How to prepare your body for running?

[kinney1]

I haven't run consistently for several years now. I have lifted weights and done some circuit training type workouts over that time. I do alot of bodyweight exercises, and I am in ok shape.....I want to start running again, and I want to do it injury free. My first question is are there exercises I should do to prepare my body for running?....Secondly, what are the basic stretches you might reccomend for a runner? (Static or dynamic stretches?). Any advice is appreciated. Thanks for the help.

[RobertT]

Before even beginning to move your body, I'd suggest that you ensure you have the right equipment. Starting with shoes that are fitted and structured for your particular size, weight, gait and foot strike. Go to a local running shoe store and have them observe you on a treadmill (the really good stores will have one on their premise). They'll consider the above criteria and fit you with a shoe that meets your needs. They should also offer a return policy that allows you to trade the shoes for another pair in the event they're not the right construction, size, fit, etc., for you. If you have an old pair of running shoes, bring them with you when you go in; they'll provide a lot of information to a learned eye.

In addition to shoes, I'd also suggest wicking socks. They'll keep your feet drier and reduce the likelihood of blisters. You might also wish to consider compression shorts and wicking shirts, they're nice to have (compression shorts are actually a real benefit in that they reduce vibration, thus reducing fatigue). If you're planning on running more than an hour or so at a time, I'd recommend Body-Glide (or similar) and maybe a water bottle carrier.

After equipment, I think the best way to prepare your body for running is to start running short distances slowly. You can build up your mileage and speed from there, but the rule of thumb is not to increase mileage more than 10% from the previous week's total. I'd also suggest not running two consecutive days, at least for a while. Give your body a chance to recover and adapt. You're right to focus on avoiding injury, so take it easy at first and build up slowly. My opinion would be distance first, then speed. But in the beginning you'll basically be doing a lot of 'junk' miles, where you're just acclimating yourself without a specific intent for each run.

Shame on you for not all ready having a stretching program! (Just kidding.) Seriously, stretching should be a part of every workout, as unmanly or time-wasting as it may seem. Speaking for myself, I do mostly static stretches after my runs, although I do dynamic stretching at least a couple of times a week. In any case, here's a couple of links from Runner's World Mag. I'm sure you'll find more if you search there.

http://www.runnersworld.com/article/...-0-290,00.html

http://www.runnersworld.com/article/...0-1196,00.html

Stretching is kind of a controversial subject, as to whether it really reduces injury. I've begun to believe that dynamic stretching (a no-no years ago) may be the way to go.

Good luck, have fun.

[kinney1]

Robert,
Thanks for the great response....Good suggestions.....I actually have a good Runners shoe store in town.....I should add that I do dynamic stretching before I work out, but I wasn't sure if there are specific stretches recommended for running? I am one of those people that injured themselves from lifting weights improperly for years (muscle imbalance, ie too much bench pressing) I don't want to make the same mistakes with running. At 34 with one kid and another on the way, feeling good is more important then looking good! .....Thanks again.

[UpNorth]

For me the best preparation was a good balanced weight lifting program. Last summer I tried to slowly incorporate running back into my routines -- I really enjoy it -- but, as had happened in the past, I developed a classic case of ITBS or Runner's Knee. I started slowly and never even reached more than a modest volume, had excellent running shoes professionally fitted, etc.

When the knee started to get bad I gave up running. Last Fall I took on the Scrawny to Brawny program written by Mike Mejia. The first step of that program is an assessment of muscle imbalances and limited ROM. I found I had some problems, not a lot but definately stuff to address. I had great success with that program and it really helped sort out my imbalances.

This Summer I started running again and this time I have had no problems. I'm running harder and farther than I ever have and have (knock on wood) no injuries whatsoever.

In short, before you start piling on the miles address any postural problems, muscle imbalances and ROM problems. You'll be much better off in the long run.

Good Luck

[UpNorth]

Oh, I should also add that I completely revamped my running gait. I now have a much shorter stride and faster leg turnover. That has probably helped to keep me injury free as much as the professionally-designed, well-balanced lifting programs.

[emartin10]

I think a good stretching routine would be a yoga class now and then. Before I get blasted by the testosterone in here, you should really give it a go, just for a good stretch. I do it once a week, and have benefited A LOT from the classes.

E

[Ogedei]

Yoga is evil. At least the hot room stuff is. Only did it once, but yeah evil.

Og.

[emartin10]

See, those are the classes I really enjoy. I can get such a better stretch. I'm weird I know, I'm totally turning into a tri geek. I have my girlfriend teaching a Yoga for Triathletes at her gym too, just for me

E

[BamaDave]

Dang, I can't imagine living in a place where there are enough triathletes around to justify specific classes targeted to them!

I have heard great stuff about yoga but am really bad about stretching in general, because I get so bored doing it.

[emartin10]

Seriously, try yoga. They play upbeat music to keep your mind occupied, and the women, OH MAN. I promise you will not get bored.

E

Hope you don't mind, but I am going to jump in here to ask a running question....I have started running again, I did a few years ago (nothing extreme and I was working on building up endurance) but time and a few changes in my life stopped that. I am active...do spinning, out door biking, belly dancing, ab work, I lift weights, and do cardio...I workout 3-5 times a week depending on my schedule. I tried running again a few weeks ago and have come to find that I can not run a very long distance with out being out of breath(which is not an issue with any other activity I do) and/or my body gets tired quickly. I can bike for miles with niether of these happening. Am I breathing incorrectly while I run that I lose my breath? And do I have improper form when I run that I get worn down so quickly? Thanks for any help!
Lisa

[ODB]

I found the trick was to breath normally while running. Sometimes while worry so much about running form we forget to breath.