published in Fort Wayne Monthly magazine September 2009

This month is the Fort-4-Fitness health fair, half-marathon and 4-mile run. Does seeing a mass of humanity lace up shoes and hit the streets make you feel inspired? Intimidated? Slightly guilty in a “I should try that” kind of way?

I checked “yes” on all three, so I checked with local runner, coach and writer Brett Hess for answers to my deepest fears and biggest excuses. I would rather lift weights for four hours, but look for me in the 4-mile run. I’m starting small and going slow, yet I’m determined to jog across the finish (even if there is some walking involved in getting there).

Read on for Brett’s advice to this speed-challenged novice and leave intimidation in the dust.

Tell me about your running experience: Why did you get started? When and how? Why are you an expert?

I started running in 1979 at age 14. I was entering ninth grade at Harding High School, I was 4-foot-9, and I weighed just 76 pounds. But I loved sports, and we had a very good cross country program. I was the 22nd-best runner on a team of 22 runners, but my coach, Larry Yant, told me if I would just run five days a week the next summer, I would improve greatly.

So I entered a big race to motivate me: the Hooks/33 Fort Wayne Marathon. I finished in 3 hours, 52 minutes. By the end of the next cross country season, I was the sixth-best runner on the team!

I went on to run for Indiana Wesleyan University, where I won several all-conference and all-district honors.

In 2000 I got back into running seriously through Team in Training, a Leukemia & Lymphoma fundraising effort, first as a participant, then a mentor and finally a coach for two years.

I was a nationally certified run/walk coach for a few years before serving as a volunteer assistant coach for the Maple Creek Middle School cross country program near Huntertown.

Since 2000 I have had a weekly running column in The News-Sentinel and have covered area high school cross country. I write a weekly column for CBS College Sports about major college cross country and track. I’ve also had features published in Marathon & Beyond and Running Times, two national running publications.

I’ve qualified for and completed every Boston Marathon from 2001 through 2008. I’m not in much of a competition phase right now but continue to train.

I think I should run more because it's really hard for me, and if it's really hard, my body is burning more fuel. What other benefits does running impart?

It does burn serious calories, so it will help you get into shape quickly. But you should ease into it by alternating running and walking: running for three minutes, walking for one minute.

Running on softer surfaces lessens the impact and helps build strength in your feet, ankles, hips and lower back. I recommend running on grass or trails—unless you have bad ankles.

Running does a lot of great things for the human body. It strengthens the heart, increases your metabolism, builds your lower extremities.

How does one begin to run? Aside from that one-foot-in-front-of-the-other business.

It is about the shoes. The wrong shoes can derail you very quickly, either through injury or unneeded pain. In Fort Wayne, we have two great places: Three Rivers Running Company and Toenges. Both have very knowledgeable staff and great shoe choices for all types of runners.

If you are being treated for any sort of health condition, you should see a sports doctor before sprinting out the door. And starting out with a run/walk ratio is best. A lot of runners started out as walkers who slowly switched over.

There are several coaching options, most of which you can learn about by visiting Three Rivers Running Company or Toenges. Both places sponsor group runs where you can meet others with your current fitness level. You don’t have to do it alone.

How quickly might one expect to progress?

Let your body be your guide. Some are more natural at running than others. This is a marathon, not a sprint, so to speak. Take it slow and steady but be very consistent. It’s not good to push it too hard early or you may end up injured.

Where are some places to run when it's cold, dark, raining, snowing, dangerously hot and humid or otherwise impossible outside? I recognize this includes most of the year here in northeast Indiana.

Treadmill running is a great invention. I wouldn’t recommend running in the elements until you become experienced with running. You really have to learn how to read your own body. I don’t really like the banked indoor tracks, because it can create an uneven running path and result in unnecessary knee, hip and ankle ailments.

What training opportunities exist in Fort Wayne for someone who wants to learn good form and/or learn to race?

First, the Fort Wayne Track Club provides many services or will help you hook up with all sorts of coaches and training groups. Visit www.fwtc.org. Also, see the people at the two shoe stores I’ve already mentioned.

What are some quit-running signs? If my knee feel wonky one day, should I shake it off and try again tomorrow, or should I buy crutches and milk my coworkers for sympathy?

You can have discomfort, and you can have soreness, but pain is serious. As a rule of thumb: Soreness or discomfort for a day or two is okay. Any longer than that, it’s something to pay attention to. If it lasts a week, something is probably wrong.

Ice is a natural healer. For sore muscles or tendons, ice the area within five minutes of finishing your run.

What gets you unstuck when you hit a plateau? Or just a really big hill?

If you want different results, you need different training. It’s good to keep it fresh by mixing up training cycles and training days. For example: If you run 4 miles every day at an eight-minute-per-mile pace, slow down a little and run 5 miles at a nine-minute pace one day before trying to run a seven-minute pace for 3 miles the next day.

What words of advice would you give to someone who is thinking about running more and signed herself up for a race even though she doesn't have a lot of time nor the inclination to run much.

Get a friend, get a coach or join a training group. You can’t do it on your own.

Who inspires you to run?

Over the years I've been inspired by a lot of things: self-improvement, building self-worth, competition, health. But why I run now is to be an example to my children. I want them to know that running is like life: You will get out of it what you put into it. And in that rare instance that you don’t, you’ll learn that life isn’t always fair.