How Do I Start My Running?
I had back surgery a few years ago which left me with no feeling in my left leg from the knee to my hip.
I need a beginners running program that will help me start out very slowly and try to build some strength back in my left leg. I have found that every time I try my right leg is over compensating and therefore takes all the stress and an injury occurs.
Any suggestions would be great!
– Susan, Canada
Answer by Dom: Hi Susan,
Thanks for your running training question.
Sorry to hear about the impacts the back surgery has has on your ability to run and exercise.
Given your nerve damage, it's worth checking when a pre-existing injury needs medical clearance first.
I actually put an article about starting out with a running routine on my site:
How to Start Running.
I would recommend two things here (in addition to checking out the 'how to start running'-article):
1. Strength training with a focus on leg strength.
2. Start a run/walk running program.
The details:
Strength Training with a focus on Leg Strength
Back in the good ol' days, when I was young and did not think strength training was important, every time I ramped my mileage up beyond a certain level, I would start getting Iliotibial band (ITB) problems in my left leg. It was clear that my left leg was just that little bit weaker. I believed for quite a while that this was just something I had to live with.
Until I discovered strength training and started working with a Personal Trainer. I haven't looked back. After a number of months of training the ITB problems reduced; then they disappeared to never come back.
Injuries are not necessary. They are not a needed part of running. And I don't believe that you have to put up with it. You can do something about this. Give strength training a serious go. I really think a big key to your problem is dealing with that weakness.
Start a Run/Walk Running Program
These programs have a number of great benefits over regular running programs:
The walk breaks in between give you a chance to ease into a running program. They allow you to recover not only after your training, but also during your training.
These beginner running programs build up the mileage slowly and safely giving your body a chance to build up strength.
Have a look at the various running programs on offer, and see which one fits most with your goals.
I hope this helps.
Kind regards,
Dom
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About the author
Dominique de Rooij (Dom)
Advanced Running Coach certified by Athletics Australia with 20 years of writing about running and over a decade coaching runners — from first-timers to marathoners. Dom's beginner programs have guided thousands of runners and been praised above plans from Jeff Galloway, Hal Higdon, and Runner's World. Now over 50, Dom still loves trail running, parkrun, and the coffee after.
Free beginner guide • From Coach Dom
Start Running This Week, Even If Your Week Is Already Full
Most beginners don't quit for lack of motivation. They quit because their plan doesn't fit their life. The 3-Run Busy Week Starter plans your first week around the week you actually have.
- Find 3 run slots you can actually keep
- The talk test: the simple way to stop running too fast
- Your complete week 1 plan: 3 run/walk sessions, about 20 minutes each
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