Walking before running...

 Lots of people ask me this ONE question when they want to learn to run...

"How long should I be walking before running?"


 There is an easy answer to this if you're in pretty good shape already or live an active lifestyle.
Usually one week of good walking will get your body ready to start the run/walk...

But what happens if you are out of shape, overweight and have a very low activity level?

Find out in this video!





Any questions just click on Gilly :)


Take a look at the Learn to Run ~ Run/Walk Schedule


Gilly

Running Shoes That Prevent Shin Splints

Do you have shin splints?
When you have shin splints, you'll experience the dreaded sharp pain on the inside or front of your shin while you walk or run. It can be so uncomfortable and can prevent you from running faster times and longer distances.
Shin Splints can bring running or learning to run to a complete halt!

The running shoe that I feel is the best for support and preventing shin splints is the above

Women's ASICS GEL-KAYANO 17

Are there really running shoes that prevent shin splints?

I can't say that if you buy a running shoe it will stop you from getting shin splints, but I can say  to make sure you have the right shoe suited for YOU.  

This will be a great prevention!

Here are 5 reasons why the right shoe prevents shin splints...

1. If you have flat feet or a high arch the right shoe will correct this with support where you need it. 
2. You run with a better alignment making running smoother and less likely to be hard on your limbs.
3. You run with better posture, so less stress is on your shins.
4. A good shoe forces you to land mid-foot, preventing the braking action after landing on your heels and causing stress on your shins.
5. The right running shoe corrects your alignment, posture, step while providing you with corrective padding and comfort in the places you need it. These shoes are usually good quality and lasting longer preventing the shoes from wearing down... Thus lessening your chance for shin splints.

How do I get fitted with a good shoe to prevent splints? 

If you've been running for a long time and your shin splints creep up on you every year causing you pain... Your best prevention is a running shoe that prevents shin splints.

 Are you a new runner experiencing this shin pain for the first time?,

It's time to get proactive and see a specialist. A Pedorthist is a health professional that you can get referred to from your doctor. . A Pedorthist can customize orthotics to help solve your troubles and specializes in setting you up with the best solutions for you and your shin splints.

You can also go to your local running store and tell them your problem. They may offer you a gait analysis which is watching they way you run and fitting you from then on.


Related Articles:

Have you ever had a twinge of pain...

Why do my shins hurt when I...

Running Form and Shin Spl...

Should you stretch before you run?

I really wanted to let you in about a great program

There has been a lot of controversy lately about stretching before a running program and I really want to clear that up for you.
Some people are convinced that stretching before you run can cause serious injury. This is far from the truth if stretching is done correctly.

Should you stretch before you run?

According to the Stretching Institute yes, but it depends on the kinds of stretches you do and when.


There are two primary stretches...

1. The Static Stretch 
2. Dynamic Stretch

The Static Stretch 

Is when you are stay in one place and stretch and hold a certain muscle group without moving.

The Dynamic Stretch 

Is when you stretch a part of your body by moving from one place to another or moving a part of your body from one position to another.

Although this may seem simple, there are also stretches within each of these categories that can make learning stretches quite challenging.

Stretching is a very important part of the warmup and cool down stage of running if done correctly.
You watch people around stretching and can learn some bad habits that can cause injury to your running.
Learning to run or even being a long time runner needs the attention of stretching, because we lose our flexibility year after year. Not using stretching as part of your program can really hamper your performance.
If you want to learn more about Stretching I will leave this link to a great website...
The Stretching Institute..

Running Program is No Easy Feat!

 Embarking on running program is no easy feat—especially if you’re really out-of-shape...

Guest post by David Dack a runner and author

In fact the chances of suffering from an injury or a burnout are very high for the overweight person. As a result, most fitness enthusiasts shy away from running and regard it as a harmful activity. This is reasonable since the high impact nature of running can cause a myriad of injuries and health problems.

Nonetheless running isn’t solely to blame for the mess; how you start the activity and the way you exercise determine the kind of results you are going to get. If you start the right way, you’ll able to keep injuries at bay while getting the most out of your training program. The reverse is true as well.
Therefore, if you want to start a running program while steering clear of injuries and setbacks, here are 2 training guidelines that can help.

Build Gradually

The most common pitfall that the majority of running beginners fall into is trying to run too much too soon without respecting their bodies limits. This is what is commonly known as overtraining. And can lead to serious troubles and health problems. In fact it’s the reason why so many beginners can make it through the 2nd week of training without being cogently stopped by pain and sometimes, a crippling injury. However, there is a way to avoid all that.

The best way to approach a running program is to start slowly and build the intensity up gradually. For instance, if you’re really overweight, you may need to walk first before you even consider going for a run. As you get fitter, you could introduce the running into your training by following a walk-run-walk pattern. This training strategy consists of alternating between running sets and walking breaks for recovery.

The length of each interval depends on you fitness level. As a beginner, you may need to first start with 30-45 seconds of running intervals while taking one full minute for recovery. As the training progresses forward, your endurance level will improve. Therefore, you need to keep lengthening the running intervals, while walking for less and less until you’re able to run straight for 30 minutes without much trouble.

Check Your Heart Rate

Your heart rate is the most important measuring tool to how hard you’re working out. It can tell if you’re really heading into the right direction or actually overdoing the exercise, and thus run the risk of overtraining. For starters, as you get stronger, your heart will toughen up as well, so it’ll need less beats as it used to do to perform the same cardiovascular functions for you (mainly pumping blood to your body and working muscles). Therefore, if you take notice of any heart rate drop, you should embrace it. That’s a sure sign of progress and improvement.

Secondly, regular heart checkups will help you spot the looming illness and the effects of overtraining before it gets any worse. For instance, if you’re regular heart rate is unusually high—6 to 12 beats per minute—then its normal pace, then you may be over-taxing your body by applying too much stress. As soon as you start hit this ceiling, burnouts are just around the corner. In this case, you may need to back off on your training load and resume the training when you feel fully recovered.

If you follow these training guidelines, you’ll definitely stay in your comfort zone, while gradually stretching your fitness level. Nevertheless, this is only possible when you start taking action and making practice a priority. Speed of implementation is what will allow you to develop the best stamina ever. So start now and remember to stay within your skill level.



About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
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