Running Training Washington DC

If you are looking for a fast, affordable, adaptable way to get back into shape and you don’t have any problems with high-impact activities, give running a try. It’s a wonderful way to kick-start your cardiovascular system and your metabolism, as well as improve your health and keep you feeling great!

Dick's Sporting Goods
(703) 933-0736
5714 Columbia Pike
Bailey'S Crossroads, VA
 
Dick's Sporting Goods
(301) 947-0200
2 Grand Corner Avenue
Gaithersburg, MD
 
City Sports
(202) 544-6083
727 7th St NW
Washington, DC
 
Fleet Feet DC
(202) 387-3888
1841 Columbia Rd NW
Washington, DC
 
City Sports Inc
(202) 467-4100
1111 19th St NW
Washington, DC
 
Dick's Sporting Goods
(301) 885-1762
11080 Mall Circle Road
Waldorf, MD
 
One To One Fitness Center
(202) 347-5347
555 13th St NW Ste C112
Washington, DC
 
Sports Zone Corp
(202) 232-1395
2301 Georgia Ave NW
Washington, DC
 
Best of DC
(202) 371-6688
50 Massachusetts Ave NE
Washington, DC
 
Lucy Activewear
(202) 589-0888
50 Massachusetts Ave NE
Washington, DC
 

Running Training

Provided By: 

Running Training

One step at a time

If you are looking for a fast, affordable, adaptable way to get back into shape and you don’t have any problems with high-impact activities, give running a try. It’s a wonderful way to kick-start your cardiovascular system and your metabolism, as well as improve your health and keep you feeling great!

However, too much too soon is not a good idea. The gradual approach is key, especially with high-impact activities. Running puts incredible stress on your bones, joints and muscles with every step you take. Over time, your body is able to adapt to these stresses and is better able to handle them. See below for some tips on how to run and stay injury-free:

  1. Start out with a conservative weekly mileage. This will vary depending on your fitness level. You may start out at 3 x 20-minute runs per week, or if you already have some experience with running, then 5 x 30 to 35 minutes might be a good start for you.
  2. Increase your weekly mileage in small increments. The most common recommendation is to increase it 5 to 10 percent per week. You can do this by either increasing the number of days you run per week, or by increasing the distance / time you run each workout. Following this protocol gives your bones, joints and muscles time to adapt to the increased impact they need to withstand.
  3. Recovery days / weeks are important. Every week should have one or two rest days, meaning no running. Also, make sure to take a lower mileage week, every 3 weeks or so, as a recovery week. Getting enough recovery is almost important as the actual workouts. Just plan in an extra rest day or switch out your run with lower-impact activities such as biking or swimming.
  4. Stay off the sidewalks. Yes, I realize they are there for pedestrians but sidewalks were not built with runners in mind. Concrete is the hardest surface to run on, while asphalt has a bit more give to it. Running on gravel or dirt trails is ideal, as well as grass, as ...

Click here to read the rest of this article from Fitness Gear 101

Local Events

City Running Tours - Washington DC Personalized Running Tours
Dates: 12/31/2017 – 12/31/2017
Location:
Various Locations Washington
View Details

ActiveX Mountain Run
Dates: 12/31/2017 – 12/31/2017
Location:
Active Network San Diego
View Details