Make sure you have appropriate footwear for distance running - if your current pair of running shoes is tattered and worn, you should invest in a new pair to help prevent shin splints from developing. If possible, I'd recommend having a pair of shoes exclusively for running, because the pair you walk around in all day wears in different places.
For training, start slowly - focus more on covering distance without stopping than running quickly. Try to get out on your own for a run 4 times this week.
- If you are new to distance running or really out of shape, start by trying to run for 0.5 mile without stopping, and as the week progresses gradually increase that distance - if you can go for over 1 mile without stopping, that is a great place to start the season.
- If you have done distance running before or are in great shape, start by getting out for about 1.25 - 1.5 miles, then try to get up to 1.75 - 2 miles by the end of the week.
- If you're not sure where to begin, start with a shorter distance - if that feels comfortable, try to go for a longer run the next day. I don't want anyone going longer than 2.5 miles in a day, though.
- Don't push through if you are feeling an unusual pain - there is a difference between soreness and injury, but we want to try to get you through the season without needing to take time off to recover. If you experience any weird pains, stop what you're doing and we will come up with a plan on Monday.
If you have practice for another sports team, you may use that practice to substitute for one of your running days this week.
Everyone should be running at a pace where they can hold a conversation without needing to pause for breath - we will train for speed at practice, but we need a solid distance foundation first before we can build on top of that.
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