Essential Running Advice
You may not know this about me but I’ve been a competitive runner for over 50 years. Over the years, I’ve learned a lot about what makes runners thrive. Over each of the next four weeks I’ll be writing blogs sharing what I’ve learned about how to stay injury free for runners.
Today’s blog is an over view of what you can learn over the next 4 weeks.
Understand Your Body's Mechanics
First and foremost, understanding your body's biomechanics is crucial. Each runner is unique, and recognizing how your joints, muscles, and tendons work together while running is essential. This knowledge can help you improve your form and identify potential areas prone to injury.
The Right Footwear Is Key
Selecting the right running shoes is more than just picking a popular brand. Your shoes should match your foot type and running style. Consider factors like arch support, cushioning, and heel-to-toe drop. Remember, what works for one runner may not work for you.
Develop a Strong Foundation
Core strength is vital for runners. A strong core stabilizes your torso, improves your posture, and enhances your overall running efficiency. Incorporate core-strengthening exercises into your routine to support your running form and reduce the risk of injuries.
Balance Is Essential
It's not just about how much you run, but also how you balance running with other forms of exercise. Cross-training, such as cycling or swimming, can prevent overuse injuries by giving your running muscles a break while keeping your cardiovascular fitness up.
Flexibility and Mobility Matter
Regular stretching and mobility exercises are crucial for maintaining a good range of motion in your joints and flexibility in your muscles. This practice can help prevent stiffness and reduce the risk of strains and sprains.
Gradual Progression in Training
Avoid the temptation to increase your mileage or intensity too quickly. Gradual progression is key to building endurance and strength without overloading your body. The '10% rule', increasing your weekly mileage by no more than 10%, is a good guideline to follow.
Listen to Your Body
Pay attention to what your body tells you. If you feel pain or fatigue, it might be a sign to rest or adjust your training. Ignoring these signals can lead to more serious injuries.
Nutrition and Hydration
Your diet and hydration play a crucial role in your performance and recovery. Ensure you're consuming a balanced diet rich in nutrients, and stay hydrated, especially on long runs or in hot weather.
Lastly, regular check-ups with a healthcare professional, preferably someone familiar with sports injuries, can be invaluable. They can help identify potential issues before they become serious and offer tailored advice to keep you running safely and effectively.
Running is a journey, and understanding how to navigate it with care is crucial for long-term enjoyment and success. By paying attention to these aspects of your training, you can enhance your performance and minimize the risk of injury.
During December and January Dr Mark is offering a complimentary “Fit To Run” assessment. This involves a biomechanical evaluation of spine / hips/ lower limb specifically designed to assess potential faults that may lead to injury for runners.
Call us on 9428 4033 to book your Fit To Run Assessment – when making your appointment please state it’s for a Fit To Run Assessment.
For some useful running advice and exercises, follow this link to Dr Michaud's website.
Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.
Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.
Yours in Health,
Dr's Mark & Julie