When Shelley Ryan Gray laced up her shoes for what she thought would be a light jog, she had no idea it would change the course of her life.

“Somebody called it ‘jogging,’ which seemed like a kinder, gentler term than running,” she recalls with a laugh. “And so, I went for a jog. Next thing you know, I’m signed up for a race, and that was many years ago. I’ve been a runner ever since.”

Today, Shelley serves as head coach of the Learn to Run classes for the local Red River Road Runners, guiding beginners through the same first steps that once felt so intimidating to her. 

She notes that for those who want to start running or take advantage of the slew of 5Ks around the area this fall, a structured program or group setting helps newcomers get moving.

The Red River Road Runners host Learn to Run sessions twice a year — an eight-week series each spring and fall. Participants receive coaching from experienced runners and, just as importantly, a supportive social network.

“Some people are very good at setting goals and achieving them on their own,” Shelley said, “but others need to be surrounded by like-minded people. The class gives you both the knowledge and the camaraderie to keep going.”

Research supports what she’s seen firsthand: people are more likely to reach their goals when they have accountability and encouragement.

Her own experience reflects that truth. “My first race, I was intimidated,” she remembers. “But I had a friend I ran with who was very encouraging. She made me believe I could do it — and I did. Now I’m grateful to pass that forward and help others.”

Her biggest piece of advice for newcomers? Take your time.

“Ease into it, because if you try to do too much, too fast, you could get injured and have to take time off to recover — and that’s a setback that’s not necessary.”

Bob Lindsay, a member of the Learn to Run class and a longtime fitness instructor, echoed that sentiment. Despite his background in Pilates, yoga, water aerobics, indoor cycling, and weight training, he found running to be a new kind of challenge.

“Take your time, let your body get used to it because it’s totally different than whatever else you’ve been doing,” Lindsay advises.

He emphasizes that running shouldn’t stand alone in your fitness routine, explaining, “Running wouldn’t be the only thing you’d want to do. You want to add some stretch classes or yoga during the week to loosen your legs up.”

Shelley agrees, adding that rest is just as important as the miles themselves. 

“Rest is part of training. If you don’t take enough rest, you increase your chance of injury,” she says.

As runners increase their mileage and intensity, Shelley notes that nutrition becomes more important, although there’s no need for anything fancy — “It’s basically just what people would consider a good diet. There’s nothing special about a running diet.”

And while many people start running with weight loss in mind, Shelley cautions against focusing on that alone. Instead, she encourages runners to focus on rewards that last long after the race is over: cardiovascular fitness, strength, stamina, flexibility, and confidence.

“Running doesn’t burn enough calories to offset diet,” she explains. “People like to think they can lose weight just by running, but to do that you really need a nutritional plan designed for weight loss.”

More than anything, Shelley believes running is as much a mental exercise as a physical one, citing the old quote, “If you think you can, you’re right. And if you think you can’t, you’re right.”

She said determination and a reasonable goal are essential, but running is something that’s accessible to everybody. 

“It really isn’t mysterious. We don’t have to make it too complicated, we just need to show up,” she said. “We were born to run.”

With the advice and insight into why and how, there are plenty of options in the coming months for the where and when. Below are opportunities to stretch your legs and challenge yourself with runs in Bossier Parish:

Salute to Veterans 5K/10K/Half Marathon – Nov. 1 – Walker Place Park in South Bossier

Reindeer Run 5K/10K/15K/Half Marathon – Dec. 6. – Arthur Ray Teague Running Trail

New Years Day 5K and Half Marathon – Jan. 1 – Walker Place Park

Worthy 5K – 5K and 10K – March 7 – Arthur Ray Teague Boat Launch

Lucky 5K/10K/Half Marathon – March 28 – Walker Place Park in South Bossier