My absolute favorite outdoor fitness activity is running. I can be out the door and done with no extra time for commuting and I can tailor my run to achieve strength or endurance goals. And even better, I can take my 1 and 3-year-old in the stroller!
This is my set-up… two little boys in a double stroller, weighing nearly 100 lbs. and an energetic not-so-little puppy on my hip.
I’ve had a lot of people tell me they can’t run. Some people can’t, and if you have knee, hip or back pain it is best to start with walking or another non-impact cardio activity in addition to a strength program to address your ailment. But most people can run, you just have to have the right expectations and the right form.
When you start running you probably won’t be able to go a mile straight, or even a half or quarter mile straight, and that’s ok! Let yourself ease into it and start with small goals. One of my favorite ways to run is a “mailbox run”. Run to a mailbox, then walk to the next. Alternate until you’ve met your goal distance for your run. Your marker can be a mailbox, a tree, a driveway… anything that is a good distance from you and gives you a goal. As your endurance progresses, you can choose markers farther apart or increase your speed to your marker. I still do this training to add sprints, then jog for recovery. This is also called interval training.
When you begin a running program, you should track your weekly mileage. It’s important not to increase your mileage by more than 5% per week to avoid injury. For example, if you start week one with 10 miles, the next week should not exceed 10.5 miles.
Last, focus on form at the beginning and end of your run. Your form is so important… poor form will waste energy, risk injury, and make your run harder. Follow these tips:
- Run proud – Keep good posture with your shoulders back and your chest proud.
- Short, quick strides – Take short, quick strides instead of long strides. Taking too long of strides (called “overstriding”) places excessive loads on the tendons and ligaments in your knees and hips, which is inefficient and risks injury. Your foot should strike under your knee, not in front of it.
- Don’t heel strike – There’s a common misconception that you should land on your heels, but it creates a braking effect, increases your time on the ground, and can slow you down. Try to land on your mid-foot or forefoot, whichever is more comfortable. If you land on your forefoot, your heel should naturally settle to the ground before toe-off. As you prepare to toe off, your weight should move toward your big toe before your foot leaves the ground again.
- Push forward – Your weight should be propelled forward from your hips (primarily glutes). Don’t waste energy by springing up from your toes.
- Run in a line – Your feet shouldn’t cross the midline (center) of your body. Your arms should be bent at a 90-degree angle with your hands loose and below your waist. Your arm swing should also be in a line and should not have any rotation. If your arms do cross the midline of your body, your energy is going sideways, not forward.
- Don’t neglect your core – Think about keeping a tight core, especially when you’re tired. Take moments to check in on your glutes and squeeze them as you toe off.
Last, don’t underestimate your shoes. Cheap shoes cause pain, and it’s worth paying extra for a high-quality running shoe. I’ve also been running with heel cups for 15 years now and they made a HUGE difference in absorbing impact and reducing aches and pains.
I have a plaque on my wall that says, “Even a Bad Run is Better than No Run”.
Just go, you’ll never regret it (when you’re finished).
Happy running!