| FAQ: Running Program |
From "Ask DIY"
episode ADI-306 |
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Q: I walk a lot but want to start running. What do I need to do to condition my body before I begin? A: (from Stacie Sanders, Ask DIY Fitness expert) Many people think the very first thing to do before hitting the pavement is to stretch, but actually, you'll need to warm up prior to stretching. - Your warm-up can consist of jogging in place, dooing jumping jacks or jumping rope -- anything that elevates the heart rate and warms up the muscles to prepare them for stretching.
- You'll want to spend five to 10 minutes on your warm-up and stretches before starting your run. Begin by stretching the lower body: Bend forward, keeping legs straight. Place one hand on top of the other -- palms down -- and place them on top of your feet (figure A). After a few seconds, move your hands around and clasp your ankles from the back. (This is an especially good stretch for your hamstrings, which you'll work continuously while running.)
- Now you're ready to move on to the quads, the muscles on the front of the thighs. Bend one leg at the knee and grasp the ankle, pulling the leg back slightly (figure B). Then repeat with the other leg.
- To stretch the calves, place one leg slightly in front of the other. Keeping your heel on the floor, angle your foot until the toes point upward. Bend forward and pull back gently on the toes with your fingertips (figure C). Then repeat with the other foot.
- Once you've completed your run, repeat these stretches again several times as you cool down. You'll also want to stretch your arms by extending them forward, with hands clasped and palms facing away from the body. Repeat with arms extended behind you.
- New runners should start out covering about a mile for each run, alternating half-and-half between walking and running. On the first few times out, it's extremely important to make sure you're establishing the proper foot motion as you run. The heel of the foot should always come in contact with the ground before the toe: heel-toe, heel-toe. (Running on your toes will cause excessive strain on the calves.)
- To build up endurance, you'll need to run at least three times a week. This level of consistency will be sufficient to maintain a strong heart rate. When you're able to do more, you'll begin to feel your body getting through the run more easily. At that point, you can begin gradually increasing distance and frequency.
- For those prone to shin splints, running on hard surfaces like pavement is a no-no. Stick with something more forgiving underfoot such as grass or a treadmill, and be sure to ice your shins before resuming your running program.
RESOURCES :
The Fitness Instinct: The Revolutionary New Approach to Healthy Exercise That Is Fun
Model: 1579543413
Author: Peg Jordan
(November, 2000)
Rodale Press
Red Oak, IA 51591
Phone: 515-242-0282
The Runner's Training Diary: For Fitness Runners and Competitive Racers
Model: 0140469915
Author: Bob Glover, Shelly-Lynn Florence Glover
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
Running Times Magazine online
Online version of Running Times magazine
Web site: www.runningtimes.com
American Running Association
The American Running Association was founded by running doctors to help more people benefit from a running lifestyle. It is a nonprofit organization dedicated to educating and supporting runners.
Web site: www.americanrunning.org
Running Online
A guide to running related web sites, training articles, links, runners log, etc.
Web site: www.runningonline.com
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