When Valerie first met her trainer Christopher Ross Lane in November 2008, running a half-marathon was not in the picture.

“At the time, we were just talking about the bikini, and she knew what she did and didn’t like,” Lane recalls. “She did not like running and she said she would never be a runner. I smiled sweetly and nodded my head – if you only knew!”

With Christopher’s guidance, Tom’s encouragement and her own internal drive, Valerie changed her body for the bikini photo and changed her mind about running. The key was a gradual, consistent program. Christopher, Valerie and Tom shared some tips, based on their experiences...

1)    Get fitted with the right running shoes for your feet by visiting a running store and trying on lots of shoes. “That doesn’t mean buying the most expensive shoes, it’s getting the right shoes for you,” Tom offered. “I had some expensive shoes, but I always had pain in my feet. Once I got the right equipment, running was a much more pleasurable experience.”

2)    Start off slowly by alternating jogging and walking: “First and foremost, don’t start a running program,” Christopher explained. “Val never ran more than three minutes when we began. She would walk and run, very slowly. We worked on building up slowly and incrementally.”

3)    Set measurable, manageable expectations: “Don’t expect to run a mile the first day,” Valerie said. “If you can go two or three minutes, that’s great. You have to adjust your body to moving it. Run a little and walk a little. Don’t expect too much of yourself – but don’t sell yourself short.”

4)    Do something everyday to get into the habit of exercise: “Get moving – try to do something every day,” Christopher said. “Don’t run every day – maybe go for a long walk. Maybe you start off by running three days a week and taking a 30-minute walk on other days.”

5)    Listen to your body and remember RICE – Rest. Ice. Compress. Elevate: “You are responsible for your own body, if you have aches, you have to ice,” Christopher warned. “Val has to ice her knee and Tom ices his ankles, it’s a part of every run. If you do not take care of your body, I don’t want to hear you complain.”

6)    Find a buddy: “It helped that Tom was coming along for the ride,” Christopher said. “In a playful way, they were competitive when they were running. Val and Tom will go on walks and runs together and talk about their day. It’s good exercise and it’s good for your relationship.”

7)    As always, check with your doctor before starting any exercise program.

By starting slowly and maintaining a consistent schedule, you might discover the same passion for physical activity in your life.

“I’m proud to have been able to foster a desire for exercise within Val,” Christopher said. “The other day, she was giving an interview and went out to run afterward to clear her head. This is something she has incorporated into her life and is using it as a tool for her success.”

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