Running is a very important part of overall joint health and aerobic wellbeing. Please use the following suggestions as your guide to developing your running program, either outside or on a treadmill in your home or gym:
- If you have medical conditions, it’s important to be cleared for exercise by your physician to ensure your safety.
- If you’re sore after a workout, this is due to the healing process of your muscles as they adapt to new activity.
- If you experience throbbing or aching pain that is more than muscle soreness, you might be pushing yourself too hard. Gradually work yourself into running. If it persists, seek medical advice.
- It’s important to wear good shoes when you run to help prevent injury.
- Replace your running shoes every 6 months to 1 year.
- Replace the shoe if the tread (bottom of shoe) becomes worn down and smooth.
- Logging your running in the Hinge Health app is a great way to keep track and see your progress.
- If you run with another person, do not pressure yourself - run at your pace and comfort level.
How to start your Running Program:
- Always warm-up and cool-down for 5-10 minutes before and after you run. This should be brisk walking or jogging to get your heart rate, breathing, and temperature up; and help prevent injury.
- Start by running 10 minutes per day, 2 days per week for 2 weeks.
- Gradually increase your running. Every two weeks, increase the run by two minutes.
- Remember to listen to your body. Give yourself permission to take breaks if you need.
- Plan for at least 1-2 days of rest during your running week to help your body recover and become stronger.
The Talk Test
When you’re new to running, you can determine how fast you need to run by doing the Talk Test:
- If you can easily speak while running, you’re not running fast enough.
- If you’re talking while running and you have to take a breath in between every few words, you’re at a good pace.
- If you’re talking while running and have to take a breath in between every word, you’re running too fast.