Start An Injury-Free Running Program


If you’re a new comer to the sport of running, then running from the get go is a sure way to suffer from injuries and overtraining before achieving any noticeable progress. In fact, this is the reason why so many people can’t get up to the 2nd week of training. Instead, you can dodge most of the trouble by opting for a walk-run-walk program.

The walk-run-walk program was first introduced by the legendary Jeff Galloway and has helped revolutionized the way we look at running and exercising. The W-R-W method is easy and straightforward. The program is comprised of 2 alternating segments: you run for a specific time (to build endurance and burn off mad calories), then take a walking break for recovery and rejuvenation.

The on/off training intensity is the ideal approach for building endurance and stamina without running the risk of injury or burnout.

As the training progresses forward, you’ll definitely get stronger and fitter. Therefore, make sure to increase the time spent running and walk less for recovery until you’re able to run straight for 25-30 without much huffing and puffing.

Avoid Injury

The biggest hurdle most beginner runners face is injury. Therefore, any preventative measure you can take, can help you stay consistent with the training, while at the same time achieve health goals such as weight loss or superior stamina.

As a result, make sure to do the following for preventing running injury:

  • Start slowly and build the intensity up gradually.
  • Always start with a warm-up and end the session with a cool-down.
  • Develop good running mechanics such as relaxation and fore-foot landing.
  • Don’t run on paved roads or the sidewalk. Instead do the bulk the training on softer terrain such as grass or dirt trails.
  • Take ample recovery, especially after a hard training session Here you have it.