At the beginning of this summer, I started running outdoors. During my last run, I crossed paths with other runners who had questionable running techniques: running behind their child’s bike wearing sandals or running while skipping. At that moment, I knew that I had to share my knowledge and give you a few tips to make sure that you continue your runs on the right foot!
Here are 4tips to help you get started and to avoid injuries while running:
1.Warm-up before running
Doing a warm-up for approximately 5 minutes is an excellent way to reduce your risk of injury. You can do the same activity at a lower intensity as your warm-up. For example, you can walk or run at a slow pace as a warm up before your run. To understand the importance of running, imagine your muscles as elastics. If you stretch them when frozen, there is a higher risk that the elastics may snap. However, if you stretch them gradually and multiple times, the elastics will not break!
2.Start running gradually
One of the biggest mistakes that you can make is to start running multiple times a week as soon as you start the new activity as part of your daily routine. I encounter many clients who injure themselves because they start running 5 times a week after a full winter without any physical activity or sport. Therefore, if you are in this situation and you would like to avoid an injury, start at a lower frequency, for example 2 to 3 times a week, and increase only if you do not feel any pain.
3.Wear confortable shoes
Another tip to decrease your chances of getting injured is to wear running shoes that are cushioned and comfortable. The older and more worn out your shoes are, the more they have lost their capacity to absorb your body’s impact. A well cushioned will absorb the impact and lessen your chance of getting injured.
4.Run on a uniform or flat surface
To avoid injury, especially during your first few runs, start running on a flat surface that does not have any irregularities. Choosing a flat running surface will allow your legs to be straighter and more even therefore decreasing the risk of injury.
Despite the tips, I am still in pain. What should I do?
If you feel like you need additional help, whether it is for advice or for an evaluation, we are here for you! Book an appointment at our clinic with one of our physiotherapists. It would be our pleasure to help guide you towards an active lifestyle in a safe and secure manner.
We offer a running program, which is the possibility to evaluate your running techniques with our running consultant. Therefore, if you are not sure about your running techniques, our physiotherapist can evaluate your running patterns and give you personalized feedback to improve your technique.
What I would like you to remember is that you are not alone while suffering from knee pain and this pain does not always mean you need to quit running completely. A physiotherapist can help you attain your objective to live an active lifestyle!