Go Slow and Steady

According to George Kelley, DA, a professor at West Virginia University, the primary cause of running injuries is doing too much too quickly. All experts concur on this point.

When you're new to jogging or returning after a break, don’t focus on speed or pace. It's perfectly acceptable to alternate between walking and running. Kelley advises that one should be able to walk briskly for 30 minutes before attempting to jog.

He explains, “For newcomers, start by walking, then incorporate jogging or running into the same session, gradually progressing to running continuously.” Kelley, who has consistently run 20–30 miles weekly since 1976 until recently, now cycles over 150 miles and walks or hikes an additional 15–20 miles each week.

Regardless of your approach, keep the effort moderate, gauged by your breathing. “This level is where you breathe heavily but can still engage in short conversations,” he notes. As you advance, you can shift to a more vigorous intensity, where speaking becomes more challenging.

Monitoring your step count relative to your breathing can help maintain your pace. For example, my “easy” pace is four steps in during inhalation and four steps out during exhalation. I sustain this for the initial few minutes of every run, slowing down on inclines to avoid overexertion. Once adequately warmed up, I transition to four steps in and three out, then three and three, then three and two, saving two and two for more intense intervals—something to avoid until you've been running for several weeks.

Important: Experts unanimously recommend not increasing your weekly distance by more than 10%, even as you build fitness. It's also essential to incorporate recovery weeks with reduced activity. Focus on short, efficient strides to mitigate impact force rather than long strides.

I've learned these lessons the hard way. In my mid-20s, I ambitiously signed up for my first marathon while only having trained for 10K events. I escalated my mileage too quickly and suffered from shin splints—an experience I'd advise against. Many injuries arise not from the act of running itself but from the errors and overzealousness we exhibit. So, take it slow.

Warm Up and Stretch Out

Avoid starting your runs at full speed. Always begin with a warm-up of brisk walking or easy jogging for several minutes until your breathing intensifies to a point where conversation is possible but singing isn’t.

Stretching is also essential. Although the debate surrounding stretching's effectiveness has evolved, experts largely agree that it can help prevent pain and injuries, and everyone should incorporate it into their routine—both before running and on non-running days. While some suggest warming up before stretching, the consensus on the optimal order is still inconclusive.

In summary, warming up is crucial to injury prevention, and stretching, when performed correctly, is beneficial and poses no risks.

Work Your Entire Body

While running strengthens your lungs and builds endurance in your legs, it can leave other areas weak. To prevent injuries, it's important to engage in strength training for other muscle groups, particularly your core (back, abdomen, and hips). For instance, Kelley has consistently included resistance training throughout his life, which can involve weights, resistance bands, or bodyweight exercises like push-ups.

Neglecting strength training can lead to stress fractures, ligament strains, or other injuries, warns John Higgins, MD, a cardiologist at UTHealth Houston. “Skipping core workouts can result in back pain,” he adds.

I can personally attest to this; I halted my running in my 50s due to chronic back and hip pain until I discovered yoga. After six months, I resumed running shortly after my 60th birthday, and now I include a short yoga session before each run and longer sessions on non-running days. My body feels the best it has in years.

For strength training ideas or alternative aerobic workouts, check out my guide to maintaining physical activity without excuses.

Get Plenty of Rest

One of the great benefits of running—or any exercise—is its positive effect on sleep quality. Utilize this to your advantage. Only during deep, restorative sleep does your brain effectively rejuvenate your muscles and all other bodily functions. Running won’t necessitate excessive sleep hours; instead, it can help you achieve seven to eight hours more efficiently, providing you with the energy to run again.

It's essential to allow adequate recovery time between runs, giving your body the chance to heal and rebuild muscle and connective tissues. If you feel fatigued, regardless of your recent running activity, consider taking an additional rest day.

Higgins, who has completed 13 marathons, advises running no more than three to four days a week and always allowing at least 48 hours of recovery after intense runs. He also cautions against running twice in one day.

Don’t Aim to Reclaim Your Former Self

Setting goals can be motivating in any sport or physical endeavor. However, if you’re over 30, it's vital to accept that you may not return to your previous speed. Instead, establish goals based on your current capabilities and refrain from comparing yourself to others or your former self.

Start with manageable goals, celebrating your progress. For example, if you can jog half a mile, aim to reach a mile by a specific date without worrying about your speed. Once you achieve that, you can then focus on improving your time for that distance.

If motivation is a challenge, consider setting both short- and long-term goals, such as training for a 5K race a few months ahead. Finding a reliable running partner can also boost your motivation.

Make It Interesting

Many people claim running is dull, and it can be if you allow it to be. However, once you reach a fitness level that allows you to experience the famed runner’s high, it often becomes much more enjoyable. I keep my runs engaging by exploring various routes, including trails alongside streets, and varying my distance and pace in each session.

Higgins suggests, “Mix things up—alternate between fast, slow, and moderate paces.” Incorporating intervals, where you run a certain distance at a faster-than-normal pace followed by a slow jog or walk of similar length, can enhance your speed over time.

For instance, I have a favorite 0.2-mile stretch between two manhole covers where I do a few sprints monthly to track my performance. Additionally, every month or two, I attempt to run a mile faster than usual after a half-mile warm-up to see if I can set a new personal record.

You can diversify your routine in numerous ways—perhaps one longer jog each week and one shorter, quicker run. Consider adding stair climbs, stadium seating, or steep hills for added variety.

Always remember to include a recovery run each week, which should be shorter and slower than your other sessions. Treat it as a reward for your hard work.

Upgrade Your Footwear (But Don’t Overthink Socks)

If you haven’t replaced your running shoes in several years, it might be time for an upgrade.

“Almost any reputable running shoe available today is significantly better than what was on the market a decade ago,” states Gary Liguori, PhD, dean of the University of Rhode Island’s College of Health Sciences. If you have a preferred brand that offers running shoes, that could be a good starting point.

In the past, minimally cushioned shoes were popular, but now ‘max cushioning’ is in vogue, which may not be necessary for casual runners. When I recently tried on some of these cushioned shoes, they felt oddly buoyant, almost as if I were floating. I ultimately chose a pair with moderate cushioning, and I’m quite happy with them.

Liguori mentions that top-tier running shoes can cost around $160, but you can often find quality options for half that price by shopping wisely. Most brands offer a range of prices and don’t hesitate to consider older models on sale.

Modern running shoes have seen improvements, including wider toe boxes becoming standard and extra-wide options being more accessible—important for comfort.

Selecting suitable running shoes is straightforward. “Comfort and affordability are key considerations,” emphasizes Liguori. (He offers more detailed insights into running shoe features if you’re interested).

Choosing socks is even simpler.

“There’s no perfect sock, despite what salespeople might say,” he explains. “I personally opt for the most affordable socks that meet my needs. They can vary in thickness, features like ‘blister-proof’ or ‘no-seam,’ and should accommodate both feet. Just ensure you wear the same style when trying on running shoes, as mismatched socks can lead to a poor fit.”

Additional Safety Tips

Here are some final recommendations from experts:

• Run in the morning or evening to avoid daytime heat.
• Stay hydrated before, during, and after runs, especially for activities longer than 30 minutes. Water is usually sufficient unless you’re running for an hour or more.
• While concrete sidewalks are often even and flat, they are also the harshest surfaces. Asphalt is gentler, and grass or dirt trails are preferable if you have the right shoes and can navigate obstacles safely.
• Avoid running at night to reduce the risk of injuries from unseen hazards.
• Wear breathable, loose clothing without overspending on fancy gear—old shorts and a regular T-shirt are often adequate.
• Never push through pain. If you feel any discomfort, stop and rest. If pain persists after a day or two, seek medical advice.

Running remains my favorite way to stay active, but neglecting whole-body fitness has often diminished my enjoyment. Don’t make the same mistakes.

I’m the author of "Make Sleep Your Superpower: A Guide to Greater Health, Happiness & Productivity." Your support helps sustain my health writing. Sign up for updates on Medium, or consider joining to support my work and gain access to all Medium articles. You can also find me on YouTube, Instagram, Twitter, and LinkedIn. — Rob