The Safe Way to Start a New Running Program
Welcome to January, the month of New Year’s resolutions and when so many people start new running programs. After all, people who’ve been meaning to start running tend to start their training in the new year, as part of their plan to get in shape.
Here at our Westfield podiatry practice, we’re all for resolutions to get moving more, and to help you reach your ideal weight. We just want you to train safely. So, to help you avoid injury, check out our top tips for safely starting a new running program.
The 4-Step Plan to Start Running Safely
While it’s sad to state this fact, it’s true: about 50% of recreational runners get hurt each year. Often, new runners are the ones who are most vulnerable, because they try to do too much too soon. And that sudden increase in activity leaves them open to overuse injuries.
Want to stay safe and avoid pain? Just follow these three simple steps, and you’ll be better prepared for a safe running routine.
Purchase the right shoes.
Look for lighter weight shoes. A supportive running shoe shouldn’t bend in the mid-sole area but can be flexible in the toe area. The soles need good traction to prevent slips and falls. And you’ll also want stability and cushioning to prevent pain or injury. For the best fit, go to a store that that specializes in running shoes as their staff is usually more knowledgeable and they may also conduct tests to help determine what type of running shoe is the best for you.
Always stretch.
Before and after every run, it’s important to get in a good stretch. Focus on the areas that running hits the hardest: your calves, quads and hamstrings. (If these muscles tighten up, they can tug on your plantar fascia, leading to heel pain during and after your runs.)
Ease into training.
As we said earlier, there’s a danger in moving from the couch to a 5K too quickly. To stay safe, you need to gradually increase your distance and your training speed. While there’s no clear training increase that’s safe, most runners swear by the 10% rule. (That means every week, your running distance should increase by no more than 10%.) Start off with a walk-run program. Start by walking, eventually increasing to a brisk walk as your body become acclimated to the new activity. Then, alternate between walking and running. Begin with three to four days a week, but not consecutively.
Cross train.
Especially if you’re starting a new fitness routine, running shouldn’t be your only form of exercise. It’s important to move your body in other ways, to build fitness and take pressure off your running muscles. While any other type of exercise will do, we like to tell runners to focus on core training—think planks, sit-ups and more. Why does core help you run safer? When you have a strong core, the rest of your body works more efficiently. And that can keep your legs and feet from absorbing too much pressure when you train.
After these four steps, there’s one more rule we need you to follow: listen to your body. If you’re new to running, and notice pain when you train (or after you get home) don’t keep going. Instead, take a break from running to see how your body responds. And, if your pain lingers for more than a few days, schedule an appointment with Dr. David Sullivan to rule out a running injury.