If you’re new to running and worried about starting out, remember that your willpower paired with your heart-lung machinery can handle much more than you think.
The following guidelines will show you how to safely enjoy running without risking injury.
Evaluate your fitness level
If you haven’t had a physical exam lately, have one before you begin your running program. Start out running slow and walk when you feel tired. Remember, you should be able to carry on a conversation as you run. Begin to increase your effort as your body builds strength and adapts.
Easy does it
The generally accepted rule for increasing your distance is to edge upward no more than 10 percent per week. Beginners should add just one or two kilometers per week to their route.
Plan for plateaus
Don’t increase your distance every week. Build to a comfortable level and then plateau there to let your body adjust. For example, you might build to 20 kilometers per week and then stay at that training level for three or four weeks before gradually increasing again.
Another tactic is to scale back periodically. You could build up from 10 to 12 to 14 kilometers per week and then rest at 10 kilometers for one week before moving on to 16 kilometers the next week.
Make haste...slowly
Another cause of injury and fatigue is increasing the speed of your training runs too much and too often. When the time is right for faster-paced running, ease into it once a week. Never do fast running more than twice a week. Balance your fast workouts and your long runs with slower and shorter days.
Strive for efficient running form
Poor running form is the cause of many injuries. Running too high on the toes or leaning too far forward can contribute to shin splints and Achilles tendonitis.
To run most efficiently, keep your body straight and concentrate on lifting your knee just enough to allow your leg to swing forward naturally. Combined with a gentle heel landing, this will give you a productive stride.
Warm up before doing hills
Be sure to warm up and raise your heart rate gradually before you attempt to climb a hill.
When climbing hills, shorten your stride and concentrate on lifting your knees and landing more on the front of your foot. Pump your arms like a cross-country skier. Lean forward but keep your back straight, your hips in, your chest out and your head up.
Barreling down a steep hill can multiply skeletal forces several folds, increasing the chances of injury. Hold your arms low and tilt your body forward to keep it perpendicular to the slope. Allow your stride to stretch out a little, but don’t exaggerate it. Try to avoid the breaking action of landing too hard on your heels.
Be smart about injuries
Runners who interrupt their training programs at the first sign of injury generally recover very quickly. You might not be able to enter the race you’re aiming for, but you’ll be able to find another one soon. On the other hand, runners who persist with training, even after they start to break down are courting much more serious injuries.
When you develop a persistent running pain, open your eyes and obey the red flag. Stop, rest and wait until your body is ready to begin training again. When it is, ease back into your training. Don’t try to catch up too quickly: it can’t be done.