What You Need to Know If You Want to Start Running or Are Training for a Race
Whether you’re thinking about lacing up your running shoes for the first time, training for a 5K, or preparing for a full marathon, running continues to grow in popularity among people of all ages and backgrounds. It offers powerful physical and mental health benefits — but like any sport, it’s important to approach it safely and well-informed.
So, what should every runner know before getting started or increasing mileage?
The Health Benefits of Running
“Running has many benefits,” said Ivan Mendoza, MD, cardiologist at Jackson Heart Institute “First, you’ll live longer. You’ll have a lower risk of hospitalization, stroke, and heart attack. Second, running can decrease anxiety and feelings of depression, and your joints and bones are going to be stronger.”
Regular running helps strengthen the heart, improve circulation, and maintain healthy blood pressure and cholesterol levels. Mentally, it can reduce stress, boost your mood, and improve sleep.
Training Smart: Build Gradually
One of the most common mistakes new runners make is doing too much, too soon. Experts recommend starting slow, allowing your body time to adapt, and following a structured plan that gradually increases distance and intensity. Rest days, proper footwear, hydration, and strength training all play an important role in preventing injury and supporting long-term progress.
Listening to your body is key — especially as training demands increase for longer races like half marathons or marathons.
Symptoms You Should Never Ignore
While running is generally safe for most people, certain symptoms should never be brushed off.
“If you start running and notice chest tightness, chest pain, or shortness of breath that’s exaggerated by the activity you’re doing, as well as dizziness or your heart racing, you should definitely stop and seek medical care,” Dr. Mendoza said.
These symptoms may signal an underlying heart issue and should always be evaluated by a doctor before continuing training.
Do You Need an EKG Before Running?
Not everyone who starts running needs extensive testing, but a heart evaluation may be recommended for some people.
“One of the tools we use to perform a full cardiovascular evaluation is an EKG,” Dr. Mendoza explained. “It’s especially important for people with preexisting conditions or those who have a family history of heart disease.”
If you’re unsure whether you should be screened before starting a running program — particularly if you’re returning to exercise after a long break — it’s best to talk with your doctor.
The Bottom Line
Running can be a powerful tool for improving physical health, mental well-being, and quality of life. By training smart, paying attention to warning signs, and seeking medical guidance when needed, runners at every level can enjoy the benefits safely.
Click here to learn more about the services offered at Jackson Heart Institute.