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For a beginner, running is simple; all you need is a running shoe. Running is a no ego exercise. It’s liberating because you run for yourself and with yourself. Whereas with its gym brother, you worry about availability of equipment, about intensity, about reps and sets, about which part of the body to work out today. it’s just complex!! Compounded with loud music and sometimes huge and intimidating muscular men.
When I started running, I got hooked on to it. The sweat, the feeling of high made the 30 mins feel like a worthwhile investment. My appetite increased, I slept better and my face glowed. There was no reason to consider visiting the gym. And I ran in sun, rain and snow till one day I started having a dull pain in my left knee.
I was diagnosed with Patellofemoral injury. 20 years back, I could not even spell it right, leave aside understanding what it meant. I had weak muscles of the legs (Hamstring, hips and quads). I was asked to stop running and strengthen these muscles first.
That was my entry into the world of strength. Reluctantly but slowly, I started. Thanks to my leg strengthening routines, I can now run, dance, climb stairs without any pain.
For beginners in the world of running, strengthening the related muscles is the key to stay away from injury:
Patellofemoral injury, Achilles tendonitis, Hamstring Injuries, Plantar Fasciitis and IT(illiotibial) band injury are the commonly known injuries associated with running and can be avoided to a large extent by a combination of strengthening and stretching exercises of the Quads (Thighs), Glutes(Hips), Hamstrings, calves. Many studies have related core muscle weakness to the root cause of Plantar Fasciitis. Core strengthening also plays a key role in reducing the risk of injury.
A lot of these strengthening exercises can actually be done outside of the gym without any equipment. Here is a playlist of few simple exercises you can do for Quad, Glutes, Calves and Hamstring strengthening: https://www.youtube.com/playlist?list=PLdgzA8EUoQiGmP0y_pbXWu-8qmHx87JoT
Additionally, a good running shoe that fits well and has adjustment according to the arch of your foot will also help avoid injuries.
Stronger legs, back and core improve your stride, pace and reduces the risk of injury. Happy running!
Please note: The information here does not replace a medical advice. I strongly recommend you to check with your doctor and your fitness consultant before starting on an exercise program.