1. If you haven’t run before, we recommend starting with a walk/run program where you start out walking two minutes at a fast pace for you, then a slow jog for a minute. As you get more fit, you can walk for a lower duration, and run for a longer, but work your way up to a faster pace rather than trying to be an Olympic pace runner from day one. Likewise, every few days to a week, you can increase the duration and intensity of your exercise.
2. Make sure you take a few minutes for gentle stretching and light warm-up at a slower pace before you start running vigorously. This helps mitigate strain on the muscles and tendons.
3. Be careful about running on inclines and declines. Start your training on a flatter surface as it will have less impact on your muscles and tendons. As your fitness improves, you can add inclines and declines gradually. If training on a treadmill, do not set the treadmill on incline for the entire workout. No one runs up hill all the time. This is an easy way to get tendinitis if one is not careful.
4. Be sure to run/walk with a running shoe that is in good condition. A running shoe is generally the best walking shoe as well due to support and cushion. These running shoes should be replaced every 300 to 500 miles of use. Don’t skimp on that recommendation as injuries will occur easier in a worn out shoe.
5. Eat healthy. Get plenty of fruits and veggies amongst a balanced diet.
6. If something starts to hurt, try to cut back some on your workout’s intensity and duration. If that doesn’t help reduce pain, seek medical care as stress fractures and tendon strains are common in runners.
7. Take time post workout for a brief warm down, and some light stretching.
Advice provided by Alta Ridge Foot Specialists. For more information visit: www.altaridgefoot.com
