Your Running Health: Best Practices, Common Injuries, Issues, Treatment and Advice

The sun is out, the weather is getting warmer and we’re ready to hit the pavement for the first time since winter started.

But before we laced up our running shoes, we spoke to the experts at Carolina NeuroSurgery & Spine Associates about how to get back into running without putting ourselves at risk for injury.

Why go for a run?

You likely know the benefits of cardiovascular exercise like running: it’s good for your heart, lungs, and weight management. And running outdoors has the added benefit of fresh air and intake of vitamin D. But there’s more:

“Running is great for bone development which helps reduce your risk for osteoporosis and fractures,” says Gregg Hayden, a physical therapist at Carolina NeuroSurgery & Spine Associates.

This is key for women, who are more at risk for osteoporosis in general.

Gregg also said aerobic exercise has been shown to help with depression and anxiety — which many of us have been dealing with in spades for the past two years.

Running is one of the simplest exercises out there. You don’t need equipment or a membership anywhere — just yourself, some shoes and a safe place to do it.

Whether you’re setting out for the first time in a few weeks or the first time ever, it’s important to start slow.

 “Go slow in the beginning. Running can take on many different forms including power walking, jogging, or run/walk programs,” Gregg says. “Most novice injuries occur from too much volume in the beginning and not giving your body time to adapt.”

Training programs

Once you’re ready to build your stamina, you can follow a training program like Couch to 5K, which aims to get runners able to run five kilometers (3.1 miles) or for a full 30 minutes within nine weeks.

If you think you’d be interested in doing a race, VeryWellFit has several training options for beginner and intermediate runners who hope to compete in anything from a 5K to a marathon.

Gregg likes the Furman Institute of Running and Scientific Training (FIRST) 3 + 2 program.

“It focuses on three key runs per week and two sessions of low impact cross-training such as cycling or swimming. It can be applied to all speeds and abilities,” Gregg says.

Boost your accountability and make new friends by joining a run club like Charlotte Running Club. Run CLT Run is a great resource for finding clubs that meet near you. Many are associated with restaurants and breweries (like the Carolina Beer Temple Run Club in Matthews and the Sycamore Brewing Run Club in South End), so you can have a yummy treat or an ice-cold beer after your workout.

“I have never been to a run club I did not enjoy,” Gregg says. “It’s a great way to get outside and meet new people. Some of my favorites in Charlotte are Lower Left Run Club, Resident Culture Run Club, and Ultra Running Run Club.”

What can go wrong?

Gregg said the most common injuries for runners come from overuse. He commonly sees tendonitis — pain and inflammation in the tendons — as well as bursitis, which is a painful inflammation of the fluid-filled sacs that cushion the bones around the joints.

If your doctor says you’re experiencing anything that ends in “-itis,” it’s an overuse injury, Gregg says.

“You have demanded too much of your body and not given it adequate time to recover,” he says. “These can present at different areas but are common for runners at hips, knees, and ankles. They will usually be more painful at rest or following activity but may temporarily feel better after walking or running, but can then get worse or more painful with time.”

Avoid these by taking breaks between run days, not overdoing it distance-wise all at once, and doing the proper warm-up and cool-down exercises.

“You should typically start your warm-up with a full-body movement like a squat or lunge. Work on something to open the hips as well such as a lateral or side shuffle,” Gregg says.

During the run, Gregg’s advice is to go at a slower pace during the first few minutes or until you reach half a mile, then build up to your desired pace for the rest of your run.

“Post-run, you can perform some sustained stretches to any areas that you felt (pain or tightness in) during your run, or spend some time foam rolling or using a massage gun on the area,” he says.

If you’re just getting back into the habit or challenging yourself with a longer/faster run than usual, typical muscle and body soreness is normal for 12-24 hours. 

“If persistent or lasting soreness is occurring, decreasing volume and cross-training with a non-impact exercise such as rowing or swimming could be a way to lower your risk of a lasting injury,” Gregg says. “I would seek professional help when the injury is occurring consistently and preventing you from your desired participation in running.”

Pick the right shoes

Running shoes can improve your performance and make running more enjoyable, but they aren’t a necessity if you’re not a marathoner or distance runner, Gregg says.

“There has been a link to rotating between two or more shoes with reduced injury rate,” Gregg says. “The manufacturer of your shoe should have expected mileage listed but this can be influenced by weekly mileage, body weight, and running conditions.”

How do you know you’re getting the right shoe? Gregg recommends going in person to a few running stores and letting a qualified associate look at your feet and running form is a great start. 

Don’t forget to hydrate

Drinking water during exercise will help keep your body temperature in check and lubricate your joints. So even if you’re just heading out for a short jog, don’t leave your water bottle behind.

“There are formulas available for specific volume of water and electrolytes to consume based on body weight and exertion of movement; however it is easier to drink smaller amounts during and larger amounts before and after your run,” Gregg says.

Here’s one formula, recommended by the American College of Sports Medicine: weigh yourself in kilograms with minimal clothing when you are well-hydrated (you can tell by your urine — it should be more clear). Then perform your activity of choice and weigh yourself again. Take that number, subtract it from your pre-workout weight and multiply the result by 1.5. That will tell you how much water you should drink, in liters.

“Air temperature, humidity, and length of run performed will play a role in how much water/electrolytes to drink — with higher numbers meaning more liquids needed.”
That means if it’s a hot, sticky day, be sure to chug some extra water and electrolytes before and after you head out on your run.

Running is one of the simplest ways to get your blood pumping — whether you’re jogging down the block or beginning preparation for a marathon.

Unsure of how to start (or dealing with an old injury?) contact a professional like the ones at Carolina Neurosurgery & Spine Associates. Preparing in advance, staying safe from injury and keeping hydrated will keep your running hobby going for miles and miles.

Meet Gregg, our subject matter expert on all things running

Gregg Hayden is a physical therapist with Carolina NeuroSurgery & Spine Associates.

He’s originally from Charleston, where he started running while in Physical Therapy school there. He was inspired by some classmates who had completed the Boston Marathon multiple times. He has been running for more than eight years and uses it as a way to stay healthy. He loves working with runners and helping them return to the sport or reach their goals. Here he is with his wife after she completed the Mesa Marathon this year.

Do you need to connect with an expert like Gregg to address a running related concern?

Carolina NeuroSurgery & Spine Associates offers individualized physical therapy care in 6 convenient locations across the Charlotte Metro region and surrounding areas to include Charlotte, Huntersville, Concord, Ballantyne, Matthews, and Rock Hill, SC. 

Patients do not need a referral to schedule a new patient appointment, and all locations are able to offer immediate availability. To schedule an appointment, please call (704) 376-1605 option 3 and select the most convenient location near you or visit them online to request an appointment!

Carolina NeuroSurgery & Spine Associates, is one of the most established and largest private neurosurgical practices in the country. The group includes 48 board-certified or board-eligible physicians in the specialty areas of neurosurgery, physical medicine & rehabilitation (Physiatry), spine surgery, and physical therapy. Carolina NeuroSurgery & Spine Associates provides adult and pediatric advanced surgical and nonsurgical treatment for the entire spectrum of brain, spine, and peripheral nerve disorders, including brain tumors, spine injuries, stroke, epilepsy, birth defects, concussions, neck and lower back pain, and pituitary tumors.