New Year, New You: 5 Tips for Starting a Running Program Without Injury

The new year is here, and for many people, that means resolutions and other plans. If your to-do list involves a running program, you’re in the right place.

Here at Austin Foot & Ankle Institute, Dr. Pedro Cosculluela and our team have considerable experience treating injuries caused by running.

But to be honest, we’d prefer not to treat your injury — we’d much rather prevent the injury in the first place. To that end, here are five tips for starting a running program without injury.

1. Get the right shoes

Shoes are the foundation for everything you do in running, so it’s critical to get good ones. At least, make sure that your running shoes have good cushioning and stability, and that your feet don’t rub against them as you run. 

A knowledgeable salesperson at a good running store can even watch you run (and maybe scan your feet) to recommend shoes that may work best for your running style.

2. Warm up and cool down

Don’t blast out onto the road and start running — you’re asking for injury. Start with stretching and five minutes of brisk walking to get your blood flowing before you exert yourself.

When you finish running, do a cool-down walk and more gentle stretching to keep your muscles from tightening up. Repeat this every time you run.

3. Keep your progress slow and steady

Don’t run 10 miles the first day, and don’t increase your distance too much from run to run. 

Whatever level you start at, don’t increase your distance until you’ve done at least two runs of the same distance without pain or discomfort. Then, increase by no more than 10% between runs. That also applies to weekly mileage.

Use a running app to keep track of your progress. You want slow and steady improvement to keep your body functioning well. Too much too fast can quickly lead to injury.

4. Take rest days and build strength

Especially as you get started, give your body time to rest and recover. A good rule: Don’t run on consecutive days. Use the off days to cross-train (try swimming or biking) or build strength with squats and lunges.

5. Listen to your body

Your body tells you what it needs. Muscle soreness is normal, but pay close attention to sharp pain, joint pain, or stiffness that doesn’t improve after a few minutes. You may need to stop and rest or even see a doctor if the problem persists. 

Also, watch for signs that you’re overtraining, such as excessive fatigue and poor sleep.

Running can do wonders for your physical and mental health, and these tips can help you ease into a running program without problems. And, if you do suffer an injury, our team at Austin Foot & Ankle Institute offers expert diagnosis and treatment.

To schedule a consultation, call our office in Austin or Bee Cave, Texas, or request an appointment online today.