Running injury free requires near perfect technique, great
shoes, possibly the addition of orthotics / insoles, and a gradual build-up
after long periods of no running or beginning a running plan. Last week’s
article concerning women’s running and training plan caused me to re-think my
advice as the intensity of the article was not perfectly directed toward a
novice exerciser. In fact, thanks to some feedback from readers, it inspired me
to reach back into my archives of how I used to personally train beginners as
opposed to how I personally re-started a running program after a year of not
running in the past. It now is clear that the words “beginner running program”
is relative. For me, the plan I placed on last week’s article was what I used
to get back into running after taking a year off due to a serious injury to my
femur.
To avoid or deal with running injuries:
One of my sayings is, “If it hurts to run, stop running.
If it hurts to walk, do not run. If it hurts doing nothing/walking, go to a
doctor.” For more information on running injuries see
www.drpribut.com or
www.runnersrescue.com for some great ideas and explanations on the long list
of training plans and injuries occurring from them.
Beginner Running Chart for people seeking to
start an exercise plan and need to lose 20+ lbs: (always start run workout
with a quick 5:00 walk / light leg stretch)
Each Run Workout is to be done THREE times a week
|
Week 1 |
Walk 20-30 minutes / stretching entire body daily
(monitor weight loss*) |
|
Week 2 |
Run 1:00 / Walk 1-2:00 for 20-30 minutes |
|
Week 3 |
Run 1:00 / Walk 1:00 for 30 minutes (listen body as
injuries occur this week**) |
|
Week 4 |
3 Sets of Run 1:30 / Walk 1:30 | 3 Sets of Run 2:00 /
Walk 1:00 |
|
Week 5 |
3 Sets of Run 2:30 / Walk 1:00 | 3 Sets of Run 2:00 /
Walk 30 seconds |
|
Week 6 |
4 Sets of Run 3:00 / Walk 1:30
|
|
Week 7 |
Run 1 mile / try non-stop / walk 1 mile fast |
|
Week 8 |
Run / walk combo 2.5 miles (from weeks 8-10 – try to
run as much as you can) |
|
Week 9 |
Run / walk combo 2.75 miles |
|
Week10 |
Run / walk combo 3 miles
|
-
* - if you are losing 2-3 lbs this week by simply adding
walking / stretching and more water to your life – keep it up until weight
loss slows to under 1 lb per week.
-
** - Typically injuries occur during running programs
the 3rd week IF too aggressive with initial training
Running When Overweight – The human body is
built for survival and is quite resilient to most of the stresses we can throw
at it; however, the knee is not designed to take too much excess weight even
through a pain free running program. Usually meniscus and articular cartilage
will wear away exposing bone on bone and premature arthritis. This takes years
though. So, if you are over 40 lbs overweight replace walking/running everyday
with some days of non impact aerobics like biking, swimming, rowing or
elliptical gliding.
Beginning running programs for folks who do not exercise
are not the same as beginning running programs for recently injured or young
athletes. In hindsight, I realize I made that mistake in the previous Women’s
Fitness article and wanted to differentiate the two programs.
_______________________________________________________________________
Stew Smith is a
former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by
the National Strength and Conditioning Association. He specializes in military
and law enforcement fitness, particularly Special Operations units. Please feel
free to email him at
Stew@stewsmith.com with any comments or questions.
