by Margo Ragan
What has 52 bones, 66 joints, 40 muscles, and hundreds of sensory receptors, tendons and ligaments? If you answered “feet” and are a runner, you already know how important it is to take care of your feet while engaging in this sport. Getting involved with the Bucks County Roadrunners is one way to enjoy the thrill of running without getting hurt in the process.
Yardley resident Fred Gropper remembers seeing his father Len run in the Long Island Earth Day Marathon. The time was 1977, the weather—East Coast brutal. “I watched men running in the snow all the while the snow was coming down hard,” Fred said. “My dad actually finished the marathon, and all I could think of was that these participants were crazy!”
Two years later, though, in 1979, Fred joined the “crazy” ones. He ran in his first major race, the Marine Corps Marathon, and he literally has not stopped running since.
He serves as President of the Bucks County Roadrunners, and no, there is not a Wile E. Coyote in their organization of over 400 men and women. “We are a group of people who find the benefits of running to be physical, mental and social,” Fred explained. “It's one activity in which the entire family can participate—or a single person can join and not feel alone.”
When Fred and his wife Jennifer moved to Bucks County from Long Island, they knew few people outside of their immediate community. Running changed that for both of them. “At first, Jennifer found a theater group for me. I like to sing and dance, and my favorite role is the Tin Man, which I was able to perform in three separate productions of The Wizard of Oz,” said Fred. “But my real passion is running, and I was recruited by a fellow runner, Greg Grace, to join the Roadrunners. That has opened up a world of friendships and opportunities for both Jennifer and me.”
The Roadrunners do not hold structured meetings. Rather, they communicate via monthly newsletters, which Jennifer has updated and developed as editor. As a Graphic Design student at Bucks County Community College, she has used her talents to make the newsletter an easy-to-read vehicle for runners on the go, with a monthly blog based on member’s profiles, a current schedule of race dates, locations and information. The newsletter includes a President's message, which Fred admits she edits for him, but the tag line is his own, “Gotta Run!”
Membership in the Roadrunners entitles a person to the monthly newsletter as well as a 15 percent discount at www.runningwarehouse.com. This is a great site for obtaining the latest in running apparel, shoes, and gear. Fred does request that members communicate with him first at freddyjay55@yahoo.com in order to facilitate the discount process.
In addition the newsletter details a Weekly Training Run Schedule, with identification of where, when and time of these training runs. A Winter Schedule is also posted by date, day, time, race and distance. Short and long runs are conducted on Sundays at Tyler State Park beginning at 8:00 a.m.
Someone once wrote that “The hardest step for a runner is the first one out of the front door.” Listening to Fred and hearing his enthusiasm, a person would find getting up and out not all that difficult.
He lists many reasons for taking to the open road or track. For the younger generation, Fred encourages running because of its financial benefits. “Compare the cost of comfortable clothing and a good pair of running shoes with the cost of a gym membership. A good running shoe costs approximately $80 dollars and will last at least three months. A gym membership would be way in excess of that,” he said. “During this time of recession, running is an affordable, effective means of exercise.”
Fred admits that many people fear the weather, it's either too hot in the summer or too cold in the winter. “Start your running program either in the spring or the fall. The less impediments you have in your way, the more likely you will be to continue,” he said. “If it is very warm, pick a shady route to run. Conversely, if it is cold, try to run when the sun is at its highest point of the day.”
Many people have treadmills in their home. On days when the weather is not cooperative, Fred uses a treadmill to get his running time in. “The surface of the treadmill is softer on your legs, so there is an added benefit.”
Getting yourself outdoors opens up the opportunity to meet your neighbors, their dogs who hopefully like to run too, and in general to discover things you might ordinarily pass by without noticing. Fred's biggest payday happened when he first began running. “Some friends and I were jogging on the main road near my college in Long Island. I looked down and saw $26 dollars lying on the road,” he said. “We all had a nice breakfast that day. My point is that you never know what you may see or find once you get out on the road. It's an adventure.”
Another bit of advice that he offered is his 20-minute rule. “Twenty minutes of running three times a week gives you the maximum benefit of aerobic exercise,” he said. “If you are devoting more time, then you are doing it for different reasons such as preparing for a marathon.”
His personal experience with his first marathon is a cautionary one for those who think they can run a marathon at the outset of their training. “This was the Marine Corps Marathon,” he said, “and I could write a book about what I did not know and should not have done.” Fred did not wear gloves, as he should have in the cool weather, he drove a car immediately after completing the marathon, and totally cramped up to the point where he was immobile.
“I swore up and down that I would never do this to my body again,” he said, “but once I rested, I was looking for another marathon to join.” Another benefit of being a member of an organization such as The Roadrunners, Fred says, is that there is a camaraderie, where information on what to do, and wear is freely exchanged.
If you are fifty years or older, you are not too old to begin running. However, Fred does offer specifics points to follow. “A senior should get medical clearance before beginning any sort of athletic activity,” he advised. “I started running in my twenties, and never had any health issues until my forties. A visit to the doctor is in order before you head out the door.”
Secondly, he urges senior people to create a program of alternating running and walking. “You have to start slowly, in order to build up your endurance,” he said. “It is not necessarily the miles you run, but the time you devote to running on a consistent basis.”
Being part of The Roadrunners will also give you information that you may have wondered about, but were afraid to ask, for example, what should you eat, if at all, before going out for a run. “For me, that process has been one of trial and error,” said Fred. “For years I have eaten oatmeal or whole cereal because it is easily digestible. Some runners I know do not eat anything before they run, others eat only pasta on the night before. I advise people to stay with what is familiar with their own digestive system.”
If you plan to run for a long period of time, it may be a bad idea to consume a lot of fat and fiber before starting out. Most running authorities suggest a fair amount of carbohydrates in relation to protein.
When his personal physician suggested medication for his high cholesterol count, Fred decided to add a radical change to his diet. “I cut down in meat, cheese and milk but continued with my regular running program,” he said. “My cholesterol numbers went down accordingly.”
However, Fred stressed that running is not a cure to health issues in and of itself. “It does not protect or make a person immune to genetic conditions,” he said. “Jim Fixx who was a famous runner and author of a best selling book on running died of a heart attack. He did not get physicals because he was afraid that the doctors would tell him to quit running due to his family history of heart issues.”
Now that you are interested in running, what kind of shoes should you purchase? Fred strongly advises that beginner runners go to a specialty athletic shoe shop before they go out on the road. “The Newtown Athletic Store has sales personnel who are runners and will be able to fit your foot properly with the right shoe,” Fred said. “You should also read magazines such as Running World for their suggestions.”
One of the hottest shoes currently on the market are the Vibram FiveFingers shoes.
These shoes look very different from standard running shoes with which most of us are familiar. They fit around all five toes, and are part of the minimalist barefoot running movement.
Fred does not wear Vibrams, but has a runner friend who wears them all year long, and is a strong advocate of this type of shoe. "He says the shoes help him to run more naturally," said Fred. "Christopher McDougall, best selling author of Born To Run, is an advocate of running naturally, that is, barefoot, or as close to barefoot as we can."
McDougall argues that there is only one other animal on this planet who wears shoes, and “that is because we grab them by the leg and hammer them (shoes) on.” Fred, however, makes the point that there are structural issues to be considered. Those 52 bones, 66 joints and 40 muscles in your feet may have need for special attention. Even the makers of Vibrams suggest that if the shoes hurt you, stop wearing them and allow your body to heal.
“I wore the same brand and style of running shoe for years, but did not realize that subtle changes were being made to the shoes as they were being upgraded,” he said. “I got older, the shoes gradually changed, and my feet began to bother me. A trained salesperson literally put me on the right track for a different pair of shoes.”
As one might imagine, there is not a downside to running for Fred and his Roadrunner friends. “Running has helped me with my confidence and I am now comfortable speaking to a crowd of a couple hundred people,” Fred affirmed. “The sport has kept me relatively healthy; I look younger and feel better.”
Jennifer claims Fred checks out whether or not marathons are being held in any cities they plan to visit, so that he can coordinate a run with his vacation. Fred admits he ran on their honeymoon, which they spent in Athens, Greece. “I have run in the desert of Las Vegas, in Louisiana, Venice California, Colorado Springs,” Fred concluded. “It has totally been a life changing experience for me, and I highly recommend everyone give it a try.”
(bio)
Margo Ragan is a freelance writer and lecturer at Holy Family College who lives in New Hope, PA.
For information, visit www.bcrr.info.