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  • TheFootDoctors

New Year Tips for New Runners

Updated: Feb 28


Healthcare experts acknowledge the significant health advantages that come with jogging. It not only extends life expectancy but also enhances your sleep, contributing to an overall better lifestyle when you give priority to physical exercises. Jogging is a cost-effective and versatile sport that requires just a reliable pair of trainers and an open area to partake in.


If you find jogging intriguing and have received the green light from your healthcare provider, consider incorporating this activity into your fitness plan! Before jumping into any new workout program, it's essential to do thorough research to grasp the safety protocols. Below you'll find a starter’s guide to jogging that sets you up for success from day one, prioritizing the well-being of your feet!


Discover Your Motivation

Jogging can often be perceived as a daunting task for beginners. As your body begins to adjust and build cardiovascular endurance, it can be quite taxing. During these initial phases, having a clear motivation will help fuel your commitment.

Are you trying to improve cardiovascular health, gain more energy for family activities, lose weight, or enhance overall mental well-being? Keep that motive close at hand and think of it when your determination wanes.


For novices, it's also beneficial to set a specific goal to work toward! Keep an eye out for local 5k runs or other community races to join, perhaps with a group of friends. Committing to a structured jogging plan not only sustains your enthusiasm but picturing the post-race accomplishment can provide additional inspiration.


Gradual Progression is Key

It's vital not to leap into extensive runs before your body is acclimated to the new exercise, as doing too much too soon may result in common runner injuries such as shin splints or Achilles tendonitis. Both experienced runners and newcomers must be cautious about boosting their activity too abruptly. Starting with intervals of jogging and walking can be a gentle way to get into the routine.


Publications like Runner’s World recommend abiding by the 10-15 rule where runners should only increase their weekly running distance by 10-15% at a time. This cautious approach prevents overuse injuries.


Should a competitive event be on your agenda, make sure to find a race-specific training plan that fits beginners, allowing you to work toward your endpoint safely. There are a multitude of free online guides for races of all distances tailored to beginner runners. And remember, as you extend your distances, walking intervals remain important. For those who run as a form of fitness alone, always be attuned to what your body is signaling. If you experience discomfort, it's imperative to rest.


Choose the Right Footwear for Your Needs

Individuals have uniquely structured feet, making it crucial to select running footwear that offers proper support, thereby preventing injuries and promoting endurance. Arrange to speak with your podiatrist who can advise on the right shoes or even customize orthotic insoles that cater to specific arch types.


Remember to replace your running shoes after accruing 300 to 500 miles to avoid foot issues stemming from worn-out soles. Apps like Nike Run Club or smartwatches are useful for keeping track of runs and encouraging your progress through a visual record of distance covered!


Variety in Running Locations

One striking benefit of jogging is the flexibility of locations available for your runs. By varying your running spots, you train your body to adapt to different types of terrain. Initially, as you start out, pay close attention to how each terrain feels underfoot and how your legs respond. Each type of surface has its pros and cons:


Asphalt and Concrete: These surfaces are popular as many runners hit the streets of their neighborhoods or local pavements. However, the repetitive firm impact has been linked with potential injuries like shin splints or foot discomfort.


Soft Terrains like Grass and Trails: These are gentler on the musculoskeletal structure, offering a cushion for your feet. Still, watch out for elements like mud or uneven ground that might lead to sprains.


Treadmill: A common go-to during less favorable weather, treadmills can be monotonous but often provide cushioned tracks to help absorb impact.


Experiment with these different terrains to determine what suits you best. It's important not to push through pain or discomfort during your training sessions!


Importance of Warm-ups, Cool-downs, and Cross-training

Finally, it cannot be overstressed how important it is to prepare for runs with a proper warm-up and bring the heart rate down with cool-downs post-run. Cross-training can also play a significant role in improving overall fitness and reducing the risk of overuse injuries from running. Integrating different forms of exercise into your regimen, such as strength training or swimming, can boost your running performance and keep your workout routine balanced and engaging.

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