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Join a Group to Enhance Your Training

By Chelsey Franz, MS, AT

Everybody needs a buddy. Having an accountability partner is one of the primary reasons people follow through with a New Year’s resolution of getting in shape and staying in shape. By joining a group to workout, participants are provided with a structured, quality workout led in a motivating and fun environment. These key elements will help ensure that January goals are maintained throughout the spring and into the summer.

Often times, the idea of starting a workout program can be overwhelming due to the simple lack of knowledge of which exercises and/or activities to participate in (Ever flip through late night TV? Should we choose Abs of Steel, Buns of Steel or Bowflex?). Joining a group provides an educated leader to direct the workouts and ensure proper technique is used. Workouts are designed ahead of time and follow the latest exercise information for the goals of the class. Participants simply have to arrive in proper attire (no flip flops, please!) and follow directions. Most workouts will include some core work, but they are specific for the type of programs offered. When joining a group workout, remember to add variety to the activities. If taking a cycling class twice a week, try to add a weight lifting class once a week to balance out the workouts. Even Lance Armstrong works on his biceps a little.

Group workouts are also motivating, encouraging the participants to workout at a higher intensity than one would if exercising alone. Music provides a base tempo — slower songs for the warm up and cool down; faster paced songs for the more challenging parts of the program. An energetic group leader (how can they speak so effortlessly while squatting such large weights?) also encourages the participants to push harder, giving the number of sets/reps left or the number of minutes remaining.

Finally, in order to make a lifestyle change, the activity needs to be enjoyable. Besides the health benefits gained by staying with a workout program, group workouts are enjoyable for the social aspect. Meeting friends once or twice a week in a positive and healthy environment will ensure that the activity takes priority in a hectic daily and weekly schedule. Accountability with group members provides the necessary motivation to arrive on time and can even add a little friendly competition. Wager at your own risk...

Many workout facilities/gyms have seen the positive results that group exercise offers and now provide several different workouts for their members to enjoy. Classes range among cycling, lifting, yoga/Pilates, and water exercise. Local running stores also provide opportunities for runners/walkers to meet for weekly or bi-weekly workouts. However, if you don’t want to pay a fee to gain the benefits of a group workout, simply engage a few friends, follow the guidelines below, and begin a group of your own.

Getting Started
Whether you are a first time runner/walker or a seasoned veteran, follow a few simple tips to keep the focus: Pick a goal, pick a workout schedule, set specific days/times to meet, hold participants accountable, and have fun!

An easy way to get started is to pick a race to enter. A goal of finishing a 5k, 10k, or even a half marathon will be motivation to keep on track with the workouts. Visit the website for a race near you. Many local races are a lot of fun and some will benefit local charities or food drives. Registration can be done online, and the websites should provide all the necessary information from parking to bib pick-up times. Give yourself plenty of time to prepare: 10 to 12 weeks for a shorter race and up to 16 weeks for a half marathon or longer.

Now find a workout schedule. Again, go online. Search for a well-detailed running/walking program. This program should give very specific workouts for each week leading up to the event while explaining the running lingo (i.e. tempo runs versus interval running) so there are no questions on a specific day’s workout. Be realistic. Don’t pick a six day per week running schedule when three days per week is all you can prioritize.

Then choose set days and times to schedule the workouts. Make sure the times work for all involved and then hold each other accountable. If the days are set in advance, there should be no reason why a workout is missed. There are others counting on you to make the workout, so don’t let them down.
Finally, have fun! Enjoy the scenery and elements if walking/running outside. Enjoy socializing with friends. Enjoy doing something great for your mind and body. So find a buddy...and follow through with your New Year’s resolution.

Chelsey Franz MS, AT is the Athletic Training Program Director for the greater Salem, OR area. Visit www.therapeuticassociates.com to contact Franz or to find a Therapeutic Associates location in your area.