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Starting a Running Program
General Information
Check with your doctor before beginning any exercise program. People with:
- a sedentary life style
- high blood pressure
- heart problems or a family history of heart problems
should receive a thorough physical stress test and doctor's clearance before beginning this program.
Shoes
Well constructed shoes are important in injury prevention. Proper shoes:
- should be adequately cushioned to help protect bones and joints.
- should be stable.
- should have heels which sit perpendicular to the ground.
- should be of equal weight.
Find a knowledgeable salesperson to help you select the correct shoe.
Training Guidelines
- Exercise at least 3 times per week.
- Run no more than 6 days per week.
- For maximum benefit, exercise the entire session with your heart beating within the Target Heart Rate for your age.
- When starting, work at the lower end of your THR, if you are uncomfortable at that level, start lower and increase level as your fitness increases.
- Use the hard/easy method:
- Work hard one day, work less or not at all the next.
- Run for time rather than miles.
- You must exercise for at least 20 minutes to achieve maximum aerobic effectiveness.
- Always warm up with a 5 minute brisk walk, then stretch before beginning workout. Stretch again after workout.
- Cool down for 5 minutes after each workout by walking and stretching.
- If you experience any pain which persisits past two workouts, stop your running & see a doctor!
Running Technique
- Run in upright posture.
- Keep head up, shoulders straight.
- Hold arms high and relaxed.
- Move arms rhythmically across the body. Do not cross the midline.
- Foot should be directly under the body at heel strike, not ahead of the body.
Training Schedule
| Week | Brisk Walking (in minutes) | Jogging (in minutes) | Total Workout (in minutes) |
| 1 | 15 | 0 | 15 |
| 2 | 20 | 0 | 20 |
| 3 | 25 | 0 | 25 |
| 4 | 30 | 0 | 30 |
| 5 | 5 | 1 | 30 |
| 6 | 5 | 2 | 30 |
| 7 | 5 | 3 | 30 |
| 8 | 5 | 4 | 30 |
| 9 | 15 | 15 | 30 |
| 10 | 10 | 20 | 30 |
| 11 | 5 | 25 | 30 |
| 12 | 10 | 30 | 40 |
- All times are in minutes
- WEEKS 5-8: Alternate walking time and running time as shown above for 30 minutes. Begin with the walking.
- WEEKS 9-12: Warm up with a 5 minute brisk walk and stretch. Alternate the running and walking times as shown above. Begin with the running.
- After WEEK 13 you can gradually increase the time you run by 5-10% per week.
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Stretching Exercises
- Walk 5 minutes before every run, and stretch.
- Hold positions for 30 to 60 seconds.
- Achieve the stretch position gently, no bouncing or jerking!
- The stretch position should have a tight feeling, never pain!
- Do all exercises to both sides of body.
- Stretch after each run.
Lower Leg
- Stand about 2 feet from a wall.
- Put one foot about 1 1/2 feet behind the other, maintaining body alignment.
- With back foot flat & head up, slowly lower body toward wall until stretch is felt, hold.
- Bend back leg, hold.
- Repeat with other leg back.
Hamstrings
- Sit on the ground with one leg out straight in front of your
body & the other leg comfortably bent in toward your body.
- Keeping leg straight, gently reach toward the outstretched foot, and lean whole body toward leg until stretch is felt.
- Hold, then repeat with other leg.
Quadriceps
- Use a chair or wall for balance.
- Gently lift left foot back behind body and grasp it with left hand.
- Pull foot toward body until stretch is felt.
- Hold, & repeat with other leg.
Back
- Lie face-up on the ground.
- Pull one knee to chest, holding with both hands.
- Gently lift head until stretch is felt.
- Hold, & repeat with other knee.
Wellness Resource Center
Vanderbilt University
Station B - Box 6033
Nashville, TN 37235
(615) 343-6073
wellness.center@vanderbilt.edu Copyright © 2006 by Vanderbilt University. For questions about this website, please contact the webmaster. | |
