Free Seminar Offers Tools to Get Off the Couch and Get Fit

Kiersten Bartolotta, founder of and Brendan Barrett, co-owner of , presented a free fitness seminar, “Get off the Couch and Get Fit,” at the Sayville Running Company on April 25.

More than two dozen would-be walkers and runners attended the event, which offered tips on everything from warming up and cooling down to the best shoes, sneakers and clothing to wear.

There are many reasons to begin a running/walking program, more than just getting fit, Bartolotta said. Of course, the physical benefits are important but there are also mental and social benefits to starting the journey. “Exercise because of the journey,” she said. “Women who don’t diet should be exercising one hour per day, seven days per week, just to maintain their weight.”

To get started, you should have set goals and write those goals down, she said. Make a habit of exercising, keep a training log and formulate what you want to accomplish both short and long term. “Figure out when you are going to work out and find a way to fit it into your schedule,” Bartolotta said. “It’s hard to get started; it’s going to be a mental battle.” You need to make a specific plan, sit down and implement it.

Whether you start by walking and slowly work your way up to running or a combination of both, it’s important to have a plan. “You should be shooting for a 20 minute mile; a good pace is three miles an hour to get started,” Bartolotta said. Walking burns around 54-75 calories per hour, depending on fitness level, weight and pace.

Running offers the greatest calorie burn at 105 to 120 calories per mile but not everyone can run. If you are very overweight, have injuries or are a senior who has never run before, it’s best to consult a physician and start with a walking/running combination workout. “It needs to feel tough some of the time; sometimes it needs to be fun and sometimes it needs to feel uncomfortable,” Bartolotta said.

“Don’t get hung up on the specifics of all of it,” Barrett added. “It’s all relative and the beauty of it is there is always a goal.” Barrett also went over the proper type of clothing to be wearing before you begin your fitness regimen. Clothing should be made of wicking material, and socks and bras are important too. Shoes should be properly fitted, and a specialty store will be able to provide the proper information on your shoe type.

A pedometer is a good device to get you on track and see how many steps you are taking. Many fancy gadgets are out there to track distance, calories and more but they aren’t necessities for a beginner program.

As far as the actual training program goes, attendees were given a 12-week walk/run program as well as a faster track version that gives a session by session breakdown of the workouts. To get started, you should fill in your training log, write in your journal after each run about your distance, temperature, how you feel and your goals for your next workout.

The goal over the 12 weeks is to get to a 5K by the end of the training program, so Barrett and Bartolotta offered some race day tips. It’s best to register early for a reduced price and always rest your muscles before the race. Don’t use new clothing or shoes before the day of the race and make sure to get there early. “It’s best to eat carbs before the race and proteins after,” Barrett said. “Stay hydrated; you actually don’t need water during a 45-minute race. Post-race is the best time for water/electrolytes and a protein should follow for muscle recovery.”

After the race, there should be two to three days of rest and walking before you resume your training. After you have completed the race, it’s important to set a new goal, review your past goals and make improvements. If injuries do occur, use the RICE method – rest, ice, compression and elevation.

After the seminar, Barrett was able to show the attendees around the running store, pass around different shoe types and even measure how they distribute their weight for the proper shoe fit on the store’s machine. Discounts were offered on apparel and shoes and also for Kiersten’s walking program. She also provided a resource list for walkers and runners of organizations, magazines, websites, books and DVDs.