Beginner Running
Written by: Dr. Jamey Gordon, DPTSTRIDE RIGHT
Lace up and start running with a little advice for beginners.
When initiating a running program, some of us simply aspire to improve our health and fitnesslevel, while others strive to complete a marathon. Whatever the goal, running is a cheap form ofexercise that embodies all the general benefits of exercise as well as cardiovascular support. Itcan be done nearly anywhere at any time.There are a few dangers to jumping in and hitting the pavement. The body needs to havetime to adapt to the demands of running. The impact to the lower leg with each step is 2-3 timesyour body weight. This means if you are a 150 pound runner who goes out for a 3 mile run, youwill be subjecting your legs to about 400 pounds of force for approximately 2,500 repetitions.This is a big jump in demand if you have not been running.Thankfully, your body adapts quite quickly with regular training. Over time, the bones andmuscles of the legs become stronger and able to withstand the forces placed upon them.Starting out too fast, too often or too far are the most common errors. What follows is a guide toavoiding these missteps while still getting out on the road to becoming a runner.One of the most important factors in starting a program is running form. Your posture shouldbe upright with the arms relaxed. The body should be held still with the arms and legs movingfreely. The feet should stay pointed straight ahead with the knees bending so that the heelsreach the height of the knees when observed from the side or back. Hands can stay relaxed asthough holding on to a potato chip without breaking it. The legs should generally feel relaxedand freely moving as though you were riding downhill on a bicycle while keeping up with thepedals.Excessive strain or pounding can suggest that you are pushing the intensity and speed toomuch, which leads us to our first of the common errors. Starting out too fast means running at apace for which your body is not ready. If you're not sure about whether you are prepared, startwithwalking. As walking speed and distance become more comfortable, add a little running;about 1 minute, separated by 5 minutes of walking. Initially, only run (or walk/run) every otherday for the first couple of months to help your legs get adapted to your new activity.Running too often limits the amount of time available for your body to adapt and recover.Your body actually gets stronger and more resistant to injury when it's resting. During your restdays and at night during sleep your body builds the areas you worked to a stronger level. Thinkof it like this: While you work out, you are providing your body the plans and instructions itneeds. Then, while quiet and at rest, it does the actual work. If your body is not finished workingby the time you go out for your next run, you will limit how well it can adapt. This can actuallycause injury and, if extreme, will result in the symptoms of overtraining.Running too far too early in your running program also causes the body to be under toomuch demand and stress. To prevent this, start out with a mileage that you can do in 20-30minutes (when you can sustain a run for that amount of time without stopping to walk). Once a
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