Advice For New Runners

It’s 2019 and with a new year comes resolutions. Many Americans will make a resolution to get healthy, eat better, and start working out more. Unfortunately, studies show us that only about 10% of Americans keep their New Year's resolutions all year long. Running has been a popular way to get exercise and boost your metabolism for decades, but it is common for minor mistakes to cause a new running routine to fall apart before you see any real health benefits. We’ve compiled a few tips to make sure that if you decide to start running you’ll be confident and safe enough to make sure this new resolution turns into a new healthy hobby all year long.

Shoes - Let’s face it, if you haven’t been a serious runner in the past then you probably don’t have the best running shoes sitting in your closet. We recommend going to your local running store and talk to the folks there about what your goals are and where you are experience wise. You’ll find they have a lot of knowledge and can help get you into a pair of running shoes that best meet your workout goals, as well as the support needs of your feet. Not all running shoes are created equal, so if you find the ones you’ve purchased are causing you pain then they’re probably not the best fit for you. Which brings us to our next point…

Pain - Our bodies only have one way to communicate with us that something is wrong, and that is the sensation of pain. Now we’re not talking about running through fatigue to make sure you get the most out of your workout, but rather the aches and pains that can be caused by the incorrect shoes, or even starting out with a goal for yourself that may be too lofty, which leads us to the next tip…

Start Slow, Increase Slowly - Often as podiatrists we see the aftermath of a weekend warrior who has convinced themselves that their bodies were capable of much more than they are. Injuries when starting a new workout routine are very common, and often the result of setting unrealistic goals. Try to find a plan for new runners online, or even a running app designed to help you train at a realistic level. A good rule of thumb when adding distance to a run is to add no more than 10% to your previous weeks goals. This gives you body time to adapt and muscles time to grow.

Stretch - Stretching both before and after runs can vastly improve the effects of muscle pain and fatigue. Stretching increases flexibility, which in turn decreases the likelihood of a tendon or muscle injury. There’s plenty of different types of stretches and you’ll find hundreds, if not thousands, of opinions online as to which is best for runners. That being said, try different types of stretching and find out what works best for your, every runner is different and unique.

All these tips aside, if you are experiencing pain in your feet or ankles seek help from your local podiatrist immediately. The podiatrists and staff at Ankle & Foot Associates, LLC are ready to help you get back on your feet so you can keep that resolution to live a healthier life!

#running #shoes #ankleinjuries #softtissueinjuries

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