So you want to begin running but you do not know how to start, here are some tips on how to increase your overall endurance and help prevent injury.
The foundation of beginning your running program should start with your shoes. My recommendation is to go to a local running shoe store to get fitted for a sneaker with appropriate arch support and cushion for your target mileage. Once you have a great foundation with footwear you are ready to get started. Lets go over how to properly warm up, successfully complete your first run and some additional exercises to maintain flexibility as well as increase your overall core and lower body strength.
Warm Up
A great way to get your body ready to run is to warm up dynamically, this means moving while stretching through your joints range of motion. A couple great warm ups include standing hip openers, high knees, walking lunges, walking hamstring stretch and lateral leg swings.
Interval Running
Starting with an interval walk and run program will help your body adjust to running while decreasing risk of injury and slowly increasing cardiovascular endurance. What I typically suggest to patients and clients is to start with a 1 minute walk x 2 minute run, repeating 10 times for a total of 20 running minutes and 10 walking minutes. Here is an example of what the first few weeks of interval training could look like:
Ideally these interval runs should be completed about three times per week in conjunction with cross training such as walking, biking, strength training, yoga or pilates to keep versatility in your exercise routine and prevent overuse injuries.
Stretching
Stretching after you complete a run is crucial to maintain flexibility and help decrease muscle soreness. Try to include stretches that target all of the major lower body muscle groups such as calves, hamstrings, glutes and quads.
Glute and Core Strengthening
Last, but certainly not least, glute and core strengthening are crucial components of a running program to improve running posture and prevent injury to your knees, ankles or low back. Here are a couple of examples of exercises to perform 2-3 times per week in conjunction with your running program.
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