Get Fit - Get Jogging

20 December 2006

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Lets Start the New Year at a pace!

With the New Year here it is time for us to think about getting back into shape after the festivities of Christmas, and many of us choose to start running to get fit. Although running may seem as simple as putting one foot in front of the other if you’re a newcomer it can be daunting prospect, and to do it right and keep fit and healthy is harder than it may seem. So we’ve teamed up with sports expert Gary Miritis for his hints and tips on how to get started and enjoy running!

Gary Miritis is one of Australia’s leading Sports Masseurs; he has worked with the Australian Athletic Team, and has helped the likes of Jonathan Edwards, Frankie Fredericks, and Colin Jackson. Here are his tips on how to start a running regime, warm up safely and perform stretches that you can do to help avoid injury. The preventative measures may mean you spend an extra five or ten minutes a day stretching or doing strengthening work, but they will help prevent injury in the long run.

BEFORE YOU START

If you don’t normally exercise regularly it is advisable to have a medical check to ensure that there are no health issues that you are unaware of; for the vast majority there won’t be.

The next step is to purchase the best running shoes you can afford. This doesn’t necessarily mean the newest and most expensive Nike trainers. Go to a specialized running shop and speak to one of the staff; they will be able to perform a proper foot analysis and therefore suggest the best shoes to suit you.

Remember to be safe and to take precautions to ensure that you run in safe areas at all times, preferably in well lit spaces and not on your own. If you don’t have a running partner look up registered clubs and running groups in your area, and also areas recommended as safe to go running. If you are running at night spend that little bit extra on some reflective clothing – it could save your life.

Having considered all the points above its time to get running…

WARM UP AND COOL DOWN

Each workout should include a warm up and cool down. This is simply a short walk performed before and after the run; after a few weeks the walk can become a slow jog. After the warm up you should also perform the following stretches, which help loosen and prepare your body. The stretches can also be performed after the cool down to help loosen muscles that may have tightened up during your run. Each stretch should be held for around 15 to 20 seconds and should be repeated at least twice on each leg, pushing slightly more on the second stretch.

For your Hamstrings place your leg on a raised platform, such as a chair, at a comfortable height and, keeping your back straight, gently lean forward from the hips. Keep the support leg slightly bent and ensure the supporting foot is facing forward. Repeat on the other leg. For your Quadriceps bring one foot up to your backside and clasp with one hand. Keep your knees together with the support leg slightly bent. Your back should be straight and upright, and your support foot facing forward. To stretch you calve step back with one foot and bend the front knee. Both feet should be facing forward and use a wall for support. Keep your back straight and push the back foot heel into the floor. For hips, whilst kneeling down place one foot forward, making sure the front foot can be seen over the knee. Ease your hips forward using your hands on them for balance. Lastly to warm up your lower back and backside lie on the floor and, keeping your back flat, bring both knees to your chest. Link your arms behind your knees and apply light pressure to bring your knees closer to your chest.

Now you are ready and warmed up so enjoy your run!

INJURY PREVENTION

The above stretches are fine for when you first start running and you are not putting too much strain on your body, but after a few weeks you should start introducing more stretches and simple exercises to your warm up routine to help prevent injuries and also help improve your running technique and speed.

If you put to one side general sprains, strains, and blisters there are five main injuries that can plague runners. They are: IT Band Friction Syndrome, Shin Splints, Achilles Tendinitis, Plantar Fasciitis, and Runner’s Knee. Below is a definition of each of these problems and a quick stretch, which can be added to your warm up regime to help prevent them:

IT Band Friction Syndrome is inflammation of the outer side of the knee caused by the IT band (a thick band of tissue running down the outside of your leg) rubbing up against the bones of your knee and leg. To stretch the IT band stand and cross your left leg in front of your right; push your hips to the right, and reach down towards the floor with your left hand. You should feel the stretch in your IT band down the outside of your right leg. Swap legs and repeat, holding each stretch for 30 seconds

‘Shin Splints’ is an inflammatory reaction involving the deep tissues of the lower leg and may involve tendons and muscles. To stretch your shins go into a kneeling position with one leg stretched out in front of you, as though you were stretching your hamstring (preferably with no shoes or socks on), and push your toes towards the ground.

Achilles Tendinitis is an inflammation of the tendon at the top of your heel and can cause it to become swollen, painful and less flexible than normal. If you are doing a wall calve stretch, leaning on a wall with the leg you want to stretch on the floor behind you, bend the stretched leg slightly and you should feel it lower down in your Achilles.

Runner’s Knee – Patello-Femoral Pain (PFP) is caused when the knee cap rubs against the joint as the knee is flexed. A lot of cases of PFP are caused due to imbalances and weaknesses in the leg muscles. To strengthen these muscles try doing some squats in front of the mirror every other day.

Plantar Fasciitis is an inflammation caused by excessive stretching of the broad band of fibrous tissue which runs along the bottom surfaced of the foot. Stretch this by sitting in a chair with your knees bent at right angles and feet and heels flat on the floor, then lift the foot upwards with the heel kept on the floor. This will help to avoid heel pain, arch pain and heel spurs.

A general tip from Gary Miritis is to give yourself, or get someone else to give you, a regular massage on any muscles that feel particularly tight. Whilst stretching is important sometimes it is not enough to relax the muscles and remove any toxins that have built up, especially if it the site of a previous injury. Gary recommends an oil from his home country as the best to use for any massage - emu oil. A registered anti-inflammatory in Australia, the oil will not only help with the massage, but should also help reduce any swelling present. (Emu oil is now available in the UK and the highest quality oil is Golden Emu Oil available from the Pioneer Trading Company – www.pion-tc.co.uk)

PROGRESSING

To start with you should try to run 3 days a week for around 20-30 minutes (this doesn’t include the warm up, stretching and cool down). Try to spread these runs out so you have a day off in between.

As you get in to it you may soon feel you can run for longer and further, however it is advisable to not increase your run by more than 3 miles in one week.

Remember keep at it. Try to stick to it for at least a month, it will be worth it!

The first 6 - 8 weeks of any exercise program are limited by cardiovascular fitness which shows up as shortness of breath. After this period you should begin to find the running easier and you’ll be able to improve your cardiovascular fitness, by increasing the distance run. This kind of step training develops the body’s ability to utilize aerobic energy stores (fat and sugars) and its endurance.

An increase in muscular and connective tissue fitness takes much longer to occur and until it does you can be prone to injury. However by remembering to warm up and stretch thoroughly before and after your workout you can help avoid such problems.

So no more excuses – get out there and make sure this year you keep your New Year’s resolution.

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