Title: G40 - Walking and Running Right

Intro: Research shows that in order to maintain a healthy heart and weight, most of us need to move more. And one of the easiest ways for many to do that is by getting up and walking. Or running if you can. And whether you're a couch potato who wants to walk a mile or a runner who's training for the big race, walking and running correctly can help you avoid aches and injuries. Some tips from the runner's clinic at Mayo Clinic.

"I'VE BEEN RUNNING ON AND OFF FOR 18 YEARS."

THIS YEAR'S BEEN AN OFF-RUNNING YEAR FOR 36-YEAR-OLD ELIZABETH ZIMMERMANN. UNTIL A FEW MONTHS AGO. THAT'S WHEN SHE HIT THE ROAD IN HOPES OF GETTING IN SHAPE AND RUNNING A MARATHON. BUT FINDING HER STRIDE WASN'T EASY.

"THINGS STARTED TO FALL APART. I HAVE KIND OF A CHRONIC HAMSTRING PROBLEM. I STARTED GETTING TENDONITIS IN MY ANKLE, THEN MY OTHER ANKLE AND THEN MY HIP."

THE TYPE OF ACHES AND PAINS MANY FOLKS GET WHEN THEY PICK UP RUNNING OR EVEN WALKING. SO TO BE SURE SHE WASN'T CAUSING DAMAGE, ELIZABETH CHECKED INTO MAYO CLINIC'S RUNNER'S CLINIC.

"YOUR PAIN IS GETTING WORSE?"

PHYSICAL THERAPIST ED SCHWEN SAYS RUNNING OR WALKING SAFELY IS ALL ABOUT STRENGTH, FLEXIBILITY AND BALANCE.

"IF CERTAIN MUSCLES ARE TIGHTER OR WEAKER THAN OTHERS, THEN THAT IMBALANCE OR ASYMMETRY IS GOING TO BE CUMULATIVE."

"THIS STARTS TO HURT ABOUT RIGHT HERE."

AFTER ASSESSING ELIZABETH'S RUNNING IN A PHYSICAL EXAM AND ON VIDEOTAPE, ED RECOMMENDED SHE DO SEVERAL ACTIVITIES INCLUDING: STRETCHING CERTAIN MUSCLES BEFORE AND AFTER A RUN, SIT UPS AND SQUATS TO INCREASE CORE STRENGTH, AND EXERCISES LIKE STANDING ON ONE FOOT TO IMPROVE BALANCE.

"THAT'S CORRECTING YOUR LOWER LEG HIP ALIGNMENT."

ED ALSO FOUND THAT ELIZABETH'S RIGHT LEG IS SHORTER THAN HER LEFT. TO CORRECT THAT, SHE PUTS A HEEL LIFT IN HER SHOES. NOW SHE'S ON THE ROAD TO RUNNING SAFELY.

FOR MEDICAL EDGE, I'M VIVIEN WILLIAMS.

Tag: Elizabeth is gearing up for her first marathon later this year. Ed says if you're starting a walking or running program and are having consistent pain that is getting in the way of your training, it may a good idea to talk to a sports medicine expert. They can help you get moving safely without injury.

For more information, visit our Website at www.mayoclinic.org/medical-edge.

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