Yet for as natural and healthy as running and walking might be, over time they can produce wear and tear on the body.

If you are serious about starting a new running or walking program, or if you want to increase your intensity so that you can run or walk a marathon, proceed with a healthy combination of enthusiasm and caution. Local orthopedic surgeons Carl E. Becker, II, MD; J. Paul Lyet, MD; Thomas J. Renz, DO; and Gerald W. Rothacker, Jr., MD all have experience treating injured athletes and have seen how an otherwise well-intentioned program can detract from a person’s health and well-being instead of contribute to it.

Volume & Intensity

The first mistake many runners and walkers make is trying to do “too much, too soon.” If you aren’t sure what’s too much or too little, ask your doctor for advice or get a personal trainer or coach. Running and walking books, magazines and Web sites also offer basic training plans and guidelines on how to move to the next level. However, if you use one of these sources, please remember that they are generalized and don’t factor in your unique medical history or body build.

If you already have a regular program and are thinking about taking it to the next level, a basic rule is to only increase your mileage by 10 percent a week. That means if you are running or walking 30 miles, the next week you could go for a total of 33 miles. The week after that, you could increase your mileage to 36 or 37 and so on. When you decide to make big changes in your training, be sure to include rest days after really hard efforts. Resting gives your body the break it needs.

Shoes

The right shoes help more than your feet. Running and walking sneakers are sports-specific shoes that can help protect against injuries by counterbalancing basic biomechanical problems and providing good cushioning.

For instance, if your feet roll inward as you run or walk, you pronate. If they roll outward, you supinate. Gradually biomechanical quirks such as these can trigger many injuries, several of which are described in this story.

Thanks to recent advances in materials and design, today’s running and walking shoes make running a little easier on your body. If you have more advanced biomechanical problems or have been struggling with an injury that keeps coming back, your doctor may recommend that you use an over-the-counter or prescription orthotic. An orthotic is a shoe insert that can help correct problems with your feet that lead to aches, pains and injuries.

Even with the right shoes and the right inserts, you’re not completely worry-free. The cushioning and support in your shoes will start to break down after a couple hundred miles, and you’ll need a new pair of shoes. People running or walking more than 25 miles a week should replace their shoes every 2-3 months. If you do less, you should still replace your shoes at least once a year. Keeping a running/walking log helps you track how many miles you have on a pair of shoes and lets you know when it’s time to get new ones.

Variety

The cushioning in your shoes is important, but so is the amount of “give” in running and walking surfaces. Sidewalks and roads are harder on your body than all-weather tracks and trails. Incorporating trails and softer surfaces into your runs gives your body a slight break from the pounding of the roads.

Many doctors also recommend that runners and walkers cross-train. Bicycling, yoga and swimming are all gentler on the body and can still give you a good workout.

Stretching

Last but not least, remember to stretch. Warming up helps prevent injuries by relaxing your muscles, enabling them to respond to activity the way you want them to. Your doctor or physical therapist can give you muscle-specific stretches if you are having problems with a particular muscle group.

If, during the course of your training, you injure yourself and your orthopedic surgeon suggests physical therapy as part of your treatment, remember that Lancaster General offers physical therapy and rehabilitation services at the Health Campus, Cherry Street office (downtown Lancaster), Columbia Health Center, Kissel Hill Health Center, Norlanco Medical Associates and Willow Lakes Medical Services.

Should your injury be so severe that it requires surgery, you will soon have an innovative new facility where you can go—the Lancaster General Orthopedic Center. Later this year, Lancaster General will open this state-of-the-art facility in downtown Lancaster that will specialize solely in the diagnosis and treatment of bone and muscle disorders.

Click here for more information on the Orthopedic Center and physical therapy.