» Blog
» How Do I Start Running? Plus, Tips To Protect Your Knees And Legs From Running Injuries

We understand that some people want to find out a bit more about the cost and availability before they book a Physical Therapy appointment. If you want to know what it costs- and what availability we have at our physical therapy clinic in Montross, then please just click the button below and complete the short form:

Inquire About Cost and Availability Click Here >>

Where Does It Hurt?
Look below to find your area of concern - and click where it hurts…

How Do I Start Running? Plus, Tips To Protect Your Knees And Legs From Running Injuries

Dr. Arnan Sisson, PT | September 12, 2022

How Do I Start Running And Prevent Running Injuries?

Lots of our patients took up outdoor exercise as a hobby over the last few years or so, when gyms and wellness centers were closed due to COVID.

Even if you don’t consider yourself a runner (yet), almost anyone that wants to get active, can prepare themself to run or walk a 5k (or any length!) by slowly getting started. We’re going to provide our blog readers with some tips to help you start running or walking 5k safely, without causing running injuries.

Even if you don’t run, and you jog, walk, or sprint, all our little health secrets are great for anyone, but they are especially great reading for anyone aged 60+, and for those that are looking to get more active now that the cool fall weather is here.

This blog post is our ultimate guide to start running. We have all the expert tips to help you prepare for a run while feeling confident. As well as the injury dangers to look out for! 

Tips to protect your knees and legs from injuries…

Choosing the right footwear for running

Not everything is stylish unfortunately! Stick to velcro or lace shoes rather than those high heels! The tighter the laces are, the less movement you cause on your knees and legs, which is healthier in the long run (as long as your laces don’t restrict blood flow from being too tight). 

The real problem is that you’ll never know what’s happening until you see some swelling or feel the heat leaving your knees. Your joints are under more added stress if your footwear isn’t protecting it by absorbing the shock from the pavement. 

Look for the hidden dangers during running

You’d be wise to mix it up a little and alternative between beach, grassland and a nice flat tarmac surface and occasionally, hills or wood’s is fine, too. Be wary of gravel and uneven surfaces, these can test your balance and cause unnecessary stress on your vital joints, especially the calf muscles that keep you up-right.  

Stretching exercises for runners

One vital thing you can do to prepare yourself for running is to stretch before you go. Just some simple exercises to elasticate those muscles (especially in your legs) are key to preventing further injury!  

Tips to start running…

Prepare for the run  

You cannot run effectively and safely without preparing! Creating a list of essentials that you might need is something that every top runner does.  

H4: Here’s our basic essential list to get started: 

  • Pick appropriate clothes and footwear
  • Choose the right water bottle 
  • Grab your fitness tracker (if you have one!)  
  • Light and breezy clothing  

Get rid of those pre-run jitters! 

If you’re feeling nervous, you’re not alone! Many new runners worry they’re “too slow” or they will be last or not finish at all. Facing your fears and overcoming them will give you a huge confidence boost.  

Remember, that it’s not a competition. Because there’s such a wide range of abilities, it’s important to keep in mind that you’re only competing against yourself. How about setting a goal to do your best and have fun. Walk with your friends, smile, relax and enjoy the fresh air! 

Feel proud of yourself after your run

Running or walking your first 5K (or 3.1 miles) is an exciting goal, a popular distance for first-timers and the perfect way to get active and have some fun while exercising.  

Crossing the finish line of your first race will be something you’ll remember for a long time. And improving your personal best time is a goal that can continue to stay with you as a runner. But be warned… those feelings of accomplishment and excitement can be very addicting!  

Happy running, jogging or walking! 

We are here for you…

We are busier than ever as more and more people move away from traditional physical therapy to specialist PT companies.

If you’re in pain and would like to talk to us about getting some help, some specialist advice, or if you are looking for a diagnosis, remember we are always here to help you.

Appointments remain limited and we are experiencing an exceptionally high demand for our PT services, so please contact us immediately to avoid a long wait.

If you would like to get one of our limited slots, please click here to complete our inquiry form or CALL us on (804) 493-3256 (accepting calls 24/7).