Finally, for those looking to race in a cross country or trail race, spikes may be appropriate. Golf courses and well cared for cross-country courses require little more than a lightweight spike. Truly rugged trail races may be too treacherous for spikes, but there are lightweight trail shoes available for the compulsive off-road racer.

Beginner's Tip of the Month

Lacking motivation this month? There's one place that you can go to get a quick injection of excitement into your running routine: the local cross-country meet.

Whether it's a middle school, high school, or college meet, cross-country events draw out the best in people. Within the race, competitors dig deep within themselves to summon up the strength to push on before making that one final kick. Dotting the course, volunteers keep the meet running smoothly while coaches cheer their runners on. Everyone involved is wrapped up in the event in some way; this is one sport that doesn't attract an inattentive, disinterested crowd. If you're going to watch a cross country meet, you have to come ready to throw yourself into the race as spectators run almost as far as those in the actual race. Don't leave your running shoes at home for this one.

So, if you're looking for a reminder of why we run, slide into your running gear and head over to the local meet this weekend. What you find there will reinvigorate your own running routine. Cross-country isn't a sport of glitz and glamour. It's a tough, gritty, natural experience unlike anything else. It's the stuff of literature and legend: man vs. man, man vs. nature, and man vs. himself all rolled into one. Above all, it's inspiring. And it'll get you running.

Mark Your Calendar

December 8th marks a special moment in the history of cross- country in the state of Ohio. For the first time, Ohio will serve as the host to the USATF Club Cross Country Nationals. Come December, all of the top distance clubs in the country will come to King's Island to square off over the flat grassy trails of Voice of America Park. The Columbus Running Company is serving as the host club for this momentous occasion, and we'd like to invite anyone and everyone to join in on the fun. All it takes to run in the meet is a USATF membership number, available on www.usatf.org If competitive racing isn't your forte, there will be a community 6k before the meet begins, just to give you a taste of cross-country. Full details on the meet can be found on www.ColumbusRunning.com/USATFxc.htm See you on the course! Also, check out these web sites for more info http://www.usatf.org/events/2007/USATFClubXCChampionships and www.runohio.com

A co-owner of the Columbus Running Company, Eric Fruth leads weekly group runs from the CRC's Dublin location and has coached scads of others through their first runs. He will serve as the race director for the USATF Club XC Championships here in Ohio this coming December. You should come run in the meet.