Matt Rogers, MS, CSCS

• Take stock of your current health and fitness level.
  If you have been sedentary, have or suspect health problems such as heart disease, diabetes, high blood pressure, high cholesterol, joint problems, etc., or are over 40, it is recommended that you have a physical with your doctor before starting a vigorous exercise program. If you know you have no major health problems, starting a light to moderate intensity exercise program such as brisk walking usually does not require a physical, but check with your doctor for his or her opinion in your specific case. Remember that the health risks of a sedentary lifestyle are much greater than the risks of exercise. A renowned Exercise Physiologist, Per Olaf Astrand, quipped that if one plans a sedentary lifestyle, one should have a physical to see if the heart can stand it!
• Be safe.
  Don't run/walk in 'high crime' areas. When running after dark, be sure to wear reflective clothing, carry a small flashlight, and assume drivers don't see you. Well-lighted neighborhoods are a good choice. Women should run with a partner or a dog if possible, and consider carrying pepper spray. Runners and walkers should never use headphones outdoors, as it makes it impossible to hear traffic or an approaching attacker. Always carry ID.
• Start slowly and build up gradually.
  Most people should start with a brisk walking program and progress to a mix of alternating walking and jogging. Eventually you should be able to run the entire distance you desire at a comfortable pace. At that point you can increase weekly mileage about 10% every 3rd week, depending on your goals. For health and fitness there is generally no need to run more than about 15 miles per week, along with some strength and flexibility training. Those wishing to progress to competitive running should seek out experienced runners or coaches for advice. Check www.rrca.org for a running club in your area.
• Using the right type of shoes helps prevent injuries.
  Shin splints and runner's knee are preventable with proper conditioning AND the right running shoe type. There are 3 basic types for different running mechanics:
  1. Motion Control - generally best choice for flat feet & "floppy ankles" (over pronation or rolling too far to the inside after foot touches down). Shoes should be straight lasted and often will have a full board last inside plus a harder rubber or plastic area on the inner (arch support) side of heel to control excess movement.
  2. Stability - generally best for normal arches, will have a semi-curved last and a moderate amount of motion control.
  3. Cushioned - generally best for high arches & "clunk foot"; these feet are usually very rigid and 'under pronate", i.e., feet do not roll to the inside far enough after foot touches down and therefore make poor shock absorbers. Shoes should have a curved or semi-curved last, extra cushioning, a full slip last (no board inside), and be very flexible.

Another choice, for off road running such as at the often-used FIT Trails through the woods at FLETC, are trail running shoes. These are made low to the ground and more stable to help prevent ankle sprains, have good traction, and help prevent foot bruises from roots, rocks, etc.

Don't use any type running shoes for other sports, as they are not made for lateral movements, making ankle sprains more likely. They also last longer and maintain cushioning better if only used for running. Use only good quality court shoes or cross-trainers for other conditioning activities. Wrestling shoes are recommended for defensive tactics training on matted floors.