How to start running and not get hurt

running at fifty Not Only Twenty

Autumn is the period of marathons, which are also a stimulus for many to get fit and start running.

Autumn is the period of marathons, which are also a stimulus for many to get fit and start running. Sunday 8th in Milan is held the 13th edition of Deejay Ten, the race promoted by the famous radio, and the next weekend, in the Lombardy capital, Avon Running is organized by Avon Cosmetics to raise funds for research against breast cancer.

So there will be a great number of racers running on the streets of the city. But are we sure all people can run? Often taken by enthusiasm, you begin to do so without being well-prepared and without using the necessary precautions.

Here is the second part of the post dedicated to running and aerobic activities. Last time we talked about practical tips: exercises to do, how long, how many calories you lose. Today we see the most technical-scientific part. That is, to those who fit the sporting activity and the risks that you can take (and how to avoid them).

What to do before starting to run

One has to be careful: not everyone can run. Physical activity is very important, but it can aggravate pre-existing pathologies such as coronary heart disease, heart disease, and arthritis. This doesn’t mean that you cannot do physical activity, in fact, but you have to find the one that’s right for you.

It is necessary, in adulthood, to undergo electrocardiogram stress tests before starting any activity.

For those who have cartilage, meniscal or arthritic knee problems and are about to start running, it is useful to know that run can increase cartilage damage.

Therefore, before starting to run, it is advisable to do a thorough diagnosis and repair the damaged tissues quickly by contacting a specialist. Presently, growth factors and stem cells are of great help.

It would also be important to make a functional evaluation, ie check the posture and alignment of the lower limbs to see if there is an unbalanced load on the joints (varus and valgus) that can cause cartilage damage.

Proper exercises and orthotics help us in balancing the limb. Even in this case, it is important to talk to a specialist.

Small tricks to prevent trauma from running

If you’ve done all the controls and you don’t have any kind of contraindication, then you can start running. Cautiously: 50% of the racers get injured each year, because they do too much, too quickly and with inadequate shoes.
So, you have to keep in mind some things. Let’s see.

If you need more than two days to recover from the last race it means you did too much.

To prevent trauma, you should take about 180 steps per minute.

If you have pain means that anatomical structures are tired, you must reduce your activity by suspending the race for at least two days. If pain persists go to a doctor, there may be a problem to not underestimate.

It may be helpful to split the race by walking, to minimize stress on the joints, but keep the heart rhythm high, reducing the risk of trauma.

Even the time is affecting: the best time to run is from 9am to 12pm and from 4pm to 8pm

And after the race? After a workout that produces lactic acid it is important to make an active recovery, better walking than standing still. And remember stretching, very important.

If you need advice on how to run, re-read the first post.

Physical activity is also good for the brain

Finally, one last curiosity: it is hypothesized that physical exercise stimulates the functioning of brain areas that are affected by motion and this also has beneficial effects on cognitive functions that are affected by the same areas. So doing physical exercise is good not only for the body, but for the mind.

A study on Over 65 showed an increase in volume of gray matter in subjects who practiced physical activity with constancy. And it is interesting to note that the brain increase did not improve by doubling the distance traveled.

So, it’s enough to walk 30 minutes a day to keep fit, body and mind, and prevent various pathologies.


I thank Dr. Marco Bonifazi, Associate Professor of Physiology and Running Clinic for Scientific Support.

running at fifty Not Only Twenty


running at fifty Not Only Twenty

Deejay Ten (pic via Il Giorno)



Avon running (pic via La Nazione)



Rita Palazzi
Written by