With the ringing in of a new year comes the commitment to resolutions which usually involve health. Gyms are exceptionally busier in January with the majority of us vowing to get fit this year. Running is a common starting place for most as it is free and requires little to no equipment. However, novice runners have a high injury risk and usually end up in a Physio clinic or quitting! So here is a list of tips to reduce the risk of injury and prolong your new running career.
- Invest in good running shoes.
A good pair of running shoes that suit your foot type will reduce your risk of injury. There are many types of running shoes on the market at the moment so get advise from a specialist running retailer on the right shoe for you. The padding and shock absorption of the shoe weakens over time so it is advisable to replace them after every 500km.
- Get a plan.
There is a massive running community online which offer guided plans for free. Do some research and find a plan that suits you. The ‘Couch to 5km’ app is popular with beginners and very easy to follow. Always aim for distance rather than time when starting out. Regular running for beginners means getting out at least twice per week – your body will adapt to the consistent training stimulus. Vary the running route to keep it interesting.
- Run with a friend or join a group.
Motivation and commitment increase when you run with a friend or are part of a group. It is a great encouragement tool when your interest is lacking.
- Warm up.
Start each run with a gentle warm up of at least 5 minutes. This can include quick walking, marching on the spot, knee lifts and climbing stairs. Foam rolling before and after will aid in keeping you injury free and reduce muscle soreness. Give yourself a few minutes to cool down after by walking and gentle stretching.
- Rest.
Rest allows your body time to rebuild and recover. Most exercise causes micro-tearing of muscles with are then made stronger through the repair process of the body with time/rest. Trying to run before your body has had the chance to recover will leave you sore, tired and at risk of injury.
- Keep a training log.
Keeping a diary of your runs is a useful tool in monitoring your running load and planning for progression. Route, distance, time, weather conditions and how you felt are some of the elements you should record.
- Set goals.
Whatever your level, setting a goal is useful to stay motivated. Training for a charity race, such as a 5km/10km is great way to stay committed.
- Never run through pain.
Listen to your body. If you are feeling something other than regular workout related soreness, don’t run. Increase your rest time and if the pain persists – get it checked.
If you have any questions or would like more information please contact us or book online to see one of our chartered physiotherapists.
