EXERCISE
With the fleeting moments of 50- and 60-degree weather that we experienced on Saturday, before we got hit with “one to two inches of snow,” it got me thinking about Spring and how many people make the choice to get more active in the nice weather. Every Spring I watch many of my neighbors get out and start running, to only see it last a few weeks. So, I chose to write this blog post on how to prepare yourself to have a more successful uptick in activity if you find yourself choosing to RUN into Spring.
First, check your shoes, they are the only piece of “equipment” that you need to start this journey, but they are important. It is important to find a supportive shoe, that feels comfortable on your feet, and you are comfortable walking and running in. A good place to start would be to go to a running store, where you can talk to a professional that can help give you suggestions for what may be a good fit for you. At the end of the day, just like when you are choosing a new car and test-driving different options, it is important to choose the make and model that feels best under your foot.
If you have a pair that is comfortable that you have had for a few years with no problem, great! Time to change them out for a new pair. Just like tires on your car, shoes have a “mileage limit” where the tread begins to wear down and the cushion in the shoe starts to lose its support. Most running shoes have a 300 to 500-mile range before they should be changed out.
Start with a walking program. Before starting a running program, you should be able to tolerate a brisk walking pace without difficulty. When transitioning to running, start slow and add time/distance gradually, general rule of thumb is to not increase by more than 10% per week (i.e., if you run for 10 minutes week one, run for 11 minutes the second week). If you are new to running, start with jogging and walking intervals such as jogging for 1 minute and walking for 5 minutes, repeat this interval a few times over the course of a week or two. If you feel comfortable, progress to 2 minutes running and 4 minutes walking, then 3 minutes for running and walking, etc.
General muscle soreness is expected when participating in a running program. Muscle soreness typically peaks between 24-48 hours after your exercise session. This should be on both sides and not just on one, which may indicate deficits or compensations.
Pain at the beginning of the run that gets worse, pain that alters how you walk/run, and pain that continues at rest or interrupts sleep is an indication that running is not appropriate. This is a time to consult with a professional to address the root of the problem.
As always, if you have any underlying medical conditions, please consult your physician before starting a new exercise program. And if you have any underlying orthopedic injuries, please seek out your friendly, local Physical therapist that can help you get back on your feet.
