It’s the time of year again when people are ready to get out and start moving. If you’re interested in picking up a running program this year, we’d recommend you speak to your physician first. In some cases (for instance, if you have osteoarthritis), you may need to follow certain precautions and your primary care sports medicine doctor can advise you in how to stay healthy.
Learn about primary care sports medicine.
If you’re brand-new to running, you should consider a run-walk program. Start with one minute of running alternating with two minutes of walking for a total of 20 to 30 minutes. Then increase running by 30 seconds each week until you reach 10 minutes of running. Even if you’re fit, try to start gradually, so the musculoskeletal system can adjust to the impact stress of running.
Once you’re running for longer distances, make sure to change up your routine; alternating shorter and longer runs or incorporating cross training into the routine lowers the risk of injury.
Preparing for Your First Marathon
Before training for a marathon you should be running for about one year. Most programs build from a base of 20 to 25 miles per week. This type of foundation lowers your risk of injury. If you have a good running base, plan on an 18-week training program. The most important aspect of training is the long run. A beginning marathoner should plan to run a total of about 20 to 25 miles during the early weeks of the program and up to 40 miles when the long runs are the greatest distance.
Rest is the second most crucial element. You should take time off from running each week. This will help you avoid injuries and fatigue that can occur with the increasing mileage. You should take an extra day off if you are ill, have muscle soreness or are overly tired.
Some Final Thoughts
Running can be a fun and satisfying way to stay active. If you are new to it, take it slowly, be consistent and don’t worry about what others think. Remember:
- At any age and level, rest and recovery are important. Do not skip rest days.
- Increase your level of training gradually.
- Risk of injury increases more with high intensity workouts, but to run faster, you must train faster.
- Keep a training log to learn what works and what doesn’t work in your running program
About Primary Care Sports Medicine
Our Hampton Roads primary care sports medicine physicians practice in Chesapeake, Norfolk, and Virginia Beach. They specialize in running, stress fractures, knee osteoarthritis, medical problems in athletes and sports injuries in patients of all ages. To schedule an appointment with any of our primary care sports medicine physicians, please call 757.889-2273 or contact us!