Running for Recreational Distance Runners: Tips for a Safe and Healthy Lifestyle

For recreational distance runners looking to reap the fitness and mental health benefits of running, I recommend running a minimum of three or four times per week on non-consecutive days. This will allow your body to adapt and will ensure adequate recovery.^[0] Start each run with 10 minutes of walking (at a brisk pace of 3.0-3.5 mph) and end with a five minute walk.^[0] Incorporate light skipping and side shuffling (10- to 20-second bouts) into the walking warm-up.^[0] A three-mile run workout is a great way to work on pace and speed. Be smart and mix in some non-impact cardio and progress logically with weekly running miles at first (5-8 miles per week), building up 10% each week if there is no pain in the feet, legs or back. Strength training is also key in avoiding injury.^[0] Don’t rely solely on bodyweight exercises and attempt to progress your program beyond simply doing more repetitions. Finally, avoid sporadic or inconsistent running as this can increase your risk of injury. By following these recommendations, you’ll be on your way to a fit and healthy running lifestyle.

0. “The Seven Most Common Ways Runners Get Injured and How to Avoid Them” Outside, 10 Feb. 2023, https://www.outsideonline.com/health/running/training-advice/injury-prevention/seven-most-common-ways-runners-get-injured/