Functionally Fit

I’ve been there: chronic shin splints, plantar fasciitis, knee pain…running can be hard. But it can feel amazing. Here are some of the reasons why:

• Elevated “feel-good” hormones or “runners high” 
• Improved cardiovascular endurance 
• Increased muscular endurance
• Increased bone density 
• Improved focus 

Running is more than one of the few activities we can quite confidently claim to have in common with our ancestors (unlike say, biking): running is an excellent full-body workout because it is so intrinsically dependent upon how our bodies were created to move. In other words, tapping into an activity that our ancestors quite literally relied on for survival will surely improve our overall health.

Running is essentially springing from one foot to another, and this series of movements propels us forward. We all ran carefree as children, but sitting at a desk and living a sedentary lifestyle weakens a lot of the muscles that are prime-movers during this movement, (for example, our glutes and hamstrings). And because it requires a lot of power to generate enough force to propel us forward, running also puts stress on our joints. This is why it is so important to properly train your body when starting a new workout routine, as improper training can lead to injury. That said, there are a few things you can do to properly prepare for your run and promote pain-free exercising.

• Invest in quality running shoes
• Warm-up before running (a brief 5-8 minute walk will suffice)
• Do some light stretches after you run
• Strength train (for example, calf raises are an excellent exercise to do 3 times a week as they mimic the “springing” action involved in running)

This Walk-to-Run Guide will lead you through the first 2 weeks of your running journey. Its really meant to just get your body used to the load that running puts on your joints but most importantly, it will help you build your confidence enough to know you can take on anything you set your mind on!