Running for Beginners

Running is one of the best ways to improve fitness, boost mental well-being and enjoy time outdoors. If you’re new to running, you might have questions about where to start, how to build endurance and how to avoid injuries.

This running for beginner’s guide discusses how to achieve your goal.

How to Run Properly

Running safely requires more than just putting one foot in front of the other. Some runners develop bad habits that lead to pain or fatigue, making running feel harder than it should. Here’s how to maintain proper form when running.

Keep Your Head up and Posture Tall

Your head position impacts your posture. Some runners unknowingly tilt their heads downward, which can cause neck tension and rounded shoulders. Aim to keep your head upright, looking ahead rather than down at your feet. Focus your gaze about 10 feet in front of you. A tall posture promotes lung expansion, which allows for deeper breaths. Keeping a neutral spine, where your head, shoulders and hips are aligned, eases movement and allows optimal intake.

Relax Your Shoulders and Keep Your Arms at Your Sides

Some runners may hunch their shoulders, which can cause neck and upper back discomfort. The key is to keep your shoulders relaxed and slightly back. If you feel tension creeping in, take a breath and shake out your arms briefly to reset your posture. Your arms should remain at your sides and move naturally with your stride.

Bend Your Elbows

Bending your elbows at approximately 90 degrees creates a controlled arm swing that complements your leg movements. If your arms are too straight or stiff, they can cause imbalanced energy transfer. If you bend your elbows too tightly, your arms may feel restricted. Your movement should feel natural, with the elbows driving backward rather than flaring outward. A helpful cue is to imagine lightly brushing your waistband with your hands as they swing back.

Keep Your Knees Loose and Avoid Overstriding

Running with stiff, locked knees increases the impact on your joints. Instead, keep a slight bend in your knees to allow them to absorb impact naturally. Additionally, avoid taking overly long steps in front of your body. Overstriding forces your foot to land ahead of your body’s center of mass, causing a braking effect that stresses the knees and hips. Aim for shorter, quicker steps with your foot landing directly beneath your body.

Watch How Your Feet Strike the Ground

The way your foot makes contact with the ground can impact injury risk. There are three primary types of foot strikes:

• Heel strike: This involves landing on the heel first, which can stress the ankles, knees and hips.
• Midfoot strike: A midfoot strike entails the middle of the foot making contact first. This distributes impact more evenly and promotes better stability.
• Forefoot strike: This strike involves landing on the ball of the foot, which can be useful for sprinting but may strain the calves if overdone.

Most runners benefit from landing softly on their midfoot. If you’re a natural heel striker, try gradually adjusting your form by focusing on a softer landing and shorter steps to shift toward a midfoot landing.

Running Tips

Starting a running routine can feel exciting but also challenging. It’s easy to push too hard, ignore discomfort or skip other crucial factors. The right approach can make running more enjoyable and sustainable. Here are five tips to maximize your runs.

1. Set a Goal

Whether you want to improve fitness, manage weight or run a race, setting achievable milestones can keep you motivated. One way to do this is by following a structured program to maintain steady progress. You don’t need to create your own plan from scratch — there are beginner running plans you can use.

For example, you can follow the Couch to 5K (C25K) program, one of the most popular and beginner-friendly plans designed to get you running in about nine weeks. You can also download the Nike Run Club App, which provides guided training plans and lets you track your progress.

2. Invest in Proper Running Shoes

Investing in a well-fitted pair of running shoes can provide comfort and prevent injury. Look for these features when selecting a pair of shoes:

• Arch support: If you have high arches, you’ll need more cushioning, while flat feet require stability shoes to prevent excessive inward rolling of the foot.
• Cushioning: Shoes with proper shock absorption help reduce the impact on your joints if you’re running on hard surfaces.
• Fit: Your running shoes should feel snug but not tight to accommodate foot swelling during runs.

3. Warm up and Cool Down

A proper warmup preps your muscles, increases blood flow and improves flexibility. Before running, spend five to 10 minutes doing dynamic stretches and light movements. Cooling down is just as important as warming up. Many beginners stop suddenly after a run, but this can cause dizziness because of a rapid drop in heart rate. Instead, gradually slow your pace and finish with static stretches.

4. Start Slow and Listen to Your Body

As a new runner, you might be tempted to go all out, thinking you’ll improve faster. However, jumping straight into running strains your muscles and joints. Ease into running gradually by combining running and walking. This method can help you build endurance while reducing the risk of overuse injuries. You can start with a couple of seconds of running followed by a minute of walking. As your body adapts, you can increase the running intervals and shorten the walking breaks.

It’s normal to feel muscle fatigue when running, but sharp pain, persistent soreness or swelling are signs of concern. Take rest days when needed. Running is a high-impact activity, so your body needs time to recover and rebuild.

5. Stay Hydrated

Dehydration can lead to fatigue, dizziness and muscle cramps. Drink water throughout the day, not just before or after your run. For shorter runs, plain water may be enough. However, if you’re running longer distances or in hot weather, you may need electrolytes to replenish lost sodium and potassium. A simple way to check if you’re hydrated is to look at your urine color. Light yellow is ideal, but dark yellow means you need more fluids.

Running-Related Foot and Ankle Issues

Foot and ankle pain can disturb your running routine or lead to injuries. It can stem from various factors, including improper form, poor footwear or underlying conditions. Here are some foot and ankle issues you may experience:

• Ankle pain after running: Ankle discomfort after runs often stems from overuse, improper footwear or poor running techniques. If the pain worsens, consult a physical therapist or ankle doctor. They can assess your movement patterns and suggest corrective exercises or custom orthotics to alleviate the strain.
• Sprained ankle due to running: Rolling or twisting your ankle while running can cause a sprain, where the ligaments stretch or tear. This usually happens when landing on uneven terrain, stepping awkwardly or wearing shoes lacking support. The Rest, Ice, Compression and Elevation (RICE) method is the first step in treatment to help reduce pain and swelling.
• Sore ankles while running: If your ankles feel sore during a run but aren’t acutely injured, the discomfort may stem from inadequate mobility, muscle tightness or instability. If the pain persists, consider getting a diagnosis to identify any issues.
• Foot pain when running: Foot pain while running can stem from plantar fasciitis, a condition where the connective tissue that supports the arch becomes inflamed. It can also arise from Achilles tendinitis, which results from overuse or stress fractures, which cause tiny cracks in the bones.

If the pain continues despite rest or corrective measures, you may need to consult a professional. Seek medical attention if you experience the following symptoms:

• Worsening pain
• An open wound
• Swelling that doesn’t subside
• Numbness, tingling or a feeling of instability
• Difficulty bearing weight

Treat Running-Related Foot and Ankle Pain With Foot & Ankle Surgical Associates

The specialists at Foot & Ankle Surgical Associates can help you recover from foot and ankle pain. Our team of experienced podiatrists uses advanced diagnostics tools to provide comprehensive care. We prioritize personalized treatment plans to get you back on your feet. We also offer same-day or next-day appointments, and our Olympia branch is open on Saturdays. Schedule an appointment today.

Linked sources: 

• https://fasafw.com/blog/dr-lundborgs-tips-and-tricks-for-running/
• https://c25k.com/c25k_plan/
• https://www.nike.com/za/nrc-app
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