Ready, set, run: 7 tips for new or experienced runners

MESSA is sponsoring this year’s 46th annual Crim Festival of Races on Aug. 26 in Flint. MESSA volunteers will be at the last water station cheering for walkers and runners.

Dr. David Weismantel, MESSA’s medical director and an avid runner himself, answers some questions about running. Talk to your doctor before starting a running program or increasing your physical activity.

What are the benefits of running?
Running improves cardiovascular fitness, builds bone mineral density, reduces stress and helps maintain a healthy weight.

For beginners, what pace and style are best?
Slow and steady. Start with walking and gradually mixing in short jogs or runs.

What is the best type of shoes for running?
Comfortable. I suggest going to a local running store to have them help with finding a shoe that fits.

How do you protect your knees and back when running?
Slow down or rest if experiencing any discomfort.

How often should you run?
It depends. If training for a specific race, run five to six days a week. For general wellness and fitness, run three to five days a week.

How do you build stamina?
Slowly increase the distance you run at any given time — over weeks and months. Give yourself some weeks to run a little less, rest and allow your body to recover.

What is best to eat and drink before and after a run?
Usually, a light meal or snack with ample carbohydrates, some protein and low fat. Your body needs time to convert proteins and fat to energy to use during exercise. It’s also important to drink ample fluids at least an hour before a run and occasional intake of water or sports drinks for runs longer than 20 to 30 minutes.