Running to fitness, week 2: Setting a pace

So, you've found the right shoes, the right clothes and started a running program. While some aching is to be expected, watch out for injuries. Three runners who also specialize in health care -- Clay Pope, a fitness trainer at HealthPoint Fitness in Jackson; Cassie Kipper, a fitness specialist and personal trainer at Fitness Plus; and Jacob Pattengill, a physical therapist and manager of Select Physical Therapy in Cape Girardeau -- have these tips:

• If you're comfortable with a 20- to 30-minute program of alternating running with walking, this is the week to add 10 percent to your routine, Kipper said. Extend run times while shortening walk times -- but remember to stretch before and after the run.
• Some soreness is normal for those new to any fitness program. Until your muscles get used to the new activity, expect what Pattengill called "gentle discomfort" for as much as 48 hours. Pattengill said new runners should check with trainers if they develop minor pains -- an expert eye could trace those problems to overuse, muscle imbalances or failure to properly warm up.
• Pope recommends some cross-training for consistent workouts, using weights, biking and stepmill-type exercises, taking care to start slowly.
• A full-body strength-training program will help with balance, Kipper said. which in turn will help prevent injuries. Finding an impact-free routine to add to a running program will balance muscle workouts, Kipper said. On days when you're not running consider adding a low-impact exercise session. For example, if you add weight training, start with just five repetitions -- and limit the amount of weight to about 50 to 75 percent of what you think you can handle.
• Biking and swimming are two more ways to build resilience. "Strength training can help with an imbalances in the muscles of your arms, legs and core," Kipper said. "Cross training is beneficial even if you are not injured. The impact-free workout gives your body some additional healing time without skipping a workout."