Let’s Start Running!
We run for many reasons! Some people run to stay healthy and fit, while others enjoy the challenge or the thrill of racing. Running can also be a great way to relieve stress and clear your mind. Many people run to spend time outdoors and enjoy nature, or to connect with friends in a fun way. Plus, it can just feel good to push your limits and achieve personal goals!
On occasion, this lifestyle pursuit can be accompanied with some challenges. Concerns about injuries or previous pain can create hesitation, as individuals worry about aggravating old issues. Some common running injuries happen because of doing too much too quickly, running with bad form, or wearing the wrong shoes. Some of the most common injuries include shin splints, which cause pain in the front of the lower leg, and runner's knee, where the area around the kneecap hurts. Another common area where issues can arise is the foot and ankle. In this region, tension in the calf muscle or mechanical dysfunction in the lower body can cause heel pain. These injuries can make it hard for runners to train, so it is important to spot the signs early and take steps like resting, stretching, and getting professional help if needed.
Some key areas to consider prior to beginning running:
How long or short is your stride ? Your stride length represents your running cadence.
How does your foot contact the ground ? Which part of the foot hits the ground first can impact peak forces that go through the leg.
Up and down movement - vertical translation. Excessive up and down movement can be wasted energy that could be utilised in the run
Footwear - this will depend on how the foot hits the ground. Is the support in the right places for your stride?
What type of terrain will you be running on? Sidewalk , grass, treadmill, may influence the foot wear you decide to utilise.
General flexibility is important, here are some effective running stretches to help improve flexibility and prevent injuries:
Strengthening exercises can significantly enhance your running performance and help prevent injuries. Here are some key exercises to include in your routine:
Incorporating these exercises into your weekly routine can help you become a stronger and more efficient runner!
