With the warmer weather, many people are reaching for their running shoes to enjoy the outdoors. Whether you are running on pavement, a track or a trail, each one can place different demands on your body and running form.
If you are not an avid winter runner, your joints and muscles will not be used to the movement patterns used while running meaning that you may need to “work your way” towards your goals for this running season. This may include stretching that muscle that tightened up over the winter months or investing in a good pair running shoes.
Whether you are training for a marathon or just want to enjoy a leisurely run, here are a few tips to help with your running season.
- Running Posture: We do not want to run with stooped posture. Ideally, your head should be over your shoulders and your feet should be underneath your shoulders. Another tip is that we are not twisting excessively through our torso.
- Footwear: A good pair of running shoes can help with shock absorption and provide support to your feet. So if your current shoes are looking a little worn down, treat yourself to a good pair of running shoes.
- Distance or Duration: Start with short distances and work your way up from there. This may involve 20 – 30 minute runs, 2-3 times a week, and may include intervals. Intervals is when you alternate between running and walking, such as 1 minute running and 1 minute walking – alternating throughout your run. Over time you will begin to run for longer periods and walk for shorter periods. This will allow your muscles, joints and cardiovascular system time for recovery as you work towards your running goals.
- Plan your Route: Remember you have to go back to where you started! So plan out your route, to help ensure that you are not having to run or walk that extra distance to get back to your starting point.
- Exercise: A simple program that helps address strength and mobility in your legs can go a long way! This may involve strengthening your glutes and feet, but also helps with mobility in your joints.
Injuries may happen, so if you have any areas of concerns or would like some guidance on how to hit the trails this running season, the physiotherapists at Nomad Therapies can help develop a running and exercise program just for you.