Beginners Guide to Running 

You should see your GP before you take up running if you have any heart problems or a family history of heart disease, high blood pressure, diabetes, severe degenerative joint disease (arthritis), fainting or dizziness. These health problems may not prevent you from running but your GP may advise you to only train to a particular intensity. 

Running programme 

I recommend that if you are a first time runner or returning to running after a long break you start running with a run/walk programme.

• e.g. warm-up – brisk walk pumping arms for 5 minutes               

• run 1-5 minute intervals               

• walk 1-5 minute intervals (brisk walk so heart rate stays elevated)               

• continue intervals for 20-30 minutes               

• warm-down – stretch

Overall several weeks (depending on your level of fitness) increase the amount of time you run for and reduce the walking time aiming to build up to running continuously for 30 minutes.  

Avoiding Injuries

Build up slowly

Many running injuries are a result of overtraining – too many miles, too much intensity, too quickly. It is therefore important to gradually increase your mileage/time and this is particularly important when you are beginning to run. This will reduce the risk of injury by allowing time for your body to adapt to running without putting it under too much stress. There is nothing more frustrating than getting an injury which stops you running and requires rest when you are just starting out and getting into a routine of running. It is widely recommended that you should not increase your mileage/time by more than 10% per week. 

Warm up/warm down and stretching

Warm up for 5 minutes at the beginning of your run with a brisk walk or a gentle jog. This will dynamically warm up your body before you increase your speed or intensity. After running it is important to cool down and stretch. Regular stretching will reduce the risk of injury and lessen the amount of muscle soreness and tightness that you experience 1-2 days after a run. Important muscle groups to stretch are hamstrings, quadriceps, gluteals, calf muscles (gastrocnemius and soleus). 

Good running shoes

If you are running regularly you should wear properly fitting trainers that provide the correct support for your feet. A specialist running shop should assess your feet and running style and recommend the appropriate running shoes. If you have a specific foot problem, a biomechanical podiatrist could help you with custom-made orthotics. 

Running surface

Generally, grass or dirt tracks make the best surfaces as they are softer and therefore less force is put on your joints. Be careful on uneven or slippery surfaces. 

Pain

Expect a little discomfort and soreness as you build up your running. Mild discomfort in your legs as you warm-up is quite normal but it should settle after a few minutes. Muscle soreness after running is also quite normal. However if you have a pain that does not settle or is getting worse then it is important to rest and ice the affected area (R.I.C.E.). If joint pain or swelling does not settle within a week it is a good idea to consult a physiotherapist or your GP without delay.   

Lucy Hammick, Ashtead Hospital, 01372  221 400

Having got your place for the marathon, you will now or shortly be starting your training. Whether you are a first-time marathoner or a seasoned competitor you will not want to get a running injury which will disrupt your training programme and possibly stop you from being ready for the big day.  Most running injuries result from overuse, rather than from a single trigger or a sudden trauma.

Here is some advice on how to prevent running injuries and to limit the risk of developing a problem as you build up your mileage.

Stretching

Regular stretching is important and will reduce the risk of injury.  Important muscle groups to stretch are hamstrings, quadriceps, gluteals, illiotibial band (ITB) and gastrocnemius and soleus (calf).

Before running - as part of your warm-up, dynamic stretches such as controlled arm and leg swings and lunges should be performed to increase dynamic flexibility. If you have a specific tight muscle then you should pay particular attention to this.

After running - static stretches should be done as part of your warm-down. Hold each stretch for 30 seconds. 

Early warning signals

If you suspect you are getting an injury take notice of the early signs (tightness, ache, ‘niggle’, swelling) to minimise the damage. You should stop running and rest for at least two days.  Try using ice and anti-inflammatory medication.  If it does not settle with these measures, then see a physiotherapist for treatment.  Continuing to run with an injury is likely to make it worse and cause a bigger interruption to your training.

Training Programme

Training errors cause a large number of injuries in runners.  Be careful not to build mileage too quickly, to be inconsistent in your training or to over-train.  Find a suitable training programme to follow. It should include rest days, interval and hill training and some cardiovascular exercise other than running.

Footwear

Running shoes that suit your foot type and running style are important. Buying a pair running shoes from a specialist shop where they analyse your running is a good investment.

Physiotherapy

See a physiotherapist for an assessment of your running style, flexibility and strength. This will identify any potential problems which with the repetitive stress of long distance running may result in an injury and a loss of function.

Early identification of potential will not only prevent an injury from occurring but may improve performance by correcting muscle imbalance, increasing stability and improving movement patterns. 

Lucy Hammock, Ashtead Hospital