Running 411: What new runners should know

  • Published
  • By Senior Airman Cat Trombley
  • 8th Fighter Wing Public Affairs
KUNSAN AIR BASE, South Korea (AFPN) --  Running long distances can be an intimidating task, especially to airmen who have not stepped foot on the track since basic training.

But, for those who want to start running, there are ways to start a program so runners can meet their target distance and time without injury.

“There are many methods to follow when starting a program,” said Capt. Huey Latham, 8th Medical Operations Squadron physical therapist and marathon runner. “Most people do ‘walk and run’ in which they walk a distance, then run a certain distance. Another method is to run for a specific time and then walk for a specific time.”

Latham said when runners make changes to their routines, they should only step it up slightly.

“When people are starting a training program they should follow the ‘FIT’ principle,” Latham said. FIT stands for frequency, how often you run; intensity, how hard you run; and time, length of activity, Latham said.

“Only one of these variables should be increased in a week, and the increase should not exceed 10 percent of what you were doing the previous week,” he said.

“Cross-training can be done on off-days and supplemented with a non-pounding aerobic activity or weight training. Learn to listen to your body, and if it feels tired or fatigued, take a rest day,” Latham said.

New runners have to be especially careful not to cause injury. Accelerating a running program too quickly can cause a number of injuries, he said.

“Too much, too soon, too often causes overuse injuries. The most common injuries are muscle pulls of the lower extremities -- more often the hamstrings, quadriceps and the calf muscles,” Latham said.

Some of these injuries include:

Runner’s knee, pain around the kneecap caused by tight tissues on the outside of the knee and weak muscles on the inside.

Iliotibial Band Syndrome, pain on the outside of the knee caused by running downhill or on banked curves, like on the side of the road.

Shin splints, pain in the lower leg caused by excessive pounding.

“Adhering to the FIT principles is the best way to avoid injury,” Latham said.

If injured, rest, increase flexibility, medicate, ice, maintain strength and endurance of leg and hip muscles, and gradually return to activity with respect to pain. These are the best ways to treat an injury, Latham said.

Almost any runner will tell a “wannabe” runner, having the right shoes is important.

Go to a running store to find running-specific shoes. Some base exchanges have a chart about running shoes and shoes on display. Spend 30 to 40 minutes at the store. Take time to look at all the shoes and prices.

Wear the kind of socks you are most comfortable running in. The wrong socks can alter the fit of the shoes.

Selecting a running shoe is based on three basic foot types: flat feet, normal- and high-arched.

“Shoes should be bought to accommodate the foot type,” Latham said. “Shoe designs come in motion control, stability and cushion.

“Runners with flat feet tend to (land on the outside edge of the foot and roll inward) and need a motion-control shoe. Most people have a normal arch and need a shoe providing stability. Runners with high arches need a cushioned shoe,” he said.

If the sole of the shoe is straight, it is for flat feet and motion control. If the sole is semi-curved, it is for normal arches and provides stability. If the sole is curved, it is for high arches and provides cushion.

By following steps to ease into a running program and having the right gear, a new runner should be able to get to their target distance and time, injury-free. (Courtesy of Pacific Air Forces News Service)