Walking and Running Your Way to Better Health: Take Home
Points
Lecture Presented By:
Heather Jones, Shannon McBride, Danielle O’Shea
Third Year Physical Therapy Students
Most Common Running Injuries
1. Iliotibial Band(ITB) Sydrome
2. Patellofemoral Syndrome
3. Achilles Tendinitis/Calf Strains
4. Plantar Faciitis
5. Shin Splints
6. Stress Fractures
Beginning a Walking Regimen
• Start slow and easy
• Design individual program that’s best for you
– Frequency
– Duration
– Location
Beginning a Running Regimen
• Don’t start out doing too much too soon!
• Many beginners get discouraged simply by trying to start off too fast
• Start your “running” regimen by alternating between walking & running: See Couch to
5K handout
• Run a maximum of 3 times per week
• Always give your body at least 1 day off in between runs
• Experiment with other activities such as biking, swimming, and using an elliptical
machine to allow your body to experience a variety of different types of exercise
Always Warm Up!
• A 5 minute walking warm up is ok but performing a dynamic warm-up is the most
beneficial for injury prevention
• Goal of warm-up: Get your whole body moving!
Example of a Dynamic Warm-up:
• Walk or Jog 25 yds down & back
• Forward shuffles 25 yds, walk or jog back
• Side Shuffles 25 yds, walk or jog back
• Butt kicks 25 yds, walk or jog back
• High knees 25 yds, walk or jog back
• Inside foot taps 25 yds, walk or jog back
• Outside foot taps 25 yds, walk or jog back
• Hip Swings 25 yds, walk or jog back
Example of Dynamic Stretches: Perform the following movements for 10 yards then walk or jog
back to where to started:
1. Alternating pull knee to chest
2. Alternating quad stretch & reach
3. Alternating figure 4
4. Alternating leg swings
5. Alternating retro walk for hamstrings
6. Alternating lunge & twist
Most Beneficial Cool Down Stretches After a Run: See Handout
 Iliotibial Band (ITB)
 Hip Flexors
 Piriformis
 Quadriceps
 Hamstrings
 Calves(Gastroc/Soleus)
 Shin Stretch(Anterior Tib. Muscle)
4 Steps to Good Running Form:
1. Posture – arms up towards sky to find proper posture, keeping hips forward
2. Mid-foot – marching in place to find mid foot, stepping right under hips, not striking
with heel
3. Cadence – 3 steps per second
4. Lean – leaning forward from ankles to allow gravity to propel you forward
Proper Nutrition and Hydration
 Pre Exercise nutrition
o Low in fat
o Moderate in carbohydrates and protein
o Low in fiber
o Contains fluids
o Consists of familiar, well tolerated foods
 Post Exercise Nutrition
o Protein for muscle recovery and growth
 Hydration
o 16 oz. up to 2 hours before activity
o 4-8 oz. 5-10 minutes before beginning activity
o Ideally 8-10 oz. for every 15-20 minutes of activity
Finding the Right Shoe for you
• Insole should match arch of your foot
• Sole should be made of foam material for cushion
• Should bend at forefoot rather than mid-foot
• Heel should be made from foam material for shock absorption
• Toe box should provide plenty of wiggle room for the toes
• Heel grip should hold the heel snugly in place
Couch to 5K: How to Build up to Running 3.1 miles
Week
Regime (2-3 times/week)
1
 Brisk 5 min warm-up walk
 Then alternate 60 secs of jogging & 90 secs of walking for a total of 20
mins
2
 Brisk five-minute warm-up walk
 Then alternate 90 secs of jogging & 2 mins of walking for a total of 20
mins
3
 Brisk five-minute warm-up walk, then do two repetitions of the
following:
o Jog 200 yards (or 90 seconds)
o Walk 200 yards (or 90 seconds)
o Jog 400 yards (or 3 minutes)
o Walk 400 yards (or three minutes)
4
 Brisk five-minute warm-up walk, then:
o Jog 1/4 mile (or 3 minutes)
o Walk 1/8 mile (or 90 seconds)
o Jog 1/2 mile (or 5 minutes)
o Walk 1/4 mile (or 2-1/2 minutes)
o Jog 1/4 mile (or 3 minutes)
o Walk 1/8 mile (or 90 seconds)
o Jog 1/2 mile (or 5 minutes)
5

Brisk five-minute warmup walk, then:
o Jog 1/2 mile (or 5 minutes)
o Walk 1/4 mile (or 3 minutes)
o Jog 1/2 mile (or 5 minutes)
o Walk 1/4 mile (or 3 minutes)
o Jog 1/2 mile (or 5 minutes)
6

Brisk five-minute warmup walk, then:
o Jog 1/2 mile (or 5 minutes)
o Walk 1/4 mile (or 3 minutes)
o Jog 3/4 mile (or 8 minutes)
o Walk 1/4 mile (or 3 minutes)
o Jog 1/2 mile (or 5 minutes)
7

Brisk five-minute warmup walk, then:
o Jog 2.5 miles (or 25 minutes)
8

Brisk five-minute warmup walk, then:
o Jog 2.75 miles (or 28 minutes)
9

Brisk five-minute warmup walk, then:
o Jog 3 miles (or 30 minutes)