Tips for Beginners

One-third of runners suffer running-related injuries each year in the United States. To help prevent injuries, a beginning runner needs to know these basic tips:

1.      Running requires appropriate gear. See our gear and apparel page for tips on selecting the right items to maximize comfort and minimize injury.

2.      Stretching exercises performed after running will help keep your body flexible and prevent injury. Here is our page with some easy stretching exercises.

3.      Maintaining proper hydration is critical. Always take water or an electrolyte beverage on your runs to replace fluids lost through sweat. Here is our page that  discusses different hydration system options.

4.      Choosing a good running route or location is important. A gym or a professional track offers the most level running surface. If running on streets or sidewalks, pick a course that is mostly level and well lighted. A gradual incline or ascent is easier on the legs than steep terrain. It is better to start out on a flat course and then gradually progress to more challenging hills as you get stronger.

5.      Safety matters. Don’t run the same route every day at the same time. Let someone know where you plan to run and what time you plan to return. Try to find a running partner if you are running in remote areas. Carry identification with you and wear a medical information tag if you have a health condition. 

6.      Experiencing acute pain is a sign that something is wrong. Although sore muscles  are expected for new runners, sudden or intense pain is unusual. Consult a doctor if you experience chest or neck pain, dizziness, or sharp pain in a bone or muscle.

7.      Moderation is best. Always warm up by starting a run slowly; at the end of a run slow the pace to allow the body a cool-down period. Take a break from running two or three days every week. This will give your body some time to repair cells and tissue.

Running won’t create miracles overnight. It takes time for you body to adjust, but you will gradually build strength and endurance. Running will increase your fitness level, but you may not lose weight unless you are eating fewer calories than you burn.