Tips for New Runners

If you’re thinking about starting a running program, here are a few tips:

  • Start slowly!  

    • If your activity level this winter has been little to none, start with daily low intensity exercise.  A 10 minute walk after lunch or dinner might be a good starting point.

    • Build up time / endurance walking before starting to run.

    • When you are ready to run, add short running intervals to your walk (there are several online couch to 5K programs you can follow).

  • Increase your intensity by no more than 10% per week to reduce injury risk.

  • Get in shape to run, don’t run to get in shape.

    • Muscle weakness & lack of flexibility can be major contributing factors in developing a running related injury.

    • Aim to incorporate some basic strengthening into your routine 2-3x/wk.  Core strength and hip strength are biggies!

    • Spend 10 minutes warming up prior to activity, and slowly increase your pace.

    • Don’t forget about flexibility. Try to target all major muscle groups with some gentle stretching after activity or try incorporating yoga into your regular routine.

  • Get plenty of rest and allow your body to recover between runs, using “off” days to focus on strength and flexibility.

    • If you feel soreness that persists for more than a few days, take it easy.  If it isn’t improving with further rest, consult your healthcare provider.

Interested in learning more?

Call to schedule an appointment or free 30-minute consultation today!

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