Spring will be here soon (I hope!) and it will be time to think about heading outside for exercise. Running is a great way to get in shape. It is great for your cardiovascular system, and it has a high calorie burn.
If you’re looking to start running, there are a few things to keep in mind to stay injury free.
First, whenever you start a new exercise routine you should consult your doctor. Tell him or her what you are looking to do and make sure there are no medical reasons that would prohibit you from running.
Not all running shoes are created equal. There are different levels of support. I highly recommend that you get fitted for proper running shoes. At Fleet Feet in Colonie, they will watch you run to see how your foot hits the ground and will recommend a shoe with the right support for YOU. I was suffering from shin splints when I first started running again, but Fleet Feet helped me find shoes that took care of that. More recently I returned to them as I suffered a back injury and nerve damage that changed my gait when running. They found me the support I need and I’m back at it!
Once you have the right shoes, you want to ease into it. Most of us aren’t able to get off the couch and run a 5k. At least not comfortably and without some risk of injury. Start at a slower pace at first. If you can’t run very far, mix up intervals of running with intervals of walking, slowly decreasing the walk intervals over time. If you Google “starting running” you will find programs that have been written for the starting runner. Couch to 5k is one of the more known programs, but there are many others. Review them and pick one you can stick to.
Warmups, cooldowns and stretching are key to staying injury free. There are different stretches you should do pre-run versus post-run. Again, a simple Google search will give you a variety of stretches, warmup and cooldown routines that you can incorporate.
It also can help to set a goal. Maybe pick one of the many 5k races that are scheduled for the spring in the Capital District. Most have both runners and walkers, so there is no pressure. Just get out there and finish! I did my first 5k in the fall and the feeling of accomplishment that I got when I crossed the finish line was so satisfying!
Happy running!