By Judge Scott J. Gary.
Here it is, the Christmas season and some of us are thinking about our 2013 fitness goals. I have been a runner for the past 20-plus years. This past year I had to have a knee replaced, so I am on the side-lines for awhile. Consequently, my girth has increased and my appetite grows stronger. I know what to do, I know how to do it, but like some of you, my mind does not want to cooperate. After playing football in high school and a couple of years in college I considered myself an athlete. I then pursued a career in law enforcement and took to a lifestyle of fast food, burgers, pizza and sweets.
In 1992 after 15 years as a police officer I weighed in at 280 and knew it was time to change. I started walking and then running. In over 20 years as a runner I ran seven marathons, several half-marathons, dozens of triathlons and hundreds of 5Ks and 10Ks. I formed the Austin Police running team and helped dozens of APD officers and employees start a fitness program. In August of 2008, I was named as one of Austin’s Top 10 Fittest by Austin Fit magazine. Because of my knee replacement, my running days are probably over, but I have vowed to maintain a high level of fitness.
Hays County Pct. 5 Justice of the Peace Scott Cary started the Austin Police running team and helped dozens of APD officers and employees start fitness programs. (photo by Merridith Cary) |
If you are about to start a running and or fitness program, I would like to share a few of the things I have learned along the way. Remember this, everyone has to start somewhere. You will not start out walking 10 miles or running a five-minute mile; you will have to build your fitness level just like you would build a sand castle, very carefully.
Every January the gyms fill up with new faces and the trails around town are crowded. After a few weeks, things get back to normal, people injure themselves, or just lack enthusiasm and return to their sedentary lifestyle. The first few weeks of any running or fitness program can be difficult, but hopefully these simple tips can make it a bit easier and help you continue throughout the year, and a lifetime!
• Before you begin a running program, start by walking. If you cannot walk for 20 to 30 minutes continuously, you are not ready to begin running. When you feel like you are ready to begin running, start each run with a five-minute warm-up walk.
• Your initial goal should be to move continuously, alternating running and walking. If you have never run before try this: Walk five minutes, run for one. Do that for 30 to 40 minutes, three or four times per week.
• It is always prudent to speak with your doctor and get clearance to pursue a fitness program.
• When starting a workout, do not run or walk too fast or too hard for too long. You should not be breathing heavily; if you are, slow down.
• Good running or walking shoes are a must. Make certain they are shoes specific to running or walking and that they are in good shape and not worn out. Go to any of the reputable running stores in the area to get fitted for the proper shoe for you.
• Sidewalks are safe, but concrete is much harder than asphalt – too hard for extended use. For the best surface, find a padded running track that is open to the public.
• Try to find a flat trail, park or a grass playing field to run or walk on. The Town Lake Hike and Bike Trail is ideal, with a soft surface, and it is relatively flat. The trail at Stagecoach Park in Buda is also an excellent alternative to a roadway.
• Try to avoid hills the first few weeks. Hills are great for building strength but can be a little too strenuous for beginners.
• Always walk or run facing traffic, if running or walking on a road. When crossing an intersection, make eye contact with the driver before crossing.
• Walking or running with someone will make the miles and time pass quicker. Try to find a running or walking partner of a similar fitness level.
• Wear light, comfortable clothing, in most cases, the less the better. If you’re comfortable when you start to walk or run, you’ll probably be too warm in 10 minutes. When it is really cold, wear layers and remove a layer as you warm up.
• If you are on the road at night, carry a flashlight so you can be seen by approaching motorists and wear reflective clothing or a reflective vest
• Stretch after running or walking, not before.
• Weight lifting or strength training will only enhance your fitness level and help with injury prevention.
• Drink plenty of water before your workout and during your workout, as needed.
• A little discomfort is normal; pain is not, do not try to walk or run through pain. Take a few days off and see a doctor if the pain will not go away.
• Never wear headphones or use a radio, iPod/iPhone while running on a roadway or outside. The music tunes out your surroundings and you cannot hear approaching cars, cyclists or dogs.
• Try to run or walk at about the same time every day; by developing a routine you are more likely to stick to a program.
• Stick with it. It will get easier and you will actually start to look forward to your workout.
• Do not let life interfere with your work out; you will have a better life if you stick to your fitness goals.
• Schedule and train for an event. It is always fun to train for and complete a walking or running race. Set achievable goals for yourself!
• Do not quit. You are only cheating yourself!
CNN reported on July 26, 2012: “Physical inactivity causes one in 10 deaths worldwide. According to a series of studies released in the British medical journal, “The Lancet,” put physical inactivity on par with the dangers of smoking and obesity. The results also suggest that public health officials treat this situation as a pandemic.” So you see, you are not alone, inactivity is considered a pandemic!
On Aug. 1, 2012, the Cooper Fitness Institute in Dallas released its findings from an eight-year study of 22,000 men. Findings of the study revealed: “Men who were overweight but fit were two times less likely to have died than those who were lean but unfit. Those who were lean and exercised were healthier than overweight men who exercised, but the difference was small. Being fit does not require high-level athletic training – it simply means that you should aim for cumulative 30 minutes of moderate-intensity daily activity such as walking!” This study tells me that even people who are overweight can still be fit. To quote a famous phrase, “Just Do It!”
“Fitness has to be fun. If it is not play, there will be no fitness. Play, you see, is the process. Fitness is merely the product!” –George Sheehan
Good luck – Run HARD, live EASY! –Judge Cary
Judge Cary and his wife Merridith, a teacher at Buda Elementary, are longtime residents of the Buda area. Judge Scott Cary retired from the Austin Police Department after a 32-year career in law enforcement. In his last assignment he served as the APD peer support sergeant and the APD Run/Fitness Team coach. Judge Cary founded and directed several road races, including the Runtex 30K at Hays High School and the Booda 5K at Buda Elementary. He is a graduate of the F.B.I. National Academy in Quantico, Va. He is an appointed member of the Texas Governor’s Advisory Council on Physical Fitness. Judge Cary is a USA Track and Field certified master official and officiates every year at the prestigious Texas Relays. He currently serves as chairman of the board at the Hays Communities Family YMCA. Judge Cary was appointed to his current position of Hays County Justice of the Peace, Pct. 5, in February 2009. He was re-elected to a four-year term in November 2010.
