The warmer spring and summer months are quickly approaching, which means many people are going outside for exercise. Although running seems like a straightforward sport, it is important to slowly work your way into it and give yourself time to train. Even if you consider yourself to be physically fit, running requires preparation, and planning to make sure you are doing it safely.
To help keep you off the sidelines, follow these running tips :
- Invest in Good Shoes
Wearing the proper running shoes can make all the difference. The right shoe can help you keep proper form and reduce the impact when your feet strike the ground.Choose a running shoe with an adequate amount of cushioning. You also want to make sure the shoes are comfortable. If you have aches and pains after using them a few times, they most likely are not the right pair for you.
- Include Strength Training in Your Routine
If your muscles, ligaments, and tendons are strong, then your body will carry itself better, with straight posture, correct form, and guard against impact. It is a good idea to incorporate strength training into your workout plan a few times week to build muscle. This will also help ensure that one muscle group is not doing all the work and getting tired or worn out, which can result in damage.
- Don’t Forget to Warm-up and Stretch
It is not wise to just start your run and set a pace. Warm up for 15-20 minutes first by walking briskly or jogging. This will help your muscles warm up and prepare it for more intense physical activity.When you finish your run, be sure to stretch out your muscles to prevent tears or strains. Focus on stretching your legs and upper body to get your whole body limber. Remember to hold each stretch for 20-30 seconds.
- Respect Your Limits
Running is a process that requires patience and hard work. Work with your natural speed and start by running one mile, and gradually increase your mileage as the weeks go on. It is also important to take a few days off every now and then to give your muscles and joints a break.
We hope these tips will help you run safely!
Orthopaedic Care for Injuries
Even when the proper precautions are taken, injuries can still happen. If you do find yourself with a running injury, schedule an appointment with one of our specialists. Dr. Adrian Baddar is an avid runner himself, and specializes in sports medicine. Therefore, Dr. Baddar understands an athlete’s desire to get back on the track, and will work with you to find the most effective treatment solution for you.