ALONG ROUTE 135 TODAY. THANK YOU. YOU KNOW, YOU CAN’T HELP BUT FEEL INSPIRED WHEN YOU WATCH THESE RUNNERS, RIGHT? AND YOU WATCH THE MARATHON, YOU’RE THINKING, HOW DO I BEGIN? OR HOW DO I UP MY ROUTINE? SO WE HAVE JEFF GATE RUNNERS, WORLD RUNNER IN CHIEF TO KIND OF WALK US THROUGH THAT. YEAH. I MEAN, YOU SEE, YOU’RE GETTING INSPIRED WATCHING THIS. YOU WANT TO GO DO IT? YOU MAYBE DON’T SIGN UP FOR A MARATHON RIGHT AWAY, BUT A LOT OF PEOPLE WILL JUST GO OUT AND THEY’LL START RUNNING AND IT’LL FEEL GOOD FOR A WEEK OR TWO. AND THEN ALL OF A SUDDEN SHINS HURT OR SOMETHING ELSE ACHES. AND IT’S JUST THEY DID TOO MUCH TOO SOON. THEY NEED TO PROGRESS. I SAY BOOK LIKE A 20 MINUTES TO A HALF HOUR ON YOUR CALENDAR, FIVE DAYS A WEEK. SCHEDULE IT AND MAKE IT AS IMPORTANT AS ANY OTHER APPOINTMENT IN YOUR DAY. TRY TO DO IT EARLY IN THE MORNING, BECAUSE WHEN LIFE GETS BUSY, THAT RUNS A THING THAT GETS BUMPED RIGHT AND JUST MAKE IT A HABIT. AND DON’T WORRY ABOUT HOW FAST OR HOW FAR YOU’RE GOING. JUST GET OUT THERE AND MOVE FOR THOSE 20 MINUTES OR SO. SO WHEN I RAN MY FIRST MARATHON, I USED RUNNER’S WORLD’S BEGINNER’S PLAN. THANK YOU. 16 WEEKS. IT WAS. THIS WAS A 15 YEARS AGO, BUT IT WAS GREAT. IT WALKS YOU THROUGH. IT’S IT’S A BASIC STEP BY STEP PROCESS. IT TELLS YOU MONDAY OF THE FIRST WEEK YOU SHOULD DO THIS. YEAH. IF YOU HAVE NO IDEA, COME TO US AT RUNNER’S WORLD.COM. FIND ONE OF THOSE PLANS WE’RE GOING TO WALK YOU THROUGH SAFELY FROM WHEREVER YOU’RE STARTING TO GET YOU TO THE LINE, READY TO HIT YOUR GOAL. SPEAKING OF SAFETY, LET’S TALK ABOUT CONDITIONS OUT THERE TODAY. UM, QUITE A CHANGE FROM LAST YEAR WHERE IT WAS KIND OF PRETTY WET AND AND SOMEWHAT MISERABLE FOR SPECTATORS, GREAT FOR RUNNERS. WE KIND OF HAVE THE REVERSE THIS YEAR. IT’S GREAT FOR SPECTATORS, ALMOST TOO HOT FOR RUNNERS. RIGHT? WE’RE SEEING A LOT OF FOLKS CROSS THE FINISH LINE. NOT IN GOOD SHAPE. THE TEMPERATURE IS REALLY HOT WHEN YOU’RE JUST STANDING THERE IN THE SUN. EVEN AS A SPECTATOR, WHEN YOU’RE OUT THERE ON PAVEMENT AND THEY HAVE THE WIND AT THEIR BACK JUST SLIGHTLY, IT WASN’T REALLY A HEAVY TAILWIND, AND THAT JUST DOESN’T ALLOW YOU TO OUTRUN YOUR BODY HEAT EITHER. SO YOU’RE KIND OF TRAPPED IN YOUR OWN LITTLE SPHERE. IT REALLY MAKES FOR TOUGH CONDITIONS AND THAT SUN IS JUST BEATING THEM ON ONE SIDE TO, UM, SO THAT’S A LONG 26 MILES, ESPECIALLY FOR PEOPLE THAT ARE OUT THERE FOR, YOU KNOW, MANY HOURS. NOT EASY AT ALL. YOU KNOW, YOU MENTIONED HOW YOU DON’T NEED TO SET A GOAL OF HOW FAR YOU NEED TO RUN WHEN YOU’RE JUST BEGINNING, BECAUSE I THINK IT CAN BE DISCOURAGING IF YOU’RE JUST TRYING TO DO IT AND YOU WANT TO DO TOO MUCH TOO SOON. SO WHAT IS THE FIRST STEP IN TERMS OF GETTING YOUR MIND RIGHT FOR THIS? SO IT’S JUST TO THINK, I’M JUST GOING TO GO OUT THERE AND MOVE FOR A SET AMOUNT OF TIME, RIGHT? I’M JUST GOING TO GO OUT THERE AND HAVE FUN. A LOT OF US GET DISCOURAGED BECAUSE WE’RE NOT FAST. YEAH, WE CAN’T RUN VERY FAR. NONE OF THAT MATTERS. YOU’LL GET THERE. NONE OF THESE PEOPLE JUST WOKE UP YESTERDAY AND SAID, I’M GOING TO GO RUN THE BOSTON MARATHON. THEY’VE TRAINED FOR YEARS, YOU KNOW, MONTHS AND YEARS TO GET HERE. AND THAT’S OKAY TO TAKE THE BABY STEPS. AND I LITERALLY SAY WALK. WALKING IS JUST AS GOOD AS RUNNING. AND GET YOUR GET YOUR HEAD AROUND THAT, THAT THAT IS NORMAL. AND THAT IS OKAY. DOES IT MAKE A DIFFERENCE? I THINK FOR A LOT OF FOLKS WHO MIGHT NOT BE RUNNERS, MAYBE THEY’RE ONLY RUNNING. EXPERIENCE IS ON A TREADMILL. THEY MIGHT FIND IT’S A WORLD OF DIFFERENCE IF THEY ACTUALLY GO OUTSIDE. RIGHT. IT MIGHT HURT A LITTLE BIT MORE BECAUSE YOU HAVE HIGHER IMPACTS, BUT IT’S STILL RUNNING. YOU’RE STILL GETTING QUITE A BIT OF IMPACT, EVEN ON A TREADMILL. THE TREADMILL JUST DOESN’T QUITE FEEL AS NATURAL AS A ROAD SURFACE BECAUSE THE BELT KIND OF SLIPPING UNDERNEATH YOU. AND IF YOU ONLY DO TREADMILL RUNNING, JUST DO ONE DAY A WEEK OUT ON THE ROAD AND SEE HOW YOU FEEL. LET’S TALK ABOUT SNEAKERS GEAR. HOW IMPORTANT ARE SHOES? THEY ARE OUR PROTECTIVE EQUIPMENT AND WE LIVE IN A GOLDEN AGE OF SHOES LIKE THE TECHNOLOGY THAT’S HAPPENING RIGHT NOW. IT HELPS RUNNERS BE FASTER LIKE WE SEE AT THE FRONT OF THE PACK. THEY’RE ALL THEY ARE ALL LOADED WITH THE BEST STUFF, BUT IT ALSO JUST MAKES YOU HURT LESS. IT MAKES IT MORE FUN. IT MAKES IT MORE ENJOYABLE. AND IF YOU’RE HAVING FUN, YOU’RE MORE LIKELY TO GET OUT THERE MORE OFTEN. SO, YOU KNOW, PICKING THE RIGHT PAIR OF SHOES THAT FITS RIGHT AND IS COMFORTABLE IS GOING TO GET YOU OUT THE DOOR MORE OFTEN. YOU GOT TO GET IT RIGHT. JEFF DENGATE, WE THANK YOU SO MUCH FOR YOUR TIME. THANKS, JEFF. WE APPRECIATE IT. RUNNER I