Pain-Free Running Tips

I've seen the topic of running without pain (mostly when you're very large, or really out of shape), come up a few times here. I wanted to start a thread where we could give each other advice and tips for what helped us get started and ease away the pain.

I used to be QUEEN of shin splints and pain and here's a few things that really helped me out when running (err, jogging.)

1) Get great shoes. The best you can afford made for running. They have specific shoes for bigger runners that offer more stability and cushioning, but really just go to a running store and try styles on. Don't be afraid that they may think you're too big. I've never had any issues with staff at these places. They honestly want to help you.

2) Don't stop at the shoes! Get the best running inserts you can afford. Usually shoe makers skimp on the insoles. Ones made just for running are worth every penny and can really save your joints.

3) STRETCH! Stretch before, during and after.

4) GO SLOW! If you're jogging and in pain, stop and walk. You need to work up to running and it shouldn't hurt!

5) Check your form. It's very easy to over-extend your legs and that can lead to major problems. Your foot should be landing under your knee when you run/jog, not in front of it. Keep your legs under your body, your back straight, head facing front (not looking down at your feet), shoulders back, arms no higher than your waist, elbows bent and hands lightly cupped like you're holding an egg in each palm.

6) BREATHE! Get your breath into a rhythm and pay attention to it. If you start panting or gasping, you're going too fast.

I know how frustrating it is to want to strap on those shoes and take off like everyone else, but really work your way up to it and pay close attention to your body. If you have any old injuries or delicate joints, braces can be your best friend. Don't forget that lovely epsom salt soak for when you're done! And have a great time.