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At the age of 47, I joined a running club, participated in several 5K races, stacked up my weekly mileage with the help of a coach and completed my first half-marathon. But when I returned to training after a little time off, something very common for new runners happened to me—I got hurt.
Running changed my life for the better, so it was beyond frustrating to be stuck on the sidelines. Perhaps because I was athletic in my younger days, I didn’t really plan to become a runner—I just bought some shoes and hit the trails. But doing the right things to prevent injury and be able to keep moving is essential. It’s not just stretching, hydrating and following a plan. It’s about giving your body the proper fuel and preparation when you’re not running.
Four-time marathoner and Road Runners Club of America certified coach Michelle Cupersmith has been working with runners of all abilities in Las Vegas for several years, crafting custom plans for plenty of beginners. “I really like to push the idea that forward is a pace,” she says. “No matter how we’re getting there, running, jogging, walking, the goal is to keep moving forward. Even if you have a background in cycling or swimming, running is high impact on the joints and muscles, so regardless how in shape or out of shape you might think you are, it should be a process to get to the point of running 20 or 30 minutes without stopping.”
Take it slow. That’s the top tip. Here are some finer points to get you started in your new life as a runner.
Walk it out.
Most people have become aware of the great health benefits of walking every day. Cupersmith gets her runners started with two to three-mile walks. If you haven’t been active, “we want the muscles and bones and heart to get indoctrinated into movement slowly,” she says. “Too much too soon is when things start to hurt.” From there, she guides clients into fast-walk intervals and expands into jogging.
Hold that easy pace.
A beginner’s pace means you want to be able to hold a conversation while you’re running. “Everyone wants to go fast … but running is a game of consistency and patience. And the body is going to take as long as it’s going to take no matter how quickly the mind wants to go,” she says.
Incorporate strength training.
Cupersmith says strength training is something most runners don’t think they need, even though it’s proven to increase speed and endurance and help ward off injury. “You’re building the supporting muscles which help you perform better as a runner,” she says. “If my athletes can’t get it into their day, I reduce their run time. It’s that important.”
It’s hot. Plan accordingly.
Probably starting next month, you’ll see runners training for the Las Vegas Marathon in October … if you get up early in the morning. Beating the sun is the best way to go, but be sure to use protection (hat, glasses, sunblock) and always bring as much water as you can conveniently carry, “even if you don’t think you need it,” Cupersmith says. Running in the heat also means running slower to take care of your body, which is working harder in the summer
Run together.
You can find a group or club like I did, or you can create one with a friend or two, but running with others makes everything easier. “Sometimes people think they are too slow, but I’ve rarely met a runner who’s faster who doesn’t want to run with somebody else, go at a slower pace and enjoy the run and conversation,” Cupersmith says. “You’re vulnerable when you run, tired and stressed, and it’s a good time to connect with someone else who is going through it. And it makes it more fun, like anything else.”
Thrifty therapy: Supplement your training with these DIY running recovery hacks
Whether you’re brand new to running, an occasional jogger or a daily trail trekker, the sport can be a surprisingly expensive pursuit. Your best investment to ward off injury is to replace your shoes every 300 to 500 miles. Beyond that, a foam roller is an undeniable asset, but there are also some effective DIY recovery hacks you can implement at home.
Frozen water bottle For plantar fasciitis and other nagging foot ailments, freeze a nearly full plastic water bottle and use it to roll your arches on the floor for about 15 minutes at a time. Repeat this multiple times per day, if needed.
Ice-cup massage Similarly, fill a paper cup about halfway with water and let it freeze. When you need it, tear off the top half and spend about five to 10 minutes massaging your problem area in a circular motion with the exposed ice. This is especially great for knee pain.
Tennis, golf, lacrosse and softballs If you’re suffering from sore or tight muscles, you may already have a solution in your shed. Use a frozen golf ball to roll out acute foot pain or try a room temperature lacrosse or softball for calf tightness. Though they offer less flexibility, rolling pins and thinner PVC pipes also work in a pinch.
Belt or towel stretch Take an old belt and loop it into itself. You now have an adjustable band to stretch your hamstrings, calves and quads, or even work on dynamic hip mobility. Lay down, loop it around your foot and stretch your leg muscles or Achilles as needed. A towel may also work.
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