Yesterday, we paid attention to some of the things that experienced runners are well-served in doing if they hope to avoid injury. But for some, reaching those upper echelons is going to be a challenge in itself. If you’re just beginning a new running regimen, then it’s important that you protect yourself from injuries, burnout, and other things that can derail your fitness before you even get started in earnest. A new article from US News & World Report explains how you might go about that.
First, don’t try to compete with anyone who has been running for a long time. You may not be able to dash for five miles in little more than a half hour, but that’s alright. Give your body time to acclimate to what you’re asking of it. If you attempt to do too much too soon, you’re going to get sore, and you’re going to also open your body up to more serious injuries that could have been avoided if you’d just taken it easy.
That said, there’s nothing wrong with walking along part of your chosen route in the first few weeks of fitness. In fact, this can actually prove beneficial to your body. Set yourself a goal, like a mile or two miles, and head out the door running for a little while before you stop to walk for a bit. You’ll be far more inclined to come back to the workout if you’re not asking the maximum from your body at every turn.
Instead, run for a couple minutes, then walk for a little bit longer. Once you actually get comfortable and confident in your ability to meet the goal you’ve set for yourself, increase the amount of time you’re running while decreasing the amount of time you’re walking. At some point, you’ll be able to run the entire route without incident, and that’s when you can begin to boost time and/or distance, as you’ll have given your body the chance to adapt to the changing situation.
To avoid injuries while you’re going about this, make sure you’re preparing your body with the proper stretching and rest. A decent stretch prior to and after a run should take about ten or 15 minutes if you want to get your body truly limber to the point where injuries and soreness are minimal.
As far as rest goes, it’s actually not in your best interest to work out seven days a week. With such a rigorous schedule, you’re not giving your body the time to process what you’re putting it through, and all the good you could be doing for yourself is undone. You’ve earned your day off after a lengthy workout, so take it. You’ll be glad you did.