How to Start Running Without Getting Injured
Running has one of the highest injury rates of any recreational activity, with up to 80 percent of runners experiencing an injury each year. Most of these injuries are preventable and result from doing too much, too soon, too fast. The run-walk method is the safest way to start. Begin with intervals of one minute of gentle running followed by two minutes of walking, repeated for a total of twenty minutes. Do this three times per week. Each week, gradually increase the running intervals and decrease the walking intervals. By the end of eight to twelve weeks, most people can run continuously for twenty to thirty minutes. Proper footwear matters. Visiting a specialty running store where staff can analyze your gait and recommend appropriate shoes is one of the best investments you can make. Worn-out shoes are the most common equipment-related cause of running injuries. Most running shoes last between 300 and 500 miles. Land with your foot underneath your center of mass rather than reaching forward with your stride. A cadence of about 170 to 180 steps per minute reduces impact forces. Run at a conversational pace where you could speak in complete sentences.
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