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The weather is warm and the race is on to get in shape for one of the many charity runs or marathons in your area. But if you haven't been training on a regular basis, you've got to walk before you can run, say the experts.
"The attrition rate is fantastic because people go out too fast and get injured. Once people get injured, they drop out," says Stephen Weinberg, Doctor of Podiatric Medicine (D.P.M.) at Evanston Northwestern Healthcare, Evanston, Ill.
In fact, you should be running at least two years before you tackle a marathon (26.2 miles), says Dr. Weinberg, who is a marathon runner and has served as medical director for the Chicago Marathon.
However, you can build up your endurance and become more fit through a walking or running program this summer. Starting gradually is key to your success. Soon you'll be able to participate in shorter charity runs.
Before beginning any exercise regimen, get cleared by your physician, says Cary M. Zinkin, D.P.M., spokesperson, American Podiatric Medical Association.
"I'm in Florida and start marathon training going out at 3:30 or 4 am and it's almost 90 degrees and humid," says Dr. Zinkin in private practice in Coral Gables.
Concentrate on walking first. Wear the basic running shoes you'd use in a gym.
Dr. Weinberg's advice is to take a brisk 15- to 20-minute walk on a regular basis.
"From an injury prevention standpoint you have to start loading your muscular-skeletal system. You want to build up gradually for stress," he says.
Once you're comfortable, add jogging to the routine, taking a mile in 10 to 15 minutes.
"Take the talk test. Start jogging. If you're breathing so heavily you can't carry on a conversation you're running too fast," says Dr. Weinberg.
As an alternative begin with run/walk exercise.
Time yourself to run for three minutes and walk for one.
"If you have a little experience you can push the run up to five minutes with one minute for walking," says Dr. Zinkin.
When you're acclimated to running, shop for appropriate shoes, say the podiatrists.
Expect to pay $75 or up to $100 for well-made running shoes, says Dr. Zinkin, who also advises getting running socks in a cotton/dry-fit blend that helps whisk away moisture from your body.
If you're overweight, don't opt for a light shoe.
"If you buy a 10-ounce shoe it won't support you. You will crush the shoe under your weight. You need a heavier weight shoe," says Dr. Weinberg.
With a regular routine of walking and jogging you should be able to run three miles after one month.
If you can do three miles without pain, you can try a 5k race, says Dr. Zinkin.
But don't worry about your results.
"Your time isn't the most important thing in the run. Sometimes just doing it is important," Dr. Zinkin says.
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