Looking to take up running? Some best practices, Sacramento trails and clubs
Looking to start running? Don’t know where to start? The Sacramento Bee spoke with Brandon Hassid, an assistant professor and assistant team physician for UC Davis Athletics, about the benefits and best practices for beginning runners.
Additionally, The Bee found dozens of running clubs and a number of running trails where those new to the sport can find support and places to run.
Here’s what to know:
Why start running now?
From a cardiovascular standpoint, the health benefits of running are fantastic, according to Hassid.
Particularly for people as they grow older, running can provide both short and long term benefits including muscle strength. By far though, the main benefit of running is building bone density in the lower extremities such as the legs. Stronger bones, especially as we age, means less risk of severe injury from minor falls.
“That kind of repetitive impacts on the ground,” said Hassid. “It helps maintain your bone density and prevent osteoporosis and osteopenia as people get older.”
Additionally, Hassid noted that exercise in general has shown to improve mood symptoms associated with depression and running in groups can provide social emotional benefits.
How to start running after years of not working out?
Hassid said this is a common question he gets asked, especially when medical problems begin to arise.
For Hassid, patients who were once incredibly active can often make common mistakes that increase the likelihood of injury.
“... Wherever they were when they were last running or doing their activity in terms of how much they were doing or how intense or how fast they were doing it, (they) just assume that they can jump right back in where they were, even though it’s been weeks, months, years since they were last running.”
Hassid said those returning to running after a period of inactivity should be reminded they have lost a lot of the previous training benefits such as strengthening the tendons and muscles that help stabilize the joints and the movements of the legs.
He recommended runners start with a fraction of what they were doing before and ease up on the intensity and the duration of runs, and he highly recommends days off between runs.
For new runners or returning runners, Hassid encouraged a run/walk progression. This means alternating running for one minute, then walking for one minute, or a one-to-one ratio of equal amounts walking and running. For people adjusting to a one-minute run, they can run for one minute, and walk for five minutes in order to lower the risk of injury, Hassid said.
What are some common injuries involved in running?
The most common running injury is patellofemoral pain syndrome, otherwise known as runner’s knee. People will experience pain in front of the knee or behind the kneecap. The causes can be structural or a certain way of walking or running, according to Johns Hopkins Medicine.
Hassid recommends rest and treatment in order for the knee to heal correctly.
He also mentioned other common injuries for runners.
“People can get shin splints, where they get pain over the inner front part of the shins with running,” Hassid said. “The things that we have to be careful with are that shin splints can look like a stress reaction, or even a stress fracture of the bones in the shin and the tibia, and we have to treat that much more conservatively, so you don’t want to miss that.”
For shin splints, Hassid recommended being evaluated by a physician.
Where are local running trails in Sacramento?
The Sacramento area is home to a number of running trails from running through the city to a run immersed in nature. Here are some of the trails highlighted by the Sacramento Running Association.
Lake Natoma Loop
1901 Hazel Ave., Gold River
Mckinley Park
601 Alhambra Blvd., Sacramento
Sacramento State University
6000 J St., Sacramento
Southside Park
2107 6th St. Sacramento
William Land Park
4000 South Land Park Drive, Sacramento
Ancil Hoffman Park Trail
6341 Tarshes Drive, Carmichael
City of Folsom
50 Natoma St., Folsom
Johnson-Springview Park
5480 Fifth St., Rocklin
What are the local running clubs in Sacramento?
The Sacramento Running Association lists local running clubs for those looking to join a group, find new friends or get guidance on their running journey. Here are groups that can help.
9RUN6
9RUN6 is a twice a week running club in Sacramento aimed at having fun and encouraging each member.
Runs:
- Wednesday 5:30 a.m.
- Friday 5:30 a.m.
Arete Women’s Running Club
Arete is a nationwide women’s run club with a strong Sacramento chapter. The group is for people who take running seriously but at ANY pace. Members come from all over the greater Sacramento region and meet up regularly throughout the week.
Black Girls RUN!
The mission of Black Girls RUN! is to encourage making fitness and healthy living a priority. Weekly runs are held across Sacramento with women of all ages and abilities welcome.
Buffalo Chips Running Club
The Buffalo Chips Running Club is the Sacramento area’s largest, oldest and friendliest running club, according to its website.
Runs:
- Tuesday – 6:00pm
- Saturday – 8:00am
- Sunday – 8:00am
Cap Tappers
Join the Cap Tappers every Monday evening at 6:30 p.m. for a run followed by a meet up to have a beer, according to the club’s website.
Runs:
- 2222 Fair Oaks Blvd, Sacramento
- Mondays at 6:30 pm
Claimstake Run Crew
Claimstake Run Crew brings a weekly running group to Rancho Cordova and of course, it’s out of Claimstake Brewing. There are no fees to join and everyone is welcome according to Claimstake Run Crew.
Runs:
- 11366 Monier Park Place, Rancho Cordova
- Wednesday at 6:30 pm
Fit4mom
FIT4MOM Run Club + program is designed for any level of runner with customized weekly training plans and tools to track your progress.
Black Men Run
The Black Men Run group is meant to encourage health and wellness among African American men by promoting a culture of running/jogging to keep fit, resulting in “A Healthy Brotherhood,” according to the group’s social media.
Sloppy Moose Running Club
To join, simply show up at Bike Dog Brewery in West Sacramento (2568 Industrial Blvd #110) at 6:30pm. Come a little early to sign in, buy some beer tokens and meet some people. Runs are approximately 3 miles/5K for all ability levels.
SloppyMooseRunningClub@gmail.com
Trail Running Adventures
Trail Running Adventures aims to have fun and provide motivation. The group’s motto is simple, “no runner left behind,” according to its Facebook page.
FrontRunners/Walkers
The LGBTQ running and walking club welcomes everyone including allies, according to the group’s Facebook page.
Runs:
- Saturdays at 9 a.m. at University Avenue side of the Guy West Bridge
Corremos Sacramento
Corremos Sacramento is a Latino-led running club and community for outdoor activities including running and other outdoor sports.
Run or walk:
- Mondays at 6:30 p.m. at Fairy Tale Town in Land Park
- Thursdays at 6 p.m. at Wild Runners Fair Oaks
- Saturdays 7 a.m. at Wild Runners Fair Oaks or 8 a.m. at Bueno Cafe.
Sacramento Run Club
Sacramento Run Club is one of Sacramento’s newest run clubs built on diversity and community. The club meets at The Barn – Drake’s Brewing Co. 985 Riverfront St. in West Sacramento.
- Tuesday – 7:00 p.m.
- Wednesday – 7:30 a.m.
- Thursday – 6:30 p.m. and 7:30 p.m.
- Friday – 8:00 a.m.
- Saturday – 8:00 a.m.
- Sunday – 7:45 a.m. and 8:00 a.m.
Trail Sisters – Auburn
Trail Sisters Auburn invites all women interested in trail running and hiking, building friendship, and supporting each other, according to the group’s website. The group’s mission is to increase women’s participation and opportunity in trail running and hiking through inspiration, education and empowerment.
