tag:blogger.com,1999:blog-8939778559757265648.post2343250652992717096..comments2024-02-03T06:38:32.449-08:00Comments on Melissa Bender Fitness: Three Keys to Starting a Successful Running ProgramAnonymoushttp://www.blogger.com/profile/04573973336157025058noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-8939778559757265648.post-27130628026091564802014-03-30T06:38:07.191-07:002014-03-30T06:38:07.191-07:00Is there swelling? Did the soreness go away while ...Is there swelling? Did the soreness go away while you were running? Is it sore/tender under/around your kneecap? How does going for a walk affect it? How far and how often were you running?Shephttps://www.blogger.com/profile/15976821012219656871noreply@blogger.comtag:blogger.com,1999:blog-8939778559757265648.post-33449705158583865492014-03-16T11:31:17.381-07:002014-03-16T11:31:17.381-07:00I have recently started running again and have som...I have recently started running again and have some soreness in my knee. I want to allow it to heal, but I also want to get back out there and start running again. How long should I wait until I run again?Kristahttps://www.blogger.com/profile/06238167177157417280noreply@blogger.comtag:blogger.com,1999:blog-8939778559757265648.post-77789497420306188592014-02-17T16:55:31.814-08:002014-02-17T16:55:31.814-08:00Even if you haven’t worked out in a long time or a...Even if you haven’t worked out in a long time or are on the older side, I would suggest following the same basic approach. You might find that you only run for one minute, then walk for a minute or even run one minute and walk two minutes. If you find that even one minute is too long, try slowing down or consider running for just thirty seconds then taking a walking break.<br /><br />For my experienced runners, who are trying to be competitive, there are workouts where I want them to push through the fatigue(but not pain). However, if you’re just getting started, you need to give your body time to get acclimated to avoid injury and to have an experience that you will want develop into a life-long habit.<br />Shephttps://www.blogger.com/profile/15976821012219656871noreply@blogger.comtag:blogger.com,1999:blog-8939778559757265648.post-29996140482161128882014-02-17T10:48:19.075-08:002014-02-17T10:48:19.075-08:00What if you have not worked out in a long time? W...What if you have not worked out in a long time? What if you are on the older side (say, 48) and want to get back into running. Would you suggest the same starting program? It interested me that you do not advocate the "push through your pain" but rather let your body tell you what is working and not working. Happydaymomhttps://www.blogger.com/profile/18227657517647880014noreply@blogger.comtag:blogger.com,1999:blog-8939778559757265648.post-55587177456324608252014-02-16T14:39:20.882-08:002014-02-16T14:39:20.882-08:00Hi Tanja. You’ve asked a very important question. ...Hi Tanja. You’ve asked a very important question. As a coach, I would probably give a different answer to each person who asks the question. The answer depends on what level of fitness(from other activities) that you are bringing to the start of your running program. For almost everyone beginner that I’ve worked with, I have had them start out by running for two minutes and walking for one. I would have them repeating this cycle for about twenty minutes. The pace should be such that you could carry on a conversation while running without having to gasp for air. I would also suggest running no more than 3 days the first week (with a day off in between running days). If things go ok, I would increase the time to 30 minutes the second week either by doing more 2 minutes running & 1 minute walking or go to 3 minutes running and 1 minute walking. Depending on the runner (and seeing them run), I would adjust this training plan. A very important point that I enforce on my newer runners is that they should take walking breaks before they have to take them. I have usually coached face-to-face, so I really haven’t ever had to recommended “guide to new runner” types of books, but here are three that I “looked at” on Amazon that seem like they would be helpful:<br />Runner's World Complete Book of Beginning Running Paperback By Amby Burfoot<br />The Ultimate Beginners Running Guide: The Key To Running Inspired By Ryan Robert<br /><br />Run: A Complete Beginners Guide (Learn How To Start Running) By Michael Thomas<br /><br />If you want to get started, based on this reply, I would be happy to guide you if can let me know how your initial runs go(or have gone) for you.<br /><br />Shep<br />Shephttps://www.blogger.com/profile/15976821012219656871noreply@blogger.comtag:blogger.com,1999:blog-8939778559757265648.post-73804376100821595212014-02-08T22:00:29.357-08:002014-02-08T22:00:29.357-08:00This is wonderful, thank you! Can Ed recommend any...This is wonderful, thank you! Can Ed recommend any resources that will help someone determine how much they should run and how often If they are just picking up running? Anonymoushttps://www.blogger.com/profile/16106409896796578413noreply@blogger.com