Yoda may have been a 900-year-old (although fictional) Jedi master from the Star Wars film franchise that knew all about the Force, but he didn’t know squat about running.
His sage advice, “Do or do not ““ there is no try,” shouldn’t be a mantra for those lacing up their shoes and getting ready to run, according to St. Elizabeth Sports Medicine’s Stacey McConnell.
“Most people, especially beginners, should take a walk-run approach. Run until it gets difficult, then walk for a while. Run to the stop sign, then walk until you’re ready to pick up the pace again,” said McConnell, a physical therapist and runner. “Running shouldn’t make you miserable. Push yourself, but know your limits.”
According to Running USA, a partner with the U.S. Track & Field Association, the number of recreational runners in the United States has nearly tripled since 1990. With that growth, the largest group has become the least experienced runners.
Here are five tips for “newbies” and veterans alike from the experts:
- Invest in yourself. “Running’s inexpensive. It doesn’t require a license or membership fees, but you’d do well to make sure you have the right equipment,” McConnell said. “Don’t wear your high-tops or the old shoes you cut the grass in. Make an investment in a good pair of running shoes.” Those shoes have good cushioning, stability and support and are available at any of the running stores that have popped up as the sport has expanded. Good moisture-wicking clothes and socks are worth the investment, too.
- Form is important. “Everyone’s wired a little differently, but try to use your natural motion,” McConnell said. “Keep your back straight and your head up. Try to keep your hands around waist level and your elbows at your side. Improper form can lead to pain in your neck and back.”
- So is breathing. Some beginners think you should breathe in through your nose and out your mouth, but experts say you should breathe in and out of both “” whatever comes naturally “” to ensure you’re getting enough oxygen.
- Don’t worry about “high impact” versus “low impact” workouts. Unless you have a family history of arthritis, or a previous injury to your knees, ankles or feet, studies have shown that running doesn’t damage joints. “It’s a misconception that running’s hard on your knees,” McConnell said.
- Or “beating” anyone but yourself. “Runners should only compete against others at the highest levels. Most should focus on personal goals,” McConnell said. “Focus on beating your best time or going longer than you’ve run before, not others. That’s not what running’s about for most people. It’s an individual sport. It’s about feeling good, getting stronger. Not who you beat.”
