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 unning is an effective and efficient way to work out, yet its mechanics are complex and injury is common. Humans are born to run but if you start a running program in your 30’s or 40’s, you have decades of musculature imbalances to overcome.
Injury-free start-up
1 Build mileage slowly. Start with a 10:1 walk/run program: 10 minutes walking and one minute running to slowly build endurance, strength in joints and connective tissues. This can be repeated up to six times for a total of 60 minutes of exercise. Progress weekly by adding a minute of running time a week, or 10:2’s, and then 10:3’s the third week. Aiming for three sessions a week of this combination is ideal. If you are a runner, increase training 10% a week; if you are currently running 45 minutes once a week, add five minutes the following week. Only do one long run a week and keep your other two or three runs a shorter duration but be sure to combine hills and tempo work.
2 Warm up to slowly build intensity. A fast walk/slow jog combination + dynamic (range of motion) stretches provide circulation to muscles and joints
as well as ensuring proper joint lubrication.
3 Walk/run mechanics: look straight in front of you, shoulders back and down, abdominals engaged; relax arms, hands in lightly cupped fists. When running, don’t over-stride (170-180 steps/minute); strike at middle or ball of foot – never the heel which acts as a brake.
4 Orthotics may be necessary for certain issues such as fallen arches; this can be a band-aid, not addressing the root cause of muscle imbalance/injury. Get assessed by a chiropractor or osteopath and work with them to remedy the situation.
5 Balance out hip and leg muscles through focused strength training and regular, daily stretching.
Walking and running are fun, portable workouts that can be solitary bliss or socially dynamic. Both provide widespread health benefits such as increased cardiovascular fitness and weight loss. They also have a positive effect on lowering blood sugar levels, a powerful tool in the maintenance of type 2 diabetes. |
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 Glute bridge with inner thigh squeeze strengthens hamstrings, glutes and lower back. Lying on back with knees bent and together, feet on floor, lift hips high while squeezing glutes on the way up. Do 2 sets of 12 repetitions.
 Clam shell strengthens gluteus medius, an important hip stabilizer muscle. Lie on side with knees bent, thighs in line with body. Lift top leg open keeping feet together and using outer hip. Keep hips stacked. Do 2 sets of 8-10 repetitions.
 Lateral band walks are the next step after the Clam. Wrap thera band around ankles and walk to one side for 10 repetitions and then back. Keep tension on the band and toes straight.
 IT Band foam roller or myofascial release of illiotibial band (the tendon running down the outer thigh), a cause of knee pain. Support body weight with hands in front; position outer thigh on top of roller; roll from the top of thigh towards knee. Note: the more painful, the more you need it! Progress slowly, working up to a few minutes each leg every day.
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Powerful pose squat strengthens glutes and quads. Stand with feet 
Glute medius kickbacks strengthens abductors/glute medius. Stand with thera band around ankles, holding 
