5 Basic Rules for the Runner

  1. The importance of stretching Before beginning an exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.
  2. Attend to the aches and pains of running. Abnormal pain is an indication of a problem so don’t wait to “let it work itself out” because then it may grow into a bigger issue. Better to research online (foot.com) or see a podiatrist for professional guidance.
  3. Get the best footwear you can. Your foot structure (morphology), foot function (over or under pronated or neutral foot), body type (weight), running environment and running regimen. Keep in mind that all shoes have a different shape, and sizes and widths are not uniform from shoe to shoe. You will save your feet from possible injury because your foot is enduring a lot of continual stress during runs.
  4. Build up slowly. Systematic exercises must progress slowly from easy to rigorous to prevent debilitating muscle strain or more serious injury. The best and safest way to start a running program is with a four-day-per-week conditioning program for 12-16 weeks.
  5. Foot hygiene. Proper foot hygiene can also prevent injuries. Keeping feet powdered and dry is important, especially to the jogger suffering from blisters. Make sure to wear socks that wick moisture. This strategy can also help prevent athlete’s foot.