JONATHAN CANE, EXERCISE PHYSIOLOGIST:
One of the beauties of running is that it's such a simple thing to do and there is not that much to really think about. It's left foot, right foot, repeat, and there is not, you know, there is really no need to overanalyze it, at least at the beginning level.
ANNOUNCER:
Beginning a running program might seem daunting but it is a gradual process.
JONATHAN CANE, EXERCISE PHYSIOLOGIST:
Oftentimes with my beginner runners usually what we'll do is start with a brisk walk, and then we'll start incorporating easy jogs a minute at a time with a couple minutes of walking as recovery. So it's not going from 0 to 60. So you've got one minute of jogging, four minutes of walking. Do that a few times. You know, let's say every other day for a week or so. And then you come back a week later and you try two minutes of jogging with three minutes of walking.
ANNOUNCER:
Running three times a week or every other day is a good way to get started.
JONATHAN CANE, EXERCISE PHYSIOLOGIST:
The ones who start with every other day and gradually progress up to four times a week or five times a week over the course of a few months are the ones who are more likely to stay healthy and stick with the sport.
ANNOUNCER:
A new pair of running shoes is key.
JONATHAN CANE, EXERCISE PHYSIOLOGIST:
The most important thing is getting the runner in the proper shoe for them. Different feet require different types of shoes. So what might be the perfect shoe for me would be absolutely the wrong shoe for another runner, even if we wear the same size. Most running specialty stores are capable of fitting you to a shoe that's appropriate for the size and shape of your foot, as well as your basic size and shape and the type of exercise that you'll be doing.
ANNOUNCER:
Warming-up is also an important part of running.
JONATHAN CANE, EXERCISE PHYSIOLOGIST:
A purposeful walk using striding with your upper body a little bit is usually going to be enough to get you prepared for the jog ahead. And the idea is just to get some blood flowing, to lubricate the joints that you'll be using a little bit more stressfully, but you know, a nice brisk walk is enough to do that.
ANNOUNCER:
And don’t forget to cool down when you’re done!
JONATHAN CANE, EXERCISE PHYSIOLOGIST:
You never want to say, "Okay, great. That was a good run," and then just stop and sit down. It can lead to problems with blood pooling down in what were the working muscles. So when you're done, you always just sort of want to walk it off.
ANNOUNCER:
Thanks for joining us on today’s Once Daily.
