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Maybe you need a new hobby, you can't exercise like you used to, or you're bored of how you stay active and need a change. Running is a super flexible hobby that offers great opportunities to get out and stay active while getting some exercise! We'll talk about what you need before you start, how to find your pace and increase speed, as well as recovery!
Before You Start
Shoes will be your first of any investment if you do not have any suitable running shoes. No need to spend an arm and a leg, there are very good quality running shoes for under $100, and many cheaper than that. Look for shoes that support the arches of your feet, and fit snugly while giving your toe box room to breathe. Don't be afraid to try on a few different pairs of shoes to find what fits best, everyones feet are different!
Planning your route is another thing to consider before you head out. Think about elevation gain, slope of the roads, if there are sidewalks for the whole route you want to run and how far you want your total distance to be.
Before you go out to start your run, try stretching! This can be a few minutes to however long you need to feel warmed up. Stretching helps your body gear up before you put more strain on your feet when you run. Some helpful leg stretches can be found here.
Ready To Go
Alright! You planned your route, stretched, and got some proper fitting shoes, you're good to go! Here are some things to consider as you start your running journey!
Working your way up to a steady pace is a great option to ease your body into running. Some people might start off walking, run for a short while, and then walk again. Over time they will shorten the walking time and extend the time spent running until they are running start to finish as they progress. Remember, progress is not always linear and it is okay to not hit your goals every time you run, getting out and doing it is the important part!
Run everywhere! Not literally, but get your feet used to different terrain as quick as you comfortably can. This is crucial because when you run, you need to be able to adapt to different terrain under your feet. Asphalt, grass, concrete, and sand all feel different to run on and only familiarizing yourself with limited options means you may not be as adept to unexpected scenarios when you go out for a run. Different types of terrain offer unique pros and cons as well. Concrete and asphalt can be hard on your shins, while grass and sand are much softer. On the other hand, grass and sand carry the risk of mud and unstable ground. Find what works for you and go from there, don't make yourself run on terrain you dislike, do what feels safe to you.
Practice your form. When you have proper running form, it can help to prevent injury along with improving your speed and running capabilities. Lifted head looking forward, relaxed shoulders, with a tall and straight back, are some of the first things to consider. Talk to your doctor, watch different videos online of running techniques and talk to a personal trainer if you want to make sure you have good form running. Your doctor can tell you if there are any problems with your posture and videos/personal trainers can offer great examples to learn from.
Recovery Tips
Great job! You ran and now you're wondering what comes next. You stretched to get ready for the run, now you can be kind to your body and do some stretching afterwards to prevent sore muscles and injury. Find a stretching routine that works for you and also exercises your legs while lowering your heart rate. Stretching can also improve your flexibility, so it helps to give yourself a solid stretch before and after you run.
Hydration and nutrition are always important, but especially after you go for a run. Prioritize water and electrolytes to stay hydrated. Eating high protein, low fat foods after a run can help you repair your muscles you used running. If you are running for extended periods if time, you will need to replenish your glycogen supply, this can look like some carbs, an energy chew or a light snack shortly after your run/during a break.
We hope this is a helpful tool for you as you start running. Go out and find what works for you. With proper nutrition, form, stretching and shoes you can go run with confidence, knowing that you are utilizing your routine to its fullest capacity to work for you.
The team at Foot & Ankle Specialists of Arizona hope your running journey is nothing but smooth sailing. If anything ever does go wrong, we're here for you with over six locations across the valley so wherever your feet take you, we're here to help!