How Do I Get Started?

If you have not been running and are at a low aerobic fitness level, start with walking and see how you respond, progressing through a program to the vigorous level. In conjunction with the walking program, start strengthening your lower extremities. Then, if you want to run, begin by alternating walking with jogging.

If you were a runner in the past, you can start jogging at an easy pace for short periods, 15 to 20 minutes, as long as you have not gained much weight over the years and do not have significant lower-extremity arthritis. Extra weight is a primary risk factor for arthritis and, combined with a high-impact activity such as running, may put undue stress on your joints. If you are overweight, stick with walking or another low-impact activity until your weight is more appropriate for your height.

If you are already running, you do not have to stop simply because you have been diagnosed with arthritis. Often an increase in joint pain leads a person to consult a physician, who diagnoses the disease. Try decreasing your mileage temporarily, during which time you can implement a strengthening program and get your pain under control. Once the pain is under control, slowly increase your mileage back toward your desired level. You may find that you can continue running but need to keep your mileage lower than what you could maintain comfortably in the past. When I was in graduate school, I trained for marathons. Although I still run, I have found that my knee starts giving me problems with too much mileage. In order to keep running, you may need to compromise between what you want to do and what your body can withstand.