Especially because I encouraged Ford Fellows to get moving in a special plenary session on wellness, I wanted to give concrete advice on doing so safely. The most concise advice I have: 1) get good shoes and 2) work on your form.
It’s absolutely true that some pains are because certain muscles (that support your knees, for example) need to be strengthened, but if you’re just starting out and haven’t attended to the above issues, I’d begin there. The more that you walk/run in shoes that don’t give the support you need, the more you get little pains that you can do without. Go to a specialty running store and have them look at your gait and make a recommendation. If you don’t buy the shoes from them, that’s fine. Just note the brand and type and get it from a cheaper store, if you want.
As for form, one of the most important things is to land on the ball of your foot–not the heel and not toward the toe. That sounds strange, kind of like the goal is to land flat-footed, but it reduces all kinds of other problems. Landing this way should also encourage you to keep your whole body relaxed; you shouldn’t be tense anywhere while running.
Another HUGE difference-maker is breathing evenly. The same length of breath you take in should be the same length of breath out. So, no huffing and puffing!! If you regulate your breathing, you regulate your heart rate and that’s what makes running feel much less labored. So, when I’m having problems, I will make sure that I’m breathing in over 3 steps and controlling my exhale over 3 steps. It takes practice, but it’s worth it. That’s what gets the oxygen to your legs so that you’re not feeling as tired and you’re not building up ridiculous amounts of lactic acid in your legs. (I think that’s the word. Hey, I’m not a pro; just sharing what I’ve learned.) I find lots of good info in Runner’s World, so here’s an article that describes what I try to do. http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html
Lastly, let me share one of the training programs that I find to be moderate enough to get you started. As I always say, it’s better to go a little slower than you think you can, especially in the beginning of your fitness journey. Especially worth a look once you follow the link below are the guidelines labeled Beginner Walker Schedule, 10k Training, and FrontRunner Beginner Runner Program
http://www.frontrunnercolumbus.com/training-plans
Remember, the best reason to exercise: Grateful I can move, so I’m moving!!
Feel free to let me know how your journey is going!
Koritha – this article makes me think there might be an important connection between running and yoga–especially for beginners who need to strengthen those knee (and other muscles). I have found yoga to be an amazing strength builder and because it’s so gentle (the muscles are built by holding the positions), and focuses so much on the breath, it might be a good way for beginning runners to avoid injury in addition to the tips you outline above. Thoughts? ~N
Yes! Thank you for adding that, Norma. For all the reasons you name and more, it’s a great idea for runners to incorporate yoga as a consistent practice. I haven’t gotten consistent about it yet, but it’s definitely a goal of mine!