GUIDELINES FOR STARTING A RUNNING PROGRAM

A. General Information
1. Benefits of Running
 Improved cardiovascular fitness (i.e. Blood Pressure)
 Weight control
 Improves blood sugar control
 Prevents age related bone loss
 Helps manages depression

2. Medical Clearance
 Consult a physician prior to starting a running program
 Cardiovascular stress test
 Discuss smoking cessation programs

3. Running Shoe Selection
 Consider type of foot
 Consider time of day that shoes are bought
 Mileage-Limit to no more than 400-500 miles, change shoes every 4-6 months.
 Alternating shoes

4. Clothing and Accessory Options
 Synthetic clothing e.g. coolmax
 Heart rate monitor
 Sports watch
 Socks/orthotics

B. Training Guidelines
1. Determine Goals of Running
 Improve your physical fitness/weight loss
 Training for a race 5-K, 10-K, ½ marathon, marathon
 Running for fun

2. Designing Your Running Schedule
 Consider your time availability
 Consider your goals
 Set realistic goals
 Sample Beginner Program:
 Start walking 30 mins 3-4x/week
 Progress to interval jog: walk sessions
 Progress to continuous short runs with walk breaks
 Remember no great than 10-15% increase per week

3. Training Considerations
 Treadmill versus pavement running
 Incorporating hill training
 Safety with introducing speed and distance training
 Guidelines for progressing your running program
 Good hydration and nutrition

C. Injury Prevention
1. Proper flexibility and Strength

2. Cross Training
 Swimming
 Bicycling
 Weight training

3. Training Errors
 Progressing too quickly
 Introducing speed too soon
 Not enough rest breaks
 Running on a banked surface
 Poor shoewear

4. Injury Management
 When to seek medical attention
 When to rest versus continue running on a modified schedule

D. Common Running Injuries
1. Types of Overuse Injuries
 Anterior knee pain
 Hamstring strains
 Ankle sprains
 Achilles tendonitis
 Plantar fasciitis

2. Causes and Strategies to Prevent Injuries
 Poor hip strength: Maintaining good hip strength
 Tight buttocks, quads, hamstrings and calf muscles: Maintaining good flexibility
 Too great of a physical demand on tight tissues: Incorporating a good warm-up and cool-down
 Running exclusively: Cross training
 Incorporate rest days into running schedule
 Allowing injuries to heal with adequate rest