- November 11, 2019
- Posted by: Daniel Ryan
- Category: Uncategorized
Advice For Starting Running | Move Physiotherapy Fremantle
Are you looking at getting into running? Perhaps you read our blog last week on ‘How Much You Have to Run to Reduce Your Risk of Death’. Or perhaps you have seen your neighbour or housemate take their fitness to new levels with their morning run and you’re looking at getting started!
Getting started with running can be a daunting task. Even getting back into running after a prolonged period of absence is hard enough. Furthermore, injury rates are estimated to be between 29 and 58% in novice runners. This blog is all about reducing your likelihood of injury, and getting the most enjoyment from your new found hobby!
1. Fix Your Pre-Existing Injuries
Have you been carrying an injury for a while? Perhaps it is that chronically tight hip or twinging calf muscle?
Running can be hard on the knees, hips and ankles. If you’re carrying an injury, head to the ‘CONDITIONS’ tab on our website and see if we have written about it! Otherwise, book in an appointment with your physiotherapist and try to get yourself as pain free as possible before starting running.
2. Warm Up Before Running. Cool Down Afterwards
I know these aren’t the most groundbreaking first points to start with this article. An adequate warm up makes more a far more comfortable and enjoyable run.
At the conclusion of your run, allow your heart rate to gradually settle by going for a walk. Your classic static stretches are great here – simply holding your stretch for 30 seconds per muscle group. Focus on whichever muscles are feeling particularly tight at the conclusion of your run.
3. Find Your Pace
Most runners will suggest that they only began to enjoy running when they discovered their ‘cruising pace.’ There is no use in trying your hardest to keep up with your running buddy, or to get below a 5-minute kilometer pace if this isn’t your cruising pace. Most people burn out quickly, and when caught up in the battle of catching your breath, stop enjoying the experience of running – and by that I mean, the views and your surroundings.
4. Get The Right Shoes
And by this I mean… ditch your tennis shoes from 5 seasons ago and go and buy yourself a new pair of runners. Similarly, if you’re sneakers are old, non-supportive with the sole half collapsed on one side of your foot – go and get some new ones!
Most shoe stores will actually analyse your foot posture for free when selling you shoes. Especially for those with a flat foot posture, start with a supportive shoe as opposed to going with the barefoot/non-supportive approach.
5. Start Slowly, Build Up
Even for myself, I can get caught up in the memory of me running half marathons with relative ease. These days, I’d be struggling to run a 10km without feeling slightly uneasy. As such, it is important for me to check my ego at the door. Set myself a reasonable starting goal – a few kilometers – achieve success with this distance, enjoy the distance and gradually build.
Not only does this provide us with the dopamine boost associated with achieving our goals, but it minimises risk of injury and keeps us motivated for run #2, #3 and #247.