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/
Running Shoe selection
In addition to influencing running speed and comfort, shoe choice is an important consideration in the management and prevention of running-related injuries. Shoe shape, degree of support, stiffness, heel drop, stack height, foam type and weight are all important considerations which can be used to alter how load is distributed during running, making shoe selection a powerful tool to prevent injuries, manage existing injuries and assist in return to running. A gait analysis or discussion with one of our experienced physiotherapists is recommended to ensure a suitable choice.
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 allow appropriate time to for adaptation. Walk-runs can be an excellent tool for returning to running after a prolonged break.
Example: 20 minute run: 5 x 2 minutes jog, 2 minutes walking
Our physiotherapists John and Lionel are experts with analysis and prescription of running training programs.
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.
Alternate Running Surfaces
Running surface and incline influence joint, bone, tendon, and muscular loading very differently. Each surface has unique stability demands and ground impact forces and as such influences where load is distributed through the body. As a general rule, varying running surfaces is a great way to distribute load evenly throughout the body but in certain injuries certain surfaces should be avoided.