It is certainly laudable that Mark Zuckerberg has made a resolution to run a mile a day in 2016 and has asked the Facebook community to join him. While this might be fine if you're in your 20s and have run in the past but if you're a rank beginner with a few years on you, you'll need to slow down your pace and take the following actions to avoid foot injuries.

Visit Your Primary Care Provider

As a Seattle podiatrist I recommend visiting your primary care physician first to find out if running is the best activity for you. It's possible that if you have high blood pressure, diabetes, or are overweight your doctor may recommend walking and weight loss before you start to run. If you do get the go ahead from your physician, read on.

Choose Shoes That Are Right For You

Running shoes that work for your foot type are essential to helping you run properly and minimize your chance of injury. Ideally, a fit specialist should:

  • ask questions about your running and injury history

  • identify your foot type

  • check out your old shoes to look for your typical wear patterns

  • observe you run and walk

When you go to a running store to get fitted come prepared with the socks you normally wear and any inserts or orthotics you have. Seattle and Bellevue shoe stores that specialize in running are Super Jock 'N Jill, Fleet Feet Sports, and Brooks.

Use a Training Schedule for Beginners

Following a training schedule that will minimize the chance for injuries is the best way to go. It will also allow you to build up your strength and cardio gradually.

Some training schedules that could work for you are Runner's World's run/walk training schedule or a beginner's schedule on a site called Superskinnyme.

All is Going Well, But...

Running is a great choice for keeping in shape and staying healthy as long as you take things slowly and have the proper foot gear to keep you out of pain. If you do experience pain when you run, that's a signal that something is wrong. If you've already followed the steps above, it's time to make an appointment with a podiatrist.

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

More information on running and feet:

Common Foot and Ankle Problems in New Runners
Painful Foot Conditions in Women Runners
Video: How To Test Any Shoe for Stabiltiy

Get our free foot book "No More Foot Pain", mailed directly to your home.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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