mistakes newbies make

For some of us, running is a dreaded activity reserved strictly for when something is chasing us. For others who strive to improve their cholesterol, lung function and immune system, running is an easy beginner’s sport to add to their weekly routine.

› By Laurel Gillum

Follow these tips to avoid novice mistakes when it comes to your newfound cardio exercise. Usain Bolt, we’re coming for your record.

If the running shoe fits...

It’s important that you choose the right pair of shoes for your run. Although it’s not necessary to spend a fortune on the trendiest kicks, you’ll want to make sure to find a shoe that will lend support. Try jogging around the store before purchasing. A good sneaker will come equipped with room for your toes, an arch and just the right amount of flexibility.

Take a break. Slow and steady wins the race they say. If you experience soreness during a run, don’t feel ashamed to take five and stretch. Over-working your bones and muscles will only set you behind in the long run (no pun intended). Take a few days for your body to recuperate between workouts.

Mix it up. Although running is a great way to get your blood pumping, it is vital to try other forms of exercise as well. This alleviates some of the pressure you may experience in the same few muscles while strengthening others. Using this method significantly decreases your risk of injury.

Association, it is recommended to drink 6 to 12 ounces of water every 15 to 20 minutes during a run. It’s also recommended that runners drink about 16 ounces of water two hours before a run and about 8 to 16 ounces 15 minutes after.

Set goals. After some time of consistent activity, your stride should physically and visually improve. In the meantime, set reasonable goals such as a weekly mileage you want to meet or the time in which you want to do so. Remember to never compare your progress to that of others!

Check out these trails perfect for running near you:

› Belleview-Santos

Trailhead 3080 SE 80th St., Ocala

Stay hydrated. Prevention of dehydration is also the prevention of fatigue. Because endurance is key, according to the American Dietetic

› Silver River Trail 5656 E Silver Springs Blvd., Silver Springs

› Cross Florida Greenway Trail 8282 SE Highway 314, Ocala

Treatment of Common Ailments such as Bunions, Hammertoes, Heel Pain, Fractures, Sprains, Athlete’s Foot, Neuromas, Tendonitis • Ankle Arthroscopy • Laser Foot Surgery Sports Related Injuries • Children’s Foot Care • Custom Orthotics

PROUDLY WELCOMES ANDREW FRANKLIN

Dr. Andrew Franklin is from Essex, UK. He earned a 1st class master’s degree in chemistry from the University of Exeter (UK) in 2002 and a PH.D. in organic chemistry from the University of Sheffield (UK) in 2007. From 2007-2010 he performed post-doctoral research in organometallic chemistry at Florida State University, Tallahassee, FL. Dr. Franklin then attended Kent State University School of Podiatric Medicine in Cleveland, OH, receiving a Doctor of Podiatric Medicine degree in 2014 and then completed a three-year foot and ankle podiatric medicine and surgery residency at Mercy Health Foot and Ankle Residency, Cleveland, OH. Dr. Franklin is ABFAS board forefoot and rearfoot qualified and enjoys practicing in all areas of podiatry, including diabetic preventive care, wound care and forefoot and rearfoot surgery. He is married with two young boys and looks forward to becoming more actively involved in our community. In his spare time, he enjoys spending time with his family, running, reading and cooking.