If you haven't run in years—or maybe ever—you might wonder:
Should I get in shape before I start running, or can I run to get in shape?
For most people, you don't need to reach some predetermined fitness level before you start running.
But that doesn't mean you should go from doing very little activity to running five miles every day.
The key is giving your body time to adapt.
Running Can Help You Get in Shape
Running can be an excellent way to improve cardiovascular fitness and physical activity.
You don't need to already be a runner to begin.
If you're starting from a relatively low activity level, your first workouts might combine walking and short periods of easy running rather than continuous running.
Over time, you can gradually increase how much you run.
The Biggest Mistake New Runners Make
A common problem isn't running itself.
It's doing too much, too soon.
Your cardiovascular fitness may improve quickly enough that you feel capable of running farther or faster. But your muscles, tendons, bones and joints also need time to adapt to your new training demands.
Rapidly increasing your:
- Weekly mileage
- Running frequency
- Speed
- Hills
- Long-run distance
- Overall training volume
can increase the likelihood that something becomes irritated.
You don't need to be afraid of increasing your training. You just want to give your body an opportunity to adapt along the way.
Should Beginners Use a Walk-Run Program?
It can be a great place to start.
For example, someone who's been relatively inactive might begin with alternating periods of comfortable walking and easy jogging.
As fitness improves, the running intervals can gradually become longer.
There's no single perfect walk-to-run formula for everyone.
Your starting point should reflect your current fitness, previous running experience, injury history and goals.
Strength Training Is Valuable for Runners
Running helps you become better at running.
But strength training can complement it.
A runner's strength program might include exercises such as:
- Squats
- Split squats
- Step-ups
- Deadlift variations
- Calf raises
- Hamstring exercises
- Hip strengthening
- Core exercises
You don't need an elaborate routine.
The goal is to progressively build the strength and capacity needed to tolerate your training.
Rehabilitation and movement can also be particularly useful when you're returning to running after an injury.
Does Running Damage Your Knees?
Running isn't automatically bad for your knees.
If your knees hurt when you start running, that doesn't necessarily mean running is wearing them out or causing permanent damage.
Sometimes the amount of running simply exceeds what the knee is currently prepared to tolerate.
Temporarily reducing mileage while building strength and gradually increasing running again may be more useful than giving up running entirely.
If knee pain continues, an evaluation can help determine what's causing it.
What if You Have Arthritis?
Having arthritis doesn't automatically mean you can't run.
Your symptoms, current activity level, strength, overall health and previous running experience all matter.
Someone who has been running for decades is in a very different situation from someone who has been inactive for years and suddenly wants to start running every day.
The goal should be to find an appropriate starting point and progress from there.
What if Something Starts Hurting?
Some soreness when beginning a new exercise program can be normal.
Pay attention to how your body responds.
Consider reducing your training temporarily if pain is progressively worsening, significantly changes the way you run or isn't settling between workouts.
Persistent pain doesn't always mean you need to stop running completely.
Sometimes you simply need to adjust your training while addressing strength, mobility or another contributing factor.
When Should Running Pain Be Evaluated?
Consider getting evaluated if:
- Pain continues to worsen
- Symptoms persist despite reducing your training
- You can't comfortably bear weight
- There's significant swelling
- Pain is very localized over a bone
- You experience numbness or weakness
- An injury occurred suddenly
- The same problem returns whenever you run
The goal is to determine what's actually happening rather than automatically assuming running is damaging your body.
Running Injury Care in Maple Grove, MN
At Northwood Chiropractic & Wellness, we work with active adults dealing with running-related and other musculoskeletal problems.
Depending on the condition, treatment may include rehabilitation and movement, chiropractic care, massage therapy or modifications to your training while you recover.
The goal isn't simply to get you out of pain.
It's to help you build enough capacity to return to running and stay active.
Start Feeling Better for Just $19
Your first visit includes a consultation, comprehensive exam, X-rays if needed, and your first chiropractic adjustment when clinically appropriate.
Dr. Greg Beenken
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