Running Tips

Your top running questions answered by renowned running coach Greg Domantay, founder of Run Chicago

How do I get started as a runner?
Like any other discipline - the best place to start as a beginner is education. I tell beginners this all the time - go back to school, and ask the experts to help you get started on a program that makes the most sense for your level of skill and commitment. Whether your goal is to run a mile or a marathon, training will help you maximize the potential of your running.

Why is it necessary to warm up before running?
Warming up is important for simple biological reasons. By warming up, you raise the heart rate, raise your blood pressure, and increase your circulation so that oxygen can get around your body more efficiently. In warming up your muscles, you're helping the blood to run at a faster rate and increasing your core body temperature, so the body's more receptive to the forces we put upon it during our running.

Why should I train to run faster if I am just a recreational runner?
Of course, not everyone has the desire to be a competitive runner. Many run for fitness, to challenge themselves, or because they merely enjoy being outdoors.

But regardless of your reasons for running, you can always improve the value of your workout with training. One way to look at it is simple math. Say you run a 10-minute mile. If you have only 40 minutes to get a workout in, you'll run 4 miles. And that's fine. But if you trained under a qualified coach that has the knowledge and expertise to support you as a runner, you may soon run an 8-minute mile. In the same amount of time, you'll cover 5 miles in a workout.

This can translate to several more miles per week, and better, more efficient workouts. You'll burn more calories, increase stamina and strength, and gain speed. No matter your goals - training can help you reach a higher goal, and feel better about yourself and your workouts.

Why should runners visit Run Chicago?
I've been coaching in Chicago for two decades, and this is the first store of its kind. It's a true one-stop shop for runners where you can get the best products available and talk to experienced coaches. We have qualified coaches on staff all the time, and we'll get you started on a program that makes sense for you, no matter what your skill level or goals.

Do you offer clinics / classes for beginners?
Yes. We offer a really wide range of programs, including for beginners, run/walks, or women's only workouts. Take a look at our Training [link to Training] section to view more details about the classes currently offered at Run Chicago.

You've got a pretty amazing record. How do you prepare for a race? Do you have any rituals?
There's no secret ritual that I do. It's simple, really. Your racing should mimic your practice. I do my regular warm-up, and do a certain amount of stretching. Strides are important in preparing for a big race because they get you really loose and ready to go. I wish I could give you a secret chant or something, but in reality my methods are very by the book—and they work.

Of all the races you've one, which one was your favorite?
I'm always looking forward, never back, and I think all great runners have to live like that. So my favorite race is my next one. Never think in terms of you've peaked, and it's all downhill from there. Always strive for better, and you'll achieve it.