Below we’ve listed our essential tips for beginner runners
Beginners
Ensure an Appropriate Warm Up Routine is Completed
Running incorporates the co-contraction of many muscles and the range and movement of many joints. Therefore, it is vital that these are targeted in a specific warm up to reduce stress and strain on the body and promote injury prevention. The best warm-up is one tailored to you!
Click on this link to access a set of videos outlining a example of recommended Pre-Run Warm Up https://www.instagram.com/p/B_yolYaD6kX/
Select the Correct Running Shoes
Running shoes need to provide a good balance between support, cushioning and speed. Runners that don’t have enough support place too much stress through the foot and ankle, whereas excess shoe support may place stress through the hips and knees or limit your running speed.
Our podiatrist Mary Webber is an expert who can assistance with shoe selection!
Set out a Consistent and Gradual Program
If the body has not been exposed to running for an extended period it is important to ease into a program that allows the joints and muscles to build progressively to preventing stress and strain. Interval training is addition for all runners it combines higher speed running with low speed running, walking or jogging to allow the ability to recover and maintain better form and stress the cardiovascular system less.
Example: 20 minute run: 5 x 2 minutes fast jog, 2 minutes slow jog
Each week the time spend running can increase, and time spent slow jogging/ walking can decrease, which builds and conditions the heart and cardiovascular system whilst gradually challenging the musculoskeletal system. If you need further help with a more basic or advanced running program please speak with our Physiotherapists!
Stay Strong
Resistance training is essential for running performance and injury risk reduction whether you’re running 5km or a marathon!
Strength, control, core stability, shock absorption, propulsive ability and tissue capacity are all essential components of running which not only improve running speed but also the body’s ability to tolerate the stresses of running. Each of these can be improved by a well-designed specific and functional program delivered by one of our Physiotherapists that ensures your time is spent as effectively as possible training what is relevant to your needs!
Alternate Running Surfaces
When getting back or beginning a running program it is important to alternate between both soft and hard surfaces to reduce stress and impact on the joints of the lower limb. Constantly running on hard surfaces (Asphalt, brick etc.) can stress the shock absorbing structures in our knees and ankles. Conversely, running permanently on grass and other soft surfaces places some stress on the tendons and having so produce more force to overcome the lack of pressure in the ground surface.
Optimally, try to have a balance between firm and soft surfaces when running!