The Beginner’s Guide to Running One Step at a Time
Think running isn’t your thing? Don’t write yourself off just yet.
“I believe almost everyone can run a marathon,” says Dr. Jaspal Ricky Singh, vice-chair of Strategy and Clinical Operations and associate professor within the Department of Rehabilitation Medicine at Weill Cornell Medicine. “The idea of running that far sounds ridiculous, but it’s one step at a time.”
Whether you’re ready for marathon training or just want to get your daily steps in at a faster pace, here’s how to get started safely.
Talk With Your Doctor
Any type of physical activity is good for your health. However, it’s important to check in with your doctor before launching a new fitness program. This is especially important if you’re overweight, haven’t worked out in a long time or have a chronic condition, such as the following:
Talking with your doctor can help you determine whether starting a running program is safe. Otherwise, you may push your body too hard during training and worsen symptoms of chronic conditions.Do More Than Run
Once you decide to become a runner, you may be tempted to focus all your energy on running. However, if you want to run well and help prevent injury, it can help to change things up on occasion.
“When you focus only on running, you forget about all the other supportive muscles,” Dr. Singh says. “Cross-training supports you in preventing injuries in the long run.”
With cross-training, you do more than run. One or two days a week, you trade running for other activities, such as:
Keep Putting One Foot in Front of the Other
Run for enough miles, and you may experience injury. According to the American Academy of Orthopaedic Surgeons, stress fractures are a common problem with runners.
Other common running injuries include:
- Ankle sprains
- Muscle strains
- Plantar fasciitis
- Runner’s knee
- Shin splints
Fortunately, these injuries can often be corrected with home remedies. Rest, ice, compression and elevation (RICE) help treat sprains and strains, and proper shoes can help prevent future blisters and plantar fasciitis.
Moving past these setbacks and continuing to run for enjoyment and health requires something more. It takes the right attitude.
“You’re going to have good days and bad days when you’re training to run a race or just for good health,” Dr. Singh says. “Remember that if you’re running uphill, there’s a downhill right around the corner.”
Keep that in mind, and you’ll be ready to run again, even after a bad training day.
Ready to hit the pavement? Find a doctor at Weill Cornell Medicine who can keep you safe for miles to come.