Getting Active This Spring for Running Beginners

Spring is in the air here in Douglas County, which means those of us who don’t care for the cold may be gearing up for more outdoor activity. Getting back in the groove of running and exercise can be difficult, though, especially for those who’ve never really been runners before. Fortunately, we’ve compiled some running tips for you to help with your preparation.

Don’t neglect your shoes. It’s tempting to think you can just throw on an old pair of sneaks, head out the door, and you’re all set—and many people do just that. In truth, though, the right pair of shoes makes a huge difference. It’s not just quality and cost, either—a pair fit to accommodate your precise pronation or strike pattern can provide the extra comfort and support you need to run longer and harder without foot pain. Independent running stores usually have knowledgeable staff that can help you make the right choice.

Eat right and stay hydrated. It’s not just what you eat, but when. About 90 minutes before your run, eat about 300 calories’ worth of complex carbs and protein. That’ll give your body time to digest the fuel so that you can use it. Likewise, drink 20 ounces of water a few hours before your run, and feel free to drink water throughout your run as well.

Run with others. Going out with a buddy—or several buddies—can help keep you motivated, focused, and, above all, accountable. It can also make running a lot more fun.

Don’t overdo it. Your body takes time to get used to new activities. Pushing yourself too hard, too fast can not only be discouraging, but also put you at a much higher injury risk. Start out slow and take regular breaks as needed—you should never feel drained or in severe pain. Finally, remember that rest is important even for trained runners; take at least 1 day off between runs to give your body the time it needs to recover.

These are just a few quick-and-basic running tips, but there’s so much more. If you’re experiencing foot or ankle pain, or you’re not sure whether running is safe for you, or you’re just looking for more pointers on pain-free running, give Victoria L. Melhuish, DPM in Gardnerville, NV a call. You can schedule an appointment online, or call us at (775) 783-8037.

Photo Credit: Sura Nualpradid via

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