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Have you considered any of the following?

• Am I in the right condition to run?
• If I'm not fit to run, should I try and perform intervals? (walk then jog)
• Should I do other exercise to compliment or aid the running?  & do I need to be careful of my joints? (Knees & ankles).
• How long shall I run for?
• Shall I run on the treadmill first?
• Shall I run up hills or on a flat to begin with?
• Which ground (surface) is best to run on?
• What footwear to consider?

Am I in the right condition to run?

Running is a medium to high impact exercise. Only you can decide whether running is good for you or not. However if you are overweight, haven’t ran before, above the age of 40, have any illness &/or are on medication etc, then I would advise for you to see a doctor, & then join a gym or undertake some personal training sessions to get into a good enough fitness condition to suit your desire to run.
Running if done wrong can be fatal. Joint injury is very common; heart attacks are common for those who are very unfit and / or overweight.
Joint injuries in the ankle, knees, and hips are common if a person is not conditioned well enough. Muscular strains and ligaments sprains can also occur if you’re not stretched out well enough and the muscles aren’t conditioned well enough for running.

If I’m not fit to run, should I try and perform intervals? (Walk then jog)

Interval training is ideally for those people who have undertaken some exercise for at least 3 months, of a sensible weight for their height. I’m referring to running outside, as I know unfit, overweight people sometimes are happy to jog at a very light pace on the treadmill. Walking periods should be treated as rest periods, which will in turn aid breathing & help recovery.
Below I have given examples of progression stages for interval running;

• Interval walk for 2 minutes and light jog for 30 seconds
• Interval walk for 2 minutes and light jog for 1 minute
• Interval walk for 90 seconds and light jog for 1 minute
• Interval walk for 1 minute and light jog for 1 minute
• Interval walk for 30 seconds and light jog for 1 minute
• Interval walk for 30 seconds and light jog for 2 minutes
• Interval walk for 30 seconds and light jog for 3 minutes
• Interval walk for 15 seconds and light jog for 4 minutes
• Interval walk for 10 seconds and light jog for 5 minutes
• Comfortable jogging pace then focus on speed (km/h) and pace thereafter.

Should I do other exercise to compliment or aid the running?  & do I need to be careful of my joints? (Knees & ankles).

I personally love to run, I use an athletics track 2 times per week for 40 minutes, however I do compliment my running with other exercise and fitness training to keep myself passionate about the running & to help offset possible injuries.
I personally cycle once per week at a very intensive speed for 60 minutes & use strength training to keep the muscles strong around the knee joint.
By strengthening the musculature with in the legs, there is less shock absorption within the knee joints.
As I do other sports also, such as boxing and aikido my ankle joints are challenged regularly, helping to offset any possibility of rolling over the ankle, a breakage or sprain.
You can also use wobble boards, stability discs & other weight bearing exercise to help fine tune & condition the joints & musculature.
Building stronger musculature within the legs, aids with the lactic acid build up which occurs during running. It again helps to become more of a shock absorber & helps endurance.

How long shall I run for?

Running long distances for long periods when new to running or exercise is hazardous. If your fit, able and of a good weight for your build then running at a good pace should be for no more than 30 minutes on the roads. I appreciate other people will say otherwise, however the majority of people I speak to or meet would find 30 minutes to be ample. Running for very long distances on tough, hard concrete like grounds can be very immense on even the fittest, most able fitness fanatic! Go by how you feel, if you feel good for running hours then great for you, however please wear correct footwear, eat, rest well, & ensure you supplement your training with a strength based routine.

Shall I run on the treadmill first?

I don’t personally use treadmills, and I would personally rather be outside on the athletics track. I do find treadmills suitable for people with disabilities or for rehabilitation or for overweight people who would like to run. The treadmill is a clever contraption, which involves a belt moving round a machine, to induce a fast walk or run. If you are overweight & / or suffer from joint issues then it would be best to use a treadmill instead of running outdoors on hard surfaces. There is a constant give on the treadmill which helps to offset any pressure on the joints.

Shall I run up hills or on a flat to begin with?

Running on the flat is a sensible start for beginners & I would advise to stretch your legs out, especially your calves prior to any running, especially when tackling hills of any kind. Hill running excessively tightens the calves whist running up hill. Your feet will go through a full range of motion needing maximum mobility in the joint & a great amount of flexibility with in the muscularture within the calves.

Which ground (surface) is best to run on?

Beginers, over weight, unfit, people with disabilities &/or injuries

• Treadmills
• Walking &/or very light jog on grass or athletics track.

Intermediate, fairly fit, Athlete, Young, Good weight for frame

• Treadmills
• Grass
• Athletics Track
• Pedestrian Areas
• Parks

Advanced Runner, Athlete, Very fit & good weight

• Treadmills
• Grass
• Cross Country (hills and flat)
• Athletics Tracks
• Pedestrian Areas
• Parks
• Roads & Country Lanes

 What footwear to consider?

I always recommend to new / current runners to wear a decent pair of running shoes (trainers). It is important to replace these shoes (trainers) if they are becoming tired or worn on the sole grip &/or around where the ankle is supported. It is crucial to wear a decent pair of running shoes (trainers) as in time if you run with a poor, cheap quality type you can do great damage to the joints (ankles, knees & hips) & risk possible injury too.
I would recommend a decent pair of running shoes from Aasics, Nike, Adidas or Puma, all of which are not cheap, yet quality is important than cost (especially when your body is involved!

Thank you for reading

Gavin Townsend

www.GTPT.co.uk

 

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