How To Start A Running Program: 7 Tips To Staying Injury Free

This is a 6 week "start running" program.  It will get you from the couch to 10km.  I'll give you some tips on how to start, how to stay injury free and also include a detailed 6 week running plan. 

WE ARE MEANT TO RUN

As a species, we are designed to run, move and be active every single day.  As the Homo Sapien evolved around 2 million years ago, our ability to cover long distances (around 20km on a regular basis) gave us a huge evolutionary advantage.  We were able to hunt animals efficiently and cooking the meat helped us develop strength and stamina as well as our brains. 

If we are meant to run, then why do so many runners suffer from injuries?

WHY 90% OF RUNNER'S GET INJURED

The truth is, running is the most challenging, high level activity you can ask of your body.

Running efficiently and pain free comes on top of a foundation of adequate flexibility, core strength and movement efficiency.

After 20 years of studying human movement, I can say very few of us have the natural foundation to run efficiently.

In the modern age, due to pain, injury, stress and too much time sitting and driving, we are losing touch with our bodies and what it means to have a good physical foundation.  Movement compensations and imbalances have become the norm. 

Physical therapist Gray Cook states you don't want to put fitness on top of dysfunction.  In other words, Move Well, then Move Often.

The thing is, in the short term you can still get by with a less than ideal foundation. 

You will be able to run because your amazing body works out a way to get the job done.  The problem is, the compensations have a limited time span before they burn out and pack it in.  Then you are really stuffed - you're in pain and you can't keep running anymore. 

Now you have 2 choices:

(1) Accept that "running is not good for you" and avoid it the rest of your life; or

(2) Learn about how your body works and set a plan to achieve your goals.

The good news is that you can learn to fine tune your body to prepare it for running.  You need to be smart and listen to your body - and have patience and dedication.  You can overcome your weaknesses and actually turn them into strengths. 

7 STEPS TO STARTING A RUNNING PROGRAM AND STAYING INJURY FREE

(1) Take one step at a time. 

Rome wasn't built in a day and either is a good foundation.  Be disciplined, stick with the program, but above all else, listen to your body.  Don't skip steps.  Load management is crucial.  Many running injuries can be traced back to pushing beyond capabilities too soon in a program.  A general rule of them is to not increase your mileage more than 10% per week. 

(2) Get yourself a heart rate monitor/GPS watch. 

You can get a basic model for under $200.  This will help you to get to know your body and also avoid over-training.  I recommend the Garmin.  Read more about using heart rate monitor here.  Seeing your progress over six weeks is great motivation. 

(3)  Eat well. 

When I was training for the New York marathon last year, I was given the advice "nutrition is key".  Food is fuel and you will feel much better when you cook fresh food at home.  Focus on slow release carbs such as sweet potato, along with enough good quality protein and vegetables. 

(4) Get yourself a team of health care professionals.

Chances are at some stage, you're body is going to develop some niggles.  Getting them addressed early will likely keep you functioning more efficiently with less pain.  Physio, massage therapist, nutritionist and chiropractor will all help keep you balanced and functioning optimally. 

See our links page for people we recommend. 

(5) Invest in a good pair of running shoes. 

Go to a running store and get them to check your running style.  According to Rob Robinson, a running coach at the South Australian Road Runners Club, you're better off buying two pairs and you can rotate between the two. 

(6) - Do the 7-minute workout regularly.

The perfect cross training and very time efficient.  Doing a few rounds twice per week will help develop strength in your core and gluteals; important for running. 

(7) Run softly. 

Research shows landing on the mid-foot helps improve shock absorption, decreasing the risk of injury.  Think about making as least noise as possible as your feet land. Check out the book Chi Running, which goes into more depth about how to run more efficiently.  Learn to use gravity and your body's natural elasticity to improve efficiency by 30%.  

You could also try a metronome (free download to your phone).  Match your step to the beat (170-180 steps per minute is the most efficient cadence). 

COUCH TO 10KM PROGRAM

This program is designed to run 3 days per week, allowing days in between for recovery.  Alter the days to suit your schedule.  Don't worry about running the whole distance.  Walk and jog as needed.  Always listen to your body!

Tuesday - Tempo Run (T)

This is a moderate-high intensity run.  Keep your heart rate between 70-80%.  These runs will improve the ability of your muscles to convert oxygen to fuel your body.  Warm up before by walk/light jogging for 1-2km.

Thursday - Sprints (S)

Warm-up by walking/gentle jogging for 2km.  These sprints are high intensity, you're heart rate should be between 80-90%.  Use your arms to power your core. Take 2 minutes rest break between each sprint.   These sprints will build power in your legs, as well as improving running efficiency.  If you've never run before or are getting back after an injury - take extra care with easing back into these sprints.

Sunday - Long Run/Walk (LR)

The long run/walk is going to help you build aerobic endurance.  You are going to build stamina and resilience in the muscles, joints are bones.  This is a low-intensity run i.e. keep your heart rate under 70%.  Take walking breaks as often as needed.  As you progress through the weeks, you should be able to do more running and less walking.

AFTER YOUR RUN
Cool down with a few simple stretches.  When you get home, spend 5-10 minutes on the foam roller working over the calves, hamstrings, ITB, quads, adductors and upper back.  If you live near the beach, walking in the water can be a great way to finish a run.  Ice any hot spots for 10 minutes after your run.  Hydrate properly and have a good meal with protein and carbohydrates.

Quads stretch

Calf stretch

DAYS OFF

- Cross training - yoga, pilates, swimming, cycling, 7 minute workout

- Hydration and eating well is important.

- Body work - physio/massage/chiropractic for maintenance.

- Take time to relax. 

So that's our 6 weeks plan to get you running 10km. 

Please give it a go, have fun and remember to listen to your body. 

In the words of Rachel Hunter, "It may not happen overnight, but it will happen".

Thanks to Rob Robinson for contributing his expertise and for more info about joining a start running group in Adelaide, please see the South Australian Road Runners Club Website.

Let me know how you go in the comments box.

Are you interested in an online consultation?



References:

The Story of The Human Body, Daniel Lieberman

Trigger Point Manual, Travell and Simons

Chi Running, Danny Dreyer

Get To Know Your Muscles - TFL (Tensor Fasciae Latae)

Author: Daniel O'Grady is a Physiotherapist in Adelaide, Australia.

Most people know about their ITB (Ilio Tibial Band)  that runs on the outside of the thigh; but not as many are familiar with the strip of muscle that joins the upper part of the ITB to the pelvis. 

This small muscle is known as the TFL (Tensor Fasica Latae). 

“If you’ve ever had problems with your knee, hip, lower back, calf or achilles, chances are you have some unresolved tightness in your TFL.”

QUICK ANATOMY REVIEW:

As you can see in the picture, the ITB has upper attachments to both the gluteals and the TFL.  Any dysfucntion/weakness in the glutes means that the TFL needs to work proportionally harder.  Gluteal inhibition is common - especially if you spend a lot of time sitting.

PALPATE THE TFL ON YOURSELF:

To feel the TFL, place your finger on your front of your pelvic bone.  Slowly move down and to the outside of the thigh until you feel a ropey muscle that is the the width a finger.  It may be tender to touch.

FUNCTION:

The TFL is a hip flexor, abductor and internal rotator.  It works in conjunction with the gluteus medius and gluteus maximus to stabilise the leg during the stance phase of walking and running.  The TFL anteriorly rotates your pelvis.  Functionally, the TFL is part of the Lateral Line and the Spiral line, according to Thomas Myers in his book Anatomy Trains.

The Lateral Line

The Spiral Line

SYMPTOMS:

Overload of the TFL can lead to pain and tightness in the front of the hip.  Very common is also pain and tightness in the outer part of the knee and into the ITB.  This is most noticeable when walking or up and down stairs/hills. 

Other symptoms:

• knee and hip pain (especially outside)

• the lower back and SIJ

• upper back

• calf and achilles

As the TFL pulls the head of the femur bone forwards, chronic increased tone is one of the prime causes of hip osteoarthritis and degeneration. 

HOW THE TFL BECOMES OVERLOADED:

The TFL becomes overloaded with repeated use in the following situations:

• excessive sitting, driving, kicking

• walking and running (especially uphill and downhill)

• cycling, swimming, kayak/canoe

• meditating crossed legged in lotus position

• sleeping in the fetal position

• standing with a swayed back and wearing high heels too often

TREATMENT:

Physiotherapy assessment will involve a comprehensive movement assessment to determine the cause of your TFL issue.

“Short term treatment such as soft tissue massage and dry needling is very helpful, while long term building gluteal and core strength is critical to prevent a relapse. ”

TRIGGER POINT DRY NEEDLING:

Tightness and shortening of the TFL responds well to dry needling, which can de-activate the trigger points (knots in the muscle) that can form in chronic cases.  The benefit of dry needling is that it can reach the deep fibers of the muscle and lead to a quicker resolution of symptoms.  Dry needling is certainly an unusual feeling, but definitely beats 15 minutes of deep painful massage in that area.

SELF-CARE TIPS:

• apply heat to the front of your hip 10 minutes each day

• avoid sitting cross legged

• avoid walking and jogging uphills and on sloped surfaces in the short-term

• ensure your shoes are not overly worn

• sleep on stomach or side with pillow between knees

• when running - avoid over-striding and endure proper warm up and cool down

• use cruise control on long car trips to stretch the legs

GRADED EXERCISE PROGRAM TO ADDRESS TFL OVERLOAD:

PART 1 STRETCHES:

FOAM ROLLER ITB

Regulate the pressure with your arms and top leg, so pain is less than 5/10.

FOAM ROLLER QUADS

Go harder along the quads. Keep breathing!

HIP FLEXOR STRETCH

Feel the stretch in the front of your hip as you tuck the pelvis under gently

FOAM ROLLER TFL

Angle your body across the TFL and roll it with medium to light pressure

PRONE EXTENSION COBRA DECOMPRESSION

Relax on your forearms, let your hips release at the front. Breathe through the diaphragm

PART 2 STRENGTHENING:

The goal is to strengthen and support the muscles around the TFL

BRIDGE

Feel a stretch in the front of your hips while your glutes activate in the back of the hips

CLAM SHELL

Ensure hips stay facing the front and you feel the gluteus medius (back of the hip) activating

SINGLE-LEG BRIDGE

Keep the bridge high as your transfer your weight to each side. Keep activation through the glutes

PUSH-UP TO SIDE-PLANK

Activate the obliques as you twist into side plank. Try x3 on each side.

PLANK

Feel the abdominals support your body. Hold 30 seconds. Keep breathing!

PART 3: POSTURE / NEW MOVEMENT PATTERNS

“For many people, the TFL becomes the muscle that is always switched on and over-active.

Try these movements, focusing on keeping your core and gluteals engaged. ”

STANDING PELVIC-TILTS

Use the abdominals to gently tuck the pelvic under. Keep the shoulders relaxed and breathe through the diaphragm. x10 per hour.

STANDING HAMSTRING CURLS

Keep the pelvis tucked under and abdominals engaged as you bend the knee by activating the hamstring. Keep the knees aligned during the entire exercise. 3 x10 each side.

REVERSE LUNGE

Feel the stretch in the front of your left hip as you stretch back and drop the knee towards the ground. Keep your spine straight while gently tucking your pelvic under. x10 each side.

SIT TO STAND SQUATS

Focus on activating the glutes and core as you come up into standing by gently pulling your pelvis under.

Stick your butt out as you slowly sit down, keeping your feet and toes in contact with the ground. Repeat 3x10

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The 5 Best Books To Read For Runners

1.  Running with the Mind of Meditation

Sakyong Mipham brings meditation and running together in this book.  He relates his experiences as a meditation teacher with the stages he went through as a beginner runner, right through to his marathons.  He also talks about balancing the sympathetic (running) nervous system with the para-sympathetic nervous system (meditation).  Once you get the balance right, great things can happen. 

2.  Chi Running

Danny Dreyer melds the world of tai chi and running and shows us the way to running efficiently and safely.  He does a great job of explaining the importance of posture, core strength and proper alignment.   The principle focus of Chi Running is to work smarter, not harder.  Understanding the body's elasticity and spring system, you can improve your efficiency by 30%.

3.  Running and being

Written in the 1970's by cardiologist George Sheehan, we get an appreciation for the internal thinking of an elite runner.  The ups and downs, depression, elation and everything in between.   This book will open your mind to the intricacies of pushing your body to reach its highest potential.

4.  The Story of The Human Body

In this book, Daniel Lieberman goes into depth to explain how our lifestyles are mismatched to what our DNA has programmed us to do.  The consequences are drastic.  This book will give you a new appreciation for movement as a powerful medicine.  He also explains that are human frames are designed to run.  Sitting and inactivity have lead to weakness in our gluteus maximus - a key muscle for efficient walking and running.

5.  Yoga for Runners

A great collection of exercises to balance the body and keep muscle imbalances from getting out of hand.  Also the author spends a good deal of time explaining the importance of rest and recovery.  Following a restorative yoga practice will be invaluable in helping your body to heal and recover from your running training.

Now it's your turn!  Please let us know your favourite running books in the comments!