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Running Again? 5 Mistakes to Avoid

Don't start too fast; wear the correct shoes; eat right

By Will McCahill,  Newser Staff

Posted Feb 28, 2010 7:45 AM CST

(Newser) – With winter showing signs (well, in some places) of easing off, it’s time for a lot of us to get back into running. But beginner or old hand, Megan Kretz cautions, beware these mistakes:

  • Too much, too soon: Stick to the 10% rule when increasing distance (ie, if you’re running 25 miles next week, don’t go past 27.5 the next), and if you’re adding distance, don’t go for more speed, as well.

  • Bad shoes: You need a new pair every 400-500 miles—and tossing on those basketball sneaks is also a bad idea, Kretz cautions for True/Slant.
  • On the “easy” days, take it easy: Let your body tell you how fast is fast—shooting for a number will hurt you when you want to be in high gear.
  • Replenish: Even if you’re running to lose weight, getting food and fluids after a workout is crucial.
  • Be flexible: Priding yourself on running no matter how icky you feel is dumb. Run less, or mix in some other exercise.

Avoiding some simple mistakes will make this year's running much better.
Avoiding some simple mistakes will make this year's running much better.   (Wikimedia Commons)
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COMMENTS
Showing 3 of 7 comments
ralph_m
Mar 1, 2010 5:03 AM CST
For everyone who is complaining about knee problems from running - get rid of your conventional running shoes altogether! I'm 52, weigh 180, so after 30 years of averaging 30 miles per week, I was getting knee problems and becoming flat-footed also.

The solution for me has been to get rid of the cushioned trainers, orthotic inserts and motion control shoes....and run as close to barefoot as is practical. For myself, I wear the minimal Vibram KSO shoes for a little foot protection. Some people prefer wearing mocassins or water shoes as an alternative (Vibrams are weird looking, and you'll get a few stares if that bothers you).

After four of five years of trying all of the advice of my orthopedist and running shoe store manager, wearing minimal shoes has allowed me to run like I would if I was barefoot, and as strange as it might seem to some, made my knee and joint pains disappear, and strengthened my feet enough to give me back my natural foot arches. This Wired Magazine article explains how it works, and how to ease into barefooting without causing injury. http://www.wired.com/wiredscie.../

The_Pinkston
Feb 28, 2010 6:27 PM CST
Running way too hard on my knees...road biking is the way to go.
Mad
Feb 28, 2010 4:33 PM CST
"... if you’re running 25 miles next week, don’t go past 27.5 the next..." sorry, that line just made me laugh

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