It’s that time of year, the pavements are dry, the air is not too hot, and the excuses are “running out”, its time to get ready for the running season!
Many of you will have probably packed away the running shoes back in 2020 when the chances of running events going ahead were bleak. It may be that you have done minimal exercise since, and you have packed on a few extra pounds during the lockdown.
We are here to discuss how you can get “back on track” safely, without injury and more importantly, with enthusiasm!
Get ready for the running season
Watch the weight.
While the cheap, cheesy puns may make light of the situation, it is essential to address those weight issues before taking to the pavements.
Starting back with that extra weight will increase the impact on your joints and back, which will affect your running form.
Up to three times, your body weight is placed through each footstrike which in turn radiates energy through your bones, muscles, and tendons with force.
Addressing your diet up to two weeks before you start back can load your body full of all the right energies.
Research has also found certain kinds of food can improve speed and performance and set you in the right frame of mind to get up and out the door.
Take it easy.
There are many issues with going “full force” back into the exercise routine, and one of those is stamina.
Trying to start where you left off will leave you with an underwhelmed feeling and can increase the chances of your quitting before you have given yourself half a chance.
Be sensible. Start with one or two runs a week and build yourself up to alternative rest days (running up to 4 times a week).
It is also important to stage the distance you run. Start off with small runs in flat areas until you feel comfortable covering more distance. Once you are back on your feet, ensure you mix up your routine by adding hill climbs into your route.
While recovery time prevents injuries such as a stress fracture, giving yourself alternative routes can help build a robust and powerful gate.
Look after your feet.
You need to invest in your feet. After all, they are doing most of the work while you are running!
Running shoes are not cheap, and if you find some that are, they probably won’t serve you well.
It is always best to visit a specialist running store to be fitted. But, if this is not something available to you, you need to ensure your trainer of choice provides:
- Support
- Flexibility
- Motion control/Tread
- Durability
A good shoe can improve athletic performance and prevent injury, so make sure you don’t skimp while out shopping.
Appreciate your accomplishments.
Always remember how far you have come before you set out for each run. Confidence can propel us forward just as much as a healthy diet or an expensive pair of trainers, so don’t skip on self-appreciation!
If you are concerned about getting back and want further advice on injuries sustained due to sporting activities, our SEM Doctors have expertise in all types of injuries and are on hand to provide service such as
- Ultrasound scans
- Ultrasound-guided injections
- Shockwave therapy treatments
- Dry needling
or refer you to another team member or service such as
- Sports massage
- Physiotherapy
- Blood tests
- X-rays, CT scans and MRI’s
- Surgical specialists
