Running is a fantastic way to stay active, keep healthy and have fun, but at the end of the day, it comes with a few risks as well. With increased regular impact on your joints and consistent use of tendons and ligaments, it pays to keep yourself informed on how to stay healthy as a recreational runner.
Here are some tips on how to keep running and feel well, move well, live well!
Choose The Right Footwear
It’s important to note that there is no shoe type that’ll give you a magic fix for your injury. However, you can decrease your chances of being injury prone by heeding some general advice when you browse the shoe aisles.
One of the first things to keep in mind is exactly how you run, and what your experience level is. Try to pick a shoe that fits your running style, and supports how you move and where you distribute your weight. You’re looking to neutralise problem areas.
If you’re an experienced runner who pays attention to good form, the lightweight minimalist shoe may be a good bet for you. The experienced runner has better posture distributes their weight correctly, so a lightweight shoe can be more likely to provide adequate support and protection.
If you’re a new runner or someone who puts more weight on their heels, consider steering clear of the lightweight shoe. Instead, pick something with a protected heel.
Here are a few more things to consider when buying active footwear:
- Lower Limb Biomechanics
- Foot posture
- Orthotics
- Previous running shoes – did they work for you?
If you want to know more – see this article for The Right Shoe For You.
Is there a danger in buying a shoe you simply like the look of? Absolutely. It’s tempting to go for a trendy new shoe – they’re marketed for you to believe they’re going to change your life. Make you faster. Better. But think twice before purchasing a shoe you know nothing about.
When in doubt – do your research, or consult with your physio about what type of shoe might work for you.
You’re Doing Too Much!
Training too much without enough recovery time doesn’t allow your body to adapt. Your body adjusts over time to new patterns – it needs time to catch up with the brain.
Instead, take a slow steady pace when you’re beginning your training journey. Over time your body will increase its threshold and you can push it harder. Keep intense and sudden changes to a minimum and your chance of injury will be significantly reduced.
Follow a Training Plan
The easiest way to structure your fitness journey is with a training plan. Training programmes are designed to ease you in and help your body adapt to change over time. They’re built to decrease likelihood of injury.
What if you don’t have access to a training programme?
Here is a list of things to consider:
- Terrains
- Speeds
- Distances
Your body adapts well to a variation of activities. With adequate rest and recovery time, your body will adapt to the sort of training and muscle movement you introduce to it.
If you want to know more – see this article about What The Everyday Recreational Runner Needs to Know
Experiencing Pain? See Your Physio
Are you experiencing consistent pain? Do you have a common sport-related injury?
The best solution is to always seek advice from your physio. A physio can assess your form and training habits to recommend how you can recover from the injury and how you can prevent experiencing it in the future.
Goodluck With Your Recovery
If you’re suffering from a current injury we hope these tips have helped. If you have any further questions or need help regarding your running ailments we hope you keep Morley Physiotherapy Centre in mind.
Phone: 9375 3900
Email: admin@morleyphysio.com.au
Web: morleyphysio.com.au
Disclaimer: Provision of education and research information only – always seek professional advice
This website is presented by Morley Physiotherapy and associated parties, for the purpose of disseminating health information free of charge for the benefit of the public. This website is not a substitute for independent professional advice. Nothing contained in this website is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice.