caret icon Back to all discussions

Tips For Running With AS?

Hi Guys, after spending months trapped inside thanks to the pandemic I think it is time I started doing a bit more cardio and thought running would be a good way of doing this.

I also have aims of doing a charity run at some point, but it is probably a bit too early to plan this as I don't know how my body will react to running just yet!

I am a little nervous to get back inside a gym at the moment so was planning to do my running in a park not far away from where I live.

But as I live with AS and RA I am a bit wary of doing myself any further damage and as I am a total beginner I don't want to accidentally pick up any bad habits when I start that could be detrimental to my conditions or induce flare ups!

I was wondering if anybody had any tips for getting started running with AS? Whether that is with technique, warming up / down or any suggestions on what to wear when I do it.

Any help would be greatly appreciated! Hope you are all keeping well!

James (Community Member)

  1. Hey

    Running is a great way to do cardio!

    In my experience, running with AS should only be done on a treadmill.

    Of course, everyone is different but treadmills have the lowest impact.

    I would recommend stretching before you go on a run and begin by walking fast for a couple of minutes first.

    When I run, I notice that I stare at the floor and I'm bending my neck down. So maybe be aware of your posture and make sure your head is facing in front of you and not down to the floor like me!

    Best of luck with your running and running for a charity is a great idea!

    Hope your keeping well,
    Ali (Community Member)

    1. Hi ,

      thanks a lot for the advice!

      Ideally I would like to try it out on a treadmill but with the pandemic still very much an issue in London I am a bit too worried to get myself back inside a gym and buying one for home use is a bit out of my price range at the moment!

      Stretching is a great shout though and I never thought about the potential risks of looking down before, I will definitely try my best to keep my neck straight!

      Really appreciate the help!

      Wishing you well,
      James (Community Member)

  2. Running on a track that has the recycled tire turf is so spongy and less impact. Especially for your neck, back and knees

    1. Hi ,

      Thanks a lot for your reply! I think I know the surface that you are speaking of. The track near me is more of a brown colour, could that be the same material? Or should I avoid this one?

      Hope you are well,
      James (Community Member)

  3. Hi
    I used to run back in the day - I got quite good at it. I never understood how good it was for mental health until I started doing it regularly. It's not just the body, is it, it's the brain too. I used to get almost euphoric after a run. I miss that feeling - even though it's over thirty years ago, I can still remember how good it made me feel.
    I don't know how experienced you are with running, James, so forgive me if I am teaching you how to suck eggs. But I know when I started out my brother, who was a 2:40 minute marathon runner, gave me some sound advice which worked, and I can still remember. Here's what he said -
    1 - Invest in some decent trainers - not too expensive, because you might give up and then you've wasted money. But something that is recommended for road work. The alternative was to seek out parks and run-on grass.
    2 - jog/walk. Walk to the first lamppost (or another marker), then jog, slowly, to the next. Walk to the next - and so on - round the block - not too far. My brother told me most runners fall away because they run too far too soon and end up having a bad experience and then not going out again the next time.
    3 - after a week of jog/walk - run round the block. Do that for a week or more. Try to enjoy it and don't push too hard. Make time to warm up and warm down.
    4 - increase the distance by a small amount each time.
    That's about it. I am not sure how well your bones will cope so I'd recommend really taking it very easy and very slowly. Alternatively, cycling will do the trick. You'll still be outside in the fresh air, but cycling is low impact so not so damaging to the old bones.
    Hope that helped, James. Good luck with it. Keep us posted. Let us know how it goes.
    Steve - Community Advocate

    1. Hi ,

      Thank you so much for sharing all of this useful information with me! I am the definition of an absolute beginner so all of the egg sucking information is definitely needed!

      Rather embarrassingly I never learned how to ride a bike, although I would really love to give that a try at some stage if I ever pick up the courage to learn at my big age!

      I will definitely be taking these things on board and will let you know how it goes!

    2. Good luck with the running, James. Keep me posted as to progress. I'd be interested to hear how you get on.
      In the meantime, be well.

  4. I wish I could still run without facing the consequences later. A week and a half ago I decided to take my dog for a 1 mile slow run on a track. At first, I limped a little bit from the stiffness/pain in my lower back/hip and then it loosened up and felt great. I still have pain and limping from that one mile. For years running was the only exercise I got.

    1. @cherjack
      I hear you. A few years ago I decided I'd try to run on a treadmill, just to see how I got on. Trouble is, I couldn't resist speeding up and staying on for too long. I got such a high from running again that I would push too hard. Then, of course, I paid the price. Cycling? :0)

or create an account to reply.