Running is a great form of exercise for many reasons: it gets the heart rate up, is great for stress relief, can be done almost anywhere and doesn’t require much equipment! During a time where many gym and exercise spaces have been closed, many people have taken up running for some or all of the above reasons. As physiotherapists we often see running injuries, and more often than not these injuries are due to poor preparation or knowledge about the mechanics of running, technique, and loading.
If you are thinking of taking up running, and haven’t done it before or recently, consider the following first:
Footwear
You will need supportive shoes with adequate cushioning, and in some cases specific arch support or orthotics. Seek advice from a sports store salesperson who can help fit the right running shoe for you.
Technique
At Back In Motion we conduct running assessments to assess technique. Some common things we see might include:
- Forefoot vs rearfoot striking
- Stiff movements
- Overstriding (taking steps that are too big)
- Lack of stability
- Heavy landing
- Slow step rate or cadence (this can cause many of the above problems)
If you are unsure about your technique, book an assessment and we can provide advice as to any changes that need to be made to reduce the stress placed on the body.
Surface/route
As a starting point try to find a flat route to run, as running up or downhill places more load on joints and requires more strength and cardiovascular fitness. You may like to start on a gravel track, or flat trail as these surfaces have less impact on the joints. Don’t be afraid to run on hard surfaces though, your joints like to be loaded, as long as you have the appropriate footwear and technique and ensure you still vary the surfaces you are running on.
Loading
Don’t start with longer distances than your body can handle! A good place to start is with interval training, ie: 1min running, 2min walking – repeat for 20 minutes. As you get fitter you can increase the time running, until you are running the full 20 minutes. Then from there you can increase your time, up the pace, or add in a hill or two – never change more than one of these in the same run!
Strength and conditioning
Running requires the coordination of many muscles and joints, and it is vital to ensure you have the strength to cope with how much and how far you are running. It's important to strengthen the key muscles for running, particularly abdominals, quads, hamstrings, glutes, calves, and some upper body for extra propulsion. As running requires time on one leg, it is important to include single leg exercises also. Research shows us that heavy, slow loading is best ie: working at 60% of the max weight you can lift, for short sets of small reps.
Most importantly, make it fun! A great way to start is make yourself a playlist that will motivate you, or listen to a podcast as you run. A good view is always helpful too, or maybe make your end destination a coffee with a friend at a nice café. Remember, it's always difficult starting something new but you will thank yourself if you do it the right way!
If you think your technique may need work, you need some help with strengthening, or have an injury or niggle that may hinder your running, book an assessment with us by calling 6237 0045 or booking online today!
Written by Jessica Osborn (APAM, MPhysio, BHlthSc)