How to start running and prevent injuries!
There has been a great feeling at Kinatex St-Leonard in the past four months, with many of our patients excited to get back to running with others…or even jogging or walking…with the return of the warm summer weather and the dampening of the pandemic restrictions.
Many of our patients began to exercise outdoors over the course of the last year when gyms were closed. This summer, with the reopening of the fitness centers, we are noticing an increased number of people participating in exercise activities with other people.
If you are considering becoming more active, you can prepare yourself to run or jog or walk by slowly getting started. Below you will find useful tips that will help you start running or walking without developing injuries.
Choose the right shoes for running
When you are running, you want to choose a shoe that provides flexibility, durability, and support. A rigid shoe can control a foot that flattens too much while a more cushioned shoe can absorb shock from the ground. Ensure that the shoe fits your foot appropriately as some people have narrow feet and others have wider feet. Most running shoes are lightweight to mimic the feeling of walking without shoes (“minimalist” approach).
Be careful where you run
Try to vary the terrains where you decide to run. Beginners should always start off running on flat trails since they are easier on the body. As you gain experience, varying the surfaces can be an additional challenge to your run. For example, running on the beach or on a hilly trail can test your balance and will place additional stress on your body, especially the calf muscles and the lower back.
Stretching exercises for runners
An important routine to do to prepare yourself for running is stretching. Before you begin your run, simple and dynamic stretching is recommended for about 10 minutes. You want to mainly target the areas of your legs such as the front of the thighs (quadriceps), the back of the thighs (hamstrings), the buttocks and the calves. Do not forget the upper back and the arms since they are also active while running.
If you have been running for a while, it may be useful to prepare before your run so that it is as safe and effective as possible. Here is a list of essentials that every runner uses to help them optimize their run:
> Choose the appropriate footwear
> Wear the right clothing
> Bring a practical type of water bottle
> Use a fitness tracker
A few last tips…
Don’t feel nervous
Many new runners are not always sure if they are doing the right things when they begin their running program. Am I too fast or too slow? Am I doing enough? These are all common doubts you may have but don’t worry. Remember that it is not a competition and that is is all about setting a goal to do your best and to have fun. Walk or run with friends and enjoy the fresh air.
Feel proud after every run
Achieving every goal should be a proud moment, no matter how small or big the feat. Completing each run is a great sense of accomplishment, a perfect way to get active and a fun approach to exercising. After a while, the excitement of completing your run can be very addictive!
We hope that these tips were useful to you. If you have pain and would like to consult a physiotherapist for the problem, remember that we are always here to help you.
If you seek additional help with your running techniques, our Running Program specialist, is also available for you. She will be able to analyze your running gait and provide some training advice that will keep you running for a long time!
