How to Start Running Without Injury

 

1. Don’t Just "Go for a Run" (Seriously, Stop)

If your idea of running is going full Usain Bolt on Day 1, your body will revolt. Instead: Walk first. Start with brisk walking for 10-15 minutes to warm up. Try run-walk intervals: Jog 30 seconds, walk 1-2 minutes. Repeat for 10-15 minutes total. Gradually increase running time as you get stronger. Pro tip: If you can chat while running, you’re at the right pace. If you’re gasping, slow down. 2. Get Shoes That Don’t Hate You

Running in worn-out sneakers or flat-soled "fashion" shoes is like driving a car with square wheels. You don’t need $200 super-shoes, but: Go to a running store (yes, they exist) and get fitted. Look for cushioning and support—your knees will thank you. Replace them every 300-500 miles (or when they look flatter than your ex’s personality). 3. Stretch After, Not Before

Static stretching (holding a stretch) before running can actually make you more prone to injury. Instead: Warm up with dynamic moves (leg swings, high knees, butt kicks). Stretch post-run when muscles are warm (focus on calves, hamstrings, quads).

4. Run Like You’re Sneaking Out of a Party

Bad form = pain. Good form = less suffering. Try these tweaks: Land mid-foot, not on your heels (less knee shock). Keep your posture tall—no hunching like a sad office worker. Relax your shoulders and hands (no death-gripping imaginary stress balls). 5. Rest Like a Pro (Because You’re Not a Robot)

Your body needs time to adapt. Don’t run every day at first. Try: 3 days a week (with rest or cross-training in between). Listen to your body—if something hurts (not just aches), take a break. 6. Fuel Like a Human, Not a Lawnmower

Running on empty or junk food = bad news. Eat something light before (banana, toast with peanut butter). Hydrate (water is fine; no need for neon sports drinks unless you’re going hard). Protein after (yogurt, eggs, or a smoothie helps recovery). 7. Pick Soft Ground When Possible

Concrete is brutal on joints. If you can: Run on grass, trails, or a track (softer = happier knees). Save pavement for when you’re stronger. 8. Don’t Ignore Weird Pains

Normal: Muscle soreness (goes away in a day or two). Not normal: Sharp pain, swelling, or anything that makes you limp. → Stop. Rest. See a doc if it doesn’t improve. 9. Make It Suck Less (So You Actually Keep Doing It)

Find a buddy (misery loves company). Listen to music/podcasts (distraction = less focus on suffering). Sign up for a 5K (gives you a goal to work toward). 10. Remember: Slow Progress > No Progress

You won’t become Mo Farah overnight. Some days will feel great; others will feel like you’re running through wet cement. That’s normal. Stick with it, and soon you’ll be the one smugly jogging past newbies.