Get up, Stand up, and Run

IF YOU’RE new to running, there are certain rules to follow. First off, let’s bust running’s biggest myth: runner’s knee. Contrary to popular belief, running does not inherently cause knee problems. Of course,
if one has a pre-existing condition or muscle imbalance—meaning there’s a hidden injury yet to be diagnosed or if you’re weak in your glutes or quadriceps, for instance—that lends itself to
more injuries.
On the whole, however, running doesn’t cause knee pain or knee injuries—too much running does. Then again, you can say too much of anything—especially a physical activity like running—will do more harm than good. Now when does one reach the point of too much running?
That answer differs for every individual—genetics, weight and experience all play a factor—but it’s safe to say anything over 30 miles per week is considered a lot for mere mortals. When it comes to building up mileage, go up in gradual increments of
5 to 10 percent each week.
Here are some other rules to follow.
 
Be consistent
Perhaps the No. 1 golden rule of running. The beauty in running lies in the fact you get out of it what you put into it. At this time in 2013, I was recovering from a ruptured appendix and a follow-up infection. Because of complications, my entire summer consisted of a 10-day stay in the hospital, several follow-up visits and dropping 25 pounds in a matter of weeks.
When I could finally start jogging again, I lasted all of four minutes before I was out of breath and had to come to a dead stop. In addition, I could barely do three pushups. This went on for two weeks. Slowly but surely, I was able to run longer and harder every week, and my body got stronger.
Three weeks ago, I ran my first-ever marathon in Santa Rosa, finishing in 3 hours, 29 minutes, 18 seconds. A day later, I was in the gym doing an upper body strength-training workout of 200 pushups. The point of the story? I had been running for all of my life and strength-training since
I was a teenager, building a solid foundation in the process.
It was this foundation that allowed me to reach all-time new fitness heights at the age of 38, even after my body had been de-conditioned in the summer of 2013. It takes years of consistent workouts to build a solid foundation, so stick with it and stay patient, and you’ll have a foundation that can stand the rigors of life.
Know the workouts
Tempo, speedwork, long run, easy run. Mix these four workouts in your routine on a consistent basis, and you’ll be hitting personal-records in no time. Long runs are exactly that—the longest run of the week done mostly at an easy pace. If you’re training for a 10K, your longest long run would be seven to nine miles.
For a half-marathon, it would be anywhere from 14 to 16 miles. Speedwork, or intervals, are a series of sets done over a specific distance with a recovery period in between each set. So if you’re training for a 5K, hit the track to improve your speed. Start with six sets of 200 meter repeats followed by a recovery jog of one to two minutes.
You should be able to complete all six repeats within five seconds of each other. If you can’t hit the same marks on your last couple of repeats, then you’re probably going at a pace you can’t handle. Slow it down a little and work on finishing each repeat with a similar time.
Work your way up to 10 to 12 sets as you get fitter. Tempo runs are a staple for anyone who is looking to improve their speed, pace and stamina. If you’re doing a 4-mile tempo run, take a 1-mile warm-up before going comfortably hard for two miles and finishing with a 1-mile cooldown.
The hard portion of the tempo run should be done at 10K pace—or 80 to 85 percent of your max heart rate. If you don’t care for getting a heart-rate monitor or GPS watch, you can run by feel. Tempo runs should be tough, but not impossible. You know you’ve hit the mark when you can cover the distance and it’s challenging throughout.
Easy runs are the most underrated—and perhaps vital—workout for every runner. For every hard workout, follow it up with a day off or easy run. No exceptions. Speedwork, tempo and long runs are considered hard runs, so always take it easy the day after. If you do a 5-mile tempo run one day, follow that up with a 3-mile run the next day, done at a pace where you can hold a conversation.
A good night’s sleep and an easy run allow your body to make the physiological adaptations from those grueling workouts.
 
Warm it up
Always take a good warm-up—with the exception of my easy runs, I always take a warmup consisting of a 2-mile jog followed by dynamic body movements consisting of body-weight squats, lunges, strides, high knees and butt kickers. Save the static stretches—the ones where you hold for 30 seconds or more—for after your workout.