Running tips for beginners and Dave's Races

Written by Amanda Manthey. Posted in Taking Care of Your Life

Are you interested in running but afraid of the first steps? Here are a few tips to get you off on the right foot and on your way to enjoying the sport of running. Most important, consult your physician before starting any exercise program.

As a runner, the most important piece of equipment is your pair of running shoes. Before starting your running program, visit a shop such as Dave’s Running Shop, which specializes in running shoes, for an assessment of your needs and a personalized fit.

One of the most common complaints of new runners is, “I can’t breathe.” Focus your energy on exhaling rather than inhaling. As your need for air increases, think about forcing the air out of your lungs rather than sucking it in. This will make you less tired than when you are huffing and puffing and will also help prevent hyperventilation.

In the beginning, take frequent short runs after resting sufficiently. Your runs should last long enough for your body to get a workout but still be able to recover in time for your next run. If you over exercise and your muscles do not recover to their original condition, you will not gain any benefit. Strength is gained during rest when your muscles repair the fibers that are broken down during exercise. But remember, every runner is different when it comes to the amount and frequency of exercise that is appropriate. Listen to your body.

As a novice runner, take quick steps rather than long ones. You will not tire as fast if you take short, fast steps rather than long, slow ones, especially when you are tackling hills. When running downhill, lean your body forward in order to try to keep your body perpendicular to the hill.

Novice runners need motivation and a schedule. Join a beginner running group or seek out a running partner. Some runners find that taking music along on their workouts helps make running fun. When using headphones, though, play the music at a reasonable level so you can hear traffic noise and remain alert to potential hazards. Speaking of hazards, if you are running alone, carry identification and always run against traffic, preferably on sidewalks or running paths.

One of the best ways to improve and get more enjoyment out of running is to enter road races. The experience of finishing a running race is exhilarating. Start with the goal of a 5K (3.1 mile) road race, “fun run,” or a relay race with your running friends. Races can provide a foundation for enjoying a long life of running.

Happy running!

Don’t miss Dave’s races!

Runners, get ready to “take your mark” in this exciting community event sponsored by Dave’s Running Shop. For more information, including any applicable fees, please visit

Snowball Dine-n-Dash

Saturday, February 6, 2021, 9:00 a.m. at 5939 St. Rt. 109 in Delta, Ohio. Join the local running community for a non-scored training run with multiple distances for the upcoming spring marathons and half marathons. Dave’s MIT coaches will be on hand to lead multiple long run paces, so you can choose which pace you want to run for the event. What is different about this run? The Mason family of Dave’s Running Shops will be providing a breakfast to rival that of any king’s feast!

If breakfast isn’t your style after a run, you can still show up and run with others at no charge. Come on out and get your long run in with company as runners prepare for the Glass City Marathon. Just register for the free event, and you will be set to go.

There will be a 5-mile marked course that has a one-mile inner loop, so mileage can be negotiable for you to decide when you want to call it quits.

Hot Cocoa 10K/5K Run, 1-Mile Run or Walk

Saturday, February 20-Sunday, February 28, 2021 at Olander Park, 6930 W. Sylvania Ave. in Sylvania, Ohio. A great family event that will help chase away the winter blues! Our Hot Cocoa 10K/5K/1Mile Race is being held in partnership with Olander Park. The race starts at 9:00 a.m. and there will be multiple corrals for a safe start. We are adding a10K for this year.

The 1 Mile Race will be around Olander Park. The 10K and 5K Race will start at the Nederhouser Community Building, run north on the trail, exit out north to the neighborhood, and then circle back and finish in Olander Park. (Course direction is subject to change.)

Proceeds will go to youth programs for promoting positive, healthy lifestyle choices and the prevention of drug and alcohol use and other at-risk behaviors in our community. SCAT provides programs that offer guidance and education and sponsors positive events that develop leadership and team-building skills.

Hot cocoa will be provided in your race packet so that we can promote social distancing and avoid congregating at the finish line. Grab-and-go snacks will be available at the race finish.

In accordance with the Lucas County Health Department, we will not be giving awards at the conclusion of the race this year to accommodate social distancing. We will, however, be giving out those prizes as door prizes, which will be listed at packet pickup (Thursday, February 18 from 4:00-6:30 p.m., and Friday from 4:00-6:30 pm at Dave’s Running Shop, 5700 Monroe St., Sylvania, Ohio. There will be no race day packet pickup). Everyone is eligible to win one of the prizes.