You need to begin any new activity slowly. Running is great exercise, but your body—especially your feet—needs to be conditioned for it. Walk first. Increase the intensity and duration of your routine over time. Then add a few seconds of running interspersed throughout your walk. As this becomes easier, increase those seconds to several minutes of running with walking in between. When this is comfortable, gradually decrease the amount of time you spend walking. Eventually you should run consistently.
Remember to listen to your body’s signals. Warm up and cool down with dynamic stretches at the beginning and end of your routine. If you are too sore at the end of your exercise, your run was too long. If you develop pain while exercising, go back to more walking. Don’t ignore persistent pain. Contact Southern Oregon Foot & Ankle, L.L.C. to check for injuries or help with your running form. Fill out the online contact page or call us at (541) 776-3338 to reach our Medford office.