Do’s and Don’ts of Starting a Running Routine
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So, you’re thinking of becoming a runner? There are lots of good reasons to do it. Running gets your heart pumping, improving your overall cardiovascular health. It burns a lot of calories, so it’s a great way to lose weight and keep it off. And it can be great fun (think “runner’s high”)!
Here are a few dos and don’ts to guide you safely through your new sport:
Don’t start too fast. Begin slowly, almost a fast walk if you like, and gradually increase your pace and distance. This approach will protect you from overuse injuries that can derail you in a hurry such as plantar fasciitis, shin splints, and stress fractures.
Do wear the right shoes. Running puts a huge amount of force on your feet, ankles, knees, and hips, so you need well-made shoes that absorb the shock. Furthermore, good running shoes come in a wide range of styles that help compensate for problems like overpronation or fallen arches. Bottom line: scrimp and save on something else, not your running shoes.
Do wear high-performance, moisture-wicking athletic socks. They’re not inexpensive, but they cushion and cuddle your feet, protecting them from injury and fungal infections.
Don’t underestimate the power of custom orthotics or physical therapy. Orthotic shoe inserts that you buy at the store may relieve pain, but they’re probably not exactly what you need and they’re definitely not custom-shaped for your foot. We evaluate your need for orthotic devices and custom-fit them to you at our Monmouth County podiatry office.
Do remember to stretch your muscles before and after running. Stretching keeps your muscles flexible and improves your range of motion.
Do consider hiring a coach or a personal trainer who can put together a workout plan for you, guiding you safely through your routines – and perhaps through your first 5K. Find a coach, many of whom work remotely, at trifind.com or hire a local personal trainer.
Don’t wait to get lower limb pain evaluated. We can’t stress enough the importance of treating foot or ankle pain promptly. Pain is an indication that something’s wrong.
Whatever your running goals are, remember that we’re here for you if lower leg pain prevents you from reaching them. For prompt, expert care of heel pain, arch pain, sprained ankles, or any pain you can’t identify, make an appointment with board-certified podiatrists Dr. Samantha Boyd, Dr. Hal Ornstein, Dr. Dan Phan, or Dr. Joseph Saka. Call our Howell or Jackson offices at (732) 905-1110 or contact us online.