Running Safety: Components of a Safe Running Program › Prevention › Services

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Here are some important considerations to when beginning your running program.

Your feet

Be sure that you have the correct “equipment” so that you can be most effective in your exercise. A good running shoe has the following components:

  • Designed specifically for running, with the tread engineered for straight-ahead motion. Court shoes and cross trainers have tread optimized for both forward/lateral stability and motion.
  • Stable midsole (heel to third toe)
  • Flexible sole from midfoot to toes
  • Slightly arched shock liner made of shock absorbing material
  • Rigid heel counter to provide stability
  • Mechanical support of shoe designed for your needs. Work closely with a shoe salesperson to determine your particular needs.

Running shoes should be replaced between 350 and 550 miles, when showing wear or when there is a decrease in shock absorption capacity.

Your heart

All running activities should begin with a warm-up program that includes increasing your heart rate slowly and preparing your heart and muscles for maximum function.

  • Begin with five to 10 minutes of low intensity activity (light jogging or cycling) designed to elevate your heart rate.
  • Follow that light exercise with five to 10 minutes of stretching exercises.
  • Target heart rates should be used to determine safe exercise intensity.
  • Most beginning runners should run no more than 15 to 20 minutes at 60 percent of the maximum heart rate (220 – age = maximum heart rate).
  • Runners should never exceed their maximum heart rate during any exercise program.
  • All exercise programs should end with a cool down period immediately after exercise, to allow for gradual recovery. Cool down activities should include slower walking or jogging and stretching exercises.

To maximize your running performance and prevent injury, contact the specialists at Saint Vincent Sports Medicine at 814-835-2035.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional.