5 Tips When Beginning to Run

By Andrew Heideman, MPT, ATC, PES

5 Tips When Beginning to Run

This article describes 5 tips when beginning to run.  These tips will be helpful in preventing injuries to your body due to running.


5 Tips When Beginning To Run

    Selecting the correct shoe
  1. It’s gotta be the shoes! Get yourself fitted for a good pair of running shoes that fit your feet and style of running.
  2. Low miles are not only good for your car! Start with short distances and build up to your desired mileage. Too much too soon can lead to increased soreness and injuries.
  3. Variety is the Spice of Life! Mix-up where you run and when. This helps avoid boredom and the change can also keep your body guessing.
  4. That’s High-Quality H2O! Water is important…you will need to hydrate to ensure your body has the proper fuel.  To learn more, please read this article on hydration.
  5. A Breath of Fresh Air! When running you want to breathe in through your nose and out through your mouth. This helps keep your body and muscles oxygenated during your run.

If you want to learn more tips about running, go to running tips injury prevention or about running injuries.

Running on Concrete

Running on Different Surfaces

Hydration for Runners

Athletes should begin all exercise well hydrated. They should consume approximately 18-20 oz of water or sports drink 2-3 hours prior to exercise. Also, 8-10 oz 10-20 minutes before exercise.

Fluid replacement during exercise should be based upon sweat and urine losses to at least maintain hydration at less than 2% body weight reduction.  In warmer weather, you must increase the amount of fluid based on your weight loss during exercise.   It is important to hydrate after running and before you run the next day.

Avoiding Heel Pain with Running

Various conditions can trigger heel pain, including plantar fasciitis, Achilles tendinitis, Sever’s disease, and heel bursitis. Recognizing these conditions can enable you to pinpoint the root cause and pursue the right heel pain treatment.

Plantar fasciitis, a common heel pain culprit, is characterized by inflammation or irritation of the plantar fascia, a thick band of tissue located at the bottom of the foot. This condition often manifests as sharp heel pain, particularly in the morning or following prolonged rest, resulting in a sore heel.  It is important to make sure you maintain good flexibility of your calf if you are a runner.

JOI Rehab Calf Stretch for Sever's Disease

Man stretching the right calf.

If you are interested in scheduling an appointment at JOI Rehab for physical therapy, go to: JOIonline.net or call 904-858-7045

JOI and JOI Rehab

JOI Physicians continue to offer online new patient appointments. Make an appointment by calling (904) JOI-2000 or schedule online. A new option, you can now schedule and cancel follow-up appointments with your physician at the JOI Patient Portal. 

By: Andrew Heideman, MPT, ATC, PES

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