10 Tips for New + Seasoned Runners

Whether you’re lacing up your running shoes for the first time or logging countless miles, approach this high-impact activity with care to prevent injuries and maximize enjoyment.

Here are our 10 ESSENTIAL TIPS for runners of all levels to help you tackle any distance.

  1. Invest in Proper Footwear: Choose running shoes that provide adequate support and cushioning for your foot type and running style. Consider getting fitted at a specialty running store like Columbus Running Company, one of our valued partners.
  2. Warm-Up Before Running: Prioritize dynamic warm-up exercises before a run to increase blood flow to your muscles and reduce the risk of injuries. Examples include leg swings, high knees, and butt kicks.
  3. Gradually Increase Mileage: Avoid sudden spikes in mileage to prevent overuse injuries. Slowly increase your distance and intensity to allow your body to adapt.
  4. Incorporate Strength Training: Include strength training exercises in your routine to build muscle strength and improve overall stability. Focus on exercises targeting the core, hips, and legs.
  5. Listen to Your Body: Pay attention to any signs of discomfort or pain while running. Rest when needed, and don’t push through pain, as this could lead to more serious injuries. Here’s a list of 10 most common running injuries.
  6. Cross-Train Regularly: Mix up your workouts with activities like cycling, swimming, or yoga to prevent overuse injuries and maintain overall fitness.
  7. Stay Hydrated and Fuel Properly: Drink water before, during, and after your runs to stay hydrated. Fuel your body with a balanced diet rich in carbohydrates, protein, and healthy fats to support your training.
  8. Practice Good Running Form: Focus on maintaining proper posture, stride length, and foot strike to improve efficiency and reduce the risk of injuries like shin splints or knee pain.
  9. Include Recovery Days: Regular rest days allow your body to repair and recover from the demands of running. Incorporate activities like foam rolling, stretching, or yoga to aid recovery.
  10. Listen to Expert Advice: Our specialists at Orthopedic ONE are here to support you on your running journey, no matter where you may be. Facing an injury, request an appointment. No referral required.

Lace up, hit the pavement, and enjoy every step!