If you’re returning to running and looking to match or beat your current performance, or you’re taking up running as part of your summer fitness routine, it pays to take precautions to prevent running-related injuries and conditions. Heed these safe running tips from SH physio Sandra.
1. Invest in your dress. Wear good, supportive running shoes. As the load is greater with running than jogging or walking, a shoe with good foot and ankle support is an investment in prevention of pain and potential injuries (e.g. sprained ankle).
2. Warm up. Before your run, do 5 minutes of dynamic stretching and a 5 to 10-minute walk.
3. Ease into it. If you’re new to running, build up slowly. Start with incremental running (60 to 90 seconds running, 60 seconds walking) and gradually increase running periods to match your endurance.
4. Find a rhythm. To help with consistent pacing, focus on your breathing and find or create a running playlist.
5. Cool down. Don’t abruptly go from vigorous exercise to flopping on the couch. To aid recovery, end your run with a cool down walk and leg stretches.