by B. B. James

Created on: June 09, 2009

Millions of people enjoy running for exercise and recreation. It's easy to see why: it's healthy, it's easy to start, and it's non-competitive (unless you race), and it's fun to track your improvement. But, as with anything else, too much of a good thing can be dangerous.

Here are some things to ensure that running will continue to be enjoyable, rather than painful or dangerous to your health.

1. Don't run too much. Experts say that running more than 3 times per week is too much for most people. Obviously, elite athletes are training every day. But they are genetic freaks, and they also have the benefits of the best shoes, special diets, massage therapists, etc. The average person can't match that level of effort without eventually suffering knee, hip, foot, and back problems. If 3x per week isn't causing problems after 6 months of effort, then perhaps add in a 4th day, and see how it goes.

2. Don't run too far. Just like frequency, running too far puts undue strain on the body. Start with modest walks or runs of perhaps 1-2 miles, and stay in your comfort zone. After a few months, you can lengthen your runs or increase your speed. If you can reach 4-5 miles per outing, that's a safe maximum that you can do 3x per week for many, many years.

3. Don't run when it's too hot. It feels great to get out on a warm or hot day, all loosened up in the heat and humidity. But the truth is that it's easy to get quickly overheated. It's better to run in cooler weather, such as early morning or after dinner. Marathoners say that the ideal temperature for them is 40-50 degrees farenheit. Think about that: If you went out for a walk in 40-degree weather, you'd probably want to put on a coat, but marathoners are out there in shorts and a t-shirt. That fact shows how easily our bodies warm up when we exercise.

4. Dress properly. As a corollary to not running when it's hot, think carefully about clothing before a run. Clothing that might feel good for the first few minutes will often generate too much heat for the rest of the run. It's better to start a little under-dressed than to be over-dressed. When I run in cold weather in my neighborhood, I often take off my sweatshirt when I pass a friend's house, and then I pick it up when I return. I get the best of both worlds: warmth at the start and cool as I continue.

5. Get good shoes. It's a cliche to say that "you get what you pay for," but when it comes to running shoes, this is true. It's a huge mistake to buy cheap

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