It’s the time of year where people start taking advantage of the improving weather and want to get out walking and running. You’ve probably noticed while you’re out driving there’s more people making the most of the brighter mornings and evenings.
Running is a great way to improve life span and health span (the number of years you are healthy).
Sometimes people are put of running as they feel it will be bad for their knees or back. Studies show that people who run have healthier discs in their spine than their non running counterparts. Also running doesn’t wear out your knees unless you’re running on an old injury. A sensible running program can strengthen up your knees and make them healthier.
However, when you push your running to marathon level this challenges your body a bit more. Recent stats suggest 30% of people will pick up an injury training for a marathon and 15% don’t make the start line.
Whether you’re training for a marathon or walking around the streets in Glossop, preventing injuries is far easier than treating them after they’ve set in. Instead of waiting for an injury to find you, here are several useful considerations to keep you on the road.
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How to select running shoes
What shoes to buy is a big decision. Most people choose on recommendations from buddies, price, or comfort.
Some manufacturers claim their shoe prevent injuries; we don’t have evidence of that yet. Theirs no one shoe that prevents injuries for everyone.
When you go to the running store try on several pairs and move about in them. You might be surprised to know that the wearer finding a shoe comfortable is as important as the assessment they do in the running store. They’re an expert but your also an expert in your body. If it does not feel comfortable it is more likely to cause you an injury.
Find a running shoe that you find comfortable aswell as the assessment suggests.
Strengthen your body
Strength training doesn’t just make your muscles stronger; it will also make your tendons, bones, cartilage, and ligaments stronger. And once these parts are all stronger, they’re harder to rip or tear. So, it makes you more resilient.
Finding the correct level of load
Couch to 5km programs are great at getting you started. The temptation is push yourself to hard at the very beginning and have a setback and deciding running isn’t right for you. Couch to 5km will nudge you along at a reasonable pace so you’re not doing too much too soon.
If you’re a more advanced runner. Runners’ world website has great training programs where you set your goals for your next event, and it auto generates a sensible plan.
Hydrate
Make sure your hydrated before you start. This doesn’t mean chugging a ton of water just before you set of as it’ll slosh around in your tummy while you’re out. The better way is to be drinking water regularly earlier in the day, so you’re all toped up before you set off.
listen to aches and pains
How to know when you need help, well the pain shouldn’t be worsening each run. And if the pain is changing how you run form wise then it needs assessing to find out what is wrong.
Overuse injuries can be easily treated at the start, but if left to develop a simple inflamed area on the shin can slowly become something more serious like a stress fracture.
The same injury can be caused by lots of different factors, from training volume, hip arthritis, a stiff ankle, or the wrong shoes. It’s important to find out what is causing your specific pain so you can take the right action to correct the issue.
At Glossop Physio we have a clinic based in the heart of Glossop on Norfolk Square, and we offer free physiotherapy consultations, where you get to sit down with a member of our team. Get answers to the questions you have and find out what can be done to help you move and feel better.
When you are ready just give us a call on 07517421800 to organise your free consultation. Or if you like to do things online you can start organising your free consultation by filling out our webform Click Here
Other Free Resources for Your Pain
Click Here To Read – The benefits of activity and exercise for elderly people who want to keep active
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