There is a list of things that you must do during your time in Charleston:
1. Try shrimp and grits.
2. Watch the sunrise on Folly Beach.
3. Walk along the battery.
4. Trip on a brick on the College of Charleston sidewalk.
5. Take a boat trip to Bulls Bay.
6. Go to an oyster roast.
7. Gawk like a tourist in the Market.
8. Run the Cooper River Bridge Run.
The first seven are easy to do. The last one is a little more tricky.
Even if you think you are in pretty good shape, the Cooper River Bridge Run (April 5, 2014) can still be a challenge. Not only are you competing against 40,000 runner/walkers and a 2.5 mile bridge with a 4 percent slope, you are also competing with yourself. Don’t worry, you are not the first runner to have second thoughts when you finally cross the starting line in Mount Pleasant and see the twin diamonds of the Ravenel Bridge up ahead.
[Related: Register for the Cooper River Bridge Run.]
If you have decided this will be the year that you lace up your running shoes and give it a try, College of Charleston Health and Human Performance Professor Michael Flynn has come up with six tips that should help you put the cross the finish line on Meeting Street.
1. Start Off Your Training Slow And Gradually Add Mileage:
If you are just starting out, a general rule is to increase your mileage by about 10 percent each week. But remember, every runner is different.
2. Take Some Time Off Between Runs
“I think it is most important to incorporate rest days into training,” Flynn says. “More rest days early. Two or three per week for a beginner…at least one rest day per week for experienced runners.”
3. The Jury Is Still Out On Stretching
Flexibility is important. What experts don’t know is whether stretching should be done before or after, or at another time entirely. The recent literature is rather confusing with some reporting no reduction in injury with stretching before or after. There are researchers who reported that static stretching reduced sprint speed in collegiate athletes.
Flynn’s analysis: “Based on what I currently know, I recommend that runners work on flexibility at a time other than before or after training. This could be done while watching TV or while reading a book.”
4. Slow And Steady Wins The Race
Take a long view. You can’t rush adaptations, make up for missed days, or force your body to adapt. Slow, steady progress. If you become sore, tender or achy, it is ok to take a day off or cross train.
5. Running With The Pack Or A Lone Wolf?
Some love the solitude and stress reduction of running alone, while others are motivated by a running buddy or a group. Find what works for you.
6. Relax And Have Fun
[Related: Find other runs in the Charleston area.]
For more information, contact Flynn at flynnmg@cofc.edu.
