New Runners...You need to Know this.......

-          As you learn to run your body will appreciate a gradual introduction and progression in your training program … although the cardiovascular system often feels ready to progress, tissues such as bone, ligament, muscle, and tendon need time to adapt to the training load … this progression will take approximately 8 weeks

-          When performing the running portion of the workout, the running can be done at a moderate intensity, but the key is learning to proper pacing. Appropriate intensity should be around the intensity in which you can still hold a steady conversation

-          Between run segments continue to walk briskly to keep heart rate elevated

-          Be sure to hydrate well throughout the day, and have a light snack within 20’ of completion your run

-          Engage in a daily stretching routine

-          If possible choose a cross-country surface without hills (firm and irregular)

-          Use a cross training activity to complete your training program (cycling or aqua jogging)

-          If you experience pain during a workout that progressively increases, discontinue the workout and take 2 days off before trying again

-          If symptoms continue to become aggravated, consult your physiotherapist as soon as possible