Are You Wanting To Start Running?

Here is a simple guide to help new runners get started.

1. How do I get started running?

I personally believe that a person should start walking for a period of time such as 20-30 minutes. Once a person feels comfortable with walking for 30 minutes, then begin adding a 1-2 minute running episode into the walking session. As time goes on, increase the running episodes a little more until you are running for 30 minutes continuously.

2. Is it normal to feel foot and leg pain while running?

Some foot and leg pain is completely normal as you continue to add intensity and distance to your workout. Severe pain is not normal. If you are running with a limp, then you have an issue. Stop running immediately and take some time off. If you are not sure about the pain, then try walking for a couple of minutes and see if the pain disappears.

3.  Are running shoes required?

Although running doesn’t require much in the terms of equipment, you must have a good pair of running shoes on your feet. Running shoes are designed to place your foot in the proper position and  help with shock absorption. The shoes should also fit rather snug in order to prevent movement in the shoe and blister formation.

4. Is there a difference between running on a treadmill and running outside?

A treadmill will pull the ground underneath the runner and also there is no resistance from the wind. This can make running indoors easier. However, treadmills are sometimes padded and can absorb shock which is good if you are prone to injury or overweight. To simulate running outside you may incline the treadmill slightly.

5. What are good locations for running?

The ideal running routes are those which are well-populated, free of traffic, well lit, and scenic. You must think of running as a way of exploring. Ask other runners about the best routes to take.

6. Why am I out of breath every time I run?

You are trying to run too fast. Slow down and relax. Concentrate on deep breaths. If needed, take a walking break. No need to torture yourself.

7. Why does my side always start hurting when I am running?

Stomach pain is common in new runners because the belly is not accustomed to the “jostling” that running causes. More frequent running makes the stomach pain go away. Also, do not eat solid meals at least an hour before you run. When you get a side cramp, focus on pushing all the air out of your belly. This will stretch the diaphragm muscle where the cramp is usually located.

8. Should I breath through my mouth or nose?

It is completely normal to breath through both. Relax your jaw and keep your mouth slightly open.

Running is fun and a great form of exercise.

If you are a new runner and are having foot or ankle issues, please come Dr. Kory Williams or Dr. Eric Silvers at Advanced Foot and Ankle Center in McKinney and Prosper, TX  for all your needs.