Beginner's Guide to Running: 5 Essential Tips for a Safe Start
Transform from a novice to a runner with these expert recommendations.
Running may seem simple — just lace up your shoes and run, right? But, if you're new to the sport, ensuring an injury-free and enjoyable experience requires some careful consideration and preparation.
Sahir Gharib MD, a family medicine physician with a subspecialty in sports medicine, emphasizes the importance of a gradual approach to running. He advises, "Starting slow and gradually building up your pace and distance is crucial for preventing injuries and sustaining long-term enjoyment of running."
Here are five essential tips to kickstart your running journey:
- Define Your Goals: Clarify what you want to achieve through running and why it matters to you. Whether it's completing a 5k race, enhancing your stamina, or finding stress relief, having clear goals provides motivation and direction.
- Gear Up Properly: Invest in appropriate running gear, starting with well-fitted shoes from a specialty running store. Reflective clothing and sunscreen are vital for safety, especially during low-light conditions.
- Warm Up Wisely: Prior to hitting the pavement, engage in dynamic warm-up exercises like brisk walking, squats, or yoga poses to prepare your muscles and enhance circulation.
- Progress Gradually: Avoid overexertion by gradually increasing both pace and distance. Incorporate intervals of running and walking, and resist the urge to push too hard, aiming for a conservative 10-15% increase in workload per week.
- Follow a Plan: While running offers flexibility, adhering to a structured training plan tailored to your fitness level and goals enhances consistency and minimizes the risk of injury.
Running has many health benefits from improving your cardiovascular health to relieving stress and you can do it almost anywhere and anytime. Read more about the health benefits of running here.
Ready to start on your running journey? Take the first step by scheduling an appointment with your primary care provider before starting a new workout routine. To find a doctor or to make an appointment online, visit PIHHealth.org/Find-a-doc.
Sahir Mahir Gharib MD
Sahir Gharib MD is a Family Medicine physician with a subspecialty in Sports Medicine. Dr. Gharib completed his fellowship training in Sports Medicine at Louisiana State University. His additional training focused solely on orthopedic care and the use of ultrasound for both diagnostic and interventional procedures. He has worked with high school, collegian and professional athletes. Dr. Gharib finds it tremendously rewarding to see his patients’ pain and functionality improve after treatment. He takes time to listen attentively to his patients and believes communication and trust is important to providing the best care. Outside the clinic, Dr. Gharib loves combat sports. He enjoys playing basketball, snowboarding, weightlifting, hiking, traveling and attending concerts.
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