#1: It’s a good idea to determine your running goals – Setting goals can greatly help you observe a safe pace and this will keep you from overexertion which can result to injury. You may choose to start running to lose weight, improve your figure, and increase cardiovascular fitness or just to socialize with friends. Whatever reason you have, it’s always a good idea to determine a particular goal when creating your exercise program. For instance, “if you want to improve cardiovascular fitness, you should run at a quick pace to maximize your heart rate.” On one side, “if you’re running to lose weight or reduce body fat, it’s better to run at a slower rate for a longer time.” Depending on your goal, it’s better to decide what exercise program is appropriate.
#2: It’s better to have a physical evaluation – There are certain health conditions that can decrease your running performance and increase your risk for injury. Not to mention, arthritis, osteoporosis, and other degenerative joint diseases can increase the risk of injuries for adults. If you have health issues, you should discuss these with your healthcare provider before you start to run.
#3: Warm up before you run and stretch after you run – Proper stretching before and after you run can actually prevent some of the most common injuries. It’s important to stretch muscles that move your leg and ankle joints. “These include the calf muscle, which moves the knee and ankle, and the hamstring, which moves the knee and hip. Walk or gently jog for 5 minutes. Cool down at the same pace for another 5 minutes at the end of your run.”