From bobg@Radix.Net Tue Feb 22 15:32:36 EST 2000

In article ,
CatmanZRT97  wrote:

>I`m 30 yrs old male 6`-170lbs  but completely out of shape ...I haven`t
>exercised in a few years

>What I need is a little motivation but more I need is a program or base on
>which to start........I used to run in high-school and a bit afterwards and
>really enjoyed it .................I`d like to start and continue without
>stopping from an injury that could have been avoided by a proper regime.....

  I returned to running after a longer layoff.  A few notes from the
perspective of getting running again with injury avoidance a prime
consideration:

1) Forget what you used to do.  You can't do it right now.
2) It is more important to be out and in motion with good form than
    to be a) running (as opposed to walking) or b) going fast
3) Keep a log, note what you do and how you feel afterwards.  Great
    motivation in a couple of weeks when you realize that you feel
    better after a given run/walk than you used to.
4) Particularly when you're first starting, walk the downhills (worked for
    me in shin splint avoidance).
5) In starting, look at alternate days, rather than every day.  Even 
    many very serious runners don't run every day.  You need to give your
    body in starting back some time to rebuild/recover from the running.

Good form:
  Try to run level -- so that the horizon (and you) don't bounce up and
     down.  Bouncing means greater impact forces against the ground and
     your knees/hips/ankles will not thank you.
  Do not hit the ground with your toes pulled up (recipe for instant
     shin splints).  It is ok for heel to _touch_ first, but it shouldn't
     be _hitting_.  Your shins will inform you which one you've been doing. 

  Other (or longer) notes (including links to the rec.running beginner's 
faq) at my web page, http://www.radix.net/~bobg/run/

-- 
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much 
evidence and ease; this great facility makes them less appreciated than they 
would be had they been presented in a more abstruse manner." Two New Sciences