Here’s how to maximize your running enjoyment while minimizing your risk of injury:

• Run on dirt trails or use a treadmill at the gym. Running on concrete pavement increases the impact force on your body; watch for obstacles when trail-running.
• Alternate walking with bouts of running until you build up speed and endurance (a “run/walk” program, which is a type of “interval training”), If you are a beginner. For example, start with a 5-minutes warm-up walk, then run for two minutes and then fast walk for 5 minutes. Gradually increase the running interval until you can run for 20 minutes at a time.
• Take 10 easy jogging steps, then 10 walking steps, followed by 20 running and 20 walking steps, and so on, working your way up to 100 running and walking. Then work your way back down in 10-step intervals, and repeat the sequence. Walk/run programs with an emphasis on the walking phase may be good for people recovering from running injuries.
• Do not run on consecutive days. If you want to do some aerobic activity every day, alternate running with brisk walking, cycling, skating, or swimming, or use other gym equipment, such as an elliptical trainer or stair-climbing machine.
• Consult your physician. If you have any biomechanical problems or previous injuries, a physical therapist can help you modify your running program and teach you specific strengthening exercises.
• Invest in good running shoes (not cross trainers) that match your foot type and running regimen. If you’re flat-footed, for example, you need a shoe with more motion control; if you have a high arch, you need more cushioning. Replace your shoes when they start to show wear— about every 480 to 800 km.
• Run with your friends, if you don’t like running alone or need more motivation.

By  the dietitian  

, Owner and manager of “So7i Wa Sari3” (diet clinics, cookbook, TV show, Radio show, Facebook, Wellness days).