Dr. Berg's Foot Facts

Posts for tag: new runners

By Dr. Rion Berg
January 08, 2016
Category: Heel pain
Tags: new runners  

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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New runners as well as seasoned runners are more at risk for acquiring certain foot and ankle problems. These include heel pain or plantar fasciitis, neuromas, Achilles tendonitis, and ankle sprains. More detail about these types of problems and what to do about them can be found in my blog Common Foot Problems in New Runners. However, if you want to decrease your chances of visiting me, your Seattle podiatrist, here are some tips for preventing foot and ankle problems if you’re a new runner.

Buy New Running Shoes
Schedule a professional fitting at a store that really knows about running. Super Jock and Jill in the Greenlake area is an excellent choice. Whatever store you choose make sure that they measure your feet, watch you walk, and even watch you run to assess the best shoe for you. Old worn out shoes will not provide the support and stability you need to prevent foot and ankle injuries.

Start Slowly
Even if your best friend is pushing you to run your first race in 3 weeks, it’s much more important for you to train and be really ready before taking on your first challenge. You’re much more apt to injure yourself if you’re body and feet aren’t ready. Keep in mind your current fitness level and talk to your physician before beginning any new training program. Runner’s World suggests running three days per week to give your body time to recover in between runs. In addition they recommend increasing your training time between 10-20% each week. More information for new runners can be found in The Starting Line.

Stretching
Warm up your legs by jogging in place for at least 10 minutes before you stretch. Engage in a variety of stretches to your routine. Try using Dynamic Warm-up and Cool Down exercises to get yourself ready to run.

Eat Well and Keep Hydrated
Avoid the junk and eat a diet containing fruits, vegetables, whole grains, and lean meats. Limit your sugar intake and keep yourself well hydrated.

For more information about starting a new running program or treating an existing foot or ankle condition the Foot and Ankle Center of Lake City can be reached at 206-368-7000 or you may request an appointment online