Spring Jogging: A Doctor's Guide to Avoiding Common Injuries

June 10, 2026 - 04:29

As the weather warms up, many people lace up their running shoes for the first time in months - or for the first time ever. But jumping into jogging without proper preparation can lead to painful setbacks. A rehabilitation doctor shares practical advice for beginners and returning runners alike.

The most frequent injuries among new joggers include shin splints, runner's knee, and Achilles tendinitis. These often stem from doing too much too soon. The doctor recommends starting with a walk-run approach: three minutes of walking followed by one minute of jogging, repeated for 20 minutes. Gradually increase the jogging intervals over several weeks.

Proper footwear matters more than many realize. Shoes lose cushioning after 300 to 500 miles, even if they look fine. Visit a specialty running store for a fitting, and replace shoes regularly. Also, warm up with dynamic stretches like leg swings and walking lunges, not static holds. Save those for after the run.

Listen to your body. Sharp pain is different from muscle soreness. If something hurts during a run, stop and walk. Ignoring pain often turns a minor issue into a long-term problem. Rest days are essential for recovery and injury prevention.

Finally, the doctor advises increasing weekly mileage by no more than 10 percent. This gradual buildup gives muscles, tendons, and bones time to adapt. With patience and smart habits, spring jogging can be enjoyable and injury-free.