Dr. Sam Madeira, NMDFor many active people, running is the favorite way to exercise. Plenty of runners swear by their daily run, not just for fitness but to clear their heads and get centered for the day. Like any exercise, running takes a bit of planning, especially if you’re managing a health condition.
The good news is that running is worth it. A review of studies following 232,149 people found that runners had about a 27% lower risk of death from any cause than non-runners, along with lower risks of death from heart disease and cancer. Even running once a week was linked to benefits, and more wasn’t necessarily better.1 Studies like these show associations, but they’re a good reason to lace up.
What to avoid
Running in the wrong shoes
Wear shoes made for running, not everyday sneakers or shoes designed for another sport. You wouldn’t play racquetball with a tennis racket. How your foot lands affects your ankles, knees, hips and back, so choose a running shoe that fits well and feels comfortable for you.
Running in worn-out shoes
Don’t wait until your shoes need duct tape. As the soles and cushioning wear down, they support your foot less and make it easier to land awkwardly. Replace them when they’re visibly worn or start to feel flat.
Keeping your arms still
Let your arms swing naturally, opposite to your legs. Beginners sometimes hold their arms stiff, but an easy, relaxed arm swing helps balance and rhythm.
Staring at your feet
Scan the path ahead for obstacles, but unless the terrain is rough, keep your gaze forward rather than down. Running with your head dropped can strain your neck and upper back.
Running with ankle or wrist weights
Small weights strapped to your ankles or wrists change how you move and can put extra stress on your joints. If you want to train with weights, do it separately, before or after your run, not during it.
Doing too much, too soon
Build up gradually. Sudden jumps in distance or speed are a common route to injury. Mix in rest days and strength training: the CDC recommends muscle-strengthening activities at least 2 days a week alongside aerobic exercise.2
Listen to your body
Pain that lingers, gets worse as you run or changes how you move is a signal to stop and get it checked. Running should leave you feeling better, not worse. Talk with your doctor before starting a running program if you have heart disease, diabetes or joint problems.
Want to go further?
- Take the free energy & vitality quiz or the environmental health quiz to see what may be behind how you feel.
- Read about gut health and the conditions Dr. Madeira helps with.
- See how care works and programs and pricing for adults in Arizona, Montana and Washington.
This article is general education, not medical advice, and does not create a doctor–patient relationship. Talk with your own doctor before changing your diet, supplements or medications.