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March 2007
When is the best time to begin a running program for the summer and avoid becoming injured in the process?
The easy answer is the sooner the better, depending upon your ability to cope with the weather conditions. A lot depends on one’s goals for the summer, certainly, and also on one’s current fitness level. However, if this is truly starting from scratch, it would be advisable to begin with an alternate run/walk routine and gradually increase the time spent running and decrease the time spent walking. Don’t be concerned with the duration or pace. What is important is the fact that you are moving forward. The safest increment of increase on any given day or week, whether time or distance, should be kept at no more than ten percent of the previous day or week. For example, if you run for 30 minutes one day you should not increase your time any more than 3 minutes for the following day. Or if you run 5 miles per day you should not increase your distance by more than .5 miles the next day. As with any activity, one can minimize their risk of injury by warming up gradually and also incorporating a general flexibility/stretching routine. If one does begin to feel pain or even discomfort in the process, do not hesitate to seek out assistance from your health care provider. Most injuries resulting from running are handled much quicker and less expensively if attention is given to them sooner as opposed to later.Vern Myers
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