Running is in the air! You can feel it, smell it, it’s almost palpable. Maybe it’s the excitement of the Boston Marathon or maybe it’s just spring that brings a whole new crowd of runners to the local parks. Many have never run before but after seeing their friends or family members rave about how awesome running is, they’ve decided to give running a go.
Running is easy, right? No special equipment needed. Just put one foot in front of the other. So, you dust off your old sneakers and, armed with a new resolve and determination, off you go! You feel excited and full of hope that this is going to work out so great and you will be out there every day pounding the pavement with the best of them. Reality usually sets in after about two to three weeks. That’s when you realize that running is a bit more complicated than just lacing up your sneakers and going out there. For one, you actually need to have the right kind of muscle to get those legs to run.
There are many more nuances to this sport but today I want to focus on the leg musculature aspect of it. If you sit at your desk all day, then sit on the couch at night, not only do you have very little muscle in your legs, but you also most likely have some serious muscle imbalance (usually tight hip flexors, adductors as well as weak glutes and hamstrings).
Is this you? 
Running in this condition would be disastrous. You first need to have an assessment done to evaluate exactly where the imbalances are and then start a strength/balance/flexibility training program. What you eat will have to be evaluated and modified if necessary. Chances are you will need to increase your protein intake.
Be sure to find a running specific program or hire a trainer who specializes in running. It’s very important that your leg muscles get exercised in such a way that will correct any muscle imbalances which, if not done properly, will surely leave you injured and discouraged. For running minding individuals I don’t recommend exercises that isolate any particular muscle (for ex. leg extension, hamstring curls). Instead focus on exercises that use multiple muscle groups all at once in order to insure proper stabilization of the knee, hip and ankle joints. Those would be squats, lunges, deadlifts, bridge, etc.
Don’t do this
Do this instead
Rookie runner’s injuries like shin splints are a perfect example of that. Due to lack of proper muscles in your quads, hamstrings, hips and glutes, your calves were firing instead and the load was way more than they could handle, resulting in a pretty excruciating pain in your shins. Then, after getting some bad advice you decided to “run though this” and after a few days of that you can’t walk much less run without wincing in pain.
So, here’s my advice. Build your legs! Be regimented about it. Strong, and well balanced legs don’t get injured as easily and they sure do move faster.