The best way to start a running routine

[Boomdoggin]

I'm planning to start a running routine within the next couple of weeks to boost my stamina and increase my leg strength. I'll be using it to cross-train for Tae Kwondo, and I'm really gung-ho about it; I'll be doing it as much as humanly possible for the next few months.

I am, however, still partially recovering from foot surgery. I had one of the sessimoid bones in my left foot removed. It had been inflamed for several years, and had been keeping me from properly working out (I had, for a long time, been swimming instead of running in lieu of the injury). I had the operation two months ago, and the foot is mostly healed, but both legs are a bit misaligned and notably weak from years of limping. I'm going to a chiropractor as much as possible to fix the misalignment, and running is my effort at improving their strength.

I've always been pretty bad at running; when I was in high school I was almost one of the last half dozen kids to finish the mile in P.E., and when I picked up running several years ago (before the injury) I could only run about a half mile before my heart felt like it would explode. After a few months of practice, I improved to the point of being able to run a little over a mile nonstop, which still isn't anything to scream about, but is much better than when I started.

I'm interested to know some tips in starting a running routine. Though I'll be starting slow, likely only running 2 or 3 times a week at first, over the next few months I'd like to reach the point of running at least 4-5 times a week. I am, however, aware that running takes a toll on the knees (and my knees are pretty weak atm), and shin splints are a risk as well, and I have no interest in overdoing it. Is it appropriate, at my currently dismal fitness level, for me to be running more than 2 or 3 times a week? Or is doing more needlessly risky.

And some other random questions:

Is it better to stretch before running or after? Is it better to run in the morning or at night? Should running on a full stomach be avoided? If I'll be getting back into martial arts (which is pretty rough on the legs on its own), should I plan to run even less? Is there any detriment to running on gravel? And what types of foods will I need in my diet to best catalyze my effort at building stamina and improving leg strength?

Any help anyone could offer would be much appreciated. Thanks in advance

 

[capt_vegetable]

First off, you should talk to your doctor and make sure that your foot has healed appropriately before starting any type of running.

If your doctor gives you the okay to start running, then I would say that you have the right idea in taking it slow at the beginning and not running more than 2 or 3 times a week. Anyone who starts running needs a period for their legs to get used to it, and you especially with the recent surgery should allow plenty of time for your legs to adjust to running.

The first thing I would think you should do is make sure that you have a good pair of running shoes. This doesn't mean you should buy the most expensive shoe out there, but make sure you get a running shoe that has plenty of padding and do not use any other type of shoe. (such as a basketball shoe or regular pair of sneakers)

Also, when first starting out do not try to push yourself over the limit. If you can only do a half mile jog, make sure you don't try to push yourself past this. Gradually, you can increase the distance and the intensity of your run. By gradually, I mean that if you start out doing a half mile, in two weeks you should only increase the distance by a fraction of the amount. Do not go from a half mile to 2 miles.

Other random answers:

Even though there has been recent research that show stretching is actually unecessary, I always feel that I get a better run if I do about 10 to 15 minutes of stretching before the run and I feel that I recover better (less soreness) if I stretch for 10 to 15 minutes after the run.

It also looks like that your reason for running is to increase stamina and improve leg strength. Therefore, it really does not matter if you run in the morning or at night. Alot of people swear by running in the morning before eating to maximize fat loss, but if this is not your goal I would suggest eating some complex carbs about an hour or an hour and a half before you run as this will increase your energy.

I can't really comment about martial arts and running, but I would suggest that if you are getting a good intense cardio workout from the martial arts that you probably should not run as much.

I've also heard that running on gravel is actually better on your knees than running on concrete as it is softer. I've don't have any personal experience with running on gravel though.

Finally, like I mentioned above, to build your stamina and increase leg strength, I think it is important to have some complex carbs in your system before you run. Before I run I typically eat such things as oatmeal, whole wheat pasta, or brown rice. Also, make sure that you have eaten at least an hour before running as running on a full stomach will lead to cramps and will severly impinge upon your run. Without going into detail I would also suggest that you follow a good clean diet as propounded by members of this board which means eating 5 to 7 meals a day, getting plenty of complex carbs, protein and good fats. Do a search on the board if you want to know what your diet should look like.