We invited a running medicine expert and an organizer of a local running club on Radio Boston to take listener questions on the best ways to start running — for sport, for fitness and for fun.
Below are highlights from their conversation, which have been lightly edited.The first thing is that running can be enjoyed by a majority of Americans. And if you're not used to doing the sport or you have any health concerns, just [talk] with your regular doctor to make sure there aren't any other medical issues that need to be considered as you introduce a new form of physical activity.
"It's nice to start with areas that might be a small loop so that, if you are feeling overly fatigued, you have an opportunity to take some recovery. Nice, even surfaces, scenic areas. A lot of people like to run outside, but making sure that it's a safe area where you're not at risk for motor vehicles getting in the way, where you have good visibility and then wearing clothes that make you visible, particularly if you're running at times that are darker during the year.
"We're continuing to live with this COVID-19 pandemic and being able to physically be active can really have a lot of natural ways of helping the brain and the mind to cope and for people to deal with stress relief. That's why we believe that physical activity is so important. The American College of Sports Medicine recommends at least 150 minutes of moderate exercise per week, as long as there's no underlying health issues that limit ability to participate in physical activity.
"Understanding what is good pain versus bad pain can be a little bit of a challenge. In general, if the pain is is mild, in that 0 to 2 out of 10-scale, if that pain improves with physical activity and is getting better as someone continues to advance the amount of running they do, it should not necessarily be a cause for concern."
"We do recommend taking some precautions if pain is getting progressively worse during a run because that could represent a more serious injury, such as a bone injury, or perhaps could be a sign that there's an underlying injury that needs to be addressed first before continuing to advanced running.
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