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Monday, March 22, 2010
Saturday, March 20, 2010
Running Article Advance Magazine
http://physical-therapy.advanceweb.com/Editorial/Content/PrintFriendly.aspx?CC=153816
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
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
Guidelines to start a new exercise program
WANT TO GET OFF THE COUCH AND INTO THE GYM?
FOLLOW THESE TIPS ON SAFELY STARTING AN EXERCISE PROGRAM:
v Always talk to your physician about any health concerns
prior to starting any exercise program.
v Be sure to choose an activity that you enjoy, this
helps you stick with the program.
v Find a workout partner or join a class, there is strength
and support in numbers.
v Begin gradually and remember to alternate activities
to decrease boredom and prevent injuries
v Set reasonable goals, it takes more than a day to climb
Mount Everest.
v Establish a well balanced exercise program: Include
components of aerobics, resistance and flexibility
training in your workout.
v Whatever your activity, always include a warm up and
a cool down period.
v For general fitness try to build up to 30-40 mins, 4-5x/ week,
of continuous activity but remember to take rest days.
v Listen to your body: No pain, No gain should not be your
mantra!
v Footwear counts-try to buy shoes that are appropriate for
your chosen activity. I.E. Running shoes for running.
v It takes 6 weeks for a habit to develop so stick with the
program and it will become second nature in no time!!!
FOLLOW THESE TIPS ON SAFELY STARTING AN EXERCISE PROGRAM:
v Always talk to your physician about any health concerns
prior to starting any exercise program.
v Be sure to choose an activity that you enjoy, this
helps you stick with the program.
v Find a workout partner or join a class, there is strength
and support in numbers.
v Begin gradually and remember to alternate activities
to decrease boredom and prevent injuries
v Set reasonable goals, it takes more than a day to climb
Mount Everest.
v Establish a well balanced exercise program: Include
components of aerobics, resistance and flexibility
training in your workout.
v Whatever your activity, always include a warm up and
a cool down period.
v For general fitness try to build up to 30-40 mins, 4-5x/ week,
of continuous activity but remember to take rest days.
v Listen to your body: No pain, No gain should not be your
mantra!
v Footwear counts-try to buy shoes that are appropriate for
your chosen activity. I.E. Running shoes for running.
v It takes 6 weeks for a habit to develop so stick with the
program and it will become second nature in no time!!!
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