Do a runner

IF you're going to take up running, autumn is the obvious time. Serious runners planning to take part in the Great North Run at the weekend will be approaching the peak of their training schedule. But for the rest of us, who may have been taking it a bit too easy over the long summer months, the cooler air makes the thought of a little gentle jogging to get into shape suddenly seem like a good idea.

There's no doubt that running, like any other form of exercise, can be beneficial to your health. As long as you approach it sensibly, that is - and don't push yourself too hard too soon.

Especially if you're overweight, or have heart problems, doing too much too quickly can put unnecessary strain on your heart. So, particularly if you haven't run or done any serious exercise for a while, it is very important to start gradually, says York chartered physiotherapist Vincent Lyles.

"A lot of people try to do too much too quickly," he says. "But there is lots of evidence that if you try and run too fast and do too much, you can have problems."

Anyone who is predisposed towards having heart problems should consult their GP before taking up running, he advises. And those who are overweight might be well advised to do some alternative exercise like brisk walking first, to get their weight down.

For everyone, however, running too far too fast can cause a range of problems.

The benefits of exercise are undoubted. Running - just like brisk walking or cycling - can make your heart and lungs function better, and fine-tune your body so that it is more effective at using oxygen and the nutrients that circulate around your body in your blood. It can also help reduce cholesterol, says Vincent, who is based at the York Physiotherapy Practice in Gale Lane, Acomb.

But running, especially pounding along on a hard surface like a road or path, can put a lot of strain on joints. It can cause problems including tendon and hamstring injuries, hip and back pain, twisted ankles, shin injuries, heel spurs and stress fractures.

"Every time your foot hits the ground while you are running you are taking about four times the body weight, and that goes straight up your body," Vincent explains.

The key to protecting your body is to make sure you get the right footwear before you start. A recent survey by the Chartered Society of Physiotherapy revealed that almost a third of patients receiving treatment from a specialist sports physiotherapist were people who wore the wrong trainers while running.

Many people, Vincent explains, start out running in an old pair of trainers they wear about town. That is not good. Trainers are designed for different purposes - and you need to make sure you get a pair that are designed for running, and appropriate for your own feet and running style.

Otherwise, if there is not enough control around the ankle, for example, or not enough cushioning, you could be at risk of an ankle injury, knee injury, damaged tendons or even lower back pain.

"If you think about standing up, then leaning back to look at a church ceiling, the lower part of your back will ache a bit," Vincent explains. Running can produce the same effect if you're not properly shod.

You needn't necessarily spend a fortune. Just find a pair of running shoes that fit, are properly cushioned for your style of running, and comfortable. Good running shops are more likely to have a treadmill, where you can try out different styles.

Once you've got your shoes sorted out, it is important that you begin gradually. Even if you're in training for a half marathon - for example, York's own Brass Monkey event which takes place in January - it is better to start slowly and build up, Vincent says.

"People might think 'the last time I ran, I did four miles'. But if that was four years ago and you think you're going to run five miles this time, you will be shattered after it."

Many people who decide to run half marathons start their training too late, he adds. You are much more likely to be successful if you start early and gently. "Start early and start slow," Vincent advises, "and add perhaps ten per cent a week on your distance."

If you aren't planning to enter a race, but just running to get some healthy exercise, it is always worth remembering that other forms of exercise - brisk walking or cycling, say - can be just as good. There's no point forcing yourself to run if it doesn't come naturally and you'd feel more comfortable cycling or walking, Vincent says.

"Walking is as beneficial for health as jogging," he says.

How to find the right trainers

u Don't buy trainers that are too small. Your feet expand during exercise. Try them on with a pair of training socks, and make sure there is a gap of about half a centimetre between your longest toe and the end of the shoe

u Check the width. Don't try to compensate for a gaping shoe by tying the laces too tightly. They should be tied firmly but not so tight as to cut off circulation

u Don't be fooled into thinking the most expensive shoe is the best. You can pick up a good quality pair of trainers without spending a fortune

u Visit a reputable running shop, which is more likely to have a treadmill where you can try out different styles

The York Physiotherapy Practice is on 01904 784055

Updated: 11:36 Monday, September 15, 2003