She runs the 1.5-mile run in 9:15, and she’s placed first
in all the 5-kilometer runs she’s attended. Like a machine, she zones out and focuses
on the task at hand — running.
“I’ve been running for 15 years,” said Senior Airman
Melissa Franks, 56th Aerospace Medicine Squadron flight medicine medical
technician. “I started running as a means to get in shape for basketball.
Believe it or not, I actually hated running when I first started, and I was
terrible at it.”
She joined the cross-country team her sophomore year of
high school.
Franks’ outstanding performance in cross-country running landed
her a two-year running scholarship at Yavapai Community College in Prescott
before she went on to run at Canisius College in Buffalo, New York.
“My first year in college I won all-American at our
national championship race, which is the biggest race of the season,” Franks
said. “That moment was huge for me. It was then I realized my running potential.”
For Franks, running has many rewards and benefits.
“Yes, running is hard, and like everyone else, half the
time I hate it too,” Franks said. “But it’s a great way to boost cardiovascular
fitness. Working in the medical field and having a bachelor’s in exercise and wellness,
I know the importance of taking care of your health. I've seen firsthand health
complications, both mentally and physically, that can occur from living an
unhealthy lifestyle. With experience, I realized how to improve and overcome
those ‘hard’ runs. The feeling of accomplishment that follows from improvement,
or my ‘runner’s high,’ is what keeps me coming back for more.”
While the training involved to build speed varies, what
doesn’t change is running regularly.
“When I finally grasped the concept of consistency is
when I began seeing results,” Franks said. “I’m a firm believer in endurance
before speed. My training involves running an average 4.5 miles, four days per
week. The first few months of running, I run a slow conversational pace.
Following, a typical week consists of one conversational paced run, a tempo run
which is medium speed, and a sprint workout.”
For one Airman, without Franks’ support and training,
scoring 100 percent on the fitness assessment seemed far away.
“I used to run a little bit in the past, but because of Senior
Airman Franks, I started running a lot more,” said Senior Airman Franko Salazar,
56th Medical Operations Squadron emergency medical technician. “Senior Airman
Franks taught me how to pace myself. She also is the one who got me into
running. We ran together three to four times per week. She inspires me to push
myself and do better. With her help, I scored 100 percent on my last fitness
assessment.”
For those who have a desire to get better at running but
don’t know where to start, there is hope, according to Franks.
“Running is half physical and half mental, so it takes
practice — lots of practice,” she said. “As any runner can attest, the first
few months are often the hardest. Start small, and don't be ashamed if you have
to walk. Most importantly, commit to a routine, stay consistent with your
workouts — this is key. Endurance before speed, but remember speed and strength
workouts are necessary for improvement as well.”
For more information on how to improve run times, call Marlyn
Shults, 56th AMDS exercise physiologist, at 623-856-5902.