By Ester Marsh
For the Salisbury Post
Q. I’d like to start running again, but each time when I start, I overdo it. Can you give me some information how not to overdo my running workouts?
A. Absolutely! I do want to mention that Rowan Salisbury Runners, in conjunction with Salisbury Parks and Recreation and the YMCA, just started a beginning runners program. It is not too late to join them for an 8-week program.
Please call Steve Clark at 704-638-5289 or David Freeze at 704-239-5508. It is a great program where you will learn a lot and have great support to start your running program safely.
Back to your question. Don’t feel bad. Too many people are too ambitious when they start a running program. Your body can only adapt to so much.
When you start doing too much too quickly, each training session can become destructive, and I promise you ó injury will follow.
Now, again, too many people start from no running at all to running each day of the week!
Again, that can and will lead to injury or overtraining.
Now on to the shoes óyour running shoes should fit comfortably when you buy them. I hear people say all the time: “After I break them in these shoes will fit comfortably.”
That will be after sore feet, blisters and other problems occur. You think you can just get out and run ó but so much is involved with starting a running program.
The beginners running program presented by Salisbury Rowan Runners will touch on and teach the following subjects, including:
– Running shoes
– Stretching and strengthening
– Running form
– Injury prevention
– Nutrition
– Safety
I’d like to talk about minor knee problems and running. Running is considered a high-impact activity. (High impact is having both feet off the floor at the same time.) When you have knee problems, high-impact activities are not recommended. With high impact, your joints are under greater stress when your foot lands.
I know that there are runners out there who will run no matter what. Be careful. You are wearing your joints out so much that eventually you will not be able to run at all. Check with your doctor first when you have concerns with your knees or any other body parts before you start running again!
Please note that when you cannot run outside, you might be able to run on a treadmill (or a padded track).
If you look at a treadmill, you can see the running board give upon impact. It will absorb much of the impact and is therefore gentler on the knees and other joints.
So give Steve or David a call. They can help you get started and not overdo it. Or just start slowly, putting emphasis on your warm-up and stretching program. In time, increase your distance and speed.
I hope this time you can stick with it!

Ester Marsh is associate executive director of the J.F. Hurley YMCA. Contact her with health and fitness questions at 704-636-0111 or emarsh@rowanymca.com.