I want to start track

Question
Hello. I am 16 and haven't ran in a while because I have scolosis and it hurts my knee. I would like to start track though. What can I do to start running? Thanks.

Answer
Hi Stephanie
First thing is build a foundation over this fall and winter.You have about 41/2 months to get ready.The work you do in this time will be the basis of your performance in the spring.This is the most important part of the program.I would work up gradually to where your running 45min to 1 hr 5 days a week at a confortable relaxed pace.with a 1 1/2 hr run on the 6th day.I would also spend a considerable amount of time on exercises such as ab work,back extentions,push ups,tricep push ups,to stabilise your back,This is very important do to your situation,but would recomend it to any athlete who wants to improve.The timing of this program will have you ready for the coach and the strength and speed work in the next phase come march.Most important stephanie is be patient and consistent as you gradually build up your mileage.Try to include some hills in your run a couple of times a week.Also start adding 500mg of vit c to your 3 meals a day to enhance recovery of tissues,cells,tendons,connective tissue.If you other questions just get in touch.

Lots of success in the
coming season stephanie

John