With two hours of exercise per day now permitted in Melbourne (small wins!), what better way to use it than running? Not only will it increase your fitness and stimulate feelgood endorphins, it’s a great vehicle for setting goals that will keep you inspired and motivated.
However, if you’re starting out or returning to training, or increasing your speed or distance, it pays to take precautions to prevent running-related injuries and conditions. The last thing you need is another lockdown! 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.
Have a running-related question for our fitness-savvy physios? Or need advice on maximising your two hours a day without over training? Ask us in comments! #keepsoaring
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