# Going from no running at all, to suddenly doing 3-4 miles, am I risking injury? **URL:** \ **Category:** Miscellaneous and Personal Stuff I Must Share\ **Created:** [March 5, 2026, 1:47am UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215 "2026-03-05T01:47:29Z")\ **Posts on this page:** 16\ **Page:** 2
**Author:** ![Dinsdale](https://avatars.discourse-cdn.com/v4/letter/d/97f17d/32.png) [@Dinsdale](https://boards.straightdope.com/u/Dinsdale)\ **Post date:** [March 5, 2026, 5:55pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/21 "2026-03-05T17:55:48Z")
> [@running\_coach](#): > > HOLY CRAP!!! Tell her to stop with the the high impact activities. Thanks. I’ll tell her I read something to that effect on-line, but expect her to consider the advice of her chosen health care professionals. I may have misstated what she described, but a quick google suggests some believe in impact wt-bearing to encourage bone density. Me - my pins are so decrepit it is pretty much biking, swimming, and walking for me. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [March 5, 2026, 6:29pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/22 "2026-03-05T18:29:30Z")
> [@Dinsdale](#): > > I may have misstated what she described, but a quick google suggests some believe in impact wt-bearing to encourage bone density. For someone with normal bone density, yes. For someone who is diagnosed with osteoporosis, caution is indicated. Walking will provide some impact stress to encourage bone growth, hard, jarring impact is not safe at this point. [Exercising when you have osteoporosis - Mayo Clinic Press](https://mcpress.mayoclinic.org/healthy-aging/exercising-when-you-have-osteoporosis/) ---
**Author:** ![ZipperJJ](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/zipperjj/32/211_2.png) [@ZipperJJ](https://boards.straightdope.com/u/ZipperJJ)\ **Post date:** [March 5, 2026, 6:30pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/23 "2026-03-05T18:30:06Z")
I’ve seen that theory too, the high impact stuff to help stave off osteoporosis in menopausal and post-menopausal women. Here’s a study. It’s inconclusive. [Checking your browser - reCAPTCHA](https://pmc.ncbi.nlm.nih.gov/articles/PMC10664055/) But the result wasn’t “it’s bad! Stop!” ETA sorry about the bad link name. The board did it. It’s a link from the [NIH.gov](http://NIH.gov) site. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [March 5, 2026, 9:43pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/24 "2026-03-05T21:43:50Z")
UK guidelines. [https://bjsm.bmj.com/content/56/15/837](https://bjsm.bmj.com/content/56/15/837) > _For people with osteoporosis who do not havevertebral fractures or multiple low-trauma fractures_ > > - Moderate impact exercise is recommended on most days to promote bone strength (eg, stamping, jogging, low-level jumping, hopping) to include at least 50 impacts per session (jogs, hops etc). [C] > > - Brief bursts of moderate impact physical activity should be considered: about 50 impacts (eg, 5 sets of 10) with reduced impact in between (eg, walk-jog). [C] Include also balance work and progressive resistance is the standard. ---
**Author:** ![filmore](https://avatars.discourse-cdn.com/v4/letter/f/7993a0/32.png) [@filmore](https://boards.straightdope.com/u/filmore)\ **Post date:** [March 5, 2026, 10:21pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/25 "2026-03-05T22:21:57Z")
> [@Dinsdale](#): > > my sister 69 The risk of jumping up and landing hard for most 69-year-olds is that there’s a good chance of injuring something. For most people of that age, it wouldn’t take too many hard landings before there was an injury to their ankle, knees, back, etc. If her doctor recommended it to her, he likely took into account her level of fitness when making the recommendation. It sounds like she’s pretty fit, so her body may be able to take that kind of impact. But for most people of that age, probably a different therapy would be warranted because they wouldn’t have the fitness necessary for landing hard. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [March 5, 2026, 11:03pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/26 "2026-03-05T23:03:54Z")
> [@filmore](#): > > for most 69-year-olds She is not “most” - she is a specific individual who has been evaluated by her trusted care provider, who has recommended an exercise consistent with at least one major expert set of guidelines. The criteria for using rope jumping would have to assess whether or not she, as a specific individual, has the balance and coordination to do so with little risk of fall. Given the specifics shared for _her_ that guidance sounds great. Probably she should trust her doctor on this. ---
**Author:** ![filmore](https://avatars.discourse-cdn.com/v4/letter/f/7993a0/32.png) [@filmore](https://boards.straightdope.com/u/filmore)\ **Post date:** [March 5, 2026, 11:07pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/27 "2026-03-05T23:07:20Z")
> [@DSeid](#): > > She is not “most” - she is a specific individual who has been evaluated by her trusted care provider, who has recommended an exercise consistent with at least one major expert set of guidelines. Right, that’s why I said this: > [@filmore](#): > > If her doctor recommended it to her, he likely took into account her level of fitness when making the recommendation. It sounds like she’s pretty fit, so her body may be able to take that kind of impact. It’s important to emphasize that jumping and landing hard is not good general guidance for treating osteoporosis that people should do on their own after reading it on a message board. Regardless of how effective of a treatment it is, it won’t help if you injure yourself and causing even more problems. If your own doctor recommends it, then it’s probably okay for you. But it’s not something that someone should just decide on their own, especially if they are getting up there in age. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [March 5, 2026, 11:36pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/28 "2026-03-05T23:36:38Z")
> [@filmore](#): > > It’s important to emphasize that jumping and landing hard is not good general guidance for treating osteoporosis Again, not for everyone, and landing hard is subjective, but jumping actually IS advised by evidence based guidelines for moderate osteoporosis without vertebral fractures, as good general practice. Basis for its safety and efficacy below: > **[Is LIFTMOR Safe for People with Low Bone Mass, Osteoporosis and Osteopenia?](https://melioguide.com/osteoporosis-exercises/liftmor-osteoporosis-osteopenia/)** > > Is the LIFTMOR high-intensity progressive resistance and impact training safe if your have a fracture or osteoporosis? ---
**Author:** ![Dinsdale](https://avatars.discourse-cdn.com/v4/letter/d/97f17d/32.png) [@Dinsdale](https://boards.straightdope.com/u/Dinsdale)\ **Post date:** [March 6, 2026, 12:13am UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/29 "2026-03-06T00:13:03Z")
Thanks for all the input. Talked with her about it as we biked this afternoon (only 17 miles). I’m confident that she has worked with her doctor to figure out a program that will work for her. ---
**Author:** ![scudsucker](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/scudsucker/32/14101_2.png) [@scudsucker](https://boards.straightdope.com/u/scudsucker)\ **Post date:** [March 6, 2026, 5:13pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/30 "2026-03-06T17:13:38Z")
> [@Maus\_Magill](#): > > I would recommend a good C25K program I’d agree with this advice, but my ex-wfie and I got from zero to half marathons in just six weeks. No internet, no advice, just a little friendly inter-personal competion We were not good, ever, my personal best was 02:00 (albeit… a very flat course). Hers was 02:02. I am super unfit now, but I would consider myself race-ready in three to four months, if I could be assed to do the work. One reason I struggled earlier is that we had a dog, and although the dog loved a run, i would not let him run further than his breed specifications (Wiemeraner/German pointer)… you cannont run that kind of dog anywhere near half marathon distances. Or at least that type of dog, I imagine Huskies in a cold climate could do it. But leaving the house wearing the running kit broke that dog’s heart every single early morning training session. (He, and his fellow dog got afternoon walks, which got longer and faster as I got more fit) ---
**Author:** ![Velocity](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/velocity/32/18006_2.png) [@Velocity](https://boards.straightdope.com/u/Velocity)\ **Post date:** [March 7, 2026, 10:23am UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/31 "2026-03-07T10:23:35Z")
> [@scudsucker](#): > > > [@Maus\_Magill](#): > > > > I would recommend a good C25K program > > I’d agree with this advice, but my ex-wife and I got from zero to half marathons in just six weeks. No shin splints or runner’s knee? How physically fit were the two of you before the first week? ---
**Author:** ![scudsucker](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/scudsucker/32/14101_2.png) [@scudsucker](https://boards.straightdope.com/u/scudsucker)\ **Post date:** [March 8, 2026, 5:04am UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/32 "2026-03-08T05:04:42Z")
> [@Velocity](#): > > How physically fit were the two of you before the first week? Not very, although I am a keen hiker. I am also a keen drinker… I think the major value of the program is that it gave us structure and motivation. I dont particularly like road races, but I kept up off-road (trail) for a long time after the half marathons, mostly just because I could; and I had a dog who was fine with decent distances (10km or so) I have been told not to push a dog too far because their bodies are not designed for it… though given the average Husky sled dog, I question that. But it came from a vet, someone I trust with the dog’s health. ---
**Author:** ![needscoffee](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/needscoffee/32/1076_2.png) [@needscoffee](https://boards.straightdope.com/u/needscoffee)\ **Post date:** [March 8, 2026, 5:24am UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/33 "2026-03-08T05:24:38Z")
> Going from no running at all, to suddenly doing 3-4 miles, am I risking injury? Whiplash? ---
**Author:** ![Crafter\_Man](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/crafter_man/32/458_2.png) [@Crafter\_Man](https://boards.straightdope.com/u/Crafter_Man)\ **Post date:** [March 8, 2026, 5:42am UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/34 "2026-03-08T05:42:55Z")
There’s no definitive answer for the OP, since everyone’s body is different. I’m 58, and right now I run once a week, for 5 kilometers. But that’s because it’s still winter in Ohio. I’ll do three runs a week as soon as the weather improves. One thing I should mentioned: if you want to incorporate running into your PT program, make it a priority. Pain is an indicator that something is wrong. You need to see a doc, or do some research: change shoes, stride, etc. ---
**Author:** ![Bullitt](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/bullitt/32/5725_2.png) [@Bullitt](https://boards.straightdope.com/u/Bullitt)\ **Post date:** [March 8, 2026, 6:23am UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/35 "2026-03-08T06:23:53Z")
As someone who used to run 3 miles every night when I was in the Marines (and that was a long time ago in a galaxy far, far away), my answer to the OP is generally no, if you’re aged 40 or lower and not carrying over 30lbs of overweight fat, starting to jog 3 miles a day you should be fine. Pay attention to your body, especially aches and pains. If you start getting bone or joint pain, then stop and start doing lower impact cardio exercises as long as that does not bring on that pain. But for any muscle soreness and pain? You’ll be fine. ---
**Author:** ![minor7flat5](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/minor7flat5/32/258_2.png) [@minor7flat5](https://boards.straightdope.com/u/minor7flat5)\ **Post date:** [March 12, 2026, 5:44pm UTC](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215/36 "2026-03-12T17:44:59Z")
> [@Bullitt](#): > > Pay attention to your body, especially aches and pains. If you start getting bone or joint pain, then stop and start doing lower impact cardio exercises as long as that does not bring on that pain. Couldn’t agree more. When I first started running some decades ago I was so excited about how I was slowly ramping up my distances and speeds that I managed to give myself an acute case of tendonitis. It was humbling: I spent weeks walking like an old man from the parking lot to my office at work and then sitting down, knowing I wouldn’t be able to walk to the cafeteria for an hour or so after things calmed down. At 35. Watch out for that. [Previous page](https://boards.straightdope.com/t/going-from-no-running-at-all-to-suddenly-doing-3-4-miles-am-i-risking-injury/1028215.md?page=1)