First, some quick facts: The feet strike the ground at a rate of 800-2,000 times per mile with a force of 2 to 4 times bodyweight. The result is a great potential for injuries throughout the lower extremities and back.

Each and every contact with the ground is absorbed by the foot and sent directly through the leg and back. This is a major consideration for any client whose regimen, hobby, or lifestyle involves running.

When dealing with the beginning sedentary and/or overweight client, for instance, it would be appropriate to avoid high impact aerobic activity such as running. However, what if members of this population segment choose to run? What if this client does not have access to low impact aerobic exercise equipment?

There are a number of reasons why a sedentary and/or overweight individual should not perform aerobic exercise -- or any activity that is considered high impact. It should always be suggested that the overweight beginner focus on dieting away as much body fat as possible before embarking on a routine involving any sort of impact.

Once you deem it safe for a client to perform activity that involves impact, there are several safety issues to weigh. The following is a guideline to use to avoid injury. 

Wear Proper Running Shoes

Despite some studies that suggest running shoe-less is a way to go, shoes offer a number of tried and true benefits, better wear than skin and protection from the elements among them.

Either you or your client should consult with an orthopedic specialist in the selection of foot wear designed specifically for running. These shoes will need to provide support as well as a cushioned sole to minimize the shock of impact.

 
Select a Soft Running Surface

Although it might not always be available, a soft running surface will lessen the shock and risk of injury associated with this otherwise high impact exercise.
 

Prescribe a Combination of Running and Walking

Compared to running, the act of alking results in much less impact than running. For beginners, alternating periods of walking with periods of running is strongly advised. In the initial stages of the aerobic exercise prescription, periods of walking should be longer than periods of running. As time goes on and in the absence of injury, shorten periods of walking while increasing periods of running. Gradually, as long as undue pain is not experienced, walking can be completely phased out, if desired by the client.
 

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