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Beginning a Running Program

By Bon Secours In Motion Physical Therapy Clinical Coordinator Lee Beasley MSPT, OSC

Before beginning a running program, many people like to set goals to keep them on track. Whether your motivation is independent or social, the right plan can go a long way towards your overall success.

As with anyone beginning physical fitness, we first recommend that you consult your primary care physician for any precautions or advice on keeping yourself healthy. If you’re brand new to running, a run/walk program is a great way to start training. Begin with intervals of one minute of running alternating with two minutes of walking for a total of 20 to 30 minutes. As your aerobic capacity increases, increase running by 30 seconds each week until reaching 10 minutes of running. Remember, start gradually – the musculoskeletal system has to adjust to the impact of running on the body.

Once your’re running longer distances, make sure you change up your routine. Alternating shorter and longer runs or incorporating cross training into the routine can lower the risk of injury.

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:

  • *Important* Be sure to wear running shoes that are comfortable for YOU. If unsure, consult your local running specialty store.
  • At any age and level, rest and recovery are important. Do not skip rest days.
  • Increase your level of training gradually.
  • Keep a training log to learn what works and what doesn’t work in your running program.
  • Practice S.M.A.R.T. goals (Specific, Measureable, Attainable, Realistic, Timely)

+ Bon Secours In Motion in Hampton Roads provides exceptional physical therapy, including speech therapy and occupational therapy, sports rehab and sports performance, fitness, nutrition, weight loss programs and more. Our certified health professionals help patients heal, and maintain health and wellness.

+ Looking for a race to start your running program?  Join us on April 2, 2016 at 8:00 a.m. for the Bon Secours Colon Cancer Awareness 5 K and 1 Mile walk, presented by TowneBank. Learn  how to register.