8 Training Tips for New Runners

RunningSo, you want to start running? Congratulations -- that’s exciting! Running is a great way to stay fit and healthy. If you’re just beginning, you’ll need to reel your excitement in a bit, since diving in too quickly can end your training not long after you start! You don’t want a foot or ankle injury to stop you in your tracks. Follow these training tips for new runners to stay healthy and safe and keep your running routine going strong:

  1. Invest in a good pair of running shoes with the types of features your unique feet need. Specialty stores have a knowledgeable staff who can fit you properly and determine the right shoe for you.
     
  2. Warm up! You need to prepare your body for the work ahead, so be sure to get your muscles warm prior to your workout.
     
  3. Start slow and build gradually. Don’t go out and run 6 miles as fast as you can! Instead, run a mile, or even break it up with walking, then slowly add distance, and don’t worry about your pace.
     
  4. Make it a routine. Try to pick a time of day and stick to it. Eventually it will become a daily habit. Keeping a running log can help you see your progress.
     
  5. Take rest days and cross-train. While a consistent routine is important, taking a day off here and there will allow your body time to recuperate. Incorporating low-impact activities like lifting weights, biking, swimming, or yoga is a great way to avoid overuse injuries like shin splints, plantar fasciitis, stress fractures, and Achilles tendinitis, just to name a few.
     
  6. Set small goals for yourself to achieve, daily, weekly, and monthly.
     
  7. Join a running group and participate in fun events if you need a little boost to stay motivated and not get bored.
     
  8. Make sure you eat, sleep, and drink! Eating a nutritious, well-balanced diet, getting plenty of sleep, and staying hydrated are all important for you to feel and run your best.

Beginning to run is a big step that shouldn’t be taken lightly! Follow these tips to start a running program safely and avoid injuries. Call Foot & Ankle Associates of Florida if you need any additional help getting started on your new fitness plan. Dial 407-339-7759 or 352-589-9550 (if calling from Lake County). We’re here for you if you need us!

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