Online seminar recap | Get a running start: How a beginner can train like a pro
To become a better runner, you need to engage in other aerobic and strength training
Dr. Andrew Miners, Director of Sports Therapy and Rehabilitation, and Jenna Martin, a fitness trainer at Medcan, discussed how to train so beginners can cross the finish line injury free.
Jenna tapped into her kinesiology background to speak to the importance of knowing your own body and physical limits before you start your running training. As a triathlete herself, Jenna stressed the importance of cross training when it comes to increasing one’s aerobic ability. She referenced the benefits of swimming, biking, rowing and interval training as options to include into your running plan. When it comes to mechanics, remember that it takes time to build up your strength. So to start out, beginners should be running and walking in a 1:1 ratio.
Increase your tissue tolerance gradually
This led to a deeper dive into “periodized running plans for beginners” where Dr. Miners and Jenna discussed why beginners are encouraged to gradually build up tissue tolerance to prevent running-related injuries.
Dr. Miners shared what a beginner running plan may look like when it includes a slow and progressive build up to positively adapt to added stress. His suggestions included:
- Recommended schedule with 2 runs/week
- Run on a relatively flat, but variable surface of terrain
- Run at your regular jogging speed
- Work on your cadence (~180/min)
- Practice with light/soft foot strikes
Sample running plan
Dr. Miners also included a sample six week plan – to be adapted with your personal fitness trainer or running coach depending on your skill, body type and goals.
| Week 1 | 5’W + 3x (1 km R / 1/2 km W) + 5’W = 4.5 km/d = 9 km/wk | |
| Week 2 | 5’W + 4x (1 km R / 1/2 km W) + 5’W = 6 km/d = 12 km/wk | |
| Week 3 | 5’W + 4x (1 km R / 1/2 km W) + 5’W = 6 km/d = 12 km/wk | |
| Week 4 | 5’W + 3x (1 km R / 1/2 km W) + 5’W = 4.5 km/d = 9 km/wk | |
| Week 5 | 5’W + 3x (2 km R / 1/2 km W) + 5’W = 7.5 km/d = 15 km/wk | |
| Week 6 | 5’W + 2x (3 km R / 1/2 km W) + 5’W = 7 km/d = 14 km/wk |
To run or not to run?
Dr. Miners says most running injuries are a result of overuse and muscle fatigue. That’s why runners shouldn’t go too hard or too fast at the beginning. If you have already started running this season but have noticed some new pain, here is a chart to assess whether you can keep training or whether it is time to take a break.
| Run | Don’t Run |
|
▪If there is no pain with general everyday walking or going up or down stairs ▪If the pain or stiffness is only present at the start of the run ▪If the pain does not worsen as you keep running day after day ▪If you are able to modify the causative factor so that points 1-3 apply ▪If general stretching or simple exercises before your run keep it under control |
▪If there is substantial bruising or swelling ▪ If the pain is intense and gradually worsens as you run ▪ If the pain after the run is debilitating ▪If you have to drastically alter your running form in order to run |
Watch the full online seminar below.
