Do you ever roll your eyes when your friend posts a selfie from their morning run on Instagram? Or maybe you smile politely while your coworkers boast about their “runner’s high.” Your significant other claims they run “to relax”—but that doesn’t sound right, does it?
Believe it or not, running can be relaxing and enjoyable. If your last experience with running was back in middle school when you had to race around the track during P.E., it may be time to reassess. You might need some basic running tips and education before lacing up your shoes and hitting the pavement. We spoke with Steen Johnsen, MD, an orthopedic surgeon at TOCA at Banner Health, to get the scoop on starting to run as a beginner.
Am I ready to run?
Dr. Johnsen emphasized that running is a fantastic form of exercise and stress relief—but it’s not for everyone. “When a person is running, their core and leg muscles are actively pushing the body forward while shock absorbing up to four times their body weight against mostly hard surfaces,” he explained. “This pushes the heart and lungs to keep up with the demand from the muscles.”
If you have heart, lung or weight issues, running might not be the best form of cardiovascular exercise to start with. Dr. Johnsen recommends getting medical approval before beginning a running program. For those who are ready for the challenge, he says there’s no bad time to start. A good warm-up with muscle, joint, and tendon stretching can help prevent injury.
Picking a smart pace
One of the most common mistakes for first-time runners is going too fast, too soon. This can lead to an increased risk of injury. Dr. Johnsen shared these tips for setting healthy expectations:
- Start with a routine of 3-4 times per week.
- Aim for 20 to 30 minutes of exercise per session.
- Begin with a “walk/run” routine, such as running a block and walking a block. This can help avoid extreme fatigue and build endurance gradually.
“Many factors contribute to picking your pace,” said Dr. Johnsen. “If there are health concerns or a significant medical history, a running program should be approved by a physician first. Age is less of a concern if the runner is healthy. In fact, more people in their 60s are training for distance races and challenges now than ever before.”
What do I need to get started?
Running is one of the simplest and most affordable ways to exercise. All you really need is a good pair of running shoes and a destination. However, like any sport, there are plenty of gadgets and gear that can enhance the experience. Dr. Johnsen pointed out the shifts in running shoe trends. “In recent years, we’ve seen a transition from minimalist shoes, like 5-toe shoes, to ‘maximalist’ shoes such as Hoka and Altra,” he said.
While shoes are important, Dr. Johnsen warned against choosing ones that are designed more for style than function. It’s essential to select shoes and socks that support your stride. An expert can help you find the right fit.
Beyond the basics, here are a few items that could improve your running experience:
- A smartphone or watch with GPS (download a running app like Strava to track your distance and pace).
- A small hip bag or arm band to carry your phone, keys, etc.
- Comfortable, moisture-wicking clothes.
- A Bluetooth-enabled heart rate monitor.
- Wireless headphones and a great playlist or podcast.
- A running buddy to keep you motivated.
Are there risks with running?
Though not as extreme as BASE jumping or motorcycle racing, running does carry some risks. “For healthy individuals using running for exercise, musculoskeletal injuries can occur if you push too hard,” said Dr. Johnsen. Common injuries include tendinitis around the hip, knee, ankle or foot, as well as plantar fasciitis, Achilles tendinitis and patellar tendinitis. Stress fractures, back injuries and joint arthritis are less common but can occur.
How to prevent injuries
You may not feel your injury during your run, but it often becomes apparent 24 hours afterward. The best prevention? A progressive exercise program and listening to your body. “Strengthening your body is key to avoiding injuries,” Dr. Johnsen said. But he also cautioned not to overdo it at the beginning.
“Cross-training with weight training, swimming and biking can help improve your running performance over time. This is usually recommended once you’ve been committed to a regular running program or are training for a race,” he added.
Ready to start running?
Thinking about adding running to your fitness routine? It’s a great way to improve overall health and well-being. Before you start, schedule an appointment with your doctor or find a Banner Health physician near you to discuss how to safely begin your running journey.
Recommended reading
- How to Prevent and Recognize Stress Fractures
- Strong Hamstrings Matter: Here’s How to Build Their Strength
- Bouncing Back From Shin Splints: Tips for Relief and Prevention
