Tips for Beginner Runners

Running is one of the most natural things we can do! Running is also a great way to stay in shape and is a relatively inexpensive hobby. It does not require expensive equipment, gym membership fees, or extensive training – it’s something that we all know how to do. Running for as little as 12-20 minutes three times a week can improve bone density. According to the American Heart Association, 75 minutes of running each week can prevent cardiovascular diseases. Studies even suggest that dementia can be prevented by running. These are just a few benefits of running. If you are thinking about taking up running, or you already have, here are a few tips to help prevent injuries. Before starting any exercise plan, speaking to your primary care physician is important.


  • Good running shoes that are made for your foot type are essential for running. A podiatrist can help determine the best shoes for your foot type. Running stores often provide an analysis as well to determine the best shoe for a specific foot type.
  • Alternate shoes every 400 miles, and consider having two pairs to alternate between to allow the shoes to dry out between runs.
  • Start slowly and work your way up. The recommendation is not to increase distance by more than 10% each week. A good pace is a “conversational pace.” You should be able to hold a conversation while running.
  • If something hurts for two days while running, then take two days off. Once you return, if it still hurts, then consider seeing a physician.
  • It is better to go further at a slower pace at first, than to worry about speed when you are just beginning. Speed comes with time. Work on endurance first.
  • Stretching before and after running is a great way to decrease muscle aches and pains and helps to prevent injuries.


Aside from checking with a doctor or healthcare professional before starting any exercise or fitness regimen, be sure to have a podiatrist conduct a thorough foot exam to correct and/or prevent foot problems that may worsen with exercise. Orthotics, or custom shoe inserts may be beneficial to prevent injuries in the foot.

Please visit our website for more information or call 614-885-3338 (FEET) to schedule an appointment with us at our Columbus or Gahanna office