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California Foot & Ankle Institute

Start Running Off on the Right Foot

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Taking time to build up a running routine well help you stay in shape while minimizing injury riskRunning is a fantastic activity for not just benefiting your body, but your mental and emotional well-being, too. Of course, we’ll be honest here and note that not everyone is going to love it, but some who give it a try end up pleasantly surprised. We’re sure you can find such stories among the South Coast Roadrunners, a local all-ages runner group.

The prospect of just starting out with running can feel intimidating, but you don’t need a certain look or membership to get on track. If you start running, then you’re a runner! And if you go in with the right expectations and goals, you’ll help yourself remain one by avoiding foot and ankle injuries.

Many start to run with something to prove or a deadline that they want to meet, and in doing so they push their bodies too hard. This is a one-way ticket to suffering overuse injuries such as stress fractures and Achilles tendonitis, which will just sideline you with a hefty burden of frustration.

The key when starting out with running is to begin at a pace your body can handle. There’s absolutely no shame if that involves a minute of running followed by four of walking—many start this way. Each week, follow the “10 Percent Rule” and up the intensity about 10 percent. If you run 1 mile, go 1.1 instead. As your endurance builds, you’ll be able to spend more of that time at a faster pace. 

There are other factors that can help your running, such as strength training and equipment. For more advice on how to run best for your feet and ankles, just contact the doctors at California Foot and Ankle Institute. Our Victorville office can be called at (760) 951-2000 and our Irvine office can be reached at (949) 833-3406. You can also always call us toll-free at (888) 796-6631.

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