Running Without Injury-Fort4Fitness

By Mary Collins
By Nina Settappa

June 18, 2010 Updated Jan 8, 2016 at 4:00 PM EST

FORT WAYNE, IN (Indiana's NewsCenter) --- Getting started isn't usually the problem with a new exercises routine, it's sticking with it.

And when it comes to running and walking, injury can often be a problem.

In this Fort 4 Fitness report our trainer Dr. Jamey Gordon shows us how that can be solved by having the right form.

Dr. Gordon explains there's a lot of repetition in walking and running so it's important to get off on the correct foot to keep injury free.

When most of us set out to start running, we jog which may look like more like a shuffle.
However when you don't pick your heels up enough you're more likely to experience shin splints or knee pain.

Think of your leg like a pendulum taking full advantage of your body’s largest muscles to support your body weight.

You may only be able to withstand this new running for little bits at a time because it will be harder for you, but it will keep you injury free.

And you're not alone in your training, be sure to check on the INC Challenger Blogs.

Get registered today for something that will most certainly impact your tomorrow. Fort 4 Fitness 2009 this September 26th.

Here's your run/walk training program.

Days 1-4 walk 20 minutes
Days 5-8 walk 30 minutes

Do program on Monday, Wednesday, Friday, Saturday (Days 2,4,6,7)
*Do not run on the off days.

Week 1 Run 1 minute, walk 5 minute. Repeat 5 times (30 minutes)
Week 2 Run 2 minutes, walk 4 minutes. Repeat 5 times (30 minutes)
Week 3 Run 3 minutes, walk 3 minutes. Repeat 5 times (30 minutes)
Week 4 Run 4 minute, walk 2 minutes. Repeat 5 times (30 minutes)
Week 5 Run 5 minutes, walk 2.5 minutes. Repeat 4 times (30 minutes)
Week 6 Run 6 minutes, walk 2 minutes. Repeat 3 times, then run 6 minutes (30 minutes)
Week 7 Run 7 minutes, walk 3 minutes. Repeat 3 times (30 minutes)
Week 8 Run 8 minutes, walk 2 minutes. Repeat 3 times (30 minutes).
Week 9 Run 9 minutes, walk 2 minutes. Repeat 2 times, then run 8 minutes (30 minutes)
Week 10 Run 9 minutes, walk 1 minute. Repeat 3 times (30 minutes)
Week 11 Run 13 minutes, walk 2 minutes. Repeat 2 times (30 minutes)
Week 12 Run 14 minutes, walk 1 minute. Repeat 2 times (30 minutes)
*If you feel tired, repeat Week 9 before moving to Week 10
Week 13 Run 30 minutes.

Begin with the week number that corresponds to your current tolerance.

Always conclude training session with static stretching of the calves, quads, hamstrings,
hip extensors, hip flexes, and lateral hip muscles.

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