Spring into Running
March 1, 2010 · Print This Article
With (most) of the snow melting and the emergence of spring flowers, now is the time to head outside and get some fresh spring air into your lungs. In these times of recession, running is virtually a free exercise once you’ve bought the running shoes.
If you’ve never thought running is for you, then you’re definitely not alone! Most people say “I can’t run”. The truth is most people can run, but don’t do it right to start with.
The average new runner will start off way too fast, get to the end of their street… puffing, wheezing… lungs are screaming, legs like jelly and feel very unfit. They may be concerned about their size, possibly worried about safety, or being out alone. With all these negative emotions, it’s no wonder they give up.
If you are a non-runner who would like to run for 30 minutes, then this Beginner’s Running Programme guide is for you. Finding a running buddy may help with confidence issues and motivation. Contact your local running club; they will cater for all abilities.
Maybe you already do some sport, and feel you would like to try running? Few sports transfer to running, with the exception of those demanding a high level of aerobic stamina. I see patients who discover they can run; they go out and do x number of miles the first time, and feel great. That will be the endorphins. Unsurprisingly, they find they’re running several times a week and loving it; toning up, feeling positive. All the reasons why we run!
Then, their first INJURY strikes (it deserves capitals, it’s a big deal for runners). Why have the wheels fallen off? Simple answer: too much too soon. Even if a person is aerobically fit, they are new to the biomechanical action of running and haven’t yet found an efficient style. This takes time, just as it takes time for the body to become conditioned to run efficiently without injury.
A general rule is not to increase your mileage or time running by more than 10% per week. Everyone’s ceiling for injury is different – some people will be fine going over that figure; for others it will be less than 10%.
Apart from some expected muscle soreness after running (like any unaccustomed physical activity), a pain that doesn’t go away with rest needs investigating.
