Core Strength Exercises

All sports including walking, jogging, running and many other forms of exercise require good core strength to protect against injury and in particular, lower back pain. Abdominal braces, pelvic tilts and basic posture and just three easy cost free exercises which can be performed at any time of the day and will assist in reducing the risk of injury in the early weeks of jogging, running.

See details of these exercises in Core Strength Exercises for Running
Stretching for Running Flexibility

In addition to core strength, stretching is also essential to help prevent injury by increasing flexibility. Even the slowest joggers are at risk without adequate core strength and flexibility. Start stretching from the top of the body and work downwards so no part is missed.
tretching should be performed slowly. Hold each stretch for at least a count of 10 and repeat a couple of times. Stretching will feel easier each day it is performed. Over a period of days, to increase the flexibility, hold each stretch a little longer and breathe out to relax into the stretch.
Strengthening Exercises

Strengthening the leg muscles which are used during running will be assisted with the introduction of walking into the exercise program, but the impact of running needs also to be prepared for through plyometric exercises and through some basic leg strengthening exercises. Plyometric exercises are best performed just after the day’s walk. Strengthening exercises can be performed then as well or around the same time as the core strength and stretching exercises.
Walking, Jogging, Running, Walking Types of Running Workouts

For the first 3-4 weeks, walk as much as possible. If that means walking once or twice per week, that is OK as long as each walking session is at least 40 minutes. After four weeks, when some basic level of core strength and flexibility has been established, start to introduce a little jogging. Over time, increase the size of the jogging and even speed up to running. Keep breaking up the walk with more and more jogging, walking, jogging, running, walking etc. Eventually, cut down on the walking until the whole 40 minute session is just jogging, running.

This whole process could take at least three months and remember that introducing any type of exercise into a lifestyle which did not involve any exercise, is a big step. It is unrealistic to expect to be able to get out of bed every morning from next Monday at 5:00 a.m. Just aim for once or twice a week initially and be proud of what is achieved. What is not achieved is not important.