I am not a fan of running. And as we are heading into a season which beckons new runners to the road, I am braced for the inevitable onslaught of running-related injuries that my training clients and gym members will present.
Now, before you start getting all defensive and thinking I’m a hater, I’m not, really. I swear. It’s just that for most people, running causes a lot of injuries and pain. They start out doing too much too soon, and become injured – and end up not being able to do much of anything while their body heals. But by that time, they’re such avid runners that they pretty much refuse to give it up, even for a few weeks. I can hear the flap-flap-flap of their sore feet slapping the treadmill at my gym, even as they are battling plantar fasciitis (sadly, I have learned to recognize the particular sound of that ailment) or shin splints.
Running can be a great component of a fitness program, but in the long-term interest of your feet, knees, shins, hips, back and other body parts, it shouldn’t comprise your program. That is, unless you’re one of those lucky people who simply are built to run, and if you are one of those people, I am glad for you; in fact, I’m kind of envious.
Seeing new runners cross the finish line at a road race can be very inspiring, and it’s a great personal feat. I’ve participated in a few road races and they can be fun. If you are thinking about taking up running this spring, there are some great resources to help you do it safely. I am a huge fan of Jeff Galloway, a running coach who focuses on helping ordinary folks run injury-free. He has written books and has a website — jeffgalloway.com — with lots of free advice.
If you are considering taking up running, here are some general guidelines:
Start slowly so that your body adjusts to the activity. Running puts a lot of stress on your lower body and you want to condition it so that it can withstand the pounding it takes with each foot strike. Start for 20 minutes of jogging-walking intervals every other day – walk briskly for a few minutes to warm up the body, and then jog for 30 seconds (or from telephone pole to telephone pole) and then walk for an equal or slightly longer time-distance.
Build up your time to a 30-minute workout, and then gradually increase the length of time you run and decrease the length of time you walk.
Take a day off between your running sessions.
Generally, experts recommend ramping up your program by only 10 percent each week to avoid injury – and this refers to only one aspect of your running regimen at a time: duration, distance or speed-intensity. Doing more can overstress your joints and bones.
If you use a treadmill for either running or walking, don’t hold the handles with a death grip – studies show holding on to the treadmill too hard can cause muscle imbalances and eventually overuse injuries. If you must hold onto the handles for balance, use only a very light grip.
And importantly, don’t just run – include other activities that incorporate movement through other planes of motion. Running is very much a forward-facing activity, and for your body’s well-being you need to make sure it also is trained to move in other directions, especially side to side. Strength training and yoga or other flexibility movements will help round out your routine and keep your muscles in balance.
If you find yourself wondering if you should take a day off from running because a muscle feels tweaked, my answer will almost always be, “yes.” Do something different, don’t end up one of those flap-flap-flapping people on the treadmill, and you’ll feel energized to run another day.
Wendy Watkins is a personal trainer and group exercise instructor at the Bangor-Brewer Athletic Club in Brewer.