Get ready to run: Advice from the Butler YMCA on running in 2025
You’ve got to walk before you can run. That’s the advice Jamie Knauff, the aquatic and program director at the Butler YMCA, 339 N. Washington St., has for people who are planning to start a running program in 2025.
Knauff said a good tip for beginners who are completely new to running is to start with run/walk intervals. Then slowly eliminate the periods of walking as you progress. It’s important to stretch before and after a run.
“Find a running buddy. Workouts are much more enjoyable with a friend,” she said.
Don’t subscribe to the “no pain, no gain” school of thought.
“Listen to your body! Your body will tell you how it feels, what it needs,” Knauff said.
What to wear on that body is also very simple.
“There are many options for running gear, but you simply need a good, comfortable pair of shoes. All the rest comes with experience and time,” she said.
“There are things like running belts, lights, jackets, socks … none of which are a must-have to start your running journey. When it comes to shoes, there are so many brands and models. Go to the store and try them on, find one that feels good on your foot,” she said.
“The most expensive shoe may not feel good or make you a fast runner. Everyone’s foot is different, what works best for your friend might not be what is best for you, ” she said.
After time, slowly progress your running distance to more miles. Knauff said set a goal for yourself. Perhaps it is simply to sign up for a race and walking it to gain experience or setting a timed goal for completing the race.
To prepare, Knauff said, “Find out the course terrain for your first race and when possible, train on something similar. If your race is rolling hills, you do not want to train on a flat terrain only.”
The Butler YMCA has the following races on its 2025 schedule:
April 5: Indoor Triathlon
¼ mile swim|7 mile bike|3.1 Run
June 28: Butler Road Race
5 Miler or 2K
Nov. 1: Turkey Trot
5k or Kids 1 mile
A great place to look for races is Runsignup.com or on the website of the race timers in the Butler area — www.runhigh.com, www.smileymiles.com and wolfcreektrackclub.com.
All three timing services time races all over Butler County and surrounding communities.
Knauff said just the same as shoes, the running experience will be different for everyone, but all can benefit for the activity.
She said, “The number one benefit for everyone is heart health and cardiovascular fitness. Things like mental health, endorphin release or weight management can vary from person to person. I personally enjoy a race every now and then because I can spend time with my friends. Moving in general is wonderful for the body. Walk, run or jog, just cross the finish line you choose!”
